| Location: Paducah,Ky,USA Member Since: Jul 29, 2010 Gender: Male Goal Type: Age Division Winner Running Accomplishments: 6 Boston Marathons ( 3:21), 3 St. George Marthon(3:12), 1 Huntsville Al. (3:29)
5K - PR 18:34
10K PR- 40:04
Half Marathon- 1:28:54
Short-Term Running Goals:
Personal: Married with 2 kids one grown living and working in Atlanta, one in college |
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| | 4 easy ones 8:00 avg pace
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| | I had to hit the TM after work it was cold and raining. 4 miles at 7:03 pace 1% incline.
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| | 6 mile run after work 24 degrees ,dark, cold and breezy 7:35 avg pace
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| | Morning workout and run 19 degrees,sunny 5-10mph wind 7:34 avg pace (hills)
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| | Ditto from yesterday!!!! 7:57 avg pace 30 degrees,cloudy w\5-10mph wind
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| | Ok I'll admit it I whimped out but lower teens with a 25 mph wind was to cold for me so I hit the TM at the gym. 6 miles at 7:00 pace
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| | Afternoon workout before work Rest Day from cardio
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| | 10 mile afternoon run 24 degrees, sunny with 5-10 mph wind Not a bad day for a run just had to put up with the wind. Slow and steady pace 8:11 avg pace
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| | 6 mile morning run 19 degrees sunny 5 mph wind. No garmin
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| | 7 easy miles 35 degrees and cloudy no wind 8:05 avg pace
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| | Afternoon workout and 6 mile run after work 7:14 avg pace
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| | Afternoon workout and 5 mile run after work 7:13 avg pace
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| | Busy week needed a rest day!!!!!!
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| | 6 mile run after work 7:57 avg pace
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| | 6 mile morning run 23 degrees, sunny with no wind 7:43 avg pace
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| | 13.1 miles 35 degrees, sunny w/5-10 mph wind (with lots of hills).
- 8:24 166
- 7:53 142
- 7:37 140
- 7:41 141
- 7:42 148
- 7:51 148
- 7:50 148
- 7:44 142
- 7:49 151
- 7:50 152
- 7:36 153
- 7:01 153
- 7:01 164
- .1 @ 7:24
1:41:21 7:44 avg pace 151 avg HR
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| | 6.5 mile recovery run 35 degrees, sunny 5-10 mph wind 8:20 avg pace
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| | Morning workout and 6.5 mile run 7:28 avg pace on a Hilly course
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| | Late morning workout and run at the gym after taking Candy to the doctor for a sinus infection. Maybe she'll get better now.
7:44 avg pace on a "Beatiful" day 40's sunny with no wind
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| | 6.5 mile morning run 33 degrees and sunny no wind. I started off really slow then after I warmed up through in a couple faster miles at the end 7:44 avg pace
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| | Morning workout at the gym Rest day from cardio
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| | Morning run 35 degrees cloudy no wind and a few lite snow showers at the end.
- 8:44 174
- 8:08 146
- 8:01 140
- 7:51 143
- 7:58 143
- 7:47 140
- 7:52 143
- 7:46 143
- 7:49 144
- 7:49 143
- 7:44 145
- 7:45 147
- 7:44 146
- 7:50 147
- 7:27 153
1:58:16 7:53 avg pace 146 avg HR
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| | 4 easy no garmin recovery miles "Beatiful Day" upper 40's sunny lite breeze
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| | 8 mile morning run 44 degrees, misting rain at times with a 10 mph breeze "YUCK". 8:11 avg pace
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| | Morning workout after work
Afternoon run Mid 30's cloudy and windy 8:10 avg pace
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| | Morning workout after work
Another afternoon run high 30's-40 cloudy no wind 8:11 avg pace
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| | Morning workout then a crisp 5 mile hike with my wife out and back on the Greenway trail.
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| | 18 mile morning run 55 degrees sunny with a 10-20 mph wind
- 8:28
- 8:38
- 8:20
- 8:09
- 8:14
- 8:20
- 8:14
- 8:10
- 8:21
- 8:15
- 8:23
- 8:08
- 8:12
- 7:57 (Picking up the pace to finish on a Good note)
- 8:02
- 7:48
- 7:38
- 7:14
2:26:30 8:08 avg pace
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| | 5 mile recovery run I don't know if it was the pizza (4 pieces) I ate for lunch or the long run yesterday but my legs felt like they weighted 100# a piece and I no energy to lift them. I wanted to get 6 miles in to get 50 for the week but it just wasn't in me!!!!!!!
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| | 4 mile run after work. I was going to have back to back rest days and not run today but my relief got there early so I squeezed in a run before the game. No garmin but <8 min. pace
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| | Morning workout and run at the gym 24 degrees with a steady 10 mph wind but did manage to get a 7:42 avg pace because I ran the last 2 miles faster (6:51 and 6:28).
Not a good day at the Dunn house, my daughter and her boyfriend broke up and being a parent when your kids hurt you hurt. It's hard to make them understand it's not the end of the world but to them it is. Like any runner when you need to clear your head what do you do? You go for a run!!!! I added another 3 sad miles at a pace that was was probably faster than it shoud've been.
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| | Morning workout and 7 mile afternoon run 7:42 avg pace
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| | 4 mile afternoon run Garmin died but pace was somewhere around 8 or a little below
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| | Morning workout after work
Rest day from cardio
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| | 20 mile long run 48 degrees, sunny and breezy at the start 53 degrees at the end. I know that sounds like nice weather to run in but for me it's a little warm for a long run especially with it being sunny.
- 8:27 152
- 8:21 137
- 7:59 138
- 7:50 143
- 7:56 144
- 7:38 141 (down hill)
- 7:54 146
- 7:46 142
- 7:56 145
- 7:53 146
- 7:46 148
- 7:46 150
- 7:43 154
- 7:41 158
- 7:36 156
- 7:42 162
- 7:33 162
- 7:38 166
- 7:41 152
- 8:03 150
2:36:43 7:50 avg pace 150 avg hr.
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| | 6.5 mile recovery run. The legs feel surprisingly good today after yesterdays long run. I ran the first couple mile slow like I should but picked the pace up and ended up with a 8:03 avg. pace. Too fast for a recovery run but I just went with what felt right. I might try and get another 3 or 4 miles in this afternoon. This next week is going to be busy at work and it'd help to get a few extra miles in today.
Added another 3 miles in the afternoon
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| | Afternoon workout after work. I didn't feel like running outside and the gym was full so I ditched the cardio and "Declared a Reat Day"
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| | 8 mile run after work 45 and sunny no wind.
- 8:06 173
- 7:48 142
- 7:39 145
- 7:32 145
- 7:30 150
- 7:24 150
- 7:02 158
- 6:45 165
59:47 7:28 avg pace 149 avg hr
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| | No cardio but did manage a good workout at the gym after work.
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| | Morning workout and 8 mile run 7:57 avg pace 25 degree sunny and calm
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| | 16 mile morning run 32 degrees cloudy with a few snow showers 10 mph wind
- 8:40 140
- 8:05 142
- 8:10 143
- 8:02 144
- 7:52 147
- 7:54 149
- 7:49 150
- 7:52 150
- 7:53 151
- 7:54 151
- 7:53 152
- 8:00 152
- 7:53 155
- 7:43 157
- 7:36 162
1 mile walk/jog cool down
1:59:16 7:57 avg pace 150 avg hr
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| | 7 really slow recovery miles 8:21 avg pace 15 degrees sunny with 10-15 mph wind "BURR"...
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| | No running today... I'm waiting for the snow to stop falling so I can start digging out (14" total) I guess that'll be my workout for today. Actually we usally get a combination of ice and snow so just snow is not to bad.
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| | Made my way to the gym but they weren't open yet so I went by my Dad's and shoveled off his driveway. Then back to the gym for a good workout and short run on the TM 7:30 avg pace.
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| | Afternoon workout and 4 mile TM run 7:01 avg pace
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| | Quick workout and and 6 mile TM run 7:15 avg pace
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| | Good morning workout and 6 mile TM run 7:28 avg pace
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| | No time to go to the gym and to bad outside to run so I got my workout in by shoveling the driveway again.
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| | It was nice to be able to finally run outside 6 slow easy miles 8:13 avg pace.
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| | Morning workout after work
6 mile cold afternoon run 20 degrees cloudy with wind 5-10 mph
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| | 6 mile afternoon run 30 cloudy 5-10 mph wind
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| | Morning workout and 6 nile TM run 7:28 avg pace
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| | Ditto from yesterday 7:15 avg pace
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| | 5 mile TM run after work 6:58 avg pace
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| | Rest day!!!!
Signed up for the Illinois Marathon today it's April 25. Now it's time to get into some serious training......PPPPP as a Good friend of my would say.
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| | 6.5 mile morning run 8:08 avg pace
4.0 mile afternoon run No Garmin "Runnin for Fun"
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| | Morning workout and 8 mile run (lots of hills) 28 degrees partly cloudy 5-10 mph wind 8:08 avg pace. Looks like we're in for another round of winter. Wednesday's forecast is for rain then changing to snow 5"-12" then turn cold -1.
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| | Ditto again.... 7:50 avg pace
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| | 4 mile run on the TM after work 7:20 avg pace
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| | On survial mode 12 plus inches of snow with about an 1/2-1" of ice underneath it. Not only keeping the home front going with a sick girl but trying to keep everything coming and going at work. Too tired to run or workout even if the gym could open and with sub-zero temps for tonight it's going to be a fun night at work so I'll get what sleep I can.
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| | Was planning on going by the gym after work this morning but I had a rough night so I decided to go home and sleep. I got up and went to the gym and had a good workout and run on the TM. 5 mile 7:13 avg pace
Not sure how I'm going to get a long run in tomorrow with the road conditions???? If all else fails I'll tough it out on the TM.
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| | 16 slow and steady miles. I was just glad to be outside instead of being stuck inside on the TM. 32 degrees sunny and a bit breezy 8:35 avg pace.
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| | 6 mile morning run 29 degrees and partly sunny with a lite breeze. No garmin 8'ish pace
Added another 4 mile after church then enjoyed a salad at Cracker Barrel. 7:55 avg pace
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| | Morning workout before work
Afternoon 6 mile run after a looooong day at work(Monday)7:53 avg pace
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| | Morning workout before work
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| | Afternoon run after work 60's and sunny no wind. What a difference a week makes. I was going to take a rest day but with such nice weather I had to go for a run.
- 7:54
- 7:42
- 7:24
- 7:26
- 7:35
- 7:14
- .5 miles7:04
48:45 7:30 avg
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| | 5.75 mile afternoon run 7:46 avg pace 60's and cloudy 5-10 mph wind
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| | afternoon workout after work
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| | 18 mile long run 55 degrees misting rain for the last half then a steady rain the last 2-3 miles
- 8:51 129
- 8:17 137
- 8:20 136
- 8:22 139
- 8:16 137
- 8:17 139
- 8:20 138
- 8:18 137
- 8:18 136
- 8:18 137
- 8:14 138
- 8:08 139
- 8:14 139
- 8:10 142
- 8:00 147
- 7:41 153
- 7:27 161
- 7:14 167
2:26::42 8:09 avg pace 141 avg HR
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| | 7 mile easy pace recovery run 41 and sunny no wind 8:24 avg pace
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| | Morning workout before work
7 mile hill run after work even though it was only 76 degrees and sunny I feel like I'd stepped out of the deep freeze into the microwave also there was a pretty stiff wind. 7:53 avg pace
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| | Morning workout before work
Another windy afternnon run but with temps in the mid 50's No garmin but <8:00 min pace
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| | 7.25 mile afternoon run 51 degrees misty rain 5-10 mph breeze 7:57 avg pace
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| | Morning workout before work
Rest day on cardio
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| | 4 easy miles in the dark morning with it raining 42 degrees 7:50 avg pace
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| | 20 mile morning run 44 degrees at the start 56 when I finished sunny no wind
- 8:55 134
- 8:26 135
- 8:25 137
- 8:21 136
- 8:17 136
- 8:18 137
- 8:07 136
- 8:02 136
- 8:00 137
- 7:57 138
- 8:00 139
- 7:55 140
- 7:56 142
- 8:00 143
- 7:58 146
- 8:00 147
- 7:55 150
- 7:52 151
- 7:42 157
- 7:19 165
2:41:10 8:04 avg pace 141 avg HR
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| | What a nice morning for a recovery run 50 degrees partly sunny and no wind 8 easy pace recovery miles 8:38 avg pace
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| | Morning workout before work
Afternoon 6 mile tempo run 7:34 avg pace 68 degrees sunnt and no wind
I got the word today it's back on shift for me so I'll have to shuffle my long run this week and move it up to Thursday.I'll probably cut it back some to boot just to make it easier on this "old" body.
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| | Morning workout and 7 mile hill run 8:15 avg pace 50 and sunny
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| | 7 mile progressive run this morning 65 degrees and sunny
- 8:47
- 8:30
- 8:14
- 8:22
- 8:01
- 7:44
- 7:12
8:07 avg pace
Grabbed another 5 miles this afternoon on the paved section of the Greenway Trail. No garmin
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| | Morning workout and TM run at the gym
- 7:58
- 7:22
- 7:03
- 6:40
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| | 18 mile run 31 degrees sunny with no wind at the start 45 degrees when I finished. A perfect day for a long run.
2:30:20 8:21 avg pace 137 avg HR
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| | 6 mile recovery run after work
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| | Morning workout and 8 mile hill workout
47 degrees sunny 5-10 mph wind
- 8:42
- 8:06
- 7:50
- 8:07
- 8:02
- 7:50
- 7:39
- 6:49 (enjoyed coming down the hill I went up on mile 1)
1:03:04 7:53 avg pace
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| | Ditto from yesterday 8:13 avg pace
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| | 7 mile afternoon run 75+degrees and sunny. Rough run I don't know if it was the heat and not being use to it or just because I working the night shift.
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| | Morning workout after work
4 mile afternoon run in the rain.
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| | 21 mile morning run 40 degrees and sunny at the start 59 degrees when I finished.
8:29 avg pace 138 avg HR
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| | 7 mile recovery run 50's and sunny
Another 4 miles on the Greenway Trail in the afternoon
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| | Afternoon workout and evening run in the rain after work. It felt good to run a little fast and get out of the slower paces.
- 7:40
- 7:38
- 7:14
- 7:11
- 6:45
36:27 7:18 avg pace
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| | Afternoon workout after work. Rest day on cardio
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| | 6 mile run after work 80's and sunny ("HOT") 7:50 avg pace
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| | 6 mile run after work with the exact time as yesterday 47:01 7:50 avg pace
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| | Morning workout at the gym. I was going to do an easy 4 or 5 miles but the hamstring has been acting up so I opted for a rest day.
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| | The plan going out today was to run 13.1 at marathon pace then back it off and do another 4 or 5. I made the first part but struggled with the hamstring the last 4 miles. I need this taper time to get this hamstring back to 100%.
- 8:30 142
- 7:59 143
- 7:58 142
- 7:49 146
- 7:58 147
- 7:49 149
- 7:44 149
- 7:51 149
- 7:55 151
- 7:54 151
- 7:55 151
- 7:59 159
- 7:58 156
- .1 @ 7:59
143:55 7:56 avg pace 148 avg HR 48 degrees at the start 70 at the finish sunny with no wind
The 7:56 is right on target. That'd give me a 3:28 and a BQ by 2 minutes. I wanted this to be a confidence builder but I'm a little worried about the hamstring and also about my conditioning. I would feel a lot better if my HR would have been down to about the 140 range. From the look of the extended forecast todays temps were right where they'll be in Champaign marathon day.
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| | 4.5 easy recovery mile in the afternoon 75 degrees and sunny no wind
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| | Good stretching and workout at the gym. Giving the legs a break?
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| | Morning workout and 8 mile run at the gym. Tried to concentrate on proper form and not so much on pace. The hamstring pain was a little less and something I can deal with as long as it doesn't put added strain on the knee which was close to 100% today. I did drop the pace down to MP the last couple miles just to see how everything would react. Not bad but I still think I need to take it really easy and let everything calm back down.We'll see how thing go?
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| | 6 mile run..... well really a 5 mile easy run then a 1 mile walk/jog back home. The hamstring started acting up so I decided not to push it and to give it a 4 or 5 day rest to see if I can get this thing behind me.
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| | Morning stretching and core workout at the gym
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| | Didn't go to the gym I just stetched and rolled at home.
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| | Tried to do a easy 4 mile run to test the leg out. The results weren't good.
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| | Went to the gym after work for a core workout and lots of stretching
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| | Went to the gym after work again
Went for a easy 20 mile bike ride when I got up
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| | Morning workout at the gym. The leg is getting better but not fast enough.
Another 20 mile afternoon bike ride. Not sure why this made a difference but I started out on my road bike wanting to get some speed work in today but my leg (butt) started hurting right off the get go. After a mile and a half and it not getting any better I turned around went back to the house and switched to my Hybird and everthing felt fine. I don't think it was the seat but not sure what it was I guess it's got something to do with the geometry or something. I was just glad to get in a good pain free workout.
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| | Another morning at the gym for stretching and core workout!!!!
6 mile speed walking with my wife. That woman sure can walk fast.... Tried jogging a time or two but the leg wasn't having any of it. I don't think I'm as far along in the recovery process as I thought I was.DANG IT !!!!!!!!
10 mile bike ride on the Hybird 16.1 avg pace
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| | Stretching and 10 mile road ride
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| | Stretching and 12 mile MTB ride
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| | 4 easy miles....It felt good to be out running but not near 100%. I'll just have to patient.
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| | Morning workout before work
Afternoon: Started out trying to run but went back to the house and got on the bike for a 20 mile road ride. Everything is feeling better just not were it needs to be to try and start running. I'm going mountain biking tomorrow afternoon so I'll try it again Wednesday afternoon!!!!!
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| | Morning workout before work
12 mile MTB ride with the guys from work
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| | Morning workout at the gym
Afternoon 20 mile road ride
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| | Afternoon 20 mile road ride
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| | Morning workout
10 mile afternoon road ride
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| | 12 mile on the Canal Loop on my MTB
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| | I keep icing and heat on the injury along with a lot of stretching, things are feeling a lot better but I'll give it another day or two before running, 20 mile road ride that felt awesome!!!!!! I really need to keep crosstraining as part of my overall training process.
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| | Morning workout before work
20 mile afternoon road ride
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| | Morning workout before work
Hit the trails again after work for a MTB ride15 miles
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| | 20 mile road ride after work
5 mile work with my wife
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| | Morning workout before work
20 mile afternoon road ride after work
3 mile power work wuth the wife
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| | Took the day off from work to get some yard work done around the house but did go by the gym for a workout before I got started. Went for a 20 mile road ride when I got finished
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| | Wow I'm back on the road again!!!!!! Not at 100% but things are doing a lot better. I did a walk half mile/ run half mile thing this morning and things felt pretty good. After a couple weeks off things really felt weird though. I've got an appointment Tuesday with an womam who's speciality is injury massage. I hoping she'll get be back up and going for good.
Nice and Fast 3 mile late afternoon walk with Candy
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| | Morning workout at the gym before work
Tried to run again this afternoon walk/run thing but this time I'd walk .25 the run a mile. I cut it short because of the leg. I started to feel it in the IT band area around the knee so I went home and iced it and it feels OK this morning. I'm not as far along as I thought (hoped) I was.
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| | Morning workout at the gym before work.
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| | Morning workout before work
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| | Road my bike to and from work 25 miles (17 mph avg going 16 coming home)
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| | 25 mile road ride on the Hybird in a drizzling rain. 16.2 avg
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| | Another week gone by and another disappointment. Things are getting better but at a snails pace. Tried the walk/run thing again this morning. The root of my problem is the piriformis muscle.I guess it's slow to heal even with all the stuff I'm doing to help it along.What's amazing is I have very little problem with it when I'm biking.
