| 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 | | 60.00 | 52.70 | 6.00 | 0.00 | 118.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 1.00 | 0.00 | 7.00 |
| (4) 400 @ sub 6:00, rest easy pace interspersed with some strides | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| avg 8:15 pace | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 10.00 | 0.00 | 0.00 | 13.00 |
| 12 m @ avg 7:42 pace | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| 5m @ avg 7:29 pace, 3 mile cooldown w/ downhill strides | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| 8 m @ 7:36 avg pace | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.50 | 0.00 | 0.00 | 8.50 |
| 6.5 m @ &:15 pace, 2 m cooldown | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 16.00 | 0.00 | 0.00 | 18.00 |
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16 m @ avg 7:07 pace on Atlanta marathon course (hilly!) Surprised myself here, fastest run ever at that distance, powered strong up hills. Pushed the pace, but was not race effort, felt comfortable, huge uphill in Mile 16 took me to my limit, as I maintained pace up entire hill ... other than that, felt like I had some more in the tank to log more miles at that pace ... but 16 miles was my target distance ... did 2 m cooldown. http://connect.garmin.com/activity/74109029
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 2.00 | 0.00 | 10.00 |
| 8 m @ avg 7:49 pace 2 m on treadmill in morning after Spin Class
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| 3 m @ 6:45 pace, 3 easy | | Add Comment |
| | Race: |
Roswell Kiwanis 10k (6.2 Miles) 00:43:45, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 6.20 |
| 10k race, not happy with time although double loop course with very big uphill in mile 2 & 5. Foolishly went out first mile in 6:10 ... then came the uphill and realization that my legs were still recovering from 16 mile 7:07 run 6 days earlier & running 3 miles @ 6:45 36 hours earlier. I threw my goal of breaking 41 minutes out the window & settled in to low 7's. Finished in 43:45, which was good enough for 4th overall & first in Masters. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| 7 @ 7:22 avg pace, 1 m cooldown | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8:27 avg pace | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Trail Run - 8:24 pace. Hoping softer running surface will help my legs get back to feeling like they should! Would have liked to run further, but darkness was looming, and there was a very shady looking character loitering in the parking lot. I did 3 out & back jaunts, instead of my normal 4 mile loop, so I could keep an eye on my car! In a way, this was nice, because I got to steer clear of the really hilly sections of the trail. Of course, if the freaky looking dude would have confronted me with a gun, I couldn't have given a rats arse about my car! Oh well, 4 miles is better than none ... and it was probably good to go light as I wait for my legs to get more accustomed to running more regularly! 8:32, 8:13, 8:18, 8:31
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 60.00 | 52.70 | 6.00 | 0.00 | 118.70 |
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