Bill
My calf injured seemed to go away, so after four days of rest I gave it a test drive at The Mothership. It was fine for one lap, then I started to feel it in the second lap. It didn't loosen up, so... read more
- Site:
- http://blog.mlive.com/flintjournal/runners/bill_khans_running_thoughts/index.html
- Miles:
- 1916 total / 188 in 2012
- Goal:
To conquer the Boston Marathon after running a personal-worst there in 2011.
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Entries
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RUN
injured 1-mile test drive at Mothersh... 1 mi 00:09:18 09:18 pace
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RUN
injured INJURED doing 3-mile warmup f... 3 mi 00:24 07:52 pace
DUMB! DUMB! DUMB! Felt good in my Brooks Pure Flow minimalist shoes, so spent about two miles of my three-mile warmup up on my midfoot (I am a light heel striker). At one point, I thought it wasn't... read more
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RUN
good 6.5 (ish) miles at The Mother... 6.5 mi 01:33 14:22 pace
6.5 (ish) miles - about 28 laps - at The Mothership, doing 1-and-1s training a friend for a marathon.
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178 miles in January - more of it outdoors than usual because of unseasonably warm temps. If I keep it up, I'll have my first 2,000-mile year.
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RUN
blah Mothership to Fenton & Butche... 12.61 mi 01:45 08:18 pace
Ran from The Mothership through the dirt roads across Baldwin Road, to the corner of Fenton and Butcher and back. Felt very sluggish. Did this instead of staying inside for a tempo run, because it ... read more
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RUN
good Easy run at Mothership 4.7 mi 01:04 13:38 pace
Easy run at Mother, helping a friend train. 20 laps from the middle lane. Shoes: Mizuno Wave Rider 15
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RUN
good Mothership 18-mile run 18 mi 02:25 08:02 pace
18-mile run at Mother. Consistently in the 8:05-8:10 range for 11 miles, then dropped under 8s the rest of the way. Went 6:58.68 for the final mile, but only 7:31 for mile 17, so didn't hammer the ... read more
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RUN
alright Mothership 6-mile run 6 mi 00:46 07:43 pace
Easy 6-mile run around Mothership, saving it up for a long run tomorrow. Splits went 8:33.9, 7:49.6, 7:42.5, 7:31.6, 7:31.0 (whew!), 7:15.6, but this is not a legit progression run. A legit progres... read more
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RUN
alright 4x1-mile (plus 800) workout 10.2 mi 01:26 08:23 pace
A 4x1-mile workout at The Mothership after a 3.1-mile warmup. Repeats: 6:20.9 (5:16.7 recovery), 6:14.5 (5:59.2 recovery), 6:19.1 (5:56.2 recovery), 6:19.0. Walked the first 150-200 of my recovery,... read more
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RUN
good Easy 4-miler at Mothership 4 mi 00:56 14:03 pace
After 35 miles the previous three days ( a lot for me - maybe too much), ran a very easy 4 miles with a friend who is training for a marathon and trying to get back at it after some injury setbacks.
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RUN
alright 3 loops of Indian Hill and back 11 mi 01:31 08:18 pace
Ran to Indian Hill, did three one-mile (ish) loops and returned home. 47 degrees. A wall of wind as I left my apartment, but not much during the run. Slight drizzle at times. Shoes: Mizuno Precisio... read more
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RUN
alright Mothership 7-mile run 7 mi 00:55 07:54 pace
A 7-mile recovery run at The Mothership that went a hair faster than I'd typically advocate for a recovery run. Dipped as fast as 7:50 when I try not to go under 8:00. Tried out my new Brooks Pure ... read more
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You always have trouble with the slow part. My Garmin is giving me trouble. Not powering on; charged it fully one day and the next day it wouldn't come on. Had it less than a year, though, so I'm calling them this week.
21 days ago • Like
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RUN
good Mothership 17-mile run 17 mi 02:14 07:52 pace
Had my fastest closing miles ever in a long run (15+ miles). After running the usual 8:20-ish pace with Fej and Leslie at The Mothership, Fej threw down the gauntlet with 7:26, 7:29 in his final tw... read more
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RUN
great Mothership 10-mile recovery run 10 mi 01:22 08:09 pace
Went nice and easy for a 10-mile recovery run after yesterday's four-mile tempo run. Tried not to dip under 8:00 pace, but did so a couple times toward the end with a 7:59 in Mile 8 and a 7:54 in M... read more
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That's a pretty damn respectable "recovery run".
25 days ago • Like
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And quite possibly not a true recovery. I've been reading more lately about how our recovery runs should be VERY EASY, but I don't run 6-7 days a week like some people, so all of my runs need an element of quality to them. I am planning three straight days of running, so the pace had to be under control today.
25 days ago • Like
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RUN
tired Mothership 4-mile tempo run 7.1 mi 00:51 07:12 pace
After a 3.1-mile warmup, did a four-mile tempo run at a 6:33 pace that I intended to make five miles around a 6:50 pace, but I went out too hard and was suffering. Had an opportunity to pull the pa... read more
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RUN
alright Mothership 8-mile run 8 mi 01:03 07:51 pace
A beautiful day for a winter run, as the sun was shining inside the windows at The Mothership. Supposed to be a recovery run on sore legs from yesterday's 12-mile run, but there were a lot of peopl... read more
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That's the BK I know and love! Can't be outdone by anyone. :)
28 days ago • Like
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Hey! What am I supposed to do? Let a bunch of people who obviously have no ability to run more than a mile walk off the track feeling like they accomplished something by running me down, then stopping once they get past me by a few steps? Not if I have anything to say about it!!! You have to practice your competitive instincts in training so that they're there at the moment you need it.
28 days ago • Like
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RUN
good Mothership 12-mile run 12 mi 01:37 08:03 pace
12-mile run at The Mothership with Fej, Leslie and T.T. Only my second run of the week because of a knee tweak that had me nervous, but it didn't bother me MUCH during this run. Wanted 14-15 miles,... read more
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RUN
injured Aborted warm-weather run 1.43 mi 00:25 17:29 pace
Wanted to say I ran in shorts and short sleeves in January. It was around 50 degrees, a gorgeous day. Started out from my apartment. About 200 yards in, my knee bugged me. I walked home with my tai... read more
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This is for Drew Williams' benefit. It's the salty sweat ring on my shirt after Saturday's 15-mile run at The Mothership. What did I always call it, Drew? Yep - the residue of hard work!
1 person liked what Bill shared -
RUN
great To Indian Hill, 2 loops & back 10.13 mi 01:17 07:34 pace
46 degrees on Jan. 10 in Michigan!!! Best winter running weather EVER!!! Only my second run in six days, my first after tweaking my knee Saturday. Knee felt fine and I felt rested. Felt great from ... read more
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A true progression as defined by many others who actually get paid for this stuff. Just a different kind than your definition. Good work.
about 1 month ago • Like
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I can sleep tonight. My intent wasn't to nail a true progression run (each mile slightly faster than the previous, with zero variation). It was to get in some miles, hit some hills and see how I felt. I felt great from the start, felt great as I picked up the pace and just rolled with it. Had this been on the track, had I intended to do a true progression run, the individual mile splits would be unacceptable.
about 1 month ago • Like
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Loading people...
You and you're rules. Who died and made you the expert on all things running? Just wondering.
15 days ago • Like
It only makes sense! Think about it ...
15 days ago • Like