15 mile road ride after the rain stopped 17.4 mph avg(road bike)
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| | morning workout before work
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| | I've had to work a bunch the last two days so I left work early and went by the gym today for a workout and actually ran, yes ran on the treadmill. I started out with and 1/4 warm up then ran 3.75 at what ended up a <8 pace. Then I went to my doctor and MT and they thought everything was looking better.
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| | Everythings a little sore today but for the most part not feeling to bad. I'll try to get a bike ride in this afternoon.
17 mile afternoon bike ride 16.9 avg mph
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| | Afternoon workout and run on the TM
- 8:00
- 7:30
- 7:30
- 7:00
7:30 avg pace
Still and little pain in the butt/hip but it gets better every day. I'm still going to stay with running every other day for the next week.
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| | Volunteered at a local 5k run this morning then went for a 25 mile road ride @17.1 mph avg
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| | Piriformis and hamstring didn't feel right this morning. They felt great yesterday but after I went to bed they bothered me all night. I set out to a run this morning but changed my mind after they didn't loosen up and opted for a nice an easy road ride on the hybird 15 miles@15.2 mph.
Went down town with my wife and daughter and ran around the blocks as they walked. So it was was walk .10 run .50 most of the time. Not really sure what to think ????????
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| | 25 mile bike ride around Paducah
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| | Morning workout before work
Afternoon 3 mile walk with the wife.
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| | Morning workout before work
Afternoon trail ride 13 miles with the guys from work "GOOD TIMES"
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| | Commuted to work 25 miles @16.3 mph
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| | 10 mile morning run before church
Late afternoon run. I thought the piriformis doing a lot better but it's not. Not sure what to do except give it some more rest?
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| | Afternoon workout after work
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| | Morning workout before work
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| | 20 mile road ride 16.2 easy pace miles
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| | Afternoon workout after work
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| | 12 mile MTB ride on the Canal Loop
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| | Another 12 mile MTB ride this morning but this time with Frank and Tommy. We ate breakfast and hung out at the local bike shop afterwards. Good times!!!!!
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| | 15 mile morning bike ride
2.5 mile afternoon walk with the family
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| | Afternoon workout and 15 mile road ride
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| | morning workout before work
Road a couple "C" loops with the guys from work (14 miles)
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| | 10 mile afternoon road ride
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| | afternoon 13 mile MTB ride
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| | Morning workout before work
10 mile afternoon road ride
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| | 13 mile morning MTB ride
3 mile walk with the wife
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| | Sunday afternoon road ride in the heat of the day with Mark and Tommy 35 miles 18 mph avg.
Sunday night walk with the wife 2 miles
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| | Morning workout before work
15 mile afternoon road ride
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| | Morning workout before work
13 mile MTB ride
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| | No workout rest day
25 mile solo road ride 17.5 avg.
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| | Mornng workout before work
Cardio rest day and it's a good thing Bill going to hit us with a lot of rain the next few days
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| | Rain in the morning 25 mile road ride in the afternoon
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| | 10 mile road ride on the Hybrid before church 17 mph avg
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| | Morning workout before work
Another hard road ride after work 16 miles @17.5 mph avg. this hurt I don't know if it was the heat or the wind but I felt it in my back. I feel like I'm staying in some kind of shape by hitting the bike but it's still not like running.
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| | Morning workout before work
13 mile MTB ride
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| | Morning workout before work
15 mile road ride after work
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| | Rainy day!!! No bike ride
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| | 20 mile road ride 17.5 avg pace
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| | 30 min. afternoon road ride (8 miles) and workout at the gym
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| | 15 mile afternoon road ride
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| | 30 min. (8.5 mile) afternoon road ride and workout at the gym
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| | 10 mile afternoon road ride 19.7 mph avg. (I was trying to avg. 20 but didn't quite make it.)
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| | 40 mile road ride 16.5 mph avg
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| | 10 mile morning road ride
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| | Morning workout and yes thats 3 running miles on the TM
- 8:30
- 8:00
- 7:30
I wanted to wait to post these to see how things felt the next day. My legs feel a little sore but thats from not be use to running. As far as the hamstring it feels about the same as yesterday so that's good news. During the run there wasn't any pain just a dule ache in the butt area which I was hoping would go away, it didn't, but it didn't get any worse either. So moving forward I'm going to run 3 days and try and add a little each week. I'm excited to be running again!!!!
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| | Morning workout at the gym. If the rain holds off I'll try to get a bike ride in this afternoon.
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| | 3.25 mile run 5:00 am. did a quick stetch .25 mile walk and then 3 slow miles before going to work
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| | Morning workout and TM run. The plan was to wait till Friday to run again but the legs felt good and it was raining outside so I decided to run today on the TM.
- .25 Warm up
- 8:00
- 8:00
- 8:00
- .25 Cool down
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| | 20 mile morning road ride(15.7 mph avg)
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| | I'm on the slow road to recovery but a least I can say I making some progress down that road. I ran 4 miles today (kind of). I walked the first .25 to get warmed up then ran 2.5. I had to stop and rub down a few tight muscles, walk another .25 to make sure everything was OK then finished out the 4 miles running. No garmin at this point in recovery just trying to get everything use to running again and get a few miles in.
