| Location: London,UK Member Since: Feb 10, 2013 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: MARATHON
St. George Marathon
Maine Coast Marathon
No Highschool/College running Short-Term Running Goals:
Race Schedule - tentative
Santa Claus Run Battersea Park, December 5, 2015
Edingburgh Marathon May 29, 2016 Long-Term Running Goals: Learn something new every day.
5K: 19:30
halfmarathon: 1:30:00
marathon: 3:10:00
Personal: I live in London. I grew up skiing and played soccer my whole life. Started running in 2012.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 163.74 | 34.00 | 28.00 | 0.00 | 225.74 |
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| Adidas Adios 2 Miles: 46.70 | Bike Miles: 12.00 | Saucony Ride 6 Miles: 49.67 | Saucony Mirage 3 Miles: 20.00 | Adidas Boston 4 Miles: 70.70 | Brooks Cascadia 7 Miles: 8.00 | Montrail Bajada Miles: 6.67 | Saucony Mirage III Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Race: |
Chattahochee Road Runner (6.21 Miles) 00:43:31 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 6.00 | 0.00 | 17.00 |
| 10K race with a 9 miles warmup; marathon specific ("let go 3 practice").
Easy warm up 9 miles miles: 6 miles early rising (5:30) ; then 3 miles race warm up (strides, ....); then treshold run for 6 miles as part of the chattahoche road runner race:
Legs heldup; i was able to endure on mile 6 of the 10k race (which was actually mile 15 over all); big confidence builder for me; SGM in the fall did not wear me out too much; i was able to dig deep. I have increased endurance and speed for the last year. Happy with the results of the treshold run. The last part was a very steep downhill part; also during this part i did not loose composure; some runners got injured during the finish downhillpart (hamstring); the 10k is definielty a fast 10K which puts things in perspective; i was able to run this part full out; next race will be a half marathon in April as a prep for the marathon in May. I am thrilled and humbled at the same time.
cooldown with the bike
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| Adidas Adios 2 Miles: 9.00 | Bike Miles: 6.00 | Saucony Ride 6 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Saucony Mirage 3 Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy run
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| Saucony Ride 6 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| PM:
Warmup 3mile 200m track loop
Intervals: 6x800 on the treadmill 6:35 incline at .5%
Cooldown 1.5 miles
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| Adidas Adios 2 Miles: 9.00 | Bike Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 8.00 | 0.00 | 0.00 | 14.00 |
| PM: 3.5 MILES WARMUP
8 miles MP run
3.5 cooldown
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| Adidas Boston 4 Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM:
Easy on grass at Emory soccer field
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| Saucony Ride 6 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Hit the trails at Sope Creek; good hill training, otherwise easy
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| Brooks Cascadia 7 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 1.00 | 0.00 | 5.00 |
| warmup
1600 m at 5K pace
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| Adidas Adios 2 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy miles: Bike to Emory, Soccer green, Treadmill, bike back
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| Saucony Ride 6 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 9.00 | 0.00 | 0.00 | 16.00 |
| AM: MP run with warm up and cool down
perfect day for a run
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: Easy run on Sope Creek trail
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| Saucony Ride 6 Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Am easy |
| Saucony Mirage 3 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Pm easy
From now on only marathon specific training: long warm-ups, long cool-downs, long runs, trail runs, long slow paced treshold runs (marathon pace runs), intervals in sub halfmarathon pace (1 to 3 miles), easy runs, recovery runs, biking, naps, sleep, and lots of rest.
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| Saucony Mirage 3 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| PM: Easy miles at EMory
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| Saucony Ride 6 Miles: 8.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| AM:
Warmup 3.5 miles
6x1 Mile repeats on the treadmill at 7:30
Cooldown: 1 mile
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| Adidas Boston 4 Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 8.00 | 0.00 | 0.00 | 11.50 |
| AM:
Warmup
8 miles MP run
stretching and a bath in the Chattahoochee river (just legs); that was cold i need to get used to this again; i was yelling for the first 3 min to be able to stay in the water
PM: recovery run
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| Saucony Ride 6 Miles: 1.50 | Adidas Boston 4 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.67 | 0.00 | 0.00 | 0.00 | 6.67 |
| AM: Easy miles at C-shoals; bath in the river so much easier this time;), just neet to get used to hot/cold again.
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| Saucony Ride 6 Miles: 6.67 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM: 4.5
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| Adidas Boston 4 Miles: 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM: Easy run; ran Atlanta Halfmarathon as long run;
2 miles warmup
HM: good run glad it did not rain; Temps were perfect; maybe a little bit on the cold side (windy and no sun out) but that was not a problem at all.
2 miles cooldown
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| Bike Miles: 3.00 | Adidas Boston 4 Miles: 17.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.67 | 0.00 | 0.00 | 0.00 | 6.67 |
| C-shoals 2 loops easy
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| Montrail Bajada Miles: 6.67 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| PM:
Warmup
4 x 1.5 miles sub-MP
cooldown
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| Adidas Adios 2 Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 9.00 | 0.00 | 0.00 | 15.20 |
| PM: warmup; 9 miles MP run; 1 mile cool-down
PM: 2 mile shake out run
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| Adidas Boston 4 Miles: 15.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM: Shakeout at the treadmill
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| Saucony Mirage III Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM: shake-out
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| Saucony Ride 6 Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 6.00 | 0.00 | 11.70 |
| PM: warmup 3x2 mile repeats in submarathon pace cooldown
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| Adidas Adios 2 Miles: 11.70 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 163.74 | 34.00 | 28.00 | 0.00 | 225.74 |
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| Adidas Adios 2 Miles: 46.70 | Bike Miles: 12.00 | Saucony Ride 6 Miles: 49.67 | Saucony Mirage 3 Miles: 20.00 | Adidas Boston 4 Miles: 70.70 | Brooks Cascadia 7 Miles: 8.00 | Montrail Bajada Miles: 6.67 | Saucony Mirage III Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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