| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 98.30 | 1.00 | 0.00 | 3.25 | 102.55 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Ran 2 mile warm-up with Alex, 8:02 & 7:42, then played pick-up soccer for an hour with a bunch of high school kids ... and schooled them. :-) 32 miles last week, shooting for 32-35 this week.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Legs sore from soccer, pushed thru for 6 slow miles | | Comments(2) |
| | 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4 a little faster, one cool down. Tried some heel inserts in my shoes, will see how feet feel when I roll out of bed in the morning. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| | | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Day One of Hanson Marathon Method 18 week training plan ... which will serve as my outline ... 6 miles easy ... 8:43 AP ... per plan! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Plan called for 6 easy, ran 9.25 @ 8:49 with a friend. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Plan called for 6 easy, easy is defined as 1 to 2 min slower than MP ... So I am using between 8 & 9 min miles, depending on how I feel. 'Easy' is the defined pace for 3 of the 6 runs each week, Wednesdays off sandwiched between speed work Tuesday & tempo run Thursday. Sunday is long day, although it only has me at 8 now & gradually works up to 16, which I will do 3 times. Centered on 'cumulative effect' training, the idea is your 16 mile run is simulating the last 16 miles of the marathon, not the first 16. Interesting theory, & they have a lot of proven athletes that have excelled under this philosophy. Ok ... 2 more easy days, then I have to mentally prepare for the track Tuesday ... 12 x 400 with 400 recoveries. 8:33, 8:02, 7:58, 7:38, 8:09, 20 minutes soccer, 1.5 cool down @ 9:00 Legs felt good, so I let it go a little on Mile 4 & felt very comfortable. Slowed it back down to stay in my targeted range. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| substituted 60 min soccer for 6mile easy run | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| Plan called for 12 x 400 @ 1:30 to 1:35, since I really don't have base mileage for the advanced plan ... I modified: 1.5 mile warmup, 7 x 400 with 450m recovery, 2 mile cooldown. 7 miles overall @ 8:20 pace 400 m intervals,: 1:34, 1:34, 1:32, 1:33, 1:31, 1:25, 1:30 Oh well, ran a little faster.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 1.25 | 6.00 |
| I get the consolation prize ... I finished yesterday's workout. 1 mile warmup, 5x400 w 400 recoveries, 2.5 mile cool down 400 intervals: 87, 87, 90, 91, 88 | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
|
Great interview with 2 time Masters Champion Malcom Cambell, ATC http://www.runnersworld.com/masters-profiles/five-minutes-malcolm-campbell Hoping to get in an easy 7-8 this afternoon, sun is shining! All day rain yesterday led to a day of rest. 12 miles varying paces, mostly easy ... one 7:00 mile in middle
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7miles with Tim at Piedmont Park, 8:01AP | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Well, I was afraid with travel, holiday, snow & cold ... my training might take a hit. Sure enough, lost 5 days. Oh well, played 2 hours pickup bball at the Y today & then ran 5 just before dark. 4 @ 8:20, then 1 cooldown @ 9:30 Alex & I are hoping to do a 5k Sunday, but they are calling for another 2-4" of snow tomorrow, so we will see if they still have it ... part is on a trail ... one that I run often when up here in PA.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Ran a 2013 Resolution run with Alex in Harrisburg. About a mile of it was on a snow covered trail ... and it was cold ... but I managed to maintain a pretty consistent 7:20 pace throughout. Only looked at watch once during race, just tried to maintain a consistent hard but manageable effort. My legs were pretty stiff & not sure they would have moved faster if I tried ... finished in 22:37. Alex tried to bail complaining of a sore hip from soccer the day before ... but I did not buy it! :) He ran 27:00, but had a good attitude about it once we got there & had fun. We both won prizes in the raffle & I got a bottle of sparkling grape juice for 2nd in AG ... so I guess we are all set for midnight to arrive! | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 98.30 | 1.00 | 0.00 | 3.25 | 102.55 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|