| Location: Nancy,KY,USA Member Since: Jan 01, 2011 Gender: Male Goal Type: Other Running Accomplishments: 2017 IMM: 4:05:43
2017 Covenant Health Marathon 3:33:12
2016 Hatfield and McCoy Marathon: 4:01:12
2016 Indy Monumental Marathon 3:39:55
2015 Indy Monumental Marathon 3:13:33
2015 Chicago Marathon 3:48:36
2015 Boston Marathon 3:23:40
2014 Carmel Marathon 3:08:41
2014 Yuenling Shamrock Marathon 3:07:53
2013 Marquette Marathon: 3:11:53
2013 Rock N Sole Half Marathon: 1:26:52
2013 500 Festival Half Marathon 1:28:36
2012 Carmel Marathon 3:16:45
2011 Carmel Marathon 3:24:55
2011 500 Festival Half Marathon 1:30:20
2011 Presque Isle Marathon 3:30
2011 Prairie Fire Marathon 3:41:16
2010 Morse MiniMarathon 1:32:36
2006 Derby Festival Marathon 3:56:35 Short-Term Running Goals: Boston Qualifier (again)
Sub 3 hour Marathon
Boston Qualifier
Long-Term Running Goals: Staying Healthy and injury free Personal: Married to Heidi with two lovely children; Oliver 13 and Amelia 11. I have been running for about 18 years now. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 58.25 | 8.00 | 0.00 | 0.00 | 66.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 4.00 | 0.00 | 0.00 | 14.00 |
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speed work today. planned to run on track at Trinity High School. However, after running to it, I remembered that football has now taken over that area. 16x400 at RP-25 seconds a mile. I decided to do my speed work on their horseshoe drive. 400 from north drive to south drive then recovery on the way back. switched for the second half to balance the effects of the wind.
3 miles warm up on the way over to the school. 27:24
8x400 1:35, 1:32, 1:31, 1:31, 1:34, 1:32, 1:33, 1:29
8x400: 1:31, 1:30, 1:35, 1:32, 1:36, 1:34, 1:34, 1:29
3 miles home 29:25
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 1.00 | 0.00 | 0.00 | 11.75 |
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am run on tm following new program listed in triathlete may 2013. Today RP + 75 to 90 seconds. Cadence work. Try to achieve 180+ strikes per min. RP + 90 would be 8 mpm or slower. To achieve the strikes needed at a 1% incline, I ended up at 7:13 mpm. I concentrated on form and strikes today.
3 mile warm up at 6.7 mph
5 miles Cadence work. 37:02
pm run outside. 8:30, 8:56, 6:26, 7:53 (0.75 mile)
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
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am run with ryan.
8:11, 8:53, 9:16, 9:46, 6:33 (for 0.75 mile) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
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60-75' aerobic base. Rolling to hilly terrain. Pace progression Build every 1/3 as RP +75", +55, +35. Focus on form as heart rate rises.
That is the program. Well, I live in Indiana. There is rolling terrain, but I would have to drive a bit to get there. So I used my new trusty used treadmill. I am learning to love this thing.
1.25 mile warm up. 3 @ 7:47; 3 @7:24, 3 @ 7:03 varying every other quarter mile from 0.5% to 6.5%. By the end, not as much of an incline. I was feeling winded. .5 mile cool down. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| am run on tm. 6 easy active recovery miles at 9:07 pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 3.00 | 0.00 | 0.00 | 11.25 |
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The Program: 10K pace work 10X1000 with 2' recovery at RP. Try to pace evenly lap to lap and interval to interval.
What I actually did: 4:20 am start with ryan. ran five miles with ryan outside before he headed off to work. 9:17, 9:05, 8:45, 9:01, 9:37.
Then 3x1200 with a 400 recovery 5:06, 5:01, 5:13. Half mile cool down. I had to go home so my wife could make it to work by 6am.
Then 3 miles on tm with a 5:00 1200m buried in the middle of it. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
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4:30 am run with ryan before he goes to work. I have team pictures and soccer this morning followed by more packing and a little furniture shopping.
easy 7.75 miles in 1:16:-- active recovery with long run scheduled for tomorrow. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 58.25 | 8.00 | 0.00 | 0.00 | 66.25 |
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