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| | Morning workout after work
Back to the gym for a 4 mile TM run 8:00 avg pace. Still working through the hamstring and other muscles being sore from not being use to the pounding but I'm getting there slooooooowly.
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| | Morning workout after work. The legs were really feeling messed up after yesterdays run but after stretching them out this morning they felt Great,
Afternoon road ride 15 miles @ 15.7 mph avg on the Hybrid in the heat of the day was a Good workout
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| | 4 mile run outside. More of a kind of walk/run sort of thing. I'm still trying to figure out this recovery thing.
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| | Morning workout at the gym
20 mile afternoon road ride in the heat (17.9 mph)
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| | 4 good miles on the TM 1/2 mile warm-up then 3.5 @8:30
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| | 4 "HOT" miles outside after we got back from St. Louis .They weren't pretty and they weren't fast but there in the books.
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| | Morning workout at the gym
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| | Morning workout at the gym
Afternoon MTB ride 10 miles
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| | 4 miles outside
- .25 warm up
- 9:00
- 8:00
- 7:45
- .5 @7:30
- .25 cooldown
8:20 avg pace
This was my best run outside in a while. A little ache in the hamstring and butt but nothing too bad.
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| | Morning workout
Rest dat on Cardio
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| | 4 mile afternoon run in the heat. I was going to get up early this morning before work but I could'nt pull this old body out of bed and I paid for it this afternoon by having to run in the heat.
- .25 warmnup
- 8:48
- 8:12
- 8:20
- 8:08
- .25 cool down
All in all a soild run for me at this stage of my recovery. I want to run again tomorrow but I also need to ride my bike. Not sure I'm up for both but we'll see in the morning.
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| | 5 mile morning run 85 degrees 90+ % humidity but partly cloudy. This was my longest run in a while and things felt pretty good. I was happy with the outcome except the fact that my avg. HR was high. I'm hoping it was the heat and not my fitness level that drove it high.
- .25 warm up
- 9:09
- 9:00
- 8:32
- 8:24
- .5 @8:20
- .25 cool down
Avg. HR 158 Not very fast but my goal was to run pain free and to be consistant.
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| | Morning workout at the gym before work
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| | Morning workout before work
5 mile treadmill run after work. This is the first time in several months that I actually felt like a runnner again.
- .25 warm-up
- 8:29
- 7:40
- 7:30
- 7:20
- .5 @ 7:10
- .25 cool down
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| | Back to Back 5 mile afternoon runs on the TM
- .25 warm-up
- 8:00
- 7:40
- 7:30
- 7:20
- .5@7:00
- .25 cool down
Everythimg felt good today even after yesterdays 5 mile run but I need to take tomorrow off and not run. I think it's going to cool dowm a little so we might hit the trails on our bikes.
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| | Morning workout at the gym
Afternoon MTB ride after work 12 miles
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| | Another 5 mile TM run at the gym
- .5 warm-up
- 8:00
- 7:48
- 7:27
- 7:27
- .5@ 7:10
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| | 5 mile run outside before church. Not really worried about the pace just trying to keep my HR around 140.
138 avg HR
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| | Morning workout at the gym
15 mile afternoon road ride
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| | Morning workout and TM run at the gym.
- .25 warm up
- 8:00
- 7:40
- 7:15
- 7:10
- .5 @6:55
- .25 cool dowm
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| | 5 mile run outside this morning.
8:46 avg pace 146 avg HR
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| | Morning workout at the gym
Afternoon road ride on the Hybrid 15 mile 16.4 avg mph
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| | 5 mile TM run
- .25 warm up
- .5 @ 8:30
- 8:00
- 7:45
- 7:30
- 7:15
- .25 cool down
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| | 25 mile (total) commute to and trom work
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| | 5 mile morning run. Not sure the pace (battery went dead) but felt exactly like last Sundays run.
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| | Morning workout and 4 mile TM run
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| | 3 mile run outside in the Arizona "HEAT"
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| | Another 4 mile run in Arizona
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| | Travel day !!!! I was going to run or ride when I got home but decided to just spend time with the family instead.
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| | Ran 2 miles then road 15 17.1 avg mph
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| | Road 15 miles 17.7 avg mph
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| | Morning workout and TM run 8:00 avg pace
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| | Morning workout after work
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| | 5 mile afternoon run outside
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| | 5 mile morning run 8:39 avg pace 149 avg HR
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| | 5 mile morning run before church 8:31 avg pace
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| | Morning workout before work
5 mile outside run after work 8:03 avg pace
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| | Afternoon workout after work
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| | 5 mile run outside after work.
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| | Morning workout and 5 mile run 8:07 avg pace.
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| | 12 mile canal loop MTB ride
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| | 5 mile morning run 8:09 avg pace
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| | Morning workout and 5 mile TM run .5% 7:24 avg pace
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| | Morning workout and 7 mile MTB ride
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| | 5 mile morning run outside in the heat 7:57 avg pace
3 mile walk/jog downtown Paducah
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| | Morning workout
Rest day from cardio
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| | 5 mile morning run. I struggled on this one with the heat and humidity.
