| 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 | | 83.40 | 10.90 | 7.10 | 7.80 | 109.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 8:15 pace followed by 6 on bike | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 6.40 | 0.00 | 0.00 | 11.20 |
| Clams Pass & back 6.4 @ 8:05 4.8 @ 10:00 | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| I ran fast & wrote a long report ... it disapeared. Six 400's 88/94/90/91/85/86 ~ avg 89 One 800: 2:58 1.25 warmup & cooldown w/ 400m recoveries This is a good sign for my goal of a 21 minute 5k in 17 days | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 2.00 | 0.00 | 8.50 |
| 2 mile warmup 2 miles: 13:49 4.5 mile cool down 5 miles bike cool down | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 1 mile warmup, 6 miles @ 8:00 pace Took some shade walk/drink breaks | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| In 'imprint' sand | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy ... in soft sand ... wait | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5 mile trail loop x 2
1st loop 8:15 ap
2nd loop 7:57 ap
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 6.20 | 6.20 |
| Out & Back Tuneup for Saturday 5k
Out 5k: 22:37 <7:40, 7:27, 6:52, :38>
5 minute walk/water break between
Back: 22:01 <7:32, 7:03, 6:49, :37>
10k total time: 44:38
April 6 10k goal: sub 44:00
Let the 2019 race season begin!!! | | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles 8:50 ap on beach @ sunset | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| 10 @ 8:09 ap, closed with a 7:27. 5 on trail, 3 on beach, 2 on road. 5K Goal Saturday ... start in the 6's & finish in the 6's. With a little luck, maybe something like this: 6:55, 6:45, 6:35, 40 sec for a 20:55 | | Add Comment |
| | Race: |
Baker Park 5k (3.1 Miles) 00:20:40, Place overall: 8, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 3.10 |
| Plan was sub 21, 6:55,6:45,635,Go Went out a little fast & just dug deep to try to hold pace ... so it was not planned as such, but probably one of the best executed races I have ever run: 6:40.5 6:41.6 6:42.8 :36.5 That is a 5:57 pace 160 meter kick, I was just happy to still be kicking! I have a 10k in two weeks, originally my goal was sub 44, but now I am thinking sub 43 ... with a stretch goal of sub 42. Either way, I am thrilled with the rate of my progress, always good to be ahead of schedule & honestly with 12 weeks to go, I need to transition from fast running to running longer! This week I am travelling & getting scans @ NCI to assess the enlarged lymph nodes in my neck ... praying the doctors give me green light to proceed on my journey & come back in another 3 months ... post BQ @ Mt Hood June 29. Debating signing up for a 10 miler in Harrisburg Saturday as a fast training run ... maybe 7:30,7:25,7:20, etc down to 6:45 ... which would be my 42 minute 10k pace. :) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 1.60 | 9.60 |
| Easy pace with a half dozen 1/4 mile pickups 7:05 - 7:25 pace . Overall pace for run was 8:36 ... on trails & beach at LKSP | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.50 | 0.00 | 0.00 | 8.50 |
| 4.5 miles @ 7:50 ap <1st mile 8:36> to Sandbar restaurant @ sunset. Return was cool down mile intervals in the 9's, with a short walk after each mile.
42 miles in 7 days, many fast ... so I will go easy this week as I will be traveling anyway. I was considering a 10 mile race Saturday ... but I think rest might be better, we shall see | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| 8:30 ap | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 83.40 | 10.90 | 7.10 | 7.80 | 109.20 |
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