| 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 | | 91.25 | 27.20 | 118.45 |
| Night Sleep Time: 41.50 | Nap Time: 3.50 | Total Sleep Time: 45.00 | |
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Fri, Aug 01, 2008 | | Slow miles | Fast miles | Total Distance | | 7.40 | 0.00 | 7.40 |
Here we go again....I got about 3 miles in and had some tightness in my left hip/glute. I felt it some last night at work, but figured it would warm up and feel well. Not so much. It wasn't horrible, but I did get some pain and minor shooting pains and i decided to stop my run early.
This is the second day wearing my highest mileage shoes, so I am hoping it is them. I have noticed they are fairly worn. I did some good stretching and I will do some more later this AM and again tomorrow.
Oh and I did not get to move to another base last night due to weather, which was also a factor in todays run. Lots of dust and 30mph winds.
Still ended with 7.4 @ 7:40 avg.
Try again tonight to leave, then I will have my newer shoes unpacked and be running elsewhere...if not I am still going to pull out my shoes. |
| Night Sleep Time: 6.50 | Nap Time: 1.00 | Total Sleep Time: 7.50 |
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Sun, Aug 03, 2008 | | Slow miles | Fast miles | Total Distance | | 8.60 | 0.00 | 8.60 |
Yesterday I took a rest day because of my sore hip. I stretched it well and pulled out my newer shoes.
Today I ran 8.6 @ 7:25 pace nice and easy, really comfortable and an enjoyable run. No pain, no issues.
Tonight, I should be leaving to go elsewhere...once again... The running there is not too bad. I have been there before, but it is not as good as it would have been at the other location I was supposed to go to. |
| Night Sleep Time: 7.00 | Nap Time: 1.50 | Total Sleep Time: 8.50 |
| | Comments(2) |
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Tue, Aug 05, 2008 | | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 | |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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Thu, Aug 07, 2008 | | Slow miles | Fast miles | Total Distance | | 5.30 | 0.00 | 5.30 | |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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Sat, Aug 09, 2008 | | Slow miles | Fast miles | Total Distance | | 5.80 | 0.00 | 5.80 | Nice and easy around Mosul Air Base. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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Sun, Aug 10, 2008 | | Slow miles | Fast miles | Total Distance | | 6.20 | 0.00 | 6.20 | Nice and easy around Mosul. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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Wed, Aug 13, 2008 | | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
a couple of crazy days in between, including some 24 hour work periods.
Nice and easy 3, hill work in Al Asad AB. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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Thu, Aug 14, 2008 | | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 | |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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Sun, Aug 17, 2008 | | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 | |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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Mon, Aug 18, 2008 | | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 | |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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Wed, Aug 20, 2008 | | Slow miles | Fast miles | Total Distance | | 8.55 | 0.00 | 8.55 | Finally back at Balad. A couple weks on the road and long work hours messed up my running some. Getting back to routine now. 11 days till the 13.1 and month to the day for my next marathon.... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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Fri, Aug 22, 2008 | | Slow miles | Fast miles | Total Distance | | 3.50 | 1.00 | 4.50 |
My sleep schedule is still all messed up and I am busy with work and my classes. The good news is that I should be home in a couple of weeks!
Today I ran 4.5 on the treadmill. I plan on running after work, in the morning, so I did not want to over do it. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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Sun, Aug 24, 2008 | | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 | 8 Treadmill, Hill work out miles. Nice and easy at 7:45ish pace. Things have been pretty chaotic around here lately. I am busy but working to get in some miles. I know they are crucial. I have a half marathon in one week and a marathon in just under a month. I plan on having a very little taper period and I would like to get in at least 2-- 18-24 mile runs before my marathon. |
| Night Sleep Time: 6.00 | Nap Time: 1.00 | Total Sleep Time: 7.00 |
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Mon, Aug 25, 2008 | | Slow miles | Fast miles | Total Distance | | 0.00 | 9.60 | 9.60 |
9.6 treadmill miles, just under 7min/mile
As long as I am not busy tonight at work I am going to try to make it to a 5K in the morning.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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Wed, Aug 27, 2008 | | Slow miles | Fast miles | Total Distance | | 6.00 | 1.00 | 7.00 | |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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Thu, Aug 28, 2008 | | Slow miles | Fast miles | Total Distance | | 1.80 | 2.50 | 4.30 |
1 mile warm up 400 fast 400 easy 800 fast x 2
400 fast, 1.o5 cooldown. I know its not a big speed work out. but I wanted to get some in before the 13.1 in a few days...
I am thinking of going to Portland to run th Marathon and do the RRCA Coaching clinic in Oct...Any thoughts? Oh its 2 weks after the AF Marathon. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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Sat, Aug 30, 2008 | | Slow miles | Fast miles | Total Distance | | 6.10 | 0.00 | 6.10 |
6.1 Easy Miles, Nice and relaxed pace, 7:30
Tomorrow is the Half marathon here in Iraq!!!
My goal is 1:25 or better, but I will be plent happy with a PR which is Sub 1:28:39 |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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Sun, Aug 31, 2008 | | Race: |
Joint Base Balad, VA Beach RnR Half Mara (13.1 Miles) 01:25:47, Place overall: 3, Place in age division: 3 | | Slow miles | Fast miles | Total Distance | | 0.00 | 13.10 | 13.10 |
Joint Base Balad, Iraq. Satellite race of the Virginia Beach Rock n Roll Half Marathon.
Temp: 95 at the start, About 102 when I finished; Winds, 10-15 mph; Minor blowing dust
Got the T-Shirt and Medal...very nice! And a nice plaque for 3rd place.
3rd Overall in 1:25:47 Beat by a Ungandan and an Army guy...yeah yeah I know Little Bad Legs...
Not too bad overall, my time was where I wanted it, a bit slower, but I set a PR! The course was a tad short, so I may have ended up closer to 1:27, which is still a PR.
My training was not up to par and I did not feel great. I missed a lot of workouts and miles and I felt it. I will be on top of my game now as I do have a Marathon in 20 days!
I was followed by an AF Communications truck for about a mile and a half, they took video and lots of pictures of me for being the first AF runner and they did an interview at the end of the race. I asked them to email it to me, so hopefully I get it. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
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Totals | | Slow miles | Fast miles | Total Distance | | 91.25 | 27.20 | 118.45 |
| Night Sleep Time: 41.50 | Nap Time: 3.50 | Total Sleep Time: 45.00 | |
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