| 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 | | 82.00 | 16.00 | 0.00 | 1.00 | 99.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 4.00 | 0.00 | 0.00 | 15.00 |
| Sims Lake Park 15 miles at 7:50 avg pace
| Split |
Avg Pace |
| 1 |
8:14 |
| 2 |
7:59 |
| 3 |
7:55 |
| 4 |
7:51 |
| 5 |
7:53 |
| 6 |
7:46 |
| 7 |
8:01 |
| 8 |
7:52 |
| 9 |
7:53 |
| 10 |
7:53 |
| 11 |
7:48 |
| 12 |
7:35 |
| 13 |
7:37 |
| 14 |
7:43 |
| 15 |
7:31 |
| Avg Pace |
7:50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 68 & sunny, couldn't pass it up ... Parkside sub & back, 11 miles @ 8:45 pace.
10, 15, 11 ... makes for 36 miles in last 48 hours at an overall ap of 8:07.
Ready for some football & an ice cold beverage!
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| Hood Laps
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Split
|
Avg Pace
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| 1 |
8:00 |
| 2 |
7:38 |
| 3 |
7:41 |
| 4 |
7:37 |
| 5 |
8:26 |
| 6 |
8:25 |
| 7 |
8:00 |
| Summary |
7:58 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Hood Laps 8:17 ap
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| Hood laps 8:05, 7:58, 7:59, 7:42, 7:24, 8:45
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 4.00 | 0.00 | 0.00 | 5.00 |
| 4 @ 7:13 ap, cooldown @ 8:52
7:21, 7:17, 7:13, 7:03
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles Rolling hills ... Mt. Tabor Rd. & back ... steady effort
Felt solid throughout run, although glad I turned around at 8 miles & not 8.5!
I actually ran to 8.25 miles, so I could walk the last 1/4 mile up hill home.
10 weeks to prepare for last 10 miles
| Split |
El Gain |
El Loss |
Avg Pace |
| 1 |
49 |
89 |
7:51 |
| 2 |
34 |
60 |
7:57 |
| 3 |
64 |
101 |
7:52 |
| 4 |
118 |
26 |
8:07 |
| 5 |
32 |
107 |
7:38 |
| 6 |
112 |
85 |
8:03 |
| 7 |
44 |
96 |
7:52 |
| 8 |
137 |
76 |
7:52 |
| 9 |
52 |
85 |
7:42 |
| 10 |
88 |
107 |
7:49 |
| 11 |
67 |
108 |
7:43 |
| 12 |
171 |
33 |
8:03 |
| 13 |
23 |
95 |
7:43 |
| 14 |
54 |
65 |
7:55 |
| 15 |
62 |
32 |
8:05 |
| 16 |
73 |
49 |
7:43 |
| Summary |
1,179 |
1,212 |
7:52 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Hood laps - 8:20 ap
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8:25 ap
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| At 6:00 I managed a 6 mile walk/jog on a 2" base of snow/ice with a constant wintry mix falling from the sky ... roads were pretty much deserted ... I replenished coffee, creamer & sweet tea! I will call it a easy 3 mile recovery ... and a little fresh air to keep from going stir crazy. Supposedly it is switching back to snow with a couple more inces of accumulation before it clears up, so the roads will be a mess for a couple days.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
|
| Split |
Avg Pace |
| 1 |
7:56 |
| 2 |
8:10 |
| 3 |
8:16 |
| 4 |
8:16 |
| 5 |
7:49 |
| 6 |
8:23 |
| 7 |
8:01 |
| 8 |
6:34 |
| Summary |
7:56 |
This was a fun way to end my neighborhood mile loop run, to throw one down with the last qtr. mile all uphill. I have not done much 'fast' running, so I am going to overanalyze my fastes mile this year! lol
I had no goal pace as it is all hills, but I did not allow myself to look at my watch the whole loop & hoped I would come in sub 7 ... started off a little conservative uphill & definitely could have pushed the down harder, but knew I wanted to finish running up strong.
0.25 + 30' el 1:48
0.25 - 30' el 1:36
0.25 - 45' el 1:32
0.25 + 45' el 1:36
Perhaps I will try again after a 2 mile warmup & some strides. A sub 6 on this loop would be a good goal ... basically that would mean shaving 12 seconds off the first 3 splits, as I don't think I can run the last uphill split any faster than I did tonight!
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| 7:15 pace out: 7:17, 7:08, 7:20
8:23 pace back: 8:15, 8:37, 8:18
| | Comments(18) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 82.00 | 16.00 | 0.00 | 1.00 | 99.00 |
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