Run to win

2013 Historic Roswell Kiwanis Spring K Classic

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesFritzelac's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
2012201320142015
15% off for Fast Running Blog members at St. George Running Center!

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.

 

Click to donate
to Ukraine's Armed Forces
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.740.007.270.0072.01
Newton Gravity Miles: 23.93Saucony Mirage 2 Miles: 13.20Bike-test Miles: 12.61Adidas Adios 2 Miles: 11.00Nike Turf Shoe Miles: 5.00Nike Luna Racer Miles: 6.27
Night Sleep Time: 31.33Nap Time: 3.00Total Sleep Time: 34.33Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM: Easy run;  AVe -Pace : 10.15  (12:32, 10:12, 9:53,8:39, 9:43,10:25, 10:53, 10:35, 9:11, 9:15, 10:04, 9:20, 9:10, 9:30, 9:17).

Wanted to go for a 3 mile run; however i felt better from mile to mile the weather was just perfect; humidity below 50%, 18C, and a gentle breeze.  

Newton Gravity Miles: 15.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Easy run: average pace: 9:30;  ran trough VH and Midtown to the Westside.  Sun is already high in the morning; however it was cool and chilly; will have to get up earlier when it gets humid and hot;);

 

PM:  Core training 

Saucony Mirage 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Easy run

went to Georgia Tech, Westside and back; beautiful spring day

 And i got in the St. George;)

Bike-test Miles: 10.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.200.000.000.001.20


Saucony Mirage 2 Miles: 1.20
Night Sleep Time: 7.33Nap Time: 1.00Total Sleep Time: 8.33Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.001.000.0013.00

AM: Easy miles with the Adidas Adios 2;  Pace: 9:37; interestingly these shoes are much more precise than my others shoes; you need to run them more carefully; at the other side you faster uphill with these shoes as they respond to the street very well; this is difficult to describe i guess the continental rubber of these shoes are responsible; 

wearing a singlet these days definitely makes the run better 

 

PM: miles on the treadmill ; 1 mile 6% incline;  1 mile 2% decline;  first try to run downhill on the treadmill will see if i am sore tomorrow

Coretraining  

 

 

Saucony Mirage 2 Miles: 2.00Adidas Adios 2 Miles: 11.00
Night Sleep Time: 6.00Nap Time: 1.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.930.000.000.0013.93

AM: Easy recovery run from yesterdays big workout:  Pace 9.20

 PM: 5 miles soccer

Newton Gravity Miles: 8.93Nike Turf Shoe Miles: 5.00
Night Sleep Time: 6.00Nap Time: 1.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Add Comment
Race: 2013 Historic Roswell Kiwanis Spring K Classic (6.21 Miles) 00:47:16, Place overall: 6, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.610.006.270.008.88

Race:

This was a good lesson.  

   Day before the race:  I did an anti-taper day, the day before the race i ran about 9 miles easy and then played soccer the evening before the race; so overall i ran about 5 soccer miles in addition to the easy run.  

   Race day:  I started the race sub 7 mile pace the first 2 miles;too fast! then i broke down and kind of made it to the finish;  in addition my GI system was also irritated;  while crossing the finish line i had the strongest urge of throwing up however fortunately i did not need it to do.  

    I wanted to run this race that way w/o any taper to mimic a marathon like situation of mile 16 or so; this definitely seemed to work; i felt really bad the whole race; and i was barely only able to run marathon pace; but not 10K pace; it felt like treshold pace or V-MAX; the conditions were very humid; too warm all of the sudden as well;

   I think a long run the day before is okay; but an all out soccer game at the evening i cannot recommend.  will take it easy next time in terms of soccer;  nevertheless i still was able to PR from my last 10k in January/2013.

Bike-test Miles: 2.61Nike Luna Racer Miles: 6.27
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.740.007.270.0072.01
Newton Gravity Miles: 23.93Saucony Mirage 2 Miles: 13.20Bike-test Miles: 12.61Adidas Adios 2 Miles: 11.00Nike Turf Shoe Miles: 5.00Nike Luna Racer Miles: 6.27
Night Sleep Time: 31.33Nap Time: 3.00Total Sleep Time: 34.33Weight: 0.00Calories: 0.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: