SUB THREE OR BUST!

Week starting May 07, 2006

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Location:

Upper Arlington,OH,Franklin

Member Since:

Apr 18, 2006

Gender:

Male

Goal Type:

Other

Running Accomplishments:

1:28:50 half marathon, 3:15:55 marathon Also Completed the Ironman Triathlon ( Ironman USA Lake Placid).

Short-Term Running Goals:

Knock 16 minutes off my marathon time and go sub 2:59:59 in the Flying Pig marathon May of 2010.  Maintain at least 1 bike and swim per week while training for the Pig and resume tri specific training mid-May to compete in a couple half Ironman distances over the summer of 2010.

Long-Term Running Goals:

To maintain good health have fun , travel to some cool placs to race and hopefully get a little faster in the process. Qualify for the Ironman World championships as an age grouper and compete in the HAWAII IRONMAN!!!

Personal:

Married to a beautiful woman and have two great kids fortunatley they look like their mother !!
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to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Totals
Total Distance
34.50
Sun, May 07, 2006
Total Distance
6.90

Ran 6.9 mile relay portion of the Flying Pig Marathon today. Ran my leg in 47:57 or a 6:56 mile pace. Pushed the pace best I could the entire leg up & down the hills

Comments(1)
Mon, May 08, 2006
Total Distance
3.60

LIFTED WEIGHTS AT LUNCH 3 SETS OF 12 X 135 LBS BENCH PRESS, 3 SETS TRICEPS, 3 SETS BICEP CURLS. EZ RUN 9:50 SECOND PACE STILL A LITTLE SORE FROM 6.9 MILE 10K TYPE EFFORT YESTERDAY.

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Tue, May 09, 2006
Total Distance
4.00

EZ 4 miles still somewhat sore in the calves from 10K plus effort Sunday. going to start working on slowy building mileage each week

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Wed, May 10, 2006
Total Distance
4.00

EZ 4 mile run again - actually still sore from 10K plus effort? Mainly claves... Anyway trying to stay consistent with EZ efforts until zero soreness. I feel best towards the end of my runs... seemes to be when all the little kinks are worked out..

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Thu, May 11, 2006
Total Distance
0.00

No running today, However I did lift weights for upper body Bench press did 135 X 12 155 X 8 165 X 5 175 X 3 Then sonme EZ Biceps & Triceps I decided to Take the day off from running since it has been quite some time that I have went 4 days in a row running wise and my calfs have been fairly sore. I will get Back on track today with a 4 miler than a long run tomorrow. Next Week I plan on upping the mileage by 10 % and so forth each week for as long as I can handle it... I need to drop some weight I am right at 160 (Naked) right now that is a good bit on a 5"8" frame guessing probably 10-12% Body Fat. Ironman shape last year i was 152 8% body fat. Working to get back to that

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Fri, May 12, 2006
Total Distance
4.00

1 mile warm up at 9 mi/pace HR @ 138-140

1.75 mi at 7:13 / mi pace HR @ 163 - 165

.25 mile at 6:00 / mi pace HR @ 181

1 mile at 9:30 / mi pace HR @ 149

All done on treadmill so actual paces probably slightly slower. I ran Zero grade. Rarely do i run on a treadmill but today was rainy & cold & I stayed inside...

Comments(2)
Sat, May 13, 2006
Total Distance
12.00

ran at what felt like an EZ / steady pace 8:39 minute / miles. Ran forst six in 53:00 or 8:50 second miles Ran second six miles in 50:50 or 8:28 per mile. Avg HR 149-153 entire time...

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Totals
Total Distance
34.50
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