| Location: Tucson,AZ,USA Gender: Male Goal Type: Local Elite Running Accomplishments: 2008 Ragnar Relay Del Sol, 1st Public Service Male Team, Marathon PR 2:58:39, PR Half Marathon 1:25:47, 10K PR 40:04, PR 5K 17:26 PR mile 4:57 Lots of races all over the world! Short-Term Running Goals: 1. Qualify for Boston 2. Complete the Run for the Red in under 3:00 3. Run a 1:20 Half Marathon 4. Run a 2:49 or better at the AF Marathon in Sept 5. Run a 2:37 in Tucson in Dec. Long-Term Running Goals: 1. Run hard, have fun, improve myself and help improve others
2. Help Cynthia get back under a sub 40 10K (and set a good PR for myself)
3. Help Becca qualify for the 2012 Olympic Trials
4. Help Fuzzy and Degrooteness prepare for a Half Marathon
5. Get faster and stay healthy! Personal: 2 Dogs, Active Duty US Air Force Favorite Blogs: |
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Totals | | Slow miles | Fast miles | Total Distance | | 125.51 | 58.24 | 183.75 |
| Night Sleep Time: 181.50 | Nap Time: 6.00 | Total Sleep Time: 187.50 | |
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Tue, Jul 01, 2008 | | Slow miles | Fast miles | Total Distance | | 5.25 | 0.00 | 5.25 | 5.25 easy miles. 1 Emergency pitstop in a porta potty. Felt good otherwise. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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Sat, Jul 05, 2008 | | Slow miles | Fast miles | Total Distance | | 3.25 | 0.00 | 3.25 |
I am back to running, I think. I felt good. My motivation has been lacking lately, but I am getting it back. The moving around place to place here in Iraq has not helped, only hindered.
I got in 3.25 miles this morning, I dont want to over do it and I followed with some Lat Pulldowns and Situps in the gym. I need to keep cross training in my scope, I lost it for a little while. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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Sun, Jul 06, 2008 | | Slow miles | Fast miles | Total Distance | | 12.65 | 0.00 | 12.65 | .35 to meet up with my friends 12 miles at 7:43 avg with two other guys .3 back Felt really well and finished strong, last mile was 7 min flat. |
| Night Sleep Time: 8.00 | Nap Time: 0.50 | Total Sleep Time: 8.50 |
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Mon, Jul 07, 2008 | | Slow miles | Fast miles | Total Distance | | 2.65 | 3.00 | 5.65 |
1 mile warm up nice and easy 7:36
4 X 400 Fast, 400 Easy, 800 Fast
400s 1:28, 1:26, 1:22, 1:25
800s 3:00, 2:58, 3:01, 3:03
.65 cooldown
Overall, not bad, especially since it was my first speed workout in a while.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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Tue, Jul 08, 2008 | | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
Bad night of sleep. In and out all night. I swam 800 meters. Felt decent for not being in the pool for a while! |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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Wed, Jul 09, 2008 | | Slow miles | Fast miles | Total Distance | | 1.25 | 5.00 | 6.25 | 5 Mile MP run with a 1 mile warm up and .25 cooldown
Miles: 7:35, 6:26, 6:30, 6:27, 6:27, 6:17, 2:01(.25)
I felt good and I am on track. I find out in about 2 weeks if I got picked up by my command for the Air Force Marathon! I can't wait. I also saw and am applying for the "Preffered Starters" groups, you had to run sub 3:10 to qualify for men or 3:45 for women.
Should be a good time. |
| Night Sleep Time: 6.00 | Nap Time: 1.00 | Total Sleep Time: 7.00 |
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Thu, Jul 10, 2008 | | Slow miles | Fast miles | Total Distance | | 3.90 | 3.00 | 6.90 |
.6 Warm up to meet with some friends/runners
6 miles of Progressive Pacing. It was actually a great workout. Miles:
7:56, 7:28, 7:07, 6:56, 6:37, 6:35 7:07 Avg.
.3 Cool down on the way back |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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Fri, Jul 11, 2008 | | Slow miles | Fast miles | Total Distance | | 4.15 | 0.00 | 4.15 |
4.15 nice and easy miles.
7:23, 7:19, 7:36, 7:31 |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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Sat, Jul 12, 2008 | | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 | 6 miles at 6:55 avg. Its hot at 7am! |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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Sun, Jul 13, 2008 | | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 | 6.5 easy miles 7:22 avg. Some stomach cramping at the end. Did not feel good for about 1.5 hours. |
| Night Sleep Time: 7.00 | Nap Time: 0.50 | Total Sleep Time: 7.50 |
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Mon, Jul 14, 2008 | | Slow miles | Fast miles | Total Distance | | 3.10 | 3.00 | 6.10 | 6.1 miles, 7:04avg. just went out and ran... looked at the watch/pace about 4 times, much better than usual. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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Tue, Jul 15, 2008 | | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 | Rest Day |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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Wed, Jul 16, 2008 | | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 | 8.5 Treadmill Hill miles. Avg 7:45/mile Hill Setting on 10, went for a bit over an hour. Good mental workout. Toughens me up because I want to quit. Felt pretty good and followed up with 3 sets of Abs and Pushups |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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Thu, Jul 17, 2008 | | Slow miles | Fast miles | Total Distance | | 4.10 | 6.00 | 10.10 |
Great Run!!!...for being in Iraq...and while carrying a 4lb radio! I think I found a solution to run with a smaller motorola, so I will try that one out soon!
6 miles of base/warmup. 7:06avg first mile was 7:22, the rest were all right around 7 +- 10 seconds.
3 X's 400 Fast, 400 Easy, 800 Fast, 1-2 min rest between each 1600.
1 1:32 3:01
2 1:31 2:47 (perfect timing, pushed my friend Chris helps to have someone there with you!)
3 1:31 2:56
1.1 Cooldown @ 7:22 |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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Fri, Jul 18, 2008 | | Slow miles | Fast miles | Total Distance | | 0.00 | 8.10 | 8.10 |
8.1 at 6:54/avg Nice and comfortable, did not feel like I was pushing the pace at all, just went out and ran... I had a mild stomach cramp around 6 miles, but it went away within .5 mile Slowest mile was my 1st at 7:13, Fastest was 6:44 which was mile 7. Felt good and pretty strong. Good week of running so far.
Also, I fixed the radio issue, I used a smaller one today and it was much nicer, although it will be nice when I can run without one again. :D But....what doesn't kill you, only makes you stronger :D |
| Night Sleep Time: 7.00 | Nap Time: 0.50 | Total Sleep Time: 7.50 |
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Sat, Jul 19, 2008 | | Race: |
CASF Clinic 5K, Joint Base Balad, Iraq (3.04 Miles) 00:17:38, Place overall: 1, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 2.06 | 4.04 | 6.10 |
1 mile of warm up on the track, plus some high knees and butt kickers. 5K (just short of) 5:48 avg! Not bad at all since I haven't run much speedwork. 5:49, 5:53, 5:41 I took off a bit quick to get decent positioning, but not too fast. It was a track start and lots of Army guys love to sprint and be rabbits. I held off from joining the rabbits, and settled in as we hit the road. Had a few guys jostling for position on the sidewalk, but soon they all faded. At the half mile mark I was in 6th.at 1.3 I was in 4th. At 2 miles I took 2nd and was closing in on the lead. I hung in there and did not push too much. I let him hang on the lead for a half mile before I pushed my pace (even though I was already closing in). I took the lead at 2.67 and lead in to the end. A little confusion at the finish line, so I might have been slightly faster, but no biggie. I got on track and finished strong. 1st Overall....And they say Army Strong... Just a quick Stab, I know Army Runner and Little Bad Legs would prove me wrong, but today was my day to Aim High! I felt great and I probably could have gone a bit faster.
I am kind of wishing I would have raced the Tucson 5000 before I deployed. Its all good though. I am training for the AF Marathon Sept 20th. After today I feel much better about racing at 6:22-6:28 pace. Today it was a bit windy (note mile 2 was a bit slower and all in to the wind). It was also around 95 degrees at 0530am.
Oh and I did get a nice piece of coinery for the win! I wll try to attach pics later. :D Im out...maybe for a 2 mile cooldown...
2.06 miles at 7:25 nice and easy, in the hot sun!
http://s64.photobucket.com/albums/h180/trimike25/JBB%205k/?action=view¤t=OIF35K003.jpg"target="_blank">http://i64.photobucket.com/albums/h180/trimike25/JBB%205k/OIF35K003.jpg" border="0" alt="Photobucket">
http://s64.photobucket.com/albums/h180/trimike25/JBB%205k/?action=view¤t=OIF35K013.jpg"target="_blank">http://i64.photobucket.com/albums/h180/trimike25/JBB%205k/OIF35K013.jpg" border="0" alt="Photobucket">
http://s64.photobucket.com/albums/h180/trimike25/JBB%205k/?action=view¤t=OIF35K023.jpg"target="_blank">http://i64.photobucket.com/albums/h180/trimike25/JBB%205k/OIF35K023.jpg" border="0" alt="Photobucket">
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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Sun, Jul 20, 2008 | | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 | 10 miles at 7:30. Slowest was mile 5 at 7:42, Fastest was mile 9 at 7:17. Felt good even with it getting warm at the end. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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Mon, Jul 21, 2008 | | Slow miles | Fast miles | Total Distance | | 3.05 | 7.00 | 10.05 |
.5 mile warm up
20 X's 2 min Marathon Pace, 1 min easy
.5 mile cool down
Overall avg of 6:47. MP 6:27ish, EZ Pace 7:20ish
Felt a little tired, might take my day of rest tomorrow, but I kinda want to run again...we'll see
Good news. Another 5K next Sunday the 27th!
