ryanvail.blogspot.com

Ryan Vail

Friday, July 17, 2015. USA Track and Field Championships follow-up. I'll keep everyone posted. Thank you for all the support, and thanks for reading. Follow me here. On Twitter for more updates. Thursday, June 18, 2015. 1 Week to the USA Outdoor Track and Field Champs: Last week's training. Even though I was racing during the Portland Track Festival this past weekend, I was still fortunate enough to watch some incredible performances from the infield on both Saturday and Sunday. What a meet! 3 x 200 @ 29...

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Friday, July 17, 2015. USA Track and Field Championships follow-up. I'll keep everyone posted. Thank you for all the support, and thanks for reading. Follow me here. On Twitter for more updates. Thursday, June 18, 2015. 1 Week to the USA Outdoor Track and Field Champs: Last week's training. Even though I was racing during the Portland Track Festival this past weekend, I was still fortunate enough to watch some incredible performances from the infield on both Saturday and Sunday. What a meet! 3 x 200 @ 29...

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Ryan Vail | ryanvail.blogspot.com Reviews

https://ryanvail.blogspot.com

Friday, July 17, 2015. USA Track and Field Championships follow-up. I'll keep everyone posted. Thank you for all the support, and thanks for reading. Follow me here. On Twitter for more updates. Thursday, June 18, 2015. 1 Week to the USA Outdoor Track and Field Champs: Last week's training. Even though I was racing during the Portland Track Festival this past weekend, I was still fortunate enough to watch some incredible performances from the infield on both Saturday and Sunday. What a meet! 3 x 200 @ 29...

INTERNAL PAGES

ryanvail.blogspot.com

1

Ryan Vail: January 2015

http://www.ryanvail.blogspot.com/2015_01_01_archive.html

Wednesday, January 28, 2015. Less than 2 weeks to the USA XC Championships: Last week's training. Feel free to check out last week's training below. Thanks again for reading, and follow me here on Twitter for more updates. 12 drills and strides. 10 x 500 meters w/100 meter jog (40 seconds) rest, avg. 79.3. 5 drills and strides. 6 x 1 mile w/4 min rest on muddy xc loop (4:42 to 4:26). Off - travel PDX to Albuquerque. 165, moderate from 8-15 (5:40). Tuesday, January 20, 2015. On Twitter for more updates.

2

Ryan Vail: Racing Calendar

http://www.ryanvail.blogspot.com/p/racing-calendar.html

February 7th, 2015: USA Cross Country Championships - Boulder, CO. March 14th, 2015: Gate River USA 15km Championships - Jacksonville, FL. March 28th, 2015: IAAF World Cross Country Championships - Guiyang, China. May 3rd, 2015: Payton Jordan Invite - 10km - Palo Alto, CA. June 13th-14th, 2015: Portland Track Festival - 1500 or mile - Portland, OR. June 26th-28th, 2015: US Outdoor Track and Field Championships - 10km - Eugene, OR. January 10, 2014 at 1:53 PM. Time to start planning your 2014 season!

3

Ryan Vail: Less than 5 weeks to the US Outdoor Track Champs: Last week's training

http://www.ryanvail.blogspot.com/2015/05/less-than-5-weeks-to-us-outdoor-track.html

Tuesday, May 26, 2015. Less than 5 weeks to the US Outdoor Track Champs: Last week's training. Thanks again for reading. Feel free to check out last week's training below, and follow me here. On Twitter for more updates. 10 x 500 meters w/40 seconds rest, avg. = 78.6. 4 mi tempo with 15 second 100 meter surges each 400 meters. Total time = 18:45, 6 x 200 @ 28-29 seconds. 10 drills and strides. September 2, 2015 at 2:58 PM. Plz check out the list of dofollow social bookmarking sites with high PR are.

4

Ryan Vail: USA Track and Field Championships follow-up

http://www.ryanvail.blogspot.com/2015/07/usa-track-and-field-championships.html

Friday, July 17, 2015. USA Track and Field Championships follow-up. I'll keep everyone posted. Thank you for all the support, and thanks for reading. Follow me here. On Twitter for more updates. Mark and Mary Lynne. July 19, 2015 at 12:42 AM. A season of strength awaits. July 23, 2015 at 2:44 AM. Im very sorry to hear about your injury. I wish you a speedy recovery. I quite enjoy your blog and look forward to following your progress toward the trials. Hang in there! July 23, 2015 at 3:19 PM. Thank you fo...

5

Ryan Vail: Less than 6 weeks to the US Outdoor Track Champs

http://www.ryanvail.blogspot.com/2015/05/less-than-6-weeks-to-us-outdoor-track.html

Tuesday, May 19, 2015. Less than 6 weeks to the US Outdoor Track Champs. Tonight I'll be joined by another extremely talented runner for a tough 10 x 500 meter workout at Roosevelt High School in Portland. Check in next week for the details. Thanks again for reading, and follow me here on Twitter for more updates. 4 mile tempo @ 19:02 6 x 200 meters @ 29. 5 drills and strides. 10 mile tempo @ 49:28. 10 drills and strides. September 2, 2015 at 2:58 PM. Http:/ www.hookupromance.com/.

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dedicatedmarkl.blogspot.com

My Obsession With Running: August 2015

http://dedicatedmarkl.blogspot.com/2015_08_01_archive.html

My Obsession With Running. Chasing PR's with the dedication of a monk; and appreciating every moment pursuing a DREAM while trying to stay injury-free, but at the same time, fully realizing the impracticality of it all happening the way I truly want it to. Monday, August 31, 2015. The Past Couple Weeks. August 16th-Sunday: Rest Day for IT band/knee. August 17th-Monday: Another Rest Day for IT band/knee. August 18th-Tuesday: 6 miles. E-(46:24) in the PM. August 19th-Wednesday: Rest Day. E-(56:57) in the PM.

dedicatedmarkl.blogspot.com

My Obsession With Running: December 2014

http://dedicatedmarkl.blogspot.com/2014_12_01_archive.html

My Obsession With Running. Chasing PR's with the dedication of a monk; and appreciating every moment pursuing a DREAM while trying to stay injury-free, but at the same time, fully realizing the impracticality of it all happening the way I truly want it to. Sunday, December 28, 2014. 5th Week Of Base Training Complete :). December 21st-Sunday: An easy 13mi.-(1:38. 54) in the AM, felt really focused and in control on this one, snowing lightly most of the time. 3 sets of 55 sec planks x front, l side, r side.

dedicatedmarkl.blogspot.com

My Obsession With Running: Ahead Of July 2014 + Race Saturday :)

http://dedicatedmarkl.blogspot.com/2015/07/ahead-of-july-2014-race-saturday.html

My Obsession With Running. Chasing PR's with the dedication of a monk; and appreciating every moment pursuing a DREAM while trying to stay injury-free, but at the same time, fully realizing the impracticality of it all happening the way I truly want it to. Sunday, July 12, 2015. Ahead Of July 2014 Race Saturday :). July 5th-Sunday: 23.6 miles-(1:33:05) of biking with Mom, Dad, and Kurt in the AM :). July 6th-Monday: 7 miles. 55:58) in the AM-legs were feeling heavy sore from yesterday's bike.

dedicatedmarkl.blogspot.com

My Obsession With Running: January 2015

http://dedicatedmarkl.blogspot.com/2015_01_01_archive.html

My Obsession With Running. Chasing PR's with the dedication of a monk; and appreciating every moment pursuing a DREAM while trying to stay injury-free, but at the same time, fully realizing the impracticality of it all happening the way I truly want it to. Saturday, January 24, 2015. 1st Week Of 2Q Sessions Per Week For 18 Weeks-Jack Daniels' Running Formula Program. January 18th-Sunday: Off from running. January 20th-Tuesday: An easy 6mi.-(45:38) in the PM a core workout-(. 50 miles for the week :).

dedicatedmarkl.blogspot.com

My Obsession With Running: March 2015

http://dedicatedmarkl.blogspot.com/2015_03_01_archive.html

My Obsession With Running. Chasing PR's with the dedication of a monk; and appreciating every moment pursuing a DREAM while trying to stay injury-free, but at the same time, fully realizing the impracticality of it all happening the way I truly want it to. Sunday, March 29, 2015. Adjustment Week For New Job 8 Weeks Out From Marathon! March 22nd-Sunday: Q1-(2 E 6 M-(6:49/mile-8.8 mph) 1 E 4 M 1 T-(6:27/mile-9.3 mph) 1 E)- 15 miles. March 23rd-Monday: 5 miles. March 28th-Saturday: 8 miles. 1:37:20) combine...

