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Location:

Middle Grove,NY,

Member Since:

Nov 01, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Finished two marathons before my 21st birthday this year (5.28.07),
First Marathon - 10/08/06 - Mohawk Hudson River Marathon 4:26:57,
Second Marathon - 5/27/07 - Vermont City Marathon 4:32:xx

Personal Bests:

400 - 1:01 (2004)
800 - 2:16 (2004)
Mile - 5:12 (2004)
2Mile - 11:27 (2004)
5k - 19:44 (2005)
10k 40:46 (11/22/07)
15k - 1:07:40 (11/11/07)
13.11 Half - 1:38:31 (12/9/07)
Marathon 4:26:57 (2006)

Gave up soda starting November 23, 2006. Still going strong.
Eagle Scout with Bronze and Gold Palms (2002)

Biked from Ticonderoga, New York to Old Orchard Beach, Maine in August of 2005 (Total of about 290 miles)

Short-Term Running Goals:

Be able to run more than 3 miles pain free again.
Eliminate processed foods from my diet.
Increased Focus on Core Strength Exercises.
No Eating After 8:00pm!
Get more sleep.
Most importantly, Think POSITIVE!!!

50 MILE and 100 MILE bike rides before the end of the year!

Long-Term Running Goals:

Be able to lace up my shoes and head out the door into my 70s, 80s, and 90s. Would like to do a marathon in as many states and countries as I can.

Break 19 minutes for a 5k
Break 39 minutes for a 10k
Break 60 minutes for a 15k
~~Break 1:40 for a half marathon~~
Break 1:33 for half marathon
Under 3:10:59 in full marathon (*BQ)

QUALIFY FOR AND RUN IN THE BOSTON MARATHON!!!!!

Run a TRAIL Marathon as well as at least one 50 or 100 MILER in my life!

Personal:

"Just Race" - Jonn during Stockade-athon 15k 11.11.2007

"Get out the door and let the run happen." - Sasha

**Trying hard to live up to both of these goals!** Determined to finish more marathons, and hopefully a 50miler one day!

I live in upstate NY. I am the oldest of four kids. I've been running since the spring of 2003 when I decided to shed some extra weight and maybe go out for my high school cross country team. Currently am doing MS in Education. Hope to teach Social Studies one day. I have the most amazing girlfriend ever, and she frequently goes running/jogging/hiking with me. Going to marry her one day :)

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Thu, Dec 06, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
2.25	4.00	2.50	0.00	0.00	8.75

Thanks to everyone for the prayers and support. My mom just left to go to the hospital down in Albany (hour south of my house) to hopefully get the good news to bring my dad home. He had surgery for his heart for a defribrilator because they think he has some kind of irregular heartbeat that's congenital. He had a weak heart valve which they say will need to be repaired in a subsequent surgery sometime in the coming year :-, but the good news is that my dad gets to come home and rest today. Everything went really well and they say that the irregular heartbeat should be fixed. My dad just disclosed the other night before going to the hospital that it wasnt a "sore achilles" that had kept him from running the last year, but the heart. I'm just glad it's better now.

So I also updated my blogging to hopefully be more accurate. Now it includes marathon and vo2 max miles, as opposed to just the easy/fast miles. I think I need a refresher, because I know the terms but just not the exact qualifiers for each kind of entry.

As far as I know:

Marathon = +1:30 per mile or so from your 5k race pace?

Threshold = steady pace you could hold for an hour but not easy (+45 secs on 5k pace?)

V02 Max = ~90 to 95% maximum sustained effort?

8:00 AM - wanted to get in a run before work today (10am to 7pm :( yuck!). And, as I have 5 finals next week, I really need to get cracking the books! It's crazy that I'm graduating a week from Saturday!! Did 6.5 miles

First 4 miles - 30:00 7:30 pace (this is now I think my "easy" pace) as I do a lot of miles per week at this level.

Last 2.5 miles - 17:15 6:54 pace (would these now be "threshhold" miles? or marathon? I know I'm supposedly gunning for ~3 hours in the next marathon, which I think is about this pace, correct? I felt so relaxed running them, but since I have never tried holding that pace for a super long time, I don't know how that would work?)

Total Mileage: 6.5 miles Total Time: 47:15

7:00 PM - Got home from work finally and got to see my dad. He looks good and feels alright. He's going to go sleep for a bit more after not getting much rest, understandably yesterday. Did an easy 2.25 miles and have since adjusted miles for the day based on Michelle's comments. Really had to struggle hard to hold back. It's unbelievable to believe that 8:00minute pace feels unbearably slow! I need to get more consistent in training and schedule it out so I know what I am going to be running each day and at what speed. I want to set a record or something for the biggest PR possible for the marathon!

Total Evening Mileage: 2.25 Total Time: 18:00 Pace: 8:00 / mile

Comments

From MichelleL on Thu, Dec 06, 2007 at 14:23:29

Benn-here is Katie's respond to the GPS question:

My knowledge of various GPS's is limited. Ian, owner of the store that I work for, has more experience than I and can answer questions more thoroughly. If Benn is reading this or if you want to give him the info, he could contact Ian at customerservice@fingerlakesrunningcompany.com and they can also be purchased from the store online at fingerlakesrunningcompany.com. Many around here use them but I do not.

Ok, now here is MichelleL's response to your question on the paces:

You should go off your 10K time, since your 10K was the most recent race.

VO2 Max is approximately what you could do a 2 mile race all out. It is faster than 5K pace. So intervals would generally fit under this category, unless they are 2 mile intervals. Since your 10K was just over 6:30 pace, your V02 would likely be around 6 flat.

Threshold is not really a technical term unless they are referring to lactate threshold. Lactate threshold is slightly slower than 10K pace, about 1/2 marathon pace, so about 6:45 or so for you. I use the threshold category for tempo runs that are faster than marathon pace.

If you use the race calculator and input your 10K time, you'll see that your marathon pace is about 7:10. Easy pace should be no faster than 1 min + 7:10, or 8:10. I haven't done these calcs for you before, but I am not surprised that you tend to run too fast on easy days. 8:10-8:40 should be your easy day pace. I would say that you should try to get your running a little more organized and do easy days and hard days. The easy days should be easy, and the hard days, well, they should be hard (but I would focus on tempo runs for now).

You are improving so much and I think that your improvement curve can keep going! Good luck with finals, Benn!

From MichelleL on Thu, Dec 06, 2007 at 20:38:32

You do have the treadmill on an incline, right? I think a 1-2% incline is what people say makes your pace comparable to flat. The flat treadmill 8 minute mile will feel slower than running outside because its easier.

From Michelle on Thu, Dec 06, 2007 at 23:41:42

Glad that your dad is doing well. Way to get those miles in on such a crazy day!

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