| 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 | | 64.59 | 51.05 | 5.62 | 1.81 | 123.07 |
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| Red NB 1064 Miles: 53.88 | Blue NB 1064 Miles: 61.10 |
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| Night Sleep Time: 165.50 | Nap Time: 0.00 | Total Sleep Time: 165.50 | Weight: 150.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.02 | 3.00 | 0.00 | 5.02 |
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6:54 pace for five miles, final mile time of 6:40
5 mile loop |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 150.00 | 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 |
| Easy morning run, 7:25 pace - cold outside, about 50 degrees |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.14 | 0.00 | 0.00 | 8.14 |
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Coooold..low 40's at start of run, bundled up in hooded sweatshirt and headband for ears. Finished in 59:55, 7:21 pace - final mile of 6:53, never felt fast but the pace turned out good enough. I consider this marathon pace because I had to work hard for it - same pace could be considered "easy miles" on a different day.
pico and back | |
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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 | 0.27 | 5.29 |
| Added a fast loop around a park about halfway through (.27 miles in :92), felt very easy the rest of the way...great time for little effort (7:03 pace) | |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.07 | 0.00 | 0.00 | 3.07 |
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Stiff morning run - gonna log some more miles tonight to finish November strong!
7:14 pace Edit - wimped out of more miles, still a good month with 85 miles.
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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 | 7.14 | 1.00 | 0.00 | 8.14 |
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Starting December strong! Great pace, 57:40 overall (7:05)..felt strong from the beginning, finished with a 6:39 final mile. Pico and back
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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 |
| Easy (cold) morning run, had to make sure to not speed up..finished with a 7:26 pace. Trying for easy runs is tough - not because I'm too fast, as others are much faster - it's just hard to intentionally run slower than normal. | |
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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 | | 8.64 | 1.00 | 0.00 | 0.00 | 9.64 |
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1:11:15 total time, 7:23 pace
Kept a nice, steady 7:26 pace throughout until finishing with a 6:57, felt great during the whole run. Added an extra 1.5 miles to the end of the normal course due to feeling so good.
Pico and back | |
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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 | | 3.00 | 7.04 | 0.00 | 0.00 | 10.04 |
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Took a few days off - one more than I really wanted to, so I made up for it with a double run. Went in the morning, at a 7:14 pace - first and last a bit faster, middle three slower, and did the same route at night at a 7:10 pace, steady throughout. Total time of 1:12:24, felt free and easy during the night run, ready for another one in the morning!
5 mile loop
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| Red NB 1064 Miles: 5.02 | Blue NB 1064 Miles: 5.02 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.02 | 0.54 | 0.00 | 0.00 | 5.56 |
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A little stiff after yesterday's two-a-day, but needed to get some more miles in..felt suprisingly limber for the most part, added a faster half mile in the middle of the fun. Wasn't really going for speed, but finished with a 7:20 pace.
5 mile loop | |
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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 | | 3.72 | 2.99 | 1.62 | 1.00 | 9.33 |
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7:18 pace over 4.26 during a morning run - threw in two .27 mile repeats in middle, 1:42 and 1:44 each Did another run at night - I know you're supposed to spread out the speedwork but I added two .54 mile repeats, each with a .27 jog between, in the middle. Whole run totaled 5.07 miles at a 6:56 pace, but that's aided by the repeats of 3:25 and 3:24, and a final mile of 6:37. Two runs away from hitting 1,000 miles on the year, gonna get it done in the next couple of days before heading out of town. Total on the day - 9.33 miles, 1:06:19 overall for a 7:06 pace
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| Red NB 1064 Miles: 5.07 | Blue NB 1064 Miles: 4.26 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Easy, flat morning run - great temps, slept well. Didn't feel too many effects from yesterday's double dip, kept it nice and steady with a 7:30 pace; 26:18 overall time. | |
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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 | 6.00 | 0.00 | 0.00 | 6.00 |
| Got over 1,000 miles for the year - one day later than 2009, but over 8 hours faster. Woo hoo! | |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.09 | 0.00 | 0.00 | 4.09 |
| 7:09 pace - on vacation visiting my upstate NY family, braved the low 30's weather to get outside. It really wasn't too bad, as the wind was calm..could've gone farther but wasn't familiar with the area. | |
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| Night Sleep Time: 11.00 | Nap Time: 0.00 | Total Sleep Time: 11.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.36 | 1.00 | 0.00 | 0.00 | 6.36 |
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After a few days in the cold weather, back to sunny LA! Right? What, it's been pouring rain for the last week? Hmm. It finally slowed to a drizzle a little after I got home from work so I hit the road...it got nice and heavy for a couple of miles but pretty much stopped during the second half of the run. With temps in the mid to high 50's it wasn't uncomfortable so I took advantage of getting a workout in while everyone else was inside. Didn't go particularly fast, with a 7:41 pace but it was good to get the miles in. Next three days are vital to meet my yearly goal... Around college
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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 | | 4.36 | 2.00 | 0.00 | 0.54 | 6.90 |
| 7:13 overall pace - felt much better than yesterday, when my lower legs were tight and my stomach didn't feel too good. Both were fixed today, so I added a .54 mile stretch of speedwork (3:24) in the middle of the run. Finished strong with a 6:48 final mile. Around college | |
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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 | | 2.78 | 0.00 | 0.00 | 0.00 | 2.78 |
| Annual Christmas Eve run around the neighborhood with my wife..she's a runner too, but we're in different categories. Paced around 11 minutes/mile, which is my first run slower than 8 minutes/mile since last Christmas Eve. Not every run is about speed :) | |
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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 | | 4.03 | 0.00 | 0.00 | 0.00 | 4.03 |
| Slogged through a Christmas morning run, just had no energy at all. Probably a combination of last night's wine and running for the fourth straight day, whatever it was made it a very difficult outing. Somehow stayed at a consistent 7:30/mile pace, but I was mostly just happy when it was over. | |
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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 | | 4.02 | 1.00 | 0.00 | 0.00 | 5.02 |
| Today felt better...ran in a chilly morning (45 degrees) but my legs felt good after a full day off. I wasn't overly energetic but kept in the 7:25 range for the first four miles, and finished with a 6:58 final mile. Always happy to see a sub-7 mile in these early morning runs :) 5 mile loop | |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.56 | 0.00 | 0.00 | 0.00 | 5.56 |
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Nice easy, steady run in the morning..overall pace was 7:18, first mile was 7:18 and last mile was 7:11 so it was consistent throughout. Added a couple laps around the park (.54 miles total) but avoided turning it into a small speedwork session. Everything felt normal, gonna finish the year strong!
5 mile loop | |
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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 | | 3.44 | 0.00 | 0.00 | 0.00 | 3.44 |
| Temps in the low 40's with wind..stomach didn't feel great, didn't sleep well last night. But my legs were okay and I held a steady 7:30 pace for the run - really just did the run instead of sleeping to pull within 5 miles of my yearly goal. This will make tomorrow's run easier, going over goal is fine but falling short is unacceptable. | |
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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 | | 0.00 | 5.02 | 0.00 | 0.00 | 5.02 |
| Well I guess hunger is a great motivator - came home from work starving but needing to run so I could meet my 2010 goal. Promptly ran my fastest 5 mile loop time ever, averaging 6:40/mile. Funny thing I wasn't really trying to go fast until I was two miles in when I realized how well I was doing..just wanted to get home and eat :) 5 mile loop Finished with 1,043.44 miles this year...1/4 mile more than last year, but in 8 hours, 16 minutes less running time. Overall average for the year was 7:18/mile, almost exactly what I'll need to pace over a marathon to qualify for Boston. Feeling good! Happy New Year everyone! | |
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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 | | 64.59 | 51.05 | 5.62 | 1.81 | 123.07 |
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| Red NB 1064 Miles: 53.88 | Blue NB 1064 Miles: 61.10 |
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| Night Sleep Time: 165.50 | Nap Time: 0.00 | Total Sleep Time: 165.50 | Weight: 150.00 | Calories: 0.00 | |
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