| 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 | | 22.30 | 4.25 | 5.02 | 0.00 | 31.57 |
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| Red NB 1064 Miles: 7.32 | White NB 1080 Miles: 16.16 | Blue NB 1064 Miles: 8.09 |
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| Night Sleep Time: 50.50 | Nap Time: 0.00 | Total Sleep Time: 50.50 | Weight: 0.00 | Calories: 0.00 | |
| | 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 | | 22.30 | 4.25 | 5.02 | 0.00 | 31.57 |
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| Red NB 1064 Miles: 7.32 | White NB 1080 Miles: 16.16 | Blue NB 1064 Miles: 8.09 |
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| Night Sleep Time: 50.50 | Nap Time: 0.00 | Total Sleep Time: 50.50 | Weight: 0.00 | Calories: 0.00 | |
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