| 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 | 97.70 | 16.00 | 3.10 | 0.00 | 116.80 |
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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 |
| | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 3 @ Freedim Park 3 @ DWSP on beach All easy | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| DWSP on beach | Comments(3) |
| Race: |
Scout Run 5k (3.1 Miles) 00:22:14, Place overall: 7, Place in age division: 2 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 3.10 | 0.00 | 7.10 |
| Goal was 22:30. Paced behind 3 guys for first half, then dropped them at the turnaround & was on my own the rest of the way. Small race, very happy with pace progress after o lu one month of training. 4 easy miles on beach in afternoon. 5k: 22:15 Mile 1: 7:15 Mile 2: 7:10 Mile 3: 6:55 | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.70 | 0.00 | 0.00 | 0.00 | 9.70 |
| LKSP: 6 on trails, 3.5 on beach 9:09 a.p. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| After 18 holes of golf in Cape Coral, I headed to Bowditch Point as that was closest beach & daylight was running out. After a half mile down to beach, I was hoping for a good out & back, but after 100 yards I had to make a turn she to an atrocious smell. I got in 6 half mile loops before it got too dark @ 8:44 am. There is a 50 yard up & 50 down hill on trail that is worth returning to run 100 repeats on, so all was not lost. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 18 holes of golf followed by 7 miles @ LKSP, 2 Miles on trail, 5 on beach. 8:44 am ... some leg strengthening & stretching before final mile cool down. Time to start thinking about race goals for Half Saturday. First draft: 6.9 mile warmup with 15 second progressive miles from 9:30 down to 8:00. Followed by a 45:15 10k with 5 second progressive miles from 7:35 down to 7:10 with a 0.2 mile kick to finish. This would be a 1:46:30 ... a 7+ minute improvement over 4 weeks ago. Ok, I hope those times are as easy to run as they were to establish! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| LKSP 6 on trails, 3.5 on beach 8:47 am Rethinking half strategy for Sunday. 3 Mile warmup, hold BQ pace of 7:45 for last 10 ... or 8 if I feel like a longer warmup. This would bring me in around 1:45 | Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| Race: |
Paradise Coast half (13.1 Miles) 01:49:38, Place overall: 52, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.10 | 10.00 | 0.00 | 0.00 | 13.10 |
| 10 mile workout. Was on pace for 1:45 at 10 mile mark, but made a conscientious decision to Coast the final 5k as my cooldown | Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 4 mile cycling loop on trail, 1 mile run & a other 3 cycling on beach as Super Moon rapidly hijacked the rideable beach surfcace. So lots of stretching & soaking feet. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| First couple on trail, 5 on beach. 8:58 ap, followed by cycling 8 miles on beach. | Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 4.7 mile progressive run, 1.5 cooldown Followed by 11 miles biking on beach Lots of stretching. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| LKSP: 8 easy @ 9:00 ap followed by 8 easy on bike | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 4.7 mile progression run, 1.5 mile cool down, 9 easy on Bike | Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| 3B, 3R sub 8, 5B | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| 3B, 6R, 12B Progressive run, 7:45 ap | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Progressive 5 on trails @ 8:40 ap 5 easy cool down on beach @ 9:20 ap | Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 97.70 | 16.00 | 3.10 | 0.00 | 116.80 |
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