| 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 | | 18.05 | 13.13 | 2.71 | 0.00 | 33.89 |
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| Red NB 1064 Miles: 15.10 | Blue NB 1064 Miles: 8.69 | White NB 1080 Miles: 10.10 |
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| Night Sleep Time: 54.00 | Nap Time: 0.00 | Total Sleep Time: 54.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.04 | 0.00 | 0.00 | 0.00 | 8.04 |
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Objective: 14 mile long run Well, this one didn't work out like I had hoped. Between yesterday's run, the hills near the campsite for today's run, and a possible lurking head cold, I had to cut this one short. The pace was okay, at 7:46/mile, but I didn't have a whole lot of energy. I didn't feel that great post-run either, but am looking forward to a better run tomorrow. 5 weeks down, 13 to go!
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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 | | 3.07 | 0.00 | 0.00 | 0.00 | 3.07 |
| Objective: 3 easy miles I only lasted a couple of hours at work today with my newly-blossomed head cold, but after a few hours on the couch decided I didn't want to skip the easy run day. I guess my legs felt good, the splits were 7:26/7:26/7:14..it was harder than usual since I didn't feel 100%, but I'm glad I got the miles in. | |
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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 | | 3.03 | 4.00 | 0.00 | 0.00 | 7.03 |
| Objective: 7 miles, pace depends on how I feel NyQuil is a wonderful thing. I took some last night and promptly slept for 11 hours, feeling a whole lot better. I planned on going in to work at noon so once I was awake and functional I figured I might as well knock out today's run. It felt mostly good..my pace was solid (7:09/mile) but my heart rate jumped in the last couple of miles (from 165 to 170 to 174 avg), which I assume was just a function of not being 100% healthy. I'm glad I did the run though, now I'm off to work for half a day! |
| White NB 1080 Miles: 7.03 |
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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 | | 1.00 | 2.07 | 0.00 | 0.00 | 3.07 |
| Objective: 3 easy miles I went faster than I normally would, as tomorrow has been adjusted to a rest day instead of interval day. We've got evening plans, and I don't want to fool myself into thinking I can do fast intervals in the morning so I'm just pushing them back until Friday. Churned out an even 7:00/mile overall pace, with 7:22/6:54/6:47 splits and a fast finishing kick. My heart rate stayed in the 160-167 range during those faster miles, so I didn't overdo anything...and now I get tomorrow as a glorious rest day :) |
| 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 | | 2.91 | 0.00 | 2.71 | 0.00 | 5.62 |
| Objective: 5 x 800 intervals, 3:00/interval As usual, my "800m" is .54 miles so aiming for 3:00/interval is a 5:33/mile pace. Apparently I'm still not ready for that, as my splits were 3:03, 3:05, 3:07, 3:16, 3:10 (5:42-5:58/mile). These times are definitely good enough, and have made me realize that the 3:00/interval goal is more of an end-of-training ideal. I've got a couple more interval days in the next 12 weeks and if I can improve to the point where I'm hitting those splits, it'll be a big win. | |
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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 | 7.06 | 0.00 | 0.00 | 7.06 |
| Objective: 7 mile pace run Whew, today was a tough one. My lingering congestion made breathing pretty tough in the second half of the run and my heart rate was much higher than normal (got up to 185 bpm, averaged 168 bpm). Still, I met my goal, averaging 6:56/mile with each one between 6:43 (mile #7) and 7:08 (mile #1). My legs had no trouble after yesterday's speed work, and I expect tomorrow's 10 miler to be a lot easier physically. | |
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| Night Sleep Time: 10.50 | Nap Time: 0.00 | Total Sleep Time: 10.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.05 | 13.13 | 2.71 | 0.00 | 33.89 |
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| Red NB 1064 Miles: 15.10 | Blue NB 1064 Miles: 8.69 | White NB 1080 Miles: 10.10 |
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| Night Sleep Time: 54.00 | Nap Time: 0.00 | Total Sleep Time: 54.00 | Weight: 0.00 | Calories: 0.00 | |
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