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April 30, 2024

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2010
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Location:

North Bend,WA,USA

Member Since:

Jun 07, 2010

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

PRs

5k - 18:20 2009
10k - 36:58 2010
Half - 1:25:09 2010
Full - 2:58:32 2009

Short-Term Running Goals:

I'd like to bring my marathon time below 2:50 by the time I turn 50 in a couple years.

Long-Term Running Goals:

Staying healthy and keeping age at bay are my long-term goals, and running is my medicine!

Personal:

I'm married to a wonderful woman who is also a runner and we have three terrific and unique daughters.

Favorite Blogs:
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Inov-8 X-Talon 212 Lifetime Miles: 76.65
Mizuno Inspire 6 Lifetime Miles: 289.90
Asics Speedstar 3 Lifetime Miles: 97.70
Brooks Cascadia 5 Lifetime Miles: 340.30
Brooks T5 Racer Lifetime Miles: 30.41
Brooks Ravenna Lifetime Miles: 436.60
Mizuno Wave Rider 13 Lifetime Miles: 187.65
Saucony Kinvara Lifetime Miles: 5.00
Fri, Jun 25, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

I didn't have a plan for today's run, but after I got going I felt I should try and get a little quality in. After 2 miles of slow (8:45) warm up I ran 3 miles hard up the Iron Horse trail (~3% grade), then after I turned around I took 5 minutes of running recovery then ran the last 5 miles at GA+ pace (now down the ~3% grade) of around 7:00 mpm. My knees still don't bother me during runs on the semi-flat terrain thankfully (just afterwards).

Mizuno Inspire 6 Miles: 10.00
Comments
From Carolyn in Colorado on Fri, Jun 25, 2010 at 15:28:12 from 198.241.174.15

So do you consider 3% grade to be semi flat?

From DaveL on Fri, Jun 25, 2010 at 15:54:59 from 209.206.250.53

Well, compared to the trails I've been running I do!

However even 3% is about a 1 mpm pace difference for me at the same effort level between running up it and down it.

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