| Location: Naples,FL, Member Since: Mar 29, 2011 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 400m - ATC: 1:08 May '11
800m - ATC: 2:32 May '11
1600m - self-timed: 5:??
5k- Vinings Downhill 5k: 18:34 Sept, '11
10.k - Mardis Gras 10k: 39:15 Feb '12
Half - The Scream: 1:23:59 Jul '11
Marathon - Ridge to Bridge: 3:06:23 Oct '11
Completed 13 Marathons & 2 50k & 1 Century ride Short-Term Running Goals: Run injury free
Upcoming Races:
Sept. 14: - Erie Marathon Long-Term Running Goals: Sprint down Boylston Street once per year Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 146.60 | 40.20 | 1.50 | 12.10 | 200.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ Kennesaw Mtn with JCs group, followed 45 min pick-up soccer.
I am on pace for 3,650 miles this year.
Btw, intersting race going on in Arizona right now to follow. I have run several times with the guy leading the 6 day race, Joe Fejes, from an Atlanta suburb. He is currently leading the world record holder from Greece by after 4 days ... 401 miles to 400! I can't imagine the chess match going on between these two sick individuals with 48 hours to go! Joe won the 72 hour race last year, with 329 miles!
http://www.aravaiparunning.com/ultracast/
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| AM - 3.5 mile Sawnee Mtn loop in steady rain - very slow for recovery/footing purposes.
Legs were sore from yesterday but loosened up, short strides for sure footing kind of made the ascent like doing continual toe raises, I am sure my calves will burn or cramp later, but it was low impact & a good cardio workout, even if slow.
I had this crazy idea thet if I just run this loop 100 times in the next 100 days, I would probably be well prepared to charge up the Newton Hills ... time will tell if I test that theory, but it was an interesting thought. lol
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| no garmin, after dark, so ran 9 1.33 hilly neighborhood loops, 12 miles in 1:40 ... which means around 8:30 pace ... sure seems like it was faster. I mixed up running the ups & downs hard, so overall it was a great workout ... and my longest run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 2 easy loops Sawnee Mtn, no watch
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| John Burrus Rd out ... 7:28, 7:23, 7:16 ... 7:23 ap
and back ... 7:58, 8:17, 7:12 ... 7:49 Ap
Overall 7:36 ap ... sub 3:20 ... :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| Snuck out for a midday run in the sun as temps are steadily dropping towards single digits. Plan was to do same run as yesterday, but 3rd mile was stright into a nasty headwind & I had to stop at 2.5 miles and put my gloved hand into my shorts for a couple minutes before I could carry on ... and figured it was best to turn around at that point!
John Burrus Rd out ... 7:18, 7:19, 7:10 pace for half mile ... 7:17 ap
and back ... 7:59, 7:43, 7:29 pace for half mile ... 7:47 Ap
Overall 7:32 ap
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 0.00 | 0.00 | 3.00 |
| 20 degrees ... 3 mile minimum no excuses test ... Groover Road and back
7:28, 8:16, 8:00 ... 7:55 ap ... 46.5 miles in last 7 days
103 days to race
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 4.00 | 0.00 | 0.00 | 13.00 |
| 1:30 - 4 @ 7:10 ap ... 7:16, 7:05, 6:58, 7:18 ... 8:10 cooldown ... Burrus Rd
5:30 - 8 @ 8:26 ap in hood
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - 4 @ 8:40 ap hood loops
PM - 4 @ 8:03 ap 7:54, 7:48, 7:55, 8:33
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 @ 8:44 ap in hood
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 @ 7:43 ap JB o&b
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 9.00 | 0.00 | 0.00 | 12.00 |
| Elmo Rd. out & back
9 @ 7:30 ap
3 mile cd
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 easy in hood
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 Hood loops @ 7:51 ap
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| Plan was 6 sub 7:30, but Mile 5 started with a big uphill & my legs were feeling it pushing the pace, so I decided to cooldown last 2 miles rather than injure myself ... oh well ... happy with a solid 4 mile tempo, still in base building stage.
7:09, 7:11, 6:54, 7:23, 8:15, 8:22
Overall: 7:33 ap
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| 8 miles in hood 9 pm 38 degrees full moon 7:53 ap
8:11, 7:58, 7:57, 7:49, 8:14, 7:57, 8:05, 6:55
felt great
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.10 | 0.00 | 3.10 | 6.20 |
| Took 2 days off running ... weekend fun & got soccer reffing license
JB rd. out & back
Out: - progressive 5k: 21:13 6:51 ap 7:15, 6:56, 6:25, 37 sec
Back: 23:38 7:37 ap 7:40, 8:04, 7:11, 42 sec
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8:23 ap hood loops
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 10.10 | 0.00 | 0.00 | 13.10 |
| Pretty happy with this run, it is amazing the progress that can be made in 30 days of consistent running. It was 7 pm, 27 degrees & windy. Did not really have a plan when I went out, but wanted to get at least 8 in. My calves were very tight when running uphill the first couple miles, but they slowly loosened up. After a few miles, I started thinking about the brutal cold front coming in, and thought maybe I should run 13.1 & get my long run in, a good benchmark 3 months before Boston.
This was my neighborhood loop run, it is basically a half mile from the front of the hood to the back culdesac with about 90' of incline, and then back down to complete the mile ... of course I start in the middle from the house, so the mile splits go up, down, & back up. They were clicking off pretty easy & I felt good, so by Mile 6, I had pretty much decided to run 13.
Half Marathon: 1:42:02 This is my BQ pace.
| Split |
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Avg Pace |
| 1 |
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8:11 |
| 2 |
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8:02 |
| 3 |
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8:04 |
| 4 |
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7:46 |
| 5 |
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7:52 |
| 6 |
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7:49 |
| 7 |
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7:46 |
| 8 |
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7:44 |
| 9 |
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7:42 |
| 10 |
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7:41 |
| 11 |
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7:33 |
| 12 |
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7:35 |
| 13 |
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7:33 |
| 0.1 |
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7:26 |
| Avg Pace |
7:47 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 loops in hood 8:58 ap
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| JB out & back, lunch break
5 @ 6:49 ap ... big uphill at start of Mile 4 killed me!
6:52, 6:43, 6:30, 7:12, 6:48
Getting Faster! :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| JB out & back 8:38 ap
Easy run that seemed to get progressively harder
8:38, 8:18, 8:13, 8:37, 8:56, 9:18
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 1.50 | 0.00 | 5.00 |
| 5 @ 7:19 pace, warmup, recovery, & cooldown pace around 8:00
First track work in over a year ... 6 x 400m repeats with 400m recoveries
Of course I wanted to do more than 6 repeats, but was pleased I did not quit after 4. Let it go a little on the last one, to try to justify not doing more.
1:25, 1:28, 1:29, 1: 26, 1:30, 1:22
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 3.00 | 15.00 |
| AM: Hood laps 4 @ 8:12 ap
Lunch: Groover Rd & back 3 @ 6:48 7:10, 6:50, 6:24
PM: Hood laps 8 @ 8:24
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Recovery 5k 8:47 ap
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 8:45 ap in hood
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| 10 @ 7:52 hood laps
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 146.60 | 40.20 | 1.50 | 12.10 | 200.40 |
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