Better news. Rock n Roll Half Marathon Aug 31st! Unclear whether is related to Elite Racings Rock n Roll or not. More to follow.
Lastly, this week sometime they announce my Major Command Marathon Team! Lets hope I made it! |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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Wed, Jul 23, 2008 | | Slow miles | Fast miles | Total Distance | | 8.25 | 0.00 | 8.25 | Nice easy 8.25 @ 7:17 avg. Slowest mile 7:28, fastest 7:01 |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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Thu, Jul 24, 2008 | | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 | 6 Easy miles, 7:31 avg, 7:39 slowest, 7:22 fastest. Long night, started later than normal. It was hot. I plan on 1 tomrrow and 6 Sat, then 5K Race on Sunday! |
| Night Sleep Time: 6.00 | Nap Time: 1.00 | Total Sleep Time: 7.00 |
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Fri, Jul 25, 2008 | | Slow miles | Fast miles | Total Distance | | 6.30 | 6.00 | 12.30 |
First thing: I was selected for the Air Combat Command USAF Marathon Team! I had hopes, but now its settled. That will save me a lot of money and I will proudly race for my Command. Also I had two other runners from Tucson get selected, Cristina Luis and Lisa Firestone!
The run:
.3 to meet up with Matt
6 Miles at 7:32 avg. Comfortable conversational pace. We talked the entire time.
6 more miles at 7:01 avg. Some minor cramps here and there, but overall, not bad. 12.3 total.
Going for a nice easy 6 tomorrow, maybe a few nice strides in there, and a 5K on Sunday! |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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Sat, Jul 26, 2008 | | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
6 easy miles around 7:20 pace
5K tomorrow! |
| Night Sleep Time: 6.50 | Nap Time: 0.50 | Total Sleep Time: 7.00 |
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Sun, Jul 27, 2008 | | Race: |
AMEDD B-Day 5k Fun Run, Balad, Iraq (3.1 Miles) 00:18:29, Place overall: 1, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 1.00 | 4.10 | 5.10 | 5K, Windy (WX Advisory for winds 25 MPH, gusts to 35), Blowing Dust, badly. Visiblity 100 meters, 200 in the best spots.
Not a lot of rabbits today, so I had the lead fairly early, around .5 mile. I had on guy trying to hold the lead, and would pass me, then drop, until about 1.6 miles. At the major turn around (2 mile point) I put on the speed and left him in the dust. Finished in 18:29. Won by almost 1 minute!
Miles: 1 mile warm up at 6:51, plus some high knees and butt kickers
6:01, 6:06 (mostly into head wind), 5:49, 31 seconds for last .1
Felt good, but the dust was no fun, left a little burn in the throat.
Gonna hit the treadmill for a couple cooldown miles now.
1 Easy mile on the treadmill |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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Tue, Jul 29, 2008 | | Slow miles | Fast miles | Total Distance | | 10.10 | 0.00 | 10.10 | 10.1 Easy miles, 7:31 avg pace. Felt pretty darn good. Yesterday was a rest day, I just felt I needed it a day early... |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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Wed, Jul 30, 2008 | | Slow miles | Fast miles | Total Distance | | 7.30 | 3.00 | 10.30 |
10.3 @ 7:06 avg pace. Was not pushing, just comfortable pace, about moderate.
3 miles, under 7 min, warm up mile was 7:24
Felt good, and I am getting excited for the "Satellite Race" Virginia Beach Rock and Roll Half Marathon, Joint Base Balad on Aug 31st! Trying to figure out what my pace should be. I am shooting for 6:28 in my marathon 3 weeks later, so I am thinking about 6:20 would be good. I can always speed up if I feel good. I really want to get under 1:25 , it will be a huge confidence boost for the AF Marathon. |
| Night Sleep Time: 6.50 | Nap Time: 1.50 | Total Sleep Time: 8.00 |
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Thu, Jul 31, 2008 | | Slow miles | Fast miles | Total Distance | | 10.15 | 0.00 | 10.15 | 10.15 miles @7:24 avg. I started in the dark today. Got off work early because I will be moving to a different location for a week and a half or so. It should be nice, I hear they have a nice cross country style 10K course and some other good runs, which will be awesome to have a change! Anyway the first few miles were a little slower due to finding my feet on firm ground taking precedence over faster miles. Felt great!
Before run 3x 20 Pushups, Situps and 10 Lat Pulldowns
After run 2 x 20 Pushups, Situps and 10 Lat Pulldowns |
| Night Sleep Time: 6.00 | Nap Time: 0.50 | Total Sleep Time: 6.50 |
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Totals | | Slow miles | Fast miles | Total Distance | | 125.51 | 58.24 | 183.75 |
| Night Sleep Time: 181.50 | Nap Time: 6.00 | Total Sleep Time: 187.50 | |
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