| 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 | | 67.20 | 13.00 | 1.70 | 3.00 | 84.90 |
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| Brooks PureFlow 2 Miles: 42.70 | Adios Miles: 13.20 | Ghost GTX Miles: 10.00 | Karhu Flow Formula One Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 @ 7:52 |
| Brooks PureFlow 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 @ 9:00 |
| Brooks PureFlow 2 Miles: 2.00 |
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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 |
| 6.2 @ 7:52 |
| Brooks PureFlow 2 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 3.00 | 0.50 | 0.00 | 4.00 |
| 4 @ 7:01 |
| Brooks PureFlow 2 Miles: 4.00 |
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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 |
| 6 @ 8:25 |
| Brooks PureFlow 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.20 | 1.00 | 1.20 |
| Small race with Alex, 1st half up, second half down. Was supposed to be 1.5 miles, but was 1.2 ... which kind of ruined the finishing kick, as I was going to go all out last 1/2 mile ... but race was over! 6:44 first mile split (190' el gain/120' el. drop), last 0.2 was 4:50 pace (70' drop). I finished in 7:35, Alex in 8:26 ... we both won 1st in AG.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| 7:45, 7:14, 7:03, 7:14, 6:57, 6:55, 8:40, 7:57 90 degrees, short walk break after each of faster miles, which all started off around 7:45 pace & got progressively faster through the mile. | |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 1.00 | 1.00 | 0.00 | 3.00 |
| Ran 1 mile to soccer fields - 6:57 pace. Ran strides/sprints length of soccer field & walked end lines after hitting stop on watch. Did 1 mile of fast running at 4:28 pace, while walking end lines for recovery. Recovery jog home @ 9:15 pace. I have retired from marathon racing, at least for now. Over last 6 months I have been sidelined by knee injury, continue to battle with onset of plantar fasciitis, and dealt with other discomforts. I run to be healthy, and being healthy is more important than how fast I can run a marathon. I am registered for NYC in November & will enjoy it whatever pace I choose that day. I am currently reading '14 minutes' by Alberto Salazar ... great read that I highly recommend!
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| Brooks PureFlow 2 Miles: 3.00 |
| | Comments(6) |
| | Race: |
ATC Fathers Day 4 miler (4 Miles) 00:28:38, Place overall: 123, Place in age division: 13 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| Ran race with Alex, was hoping to pace him to a sub 28, but he started struggling around 2.5 miles ... he hung in there to finish with some encouragement. At 14 & with arrival of summer, training has not been high on his list ... but I am sure he will be back racing 5ks with me competitively in the fall when cross country kicks back in. We had a great time at the Braves/Orioles game in the evening ... race finished inside Turner Field which was fun ... pretty hilly course. Avg. Pace: 6:46 Alex finished about 6 seconds behind me, I went into high gear entering stadium! :) 1 - 6:46 2 - 6:56 3 - 7:42 4 - 7:11
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 1.00 | 5.00 |
| Evening progression run: 8:44, 8:16, 7:51, 7:43, 6:36 Long Day today, memorial service for my Mom at 10:00 am, after her year long battle with Acute Leukemia. Her last breaths were peaceful, and I am blessed for the quality time I spent with her over the last 2 months, & am thankful she will not have to endure any more suffering & is in a better place!
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 @ 8:15 AP | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 @ 8:04 AP |
| Karhu Flow Formula One Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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4 @ 7:13 AP
PM 5 @ 8:08
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| Karhu Flow Formula One Miles: 5.00 | Brooks PureFlow 2 Miles: 4.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 1.00 | 2.00 |
| Went out for a quick metabolism boost before sun set ... When I got to River path, I decided to run a fast mile ... 6:25 ... which coincidentally is a sub 40 10k pace. While I enjoyed the mile, I also knew I have little interest in attempting to run that pace for 6 miles ... or doing mile intervals at that pace! Walked a quarter mile to enjoy the sunset, turned around & ran a mile back at a 9:00 min pace ... enjoyed that mile too! :) I think I hit my running peak last fall, this aging body does not want to run alot of miles anymore ... and I seem happiest going out and running 4 or 5 miles. I think my training is going to move towards conditioning for soccer with lots of short intervals ... then again, I am signed up for NYC marathon in November ... maybe I will get excited to run longer again when the weather cools. Played golf yesterday with my Dad, just missed an eagle putt on a Par 5, we had a great time!
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| Karhu Flow Formula One Miles: 2.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Appalachian Trail ... Some running, some hiking |
| Brooks PureFlow 2 Miles: 12.50 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 67.20 | 13.00 | 1.70 | 3.00 | 84.90 |
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| Brooks PureFlow 2 Miles: 42.70 | Adios Miles: 13.20 | Ghost GTX Miles: 10.00 | Karhu Flow Formula One Miles: 12.00 |
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