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| | 24 mile commute to work and back.
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| | Early morning run after work(4:45) in the dark. 75 degrees 96% humidity 71 dew point 8:39 avg pace
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| | Ditto yesterday morning except 8:37 avg pace
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| | Morning workout after work
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| | Rest day We've gone to St. Louis to catch a ballgame
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| | Morning workout and 5 mile TM run.
- 8:00
- 7:30
- 7:10
- 6:55
- 6:40
Things felt really good this morning. Now if I could just transfer this to running outside I'd be back. I still have troubles outside with the glute/hamstrings not wanting to push off without some pain so I don't try to push them to much.
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| | 5 mile easy run on the TM 7:40 avg pace
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| | 5 mile run after work. This was by far my best run outside in a while. Even though my average time wasn't that hot I picked the pace up the last couple miles for sub 7 min pace and felt good afterwards. 8:03 avg pace
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| | Morning workout and run on the TM 7:23 avg pace
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| | Morning workout after work
4.5 mile afternoon run before work
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| | 4.5 mile morning run after work
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| | 5 mile morning run before church
2 more miles after church
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| | Afternoon workout after work
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| | 5 mile afternoon run after work 7:57 avg pace
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| | morning workout before work
5 mile afternoon run (No Garmin) easy pace
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| | Morning workout and 12 mile MTB ride
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| | 6 mile morning run 5 @ 7:55 avg pace 1 walk/jog cool down
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| | 6 mile pain free run before church. I kept the pass really slow and had 0 pain 8:27 avg pace
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| | Rest day!!! Did manage a 3 mile walk
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| | Morning workout and 5.5 mile TM run 7:57 avg pace
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| | Morning workout and 5 mile TM run 7:20 avg pace
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| | 5 mile afternoon run after church. This was my best run outside in a long time (time wise and with how I felt).
- 7:57
- 7:31
- 7:11
- 7:03
- walk/jog cool down
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| | Morning workout and 5 mile run Started out slow but picked the pace up the last couple mile to end up with a 8:00 avg pace.
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| | Morning workout after work
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| | 6 mile morning run 5 @ 8:09 avg pace with .5 mile walk/jog warm-up and cool down
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| | Morning workout and 5 mile run. Nothing special just a slow easy pace run.
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| | 4 mile TM run after work
- .25 warm-up
- 7:30
- 6:50
- 6:40
- .75 cool down (@8:30)
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| | Travel day for a family vacation to Gulf Shores
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| | No running today. We had a early morning fishing trip
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| | Travel day back to Kentucky
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| | 5 mile morning run before church
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| | Afternoon workout after work
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| | 5 mile afternoon run after work 7:39 avg pace
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| | 5.5 mile afternoon run after worl 7:23 avg pace
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| | Morning workout before work
Afternoon 5 mile run 8:00 avg pace
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| | Morning workout and 6 mile run 7:49 avg pace
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| | Morning run before church
- .25 warm-up
- 8:39
- 8:07
- 7:48
- 7:27
- 7:24
- .25 @7:20
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| | Morning workout and 6 mile run 7:44 avg pace (.25 cool down)
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| | Morning workout and 3 mile TM run
- .25 warm up
- 7:40
- 7:15
- 6:40
- .25 cool down
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| | 6.5 mile morning run in the misting rain
- .25 warm-up
- 8:49
- 8:00
- 8:04
- 7:46
- 7:36
- .25 cool down
I didn't look at my Garmin until about 1.5 miles to go. I just wanted to run at a comfortable relax pace and enjoy it. 8:05 avg pace
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| | Morning workout
Rest day on cardio
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| | 8.5 mile morning run It was 37 sunny and no wind. What a Great morning to be out.I ran at a relaxed pace with not looking down at my Garmin till the last mile. I wish I had worn my HR monitor but I'm guessing my HR 135-140
- .25 warm-up
- 8:46
- 8:19
- 8:20
- 8:16
- 8:16
- 8:25
- 8:17
- 8:05
- .25 cool down
8:20 avg pace
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| | 5.5 mile easy pace afternoon run after I got up.
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| | Morning workout after work
6 mile afternoon run 8:00 pace with the temperature in the 70's and sunny. Where did all the nice cooler weather go?
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| | Morning workout after work
3 mile easy pace afternoon run
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| | Morning workout at the gym
Rest day on the cardio
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| | 12 mile MTB ride with one crash OOOuch !!!
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| | 5 mile afternoon run 8 min pace
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| | 5 mile run on the TM after work 6:59 avg pace
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| | 5 mile easy pace run outside after work 8:09 avg pace
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| | Morning workout and run at the gym. Really easy pace run 8:19 avg pace
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| | Morning workout and 3 mile TM run 7:20 avg pace
3 mile afternoon loop on the Greenway trail
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| | 5 mile afternoon run 7:51 avg pace
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| | Half-Hearted workout this morning after work. I just couldn't get it going for some reason. I guess it was just one of those days.
Got up this afternoon and had a decent 4 mile easy pace run No garmin but I'd guess around an 8:15 avg pace.. I started out slow but picked it up the last couple miles.
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| | 4 mile afternoon run after getting up from a rough night at the plant. I also got the leaves done and gutters cleaned before all the rain this next week. This frees me up for a little MTB ride tomorrow.
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| | WOW!!! What a Great Day... 12 MTB ride in the morning then came home and grabbed the wife and we went back for a 2 mile hike up and down the hills of LBL. I'm counting the hike as running miles cause we hit it hard plus I'd done did 12 miles on the bike. It don't get much better than this!!!
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| | 5.5 mile run before church
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| | Afternoon wworkout after work. Rest day on cardio
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| | 5 mile run after work
- 8:32
- 8:06
- 8:04
- 7:54
- 7:28
8:02 avg pace on a hilly and windy run in the dark.
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| | Afternoon workout after work
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| | 5 mile run in the dark after work 7:55 avg pace
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| | Morning workout and 5 mile easy easy pace run
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| | Got my run in before the rain came 8:24 avg pace
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| | 6 mile morning run before church. 26 degrees sunny and no wind Great morning for a run. My left leg is finally coming around I could really tell a difference going up the hills.
- 8:40
- 8:05
- 7:47
- 7:45
- 7:43
- 7:32
7:55 avg (if you take the first warmup mile out 7:46 avg pace)
!0 mile brisk afternoon road ride
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| | Morning workout and 6 mile run
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| | Morning workout at the gym then I hit the trail for a 12 mile MTB bike ride
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| | 6 mile morning run 7:58 avg pace
Added another 2 miles with a hike on the trails with the whole family "Great Times"
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| | 6 mile morning run, I wasn't really into it this morning but I got it done. Now it's time to get things ready for Thanksgiving dinner.
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| | 4 mile morning run 7:40 avg pace
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| | 6 mile run between rain showers mostly 8:00 avg pace
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| | Morning workout after work
6 mile afternoon run in the misting rain and wind
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| | Moning workout after work
3 mile sloooow easy pace run in the afternoon after I got up
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| | 6 mile morning run 38 and sunny with a stiff breeze. 8:20 avg pace
2 mile hike with the wife downtown
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| | Morning woekout and 6 mile run 30's and sunny no wind
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| | 3 mile easy run after work 8:00 avg pace.
The leg keeps getting better every week. I'm still not going to do any speed work or real training but I'm eyeing the first of the year to get things cranked up if everything keeps improving. Maybe even make some plans for a late winter early spring marathon.
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| | 5 mile run in the dark after work. (55 dark and clear) 7:50 avg pace
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| | Morning workout and 6 mile easy pace run. 8:21 avg pace 38 degrees sunny with a small breeze.
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| | Morning workout and 12 mile MTB ride
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| | Feeling kind of under the weather but managed a decent run.
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| | Still not feeling all that great. Maybe I'll feel better after the run.
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| | 4.5 mile afternoon run. Slow and Steady 8'ish something pace (No Garmin)
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| | Took advantage of some very unusal December weather and hit the trail for some nice MTB bike riding 12 miles
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| | 6.5 easy miles on a Hot yes Hot (72) December day
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| | Afternoon workout and 3.5 mile TM run after work 7:10 avg pace. Things are feeling better ....I'll be ready to really pick things up in a couple weeks if everything keeps improving like it has been the last few weeks.
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| | 5 mile run after work 60 degrees dark and windy
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| | 4 mile run after work another warm and dark run
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| | afternoon workout after work rest day from cardio
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| | Morning workout and 5.5 mile run 34,sunny and windy 8:01 avg pace
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| | I hit the trail at 8:30 for a MTB ride 12 mile 29 degrees lite breeze and sunny
We hit the Greenway trail in the afternoon for 4 miles 40's and still sunny
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| | 5 mile morning run before church 38 cloudy and breezy
- 8:30
- 7:57
- 7:44
- 7:32
- 7:03
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| | Morning workout and 5 mile TM run on a rainy day
- 7:45
- 7:15
- 6:45
- 6:30
- 6:25
7:02 avg pace
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| | Morning workout and 5 mile easy pace run 8:11 avg pace 48 degrees and misting rain
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| | I've got the 5 mile run going this week. 60's and raining 8:06 avg pace
- 9:10
- 8:15
- 8:16
- 7:41
- 7:11
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| | Morning workout and another 5 mile run 50's and sunny
- 8:35
- 8:19
- 8:00
- 7:24
- 6:54
7:50 avg pace
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| | Tough 5 miles this morning I think a combination of staying up way to late plus way to much to eat might have had something to do with it????
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| | 2 mile walk around downtown before dinner at our favorite hangout, A great way to spend a quite night with my wife.
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| | 5 rain soaked mile. At least it wasn't snow 52 degrees raining and windy
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| | Morning workout after work
Afternoon windy 5 mile run
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| | Morning workout after work
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| | 5 mile morning workout
10 mile bike ride on the Greenway trail
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| | Morning workout and 5 mile run 8:10 avg pace
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