| Location: Culver City,CA,USA Member Since: Nov 24, 2010 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 5K PR: 19:48 (Santa Anita, 2010)
Camp Pendleton Mud Run PR: 53:25 (8th place age group, 54th overall, 2007)
SoCal Xterra Turkey Trot Trail Run: 55:49 (4th age group, 15th overall; 2009)
Half marathon PR: 1:30:28 (3rd place age group finish, 21st overall; Santa Barbara, 2010)
Marathon: 3:39:16 (San Diego, 2009)
2009: 1,043.19 miles, 7:47/mile average
High month: 149.05
High week: 51.88
30 weeks over 20 miles, 19 weeks over 25 miles, 5 months over 100 miles
167 runs in 163 days, 6.24 miles/run
2010: 1,043.44 miles, 7:20/mile average
High month: 132.04
High week: 42.84
180 runs in 176 days, 5.79 miles/run
26 weeks over 20 miles, 11 weeks over 25 miles, 3 months over 100 miles 2011: 1,343.25 miles, 7:20/mile average High month: 181.28 High week: 50.76 224 runs in 218 days, 5.99 miles/run 34 weeks over 20 miles, 28 weeks over 25 miles, 9 months over 100 miles Short-Term Running Goals:
- Qualify for Boston
Complete 1,200 mile calendar year Run sub-40 minute 10K - Run sub-19 minute 5K
Long-Term Running Goals: Have fun! Personal: Married, living in LA - great running weather most of the time, lots of racing options. Tried to BQ in October, 2011 but failed miserably (DNF) in the 80 degree heat and with a head cold..I'll give it another shot at some point, but not for a while. In May my baby son will be old enough to join me for a run with his jogging stroller, can't wait! |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 86.73 | 16.75 | 17.89 | 0.00 | 121.37 |
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| Red NB 1064 Miles: 38.49 | Blue NB 1064 Miles: 43.09 | White NB 1080 Miles: 39.79 |
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| Night Sleep Time: 198.50 | Nap Time: 0.00 | Total Sleep Time: 198.50 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.44 | 0.00 | 0.00 | 0.00 | 3.44 |
| Went for an easy morning run after not being stomach-ready to do some miles last night. I felt very sluggish at first, but really loosened up after a mile or so and wound up at 7:19/mile. The pace could've been anything and it wouldn't matter, but I'm always glad to feel better at the end of a run than at the beginning. I might tack on some more miles tonight. | |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.02 | 0.00 | 0.00 | 0.00 | 5.02 |
| Nice, simple morning run..felt faster than I usually do at this hour, wound up at a 7:21/mile pace. Thought about tacking on a few more miles after work but it didn't work out..a friend is coming into town for the weekend, good timing as it's my final pre-18 week program weekend. We're getting close! | |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.66 | 0.00 | 0.00 | 0.00 | 2.66 |
| I set out for 5 or 6 miles but wound up cutting today's run short..no real good reason other than I just didn't feel like being out there for too long. Stomach and legs felt good, my pace was fine (7:13/mil), but with my friend in town there's just other stuff to do. Hoping to do a few miles tomorrow morning but we'll see...a little rest before the insanity of the 18 week advanced program is probably a good thing anyway. | |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.07 | 0.00 | 0.00 | 0.00 | 3.07 |
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Day 1 of the official 18 week training program - it's for real now! Objective: 3 easy miles Started it off easy, doing the run at a 7:09/mile pace..probably faster than I should have gone, but the effort level was nice and low. Heart rate average was 157, high of 166 so I wasn't using too much energy.
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| White NB 1080 Miles: 3.07 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 5.02 | 0.00 | 5.02 |
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Objective: 5 faster miles Holy speed work! Day #2 of training called for 5 "faster" miles, which I set at 6:30-6:45/mile. I had no idea I was going to finish at 6:26/mile, with each mile between 6:24 and 6:32! This is my fastest 5 mile run ever, and confirms my belief that some rest last week would be a benefit. Two days down, 124 to go :) 5 mile loop
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.07 | 0.00 | 0.00 | 0.00 | 3.07 |
| Objective: 3 easy miles I took this run much easier than Monday's, keeping my heart rate very low and the average pace at 7:35/mile. My legs needed the break after yesterday's record-breaking speed run, and I kind of enjoyed keeping the heart rate in the 150's instead of thinking about the pace of the run. |
| White NB 1080 Miles: 3.07 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.44 | 0.00 | 0.00 | 0.00 | 3.44 |
| Objective: 3 hill repeats, with weight vest I did today's hill run in the morning due to a baby class tonight (and for the next five Thursdays after, good times), which always slows me down. So I didn't care about the speed much..usually I'll turn off the auto-lap on my Garmin and track my "up" and "down" times, but I didn't worry about that today. The overall pace was 8:13/mile, but that's just for posterity. Normally tomorrow would be a rest day, but I'll be out of town from Saturday morning-Sunday night so I've got to move the schedule up by a day. | |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.02 | 0.00 | 0.00 | 5.02 |
| Objective: 5 marathon pace miles, I'm defining as 7:00/mile Felt great during tonight's run, and finished at a 6:54/mile pace. I got a bit fast during the third mile (6:44) but took it easier at the end to be closer to the goal pace. My average heart rate was 163 bpm, so despite the pace I really wasn't using too much energy. Week 1 is almost complete! |
| White NB 1080 Miles: 5.02 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.56 | 0.00 | 0.00 | 0.00 | 10.56 |
| Objective: 10 easy miles (7:45-8:00 pace) Wow, today's run was much harder than I thought it would be. I finished at 7:44/mile, right on target, but it was a lot more work than all recent runs. My average heart rate was 166 bpm, and was all the way up to 171 in the 2nd mile - that kind of exertion is usually reserved for sub-7 minute miles. I'm not really sure what the difference was, I guess just a combination of the 6th straight day running, going out early before food/water, and doing 5 faster miles just last night. No bother though, I pushed through and kept a steady pace, which is all that matters for today. 17 weeks to go! |
| Blue NB 1064 Miles: 10.56 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.07 | 0.00 | 0.00 | 0.00 | 3.07 |
| Objective: 3 easy miles Perfect day for this objective, as I was exhausted from the weekend in San Diego. I kept the run very slow and effortless, winding up around 7:50/mile. Gotta get back to normal with my sleep tonight for speed work tomorrow. | |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 5.02 | 0.00 | 5.02 |
| Objective: 5 faster miles (6:30-6:45) Very interesting fast day today. I knew I wouldn't be as fast as last week's 6:26/mile pace, and didn't have a problem with that..my shins were tight throughout the whole run. I actually thought I'd start off closer to 7, and have to work my way down. Turns out each mile was between 6:30 and 6:42, for a 6:37/mile pace..but the interesting part was my heart rate. Compared to last week's 172 bpm average/181 high, I was barely moving (161 average, 174 high today) but I was only slightly slower. I didn't feel like I was breathing as hard, which makes sense, but I also didn't think I was going nearly as fast. I kept getting fast miles and being surprised at the times..then thinking that I would slow down, but instead maintaining the pace. It was all very encouraging and confusing at the same time..but also satisfying to have run so well despite not feeling like I was going 100%. 5 mile loop |
| White NB 1080 Miles: 5.02 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.07 | 0.00 | 0.00 | 0.00 | 3.07 |
| Objective: 3 easy miles Simple easy run this evening, after a morning gym workout. Average heart rate was only 150 bpm, and I averaged 7:24/mile. These easy days sure are nice :) | |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.25 | 0.00 | 0.00 | 4.25 |
| Objective: 30 minute tempo run This was probably the most "by the book" tempo run I've done. Did the first mile in 7:34, accelerated to sub 7 for the next 2.25, and finished at 7:15 in the last mile. I wanted to do the middle 2.25 in the same total time as the first and last miles, and I was within a few seconds of that goal. | |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.02 | 2.00 | 0.00 | 0.00 | 5.02 |
| Objective: 5 mile run Today's run was supposed to be at whatever pace I felt comfortable at, without pushing too hard. That ended up at 7:07/mile, with a couple of faster (6:54, 7:01) miles for #2 and #3. I tried to slow down after that, to not use up as much energy, and was able to do so, but the overall pace was still pretty quick. | |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.14 | 0.00 | 0.00 | 0.00 | 11.14 |
| Objective: 11 mile long run The long runs are always supposed to be slower than usual, and I never go as slow as recommended. Instead, I base the pace on my first mile..if it seems nice and easy, I basically settle into that pace for the duration. Today was great to see consistent splits during my overall 7:24/mile run: 1: 7:24, 2: 7:11, 3: 7:28, 4: 7:30, 5: 7:23, 6: 7:26, 7: 7:33, 8: 7:24, 9: 7:26, 10: 7:24, 11: 7:18 I love that! Being able to keep a smooth, steady pace is very gratifying. 2 weeks down, 16 to go! |
| White NB 1080 Miles: 11.14 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.07 | 0.00 | 0.00 | 0.00 | 3.07 |
| Objective: 3 easy miles This run was meant for yesterday, but we were in Palm Desert for a long weekend getaway and I didn't bother getting on a treadmill (104 degree temps outside). So instead, I took two days off (Sunday replaced last Friday, Monday will replace this Friday) and am altering the schedule a bit but not skipping any days. Today was very easy, wound up with a 7:16/mile pace while keeping my average heart rate to 151 bpm. | |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.36 | 0.00 | 0.00 | 0.00 | 6.36 |
| Objective: 6 easy miles Continuing the stepback week, an easier run replaces the usual fast run for the second workout of the week. I did this run in the morning after laying awake in bed for much longer than I wanted to last night, but it worked out just fine. My pace wound up at 7:27/mile, and my average heart rate was 155 bpm (max 169). My splits were normal, slower first mile before speeding up a bit over the rest of the run. around college | |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.07 | 0.00 | 0.00 | 0.00 | 3.07 |
| Objective: 3 easy miles Typical easy run this morning, clocking in at 7:24/mile and keeping my heart rate to 153 bpm on average. Nice progression during the run (7:34, 7:24, 7:13 splits), nothing out of the ordinary. | |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.45 | 0.00 | 1.65 | 0.00 | 5.10 |
| Objective: 4x800 intervals, 5:33/mile pace Didn't hit my time goal today, which I figured would be the case once I started warming up..something just didn't feel quite right. When I got home I realized it was my stomach acting up, so I'll expect a better result next time. The fast interval goals were 3:00 for each .54 mile split, and I clocked in at 3:03, 3:08, 3:16, 3:20..not too bad, but not what I was shooting for. |
| White NB 1080 Miles: 5.10 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| Objective: 6 miles at marathon pace (7:00) Today felt like a struggle, but I kept every mile between 6:44 (6th mile) and 6:56 (1st mile), with an average of 6:50/mile. My heart rate was higher than usual, with the effort and temperatures both elevated, but I hit my time goals and feel good now, after cooling off. | |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.14 | 0.00 | 0.00 | 0.00 | 8.14 |
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Objective: 8 mile long run Very tough run today, from the first step to the last. I went to bed late, didn't eat particularly smart, it was warm outside, etc...I'm just proud that I stuck it out and finished the prescribed run. Wound up at 7:43/mile overall, which is just fine, but I've felt pretty lousy for the rest of the day. The nice thing about having experience with these things is that I'm not worried at all..I knew it would be a hard run, and afterwards (during, really) I knew I'd be basically ruined for several hours. I know it's not a big deal, and that for tomorrow's run I'll be back to normal. 3 weeks down, 15 to go! Pico and back
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.07 | 0.00 | 0.00 | 0.00 | 3.07 |
| Objective: 3 easy miles Week #4 starts off like all the others, with an easy recovery run. I chose to do this one in the evening, to give my body a bit more time to regroup after yesterday's bad run, and it worked out just fine. I paced a steady 7:17/mile, and kept my heart rate in the mid-150's. Legs felt kind of rubbery at the end of the run, which I am attributing to hunger and a 7th consecutive day of running...I'm not expecting any issues tomorrow. |
| White NB 1080 Miles: 3.07 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.20 | 0.00 | 6.20 |
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Objective: 6 faster miles (6:30-6:45) New record! I blew away my expectations in today's run, completing 10K in only 39:42, my first time ever under (or really close to) 40 minutes. The splits were incredibly consistent too, I hit 3.1 miles at 19:51 and did the last 3.1 in the same 19:51. I wasn't really sure I'd have a shot to get under 40 minutes until I was very close to finishing, and it sure felt good to see that final time. The individual miles were 6:31, 6:24, 6:17, 6:23, 6:26, 6:26, and a final kick at 6:05/mile pace. Feeling great!
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.19 | 0.00 | 0.00 | 0.00 | 3.19 |
| Objective: 3 easy miles After yesterday's insane speed session, an easy run was much anticipated. I couldn't fall asleep last night for the life of me, but somehow I was never tired during the day and felt just fine running after work. I kept the heart rate pretty low (average 152 bpm), and averaged 7:22/mile for the run. My heart rate briefly climbed to 162 bpm at one point in the third mile when I sped up a little without thinking, but I calmed it back down pretty quickly. | |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.82 | 1.48 | 0.00 | 0.00 | 4.30 |
| Objective: 4x hill repeats (with weight vest) I added a weight to my vest this morning, to make it 9.5 pounds total, and the run went great. The four uphills (.37 miles each) were 3:10, 3:09, 3:06, 3:05 - the actual times aren't as important as the point that I was steady for each one. Overall my pace was 8:04/mile, which means pretty much nothing..I felt strong at the end of the run and kept making it up those hills. June finished up at 121 miles, a nice intro to the rest of my marathon training. Thus ends 10 consecutive days of running, I'm going to really enjoy my day off tomorrow! |
| White NB 1080 Miles: 4.30 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 86.73 | 16.75 | 17.89 | 0.00 | 121.37 |
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| Red NB 1064 Miles: 38.49 | Blue NB 1064 Miles: 43.09 | White NB 1080 Miles: 39.79 |
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| Night Sleep Time: 198.50 | Nap Time: 0.00 | Total Sleep Time: 198.50 | Weight: 0.00 | Calories: 0.00 | |
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