Run to win

Run the River 5K, Roswell, Georgia

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Location:

London,UK

Member Since:

Feb 10, 2013

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

MARATHON

St. George Marathon

  • 2013 - 3:48:49

Maine Coast Marathon

  • 2014 - 3:38:10

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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Newton Momentum Lifetime Miles: 191.52
Brooks Cascadia Lifetime Miles: 314.02
Nike Turf Shoe Lifetime Miles: 106.51
Nike Luna Racer Lifetime Miles: 37.67
Bike Lifetime Miles: 528.34
Newton Distance Lifetime Miles: 10.65
Brooks Cascadia 7 Lifetime Miles: 150.57
Swim Lifetime Miles: 8.10
Montrail Bajada Lifetime Miles: 78.97
Saucony Mirage Drei Lifetime Miles: 235.16
Altra Olympus Lifetime Miles: 112.72
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.703.003.110.0056.81
Newton Gravity Miles: 37.50Nike Turf Shoe Miles: 5.00Bike-test Miles: 11.00Nike Luna Racer Miles: 3.00
Night Sleep Time: 39.50Nap Time: 5.83Total Sleep Time: 45.33Weight: 0.00Calories: 0.00
Sun, Apr 14, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

AM: Easy run at Cochran Shoals (2 gravel rounds)

 

PM: Soccer  

Glut-training 

Newton Gravity Miles: 8.00Nike Turf Shoe Miles: 5.00
Night Sleep Time: 5.00Nap Time: 2.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Comments(3)
Mon, Apr 15, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Recovery run after a tough Sunday; took it easy

 

 

Cheers to all the Boston runners 

Newton Gravity Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
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Tue, Apr 16, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: Easy run; after a tough weekend (including soccer) with some slight aches in the right knee. Looking forward to the rest day.

 

 

 

PM: Glut training

Bike-test Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.83Total Sleep Time: 8.83Weight: 0.00Calories: 0.00
Add Comment
Wed, Apr 17, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Night Sleep Time: 7.50Nap Time: 1.00Total Sleep Time: 8.50Weight: 0.00Calories: 0.00
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Thu, Apr 18, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

AM

Easy run (tried new loop up the hill on 10th street)

and 2 miles of MP 

 

 

PM: Phidipiddies group run; 1 mile MP 2 miles easy pace 

Bike-test Miles: 3.00Newton Gravity Miles: 8.00
Night Sleep Time: 6.00Nap Time: 1.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Add Comment
Fri, Apr 19, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM:  Easy run before the 5K tomorrow.

 

Newton Gravity Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Sat, Apr 20, 2013
Race: Run the River 5K, Roswell, Georgia (3.107 Miles) 00:20:54, Place overall: 30, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.003.110.0010.61

5K Run the River, Roswell, GA 

Breakfast: Oatmeal and Half of a Banana (no GU) 

Warm up ~ 3 miles easy run.

Race:

I was honored to run this 5K with Clarence Hartley who is a Boston legend. C.H. was the oldest marathoner to finish the 2011 Boston marathon with the age of 81. Kudos

Race strategy: Did not look at my watch and just listened to my body.  Ran the whole race with a 2:2 breathing pattern.  I did scream because I was out of air once in a while. Hold back but still ran hard the first 2 miles; after 2 miles I let it go; for the last 1/2 mile, I heard a guy coming in the back this pushed me and i was able to overtake the runner in front of me 20m in front of the finish.   Nobody did pass me in the second half of the race.  I am happy with this.

I guess my weekly mileage-increase (55miles per week currently) gets me faster without doing speed work; exactly what Sascha says.  I am happy with this as i did not expect it; i was running a 22:42 in a 5K two weeks ago.

 

Newton Gravity Miles: 7.50Nike Luna Racer Miles: 3.00
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
Comments(9)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.703.003.110.0056.81
Newton Gravity Miles: 37.50Nike Turf Shoe Miles: 5.00Bike-test Miles: 11.00Nike Luna Racer Miles: 3.00
Night Sleep Time: 39.50Nap Time: 5.83Total Sleep Time: 45.33Weight: 0.00Calories: 0.00
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