dedicatedmarkl.blogspot.com

My Obsession With Running: Making Gains! :D

http://dedicatedmarkl.blogspot.com/2015/07/making-gains-d.html

My Obsession With Running. Chasing PR's with the dedication of a monk; and appreciating every moment pursuing a DREAM while trying to stay injury-free, but at the same time, fully realizing the impracticality of it all happening the way I truly want it to. Monday, July 6, 2015. June 28th-Sunday: Off from running-12 miles-(32 min) on the indoor spinning bike in the PM :). 1:18:56) in the AM. June 30th-Tuesday: 4 miles. 31:12) in the AM. 146 miles of running for June :). At least 981 miles to go for 2015.

dedicatedmarkl.blogspot.com

My Obsession With Running: April 2015

http://dedicatedmarkl.blogspot.com/2015_04_01_archive.html

My Obsession With Running. Chasing PR's with the dedication of a monk; and appreciating every moment pursuing a DREAM while trying to stay injury-free, but at the same time, fully realizing the impracticality of it all happening the way I truly want it to. Monday, April 20, 2015. Getting Back To Work! 46:33) in the early PM on my own. April 13th-Monday: 16 miles. April 15th-Wednesday: 8 miles. 63:43) in the PM after work.painful experience, my back was so tight. April 17th-Friday: 6 miles. My heart rate ...

dedicatedmarkl.blogspot.com

My Obsession With Running: October 2014

http://dedicatedmarkl.blogspot.com/2014_10_01_archive.html

My Obsession With Running. Chasing PR's with the dedication of a monk; and appreciating every moment pursuing a DREAM while trying to stay injury-free, but at the same time, fully realizing the impracticality of it all happening the way I truly want it to. Sunday, October 26, 2014. October 20th-Monday: An easy 4mi.-(NT). October 25th-Saturday: An easy 4mi.-(32:15) at 10:01am. 21mi of running for the week. Monday, October 20, 2014. 1 Week To Go! October 13th-Monday: Day off :). 36mi of running for the week.

dedicatedmarkl.blogspot.com

My Obsession With Running: Frenzy In The Forest :)

http://dedicatedmarkl.blogspot.com/2015/07/frenzy-in-forest.html

My Obsession With Running. Chasing PR's with the dedication of a monk; and appreciating every moment pursuing a DREAM while trying to stay injury-free, but at the same time, fully realizing the impracticality of it all happening the way I truly want it to. Saturday, July 18, 2015. Frenzy In The Forest :). July 12th-Sunday: Rest Day. July 13th-Monday: 10 miles. 1:18:08) in the AM. July 14th-Tuesday: 7 miles. 56:30 2 BF ST on the grass) with Greg in the AM. July 15th-Wednesday: 6 miles. I'm at a good place...

dedicatedmarkl.blogspot.com

My Obsession With Running: February 2015

http://dedicatedmarkl.blogspot.com/2015_02_01_archive.html

My Obsession With Running. Chasing PR's with the dedication of a monk; and appreciating every moment pursuing a DREAM while trying to stay injury-free, but at the same time, fully realizing the impracticality of it all happening the way I truly want it to. Saturday, February 28, 2015. February 22nd-Sunday: Q1-(steady E run of 100-120 min)- 16 miles. I'm definitely getting stronger with the longer runs :). February 24th-Tuesday: 7 miles. 53:22) in the PM. 75:18) on the treadmill at PF in the PM. I mod...

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Friday, July 17, 2015. USA Track and Field Championships follow-up. I'll keep everyone posted. Thank you for all the support, and thanks for reading. Follow me here. On Twitter for more updates. Thursday, June 18, 2015. 1 Week to the USA Outdoor Track and Field Champs: Last week's training. Even though I was racing during the Portland Track Festival this past weekend, I was still fortunate enough to watch some incredible performances from the infield on both Saturday and Sunday. What a meet! 3 x 200 @ 29...

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