Liftoff

November 15, 2024

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesDrew's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
201420152016
15% off for Fast Running Blog members at St. George Running Center!

Location:

St. Petersburg,FL,

Member Since:

Dec 30, 2014

Gender:

Male

Goal Type:

Other

Running Accomplishments:

  • 5k - 3/8/14 - Armadillo Run - 15:58
  • 10k - 2/7/15 - BDR, Safety Harbor - 33:17
  • 15k - 2/21/15 - Gasparilla - 51:05
  • 1/2 - 12/14/14 - Holiday Halfathon - 1:13:31
  • Marathon - 10/04/15 - Twin Cities - 2:38:46

Short-Term Running Goals:

2016 Races

Clearwater Halfathon - Jan 11
Donna Hicken Marathon - Feb 14
Gasparilla 15k - Feb 20
Florida Beach Halfathon - Mar 6
??? Chicago Marathon ???

Long-Term Running Goals:

Find balance. Run with my girls. Break 15 in the 5k.

Personal:

Born in 1973 in Southern California.

Ran in high school for Arcadia. They have a famous cross-country team now. In my day, we were famous for dodging our coach during runs.

Over the next 15 years I ran very little, but life was awesome. I lived mostly in Northern California, where I met my wife. We moved back to her native state of Florida in 2005, where I gradually started running more seriously.

 
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Wed, Jun 17, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 4 miles.

PM: 6 miles at lunch with Quint.

Carrying over some thoughts on marathon workouts, here are some things I plan on this summer. Most of them I've done in previous cycles, all of them are stolen from other sources.

Mid-week

  1. 5-6 mile wave tempo, alternating MP and 10k pace every 1/2 mile
  2. 6 x 1 mile at 10k pace, 400 jog recovery
  3. 10-12 mile MP tempo
  4. 6-8 mile HMP tempo
  5. Random intervals to maintain speed (400/800/Ks/etc)
  6. Bridge (hill) repeats

Longish

  1. ~16 miles at MP
  2. 20 miles - First 10 MP+1:00 min/mile, second 10 MP
  3. ~24 mile run ~ 85% MP (Canova ripoff, means of calcuation percent described here: http://www.runningwritings.com/2014/04/championship-racing-with-renato-canova.html)
  4. ~20 mile run ~ 95% MP (Same as above)
  5. 4-3-2-1: Want to incorporate Jason's suggestion on this one.
  6. Standard long run with finishing miles at MP, build longer as summer goes on. Aim for getting to 8 miles or so.

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: