| 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 | | 841.20 | 56.60 | 8.90 | 58.75 | 965.45 |
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| ST-6 Racer Miles: 24.80 | Adios Miles: 124.40 | Nike Free Miles: 5.00 | Karhu Flow Formula One Miles: 136.80 | Ghost GTX Miles: 13.00 | Brooks PureFlow 2 Miles: 153.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Easy miles with my friend Jamie, she is trying to BQ at Disney next week with a 3:40. My legs were tired ... that makes 63 miles in last 5 days for me.
On a humbling note, I was following the All Through the Years timed event this weekend, 24, 48 & 72 hour options. Crocket from FRB came in 2nd in the 48 hr with 179 miles! A friend of mine from here in Atlanta won the 72 hour race completing an insane 280 miles! Completing 133 in the first day!! Ultrarunners are a different breed!!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM - Threw on the headlamp & got in an easy 7, felt good ... no hard workouts this week, but time to start getting the legs moving again before Sunday fun! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 3.00 | 0.00 | 0.00 | 5.50 |
| 65 & sunny ... woohoo 3 @ mp, then jumped on trail for 2.5 recovery. 6:43, 6:59, 6:55, 8:38, 8:44, 8:33 Off to watch Alex's basketball game.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.50 | 0.50 | 0.00 | 1.00 |
| Spin, 1 m on TM Off to bball game! Day of carb loading | |
| | Race: |
Atlanta Fat Ass 50k (31 Miles) 05:10:00, Place overall: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 34.00 | 0.00 | 0.00 | 0.00 | 34.00 |
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Today I ran a 50k trail race ... which ended up being 55k ... not cool! It was a 5 loop course.
Anyway, my time at 31 miles was 5:10:00, at which point I was pretty much mentally checked out & and my legs were trashed. This is where the course also enters a pretty tecnical rocky section & a big climb, which includes about 50 steps. I made an acquaintance with a nice girl who was on her 4th lap that I was passing right at the 50k mark. We talked going up the steps & then she was kind enough to pull me along the last 3 miles, which was pretty much a death march for me. She invited me to pace her on the last loop, and as much as I wanted to, I had to decline, don't think I could have made it! I ran the first 3 loops with TimP from the blog, as he had invited me to join him on this run, it is his birthday. Great company for 3 loops, it really helps to run Ultra races with a friend! Unfortunately, his ankle was bothering him, so he made a wise decision to pull out after 3 loops ... no shame in a strong 20 mile trail run, and as much as I know he wanted to finish, it is not worth aggravating an injury. As I figured, each loop was a little slower than the last, but stayed pretty steady ... at least until I hit the 50k mark! Probably could have kept pushing, but there was no one to chase & no one close behind me on their last loop. So, I was content to just try to keep moving, as long as that would suffice to hold onto 8th place overall. No sense in extending my recovery period by pushing hard on the last 3 miles. Loop 1 was 7 miles as we did a short extra loop on the road to let people space out a little, all other loops were 6.8 miles. Loop Splits were: Loop 1 - 1:03 Loop 2 - 1:04 Loop 3 - 1:13 Loop 4 - 1:14 Loop 5 - 1:18 Grand Total: 34.2 miles in 5:52:00 It was fun & I am glad I did it ... but I am not big on ultra running at this point in my life! If I am going to run over 20 miles ... 26.2 is plenty! The good news is that with the slower pace & soft surface running, my recovery will be much quicker than if I had raced a marathon on the road ... so it served as a great long training run. There was 2,700' of climb ... and descent.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 4.70 |
| Easy recovery miles on super soft rain soaked trail. Surprisingly, this was harder aerobically than in was on the legs ... Go figure! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Just enough to get the blood moving thru the legs. Wanted to go to Spin later, but will be going to Alex's basketball game instead ... maybe I will stop by the gym on the way home & pedal a little on my own ... doesn't sound very exciting to do though! Legs feel ok, definitely need a couple days rest though before any hard workouts though ... 97 days to Boston ... guess I will start a 13 week plan next week. Intersting article on fueling/electrolytes ... it is too long and a marketing piece ... so you have to take it with a grain of salt! I have become a fan of Endurolytes by 'Hammer', and am convinced that electrolyte depletion is the number one cause of failure in the last 6 miles of a marathon with well trained athletes. With that being said, it is worth taking an hour to study up on ... even if it means cutting a long run in half to make the time to do it! http://www.hammernutrition.com/downloads/fuelinghandbook.pdf We all train hard, sometimes it is little things like this, and amount of sleep we get, that make the difference in achieving & exceeding our goals.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.00 | 0.10 | 1.00 | 3.10 |
| Rogers Bridge - Quick 5k: 20:41
6:48, 6:50, 6:29, 34 seconds
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Ran for an hour, easy pace. Still feeling the effects of running 34 miles a little, probably should not have run fast yesterday. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| GPP - 7 @ 7:48 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 3.00 | 0.00 | 0.00 | 9.80 |
| FCHS to Sawnee Mtn, double loop on trail, & back, 5 on road, 5 on trail - 1,350' vertical |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Settles Bridge, river trails, couple fairways on Bears Best GC, took some trail blazing, ravine crossing to get that far down the river. Needless to say, it was slow. Good recovery miles, quads are still feeling effects of running 34 miles 8 days ago. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| Dropped car off at transmission shop, 45 & cloudy. Poured rain miles 2-6, then cleared. Consistent effort, 7:50 pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| 10.3 miles from Augusto's (mechanic) back to house ... 7:32 pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 1.00 | 0.00 | 1.50 | 6.20 |
| 6 days complete rest followed by awesome 6 mile progression run, ruined by sight of swollen knee ... back to icing! 7:56, 7:30, 7:16, 6:50, 6:28, 5:54 for half mile, 0.7 mile cool down. 6:28 mile felt relatively easy, no discomfort on run until end of cool down, at which point I noticed swelling ... oh well, at least the run went well.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 2.50 | 0.00 | 3.50 |
| Rode bike to LHS track - hilly & windy - 13 miles r/t Little motivation to run at track in wind after biking, ran 2 800's in 2:45 & 2:46, then a 400 in 1:28 ... this was going to be another 800, but I was ready to bike home. Main goal today was keep mileage down ... although I basically bailed on my planned workout, my legs got more rest, a little speed work & I can try my track workout another day. Maybe ... I really don't enjoy track workouts!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 90 minutes soccer |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.50 | 2.00 | 8.00 |
| 7:31, 6:40, 6:41, 7:00 (alternating threshold & recovery every tenth mile), 8:30, 8:14, 8:11, 7:54
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.00 | 0.00 | 4.00 |
| 400m: 79, 77, 76 200m: 38, 35, 34 Ok, so half the distance & # of repeats I should have done, but at least I went to the track!
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Mardi Gras 10k (6.2 Miles) 00:39:12, Place overall: 5, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 6.20 | 7.20 |
| Have not raced in 90 days, so signed up for this to kickstart my running mojo! Course was hilly & a tad short ... but I still easily would have broken 40 on a full 6.2. I was on pace for a 39:30 at 5 miles, and figured I could throw down a fast last mile ... then a side cramp struck & I had to walk for about 20 seconds. This was a bummer, as my legs felt good & I was in control aerobically. I loaded with Hammer 'Race Day Boost' (sodium phoshate) capsules for 3 days prior to race ... I think this being in my system is what caused the side cramp. Mile 1: Big uphill, felt comfortable though - 6:15 Mile 2 More up & a little down, in 4th place - 6:27 Mile 3: Rolling Hills, scaled back a little - 6:30 Mile 4: Walked about 10 seconds to get some water. Alas, some downhill! Just trying to stay on sub 40 pace - 6:23 Mile 5: Picked it up a little, guy right behind me - 6:11 Mile 6: Got passed by guy in my age group, was glad he passed, figured I would fall in behind and pass him back with a kick the last .2 ... but right after he passed, side cramp struck. Tried to keep pace, but cramp was getting worse, so let him go, and walked for about 20 seconds & raised arms over head to try to make cramp go away. That helped, but it really did not go away. Forced myself to start running again to make sure I broke 40 - this was a tough mile! - 6:49 Last .11: Just ignored the pain & tried to finish strong ... 35 seconds, 5:27 pace. Overall, I was pleased with race, although disappointed with the side cramp ... don't like getting passed with a mile to go & not being able to turn it into a race! I was at 31:46 through 5 miles & felt like I should have been able to run another 1.2 in 7 minutes (6:00 pace), so I was on track to break 39 on a full 10k ... cramps happen sometimes ... but I really do not feel like it was a result of pushing too hard ... I was conserving a little for a fast last mile ... just could not pull it off with the cramp. For the first time I feel like a sub 38 is attainable ... and as luck would have it ... there is a faster 10k in 3 weeks ... so I will give it a shot there! Post races party was awesome ... live music, free beer, good food ... race was hosted by Terrapin Brewing company. :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 0.00 | 0.00 | 3.00 |
| Quick 3 as warm-up to 90 minutes soccer, 7:30, 7:03, 7:14 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy at Sims Lake | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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8 to IHOP @ 7:40, devour short stack, catch ride 2 miles back east, run 6 home @ 8:17
Spin Class in evening
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ATC Heart & Soles 5k (3.1 Miles) 00:19:52 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 3.10 | 4.10 |
| Ran this race with Alex ... 40 degrees & 20 mph winds After a 6:00 1st mile into a headwind, it was hard to 'race' the rest of the race! 5:57, 6:32, 6:26, 5:30 pace over last 0.17 per Garmin ... 19:52, 6:16 AP by Garmin
Not very happy with performance, but considering it would have been a 40 second PR over what I ran 10 months ago, sometimes you just have to keep things in perspective! The other positive is that although I kinda went into oxygen debt and was aerobically struggling miles 2 & 3 ... I did not feel like I was pushing that hard ... I'll take a 6:30 pace any day of the week when I do not feel like I am running at race effort!
If I could do it over, I would have started with a 6:30 mile, but what the heck, you might as well run the first mile to give you a chance at a PR, whether it is wise or not. 5k's are brutal, anyway you look at it, there just is not enough time to really make up for a slower start ... so you have to either roll the dice or lower expectations going into them! Alex dropped off at the 1 mile mark, I tried to slow enough for him to catch me (I needed to slow down anyway), but I somehow missed seeing him at the half turnaround, so after a quick water stop right after the turnaround, I started back up ... he said he was close ... and finished strong about 30 seconds behind me. Considering he has not run all winter due to playing basketball, his time was very respectable. It was good for him to realize the dividends that regular training produced when he was running cross country in the fall. He is playing soccer now, so he will stay fit, and hopefully when that ends we can start ramping him up for a sub 18 next fall!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 90 minutes soccer | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 @ 7:45 pace ... right knee pain whole time, could not even complete 8, had to walk back. Took 3 weeks off, to ice & rest left knee ... & now right one hurt ... go figure. Guess I will take lots of Vitamin I before Half marathon Saturday!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| !/2 mile warmup on treadmill before Spin Class. Jumped off bike & on treadmill twice during Spin to do 2 progressively fast miles on treadmill ... in part to test my knee ... in part because Spin class tends to kill me! Did 1/2 mile easy cooldown on TN after Spin. Knee felt 'ok'
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| | Race: |
Berry College Half Marathon (13.1 Miles) 01:32:20, Place overall: 26, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 12.10 | 0.00 | 1.00 | 14.10 |
| Fiasco! Considering I have only been able to run 70 miles in the last 30 days dealing with knee pain, I had little exectations about how I might 'race', but figured I would take things as they come. Arrived 40 minutes early & jogged 1/2 mile to start/packet pick-up ... took 20 minutes to get bib number! Decided I better jog back to car & get knee brace, and stopped to use restroom. As I arrived back at car, I heard national anthem, & knew I was screwed! Jogged back to start, passing all the runners going the opposite way! Grabbed a drink of water & started my journey of passing 800 runners ... already 4-1/2 minutes into the race. Unfortunately, there were no chip times, as they only recorded finish times, not 'start' times ... really? 600+ Half runners & 500 10k runners starting at same time & they can't put a timing mat at the start? Ridiculous ... not that it mattered because it was a crappy run anyway, but sad for many people, who surely assumed there would be a chip time & started farther back in the pack. Anyway, started off with a goal of trying to maintain a 6:30 pace, quickly revised to 6:40, then 6:50, then to 7:00 overall pace, then to just trying to finish running. As soon as I finished, I limped back to car, got a cold beer, and made my way back to congratulate some friends who got awards. Looks like Boston is going to just be about enjoying the experience, and hopefully I can compete in 2013. While my knee was the main culprit in this race, I was definitely feeling the aerobic effects of taking a month off for the most part ... and while I am sure I could get the aerobic part back in two months, I am pretty sure my knee would not hold up for 26 miles if I keep beating it up ... so getting healthy is my main goal. I stopped for water & walked a little in the 5th mile, and really had trouble starting to run again. I walked through every water stop from that point on, so there were walk breaks in Miles 5, 6, 8, 10, 11, & 12 ... not good. 1 - 6:25 2 - 6:41 3 - 6:40 4 - 6:50 5 - 7:20 6 - 8:09 7 - 6:56 8 - 6:54 9 - 7:01 10 - 7:14 11 - 7:11 12 - 7:08 13 - 6:55 .1 - 6:36 pace Overall pace: 7:02
A friend sent me a picture she took at Mile 11 ... I was grimacing & my form looked like crap ... I quickly deleted it! I think the worst part of running in pain is form goes out the window, as subconsciously your stride is altered trying to compensate/alleviate the forces causing the pain. All things considered, was still a good day ... saw lots of friends, & a good friend of mine smoked the course & won our Age group in 1:27.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.10 | 0.00 | 0.00 | 0.00 | 0.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 comfortable miles, no knee discomfort 8:00, 7:30, 7:19, 7:41 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| 2 loops @ Sawnee Mtn, 900' vert A little knee discomfort around Mile 4, so I eased off on downhill. Would probably be wise to stay off trails with steep descent for a little while. USA 1 Italy 0 First time ever we beat them ... Woot Woot Then went to Alex's JV game, they won 1-0 to improve record to 4-0-1 Alex is playing stopper, he is not the most skilled on the team, but probably the fastest, and plays with the heart of a lion. I am a little biased, but he is the biggest reason they are undefeated, he stops the other teams attack cold before it starts ... and if they do get by him, he usually chases them down and makes them pay ... fun to watch!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| Turned off pace and distance from display. Ran for an hour, was hoping to run for 2, but there was some knee discomfort. 7:38 AP. Honestly, this is probably marathon pace for me right now if my knee would hold up for 26 miles ... which it wouldn't. 6 weeks to Boston, not good. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 0.00 | 1.00 | 4.00 |
| Got in a quick 4 as sun was setting, 7:13, 6:58, 6:25, 8:30 ... kinda felt like 5k pace for first 3 miles, and could feel it in my knee the cool down mile, but was good to get out for a 30 minute effort. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| | Race: |
Luckie 5k (3.1 Miles) 00:19:35, Place overall: 9, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 3.10 | 3.10 |
| Race at Centennial Park ... part of Georgia Marathon weekend. Karhu shoes was a sponsor, which is why I signed up. If you beat 'the bear' (a fast runner in a bear costume), you win a free pair of shoes (up to 10 people). Everyone went out fast, hit first mile at 5:52 ... in 8th place. The bear passed me around Mile 2, which was a 6:20 mile. I basically just fell in behind, as I knew as long as I stayed on his heels, I could out sprint him. I made my move with about a 1/4 mile to go, as I was not positive I was in Top 10, and there were a couple runners 30-40 yards ahead. I was gaining on them pretty quick & for some reson I thought the finish was at the end of the block ... I blew by both people only to turn the corner & realize the finish line was still not in site & a ways to go! Ooops ... I was toast as I had just sprinted all out about 200 yards to pass them ... they quickly passed me back & I let them go, as I looked over my shoulder to see how much distance I had put on the bear. It was substantial, but he was gaining ... I gutted it out to keep a safe distance, but did not have it in me to chase the other two people a second time. No worries, I came in 9th overall, beat the bear by 5 seconds. My new shoes have shipped, and should be here in a few days. There was lots of free beer and live music at finish ... so my St. Patricks Day got an early start!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| The plan was to get an early start, jog 3 miles to marathon course, run miles 9 to 23 fast, then jog a mile back to my friends where I was staying. Well ... was up very late celebrating St. Patty's day & it was going to hit 80 degrees ... so when I did finally get up, I started looking at the map for an alternate plan. Ran a few miles & jumped on course at Mile 19 & saw a friend who I ran with to the finish ... and then a leisurely pace back to my friends. Left my Garmin on after my 5k the day before, so battery was dead before I started. Ran about 14 ... all leisurely ... not concerned about pace. Knee felt ok ... but I feel like I have needed all this time off. Boston will be run on pure adrenalin ... not training ... always next year! | |
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| | 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 80 degrees, 7:30 ap | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
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8:17 pace on new cross country trails behind Alex's school
http://runnersconnect.net/boston-marathon-coach/pace-calculator/ I think I will follow the 2:58 pace plan for the first 4 miles, then just hang on for dear life the next 22.2! :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 1.00 | 0.00 | 8.50 |
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Got my free Karhu shoes in mail today (won them by beating 'the bear' in a 5k 10 days ago) Since they were all laced up & feeling good, I stepped out for a fast mile. 5:46, then 1/2 mile cooldown at 8:20. Shoes felt great, but I felt like I was going to die running that fast in 80 degree heat! Just wanted to get a fast mile in them, so hopefully I can contain myself and run an easy 7 or 8 in them later tonight. If they continue to feel good as I break them in, I think I will wear them at Boston. They are 8.8 ounces, which is still pretty light, and they definitely feel like they provide more cushioning then my Adidas Adios ... which I think are 7.5 ounces.
I like the listed 'benefits' on the website: "Precision engineering providing ultimate forward efficiency."
http://www.karhu.com/products/flow-fulcrum-ride-formula-one-scream.html#tab1 --------------------------------------------------------
7:30 pm - 77 degrees, 7 miles - no pain :) , no endurance :(
7:25, 7:35, 7:46, 7:46, 7:51, 7:51, 7:20
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| Karhu Flow Formula One Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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75 degrees ... 10 mile comfortable pace run ... 7:50 AP
Well, considering I have not felt 'comfortable' on a run in 3 months, this is a good step in the right direction. Pretty much all my runs I have ended up running slower & shorter than I planned, either because of knee discomfort or struggling aerobically. Today I was determined to start easy & keep it comfortable ... amazing how easy it was keeping the pace sub 8 ... without starting out running the first 2 miles at 7:30, which I usually do. The whole run felt comfortable, although the last couple miles were a little harder, I believe this was mostly a fueling issue, they were still relatively easy, just took a little more effort than the first 8. I think one of the hardest things to regain after time off is the mental strength to push through discomfort ... probably because it hits you so much earlier in the run, it is a little deflating! Today I had no mental battles to keep going, in fact, if I had a Gu I probably would have kept going. An encouraging run was just what I needed, considering this is the first time my weekly mileage has surpassed 30 since my injury in mid January. I think I can gain a lot back in the next 2 weeks with consistent running, which will make 26.2 a little less of a battle ... at least for the first half of the race! 1 - 8:36 2 - 7:57 3 - 7:57 4 - 7:38 5 - 7:47 6 - 7:44 7 - 7:36 8 - 7:41 9 - 7:46 10 - 7:35 PM - 2 miles, 7:43, 7:49
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| Karhu Flow Formula One Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 @ 8:35 9:29, 9:04, 9:04, 8:47, 8:01, 8:00, 7:39
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| Karhu Flow Formula One Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Jekyll Island for Spring Break ... ran in afternoon, 88 degfrees ... 7 @ 8:11 8:51, 8:42, 8:27, 8:18, 7:57, 7:46, 7:15 Followed with 10 easy miles on bike ... 12.7 mph
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| Karhu Flow Formula One Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| First 4 @ 8:10 pace ... then ran into my son, dad, & niece, giving my mom a ride around the island on a Surrey Bike ... they were struggling, so I pushed from behind for 3 miles until we got to ice cream shop. |
| Karhu Flow Formula One Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Easy run around island with a neihbor I met, 2hrs, 9:15AP |
| Karhu Flow Formula One Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 8:10 AP |
| Karhu Flow Formula One Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| 6 mile bike to warmup, then was going to do an easy 8. Got passed by a guy running 6:45 pace at 5.8 miles, so fell in behind him for a couple faster miles, then blew by him with a final quarter mile increased effort. Was good to get in a couple faster miles, it appears my comfortable pace is about 8:10 right now ... but the edrenalin of faster runners helps ... so hopefully that will carry me 26.2 miles in 10 days! 8:43, 8:10, 8:12, 7:47, 8:02, 7:47, 6:43, 6:31 7:44 AP
|
| Karhu Flow Formula One Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
|
Exactly 7 days from now, I will be enjoying Mile 6, wondering whether I should speed up or slow down! Last week was a pretty good week, 2nd consecutive week of logging over 30 miles ... something that has not happened in 12 weeks. After 4 consecutive days of running, I had no pain, but was feeling some lingering soreness around my knee, so I am taking a few more days off. I can't really taper as I never built up my mileage, I guess my goal for the week will be to run an hour a day, and focus mainly on mental preparation, as that is what will carry me. I guess dropping a couple pounds might help too ... since I have gained 8 pounds over my period of rest! Even though I have no idea what next Monday will bring, I am excited to test my limits ... it is easier to surprise oneself when there is not much in the way of expectations! Also need to decide this week if I am going to try to tackle NYC in November ... although I am leaning in that direction. PM - 4 'faster' miles, then backed off ... 7:26, 7:16, 7:15, 7:01 8:12, 7:53, 7:38, 7:51
|
| Karhu Flow Formula One Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.60 | 6.20 | 10.00 |
| Today was a great confidence booster! Did not really have a plan, other than run an hour, but I did put on my Boston race gear & took a GU ... I guess the adrenalin is starting, cuz I ran much faster than I imagined I would. This is the first time I have been able to hold a sub 7 pace & not feel like I was taxing myself aerobically. I never felt like I was pushing it, just tried to stay relaxed & find my stride. Quite honestly, I was wishing I was in Boston, cuz I felt like I was ready to keep running all the way to downtown Boston! 10k - 41:47 - 6:44 AP .... then 3.8 miles cooldown with (6) 0.1 mile downhill strides - 8:10 AP 6:59, 6:47, 6:48, 6:43, 6:46, 6:30, 6:17 pace for last 0.2 Pushed a little harder last mile to come in under 42, but never pushed too hard, & felt like I could have kept going holding 6:45 pace for a while at least! I am happy, not jumping to any crazy race expectations with one good training run ... but it certainly helps to get this one under my belt at what felt like a moderate effort level!
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Planning to run an easy mile or two tonight after I get all my ducks in a row ... heading for airport at 6:00 tomorrow morning. I honestly thought I had convinced myself that I was just going to just enjoy Boston, and not worry about my time. However, as the days tick down, it just does not seem like a race without a goal! Hence, I have settled on a goal of 3:10, a 7:15 pace ... this equates to a 45 minute 10k, which should be sustainable, at least for the first 16 miles! I do reserve the right to change my goal during the race, as many times as I want, as long as I finish somewhere between 2:59 & 3:30! :) The latest forecast I have seen calls for a 1% chance of snow, so that is what I am praying for ... although not sure how that could happen with a low of 50 & high of 71. I think it is pretty safe to say that chances are the temps will be in the 60's during the race, maybe 50's at the start with a little luck. 10mph winds out of NNW, which is not a bad thing! I am dropping a quick note to BAA, to see if they might consider moving the race start up 7 AM. My bib number is 4608, if you care to be bothered with text updates, just text 'runner' to 345678, you will get a reply asking to enter bib number. Text updates are at 10k, 1/2, 30k, and finish. Since my goal is a 45 min 10k pace, please do not cheer when you get the first text saying 43:xx ... start praying instead please! :) Best of luck to everyone who is running!
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy jog up & down Heartbreak hill while driving course ... enjoying Boston! Met Amy, Becca, Mary, & Cheryl from blog at Expo ... and we had a fun dinner at Bertucci's! |
| Karhu Flow Formula One Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Went to 5k, missed Andrea finish cause parking was hard to find (stayed in a suburb at a friends about an hour from downtown). Met up with Jake, Andrea, Eric, Dan, and Rachelle at finish and we went for an easy 3 mile jog ... great to meet some more fellow bloggers. Then I watched the Mile invitational HS Boys & Girl, Open Mens & Womens from the Grandstands ... exciting & fun ... scary fast runners! It was 3 loops, & they had a big screen showing whole race, so you could really watch the races unfold. Good stuff! Stayed downtown all day & met up with some others I knew from Atlanta, then met my brother for dinner, as he drove up from NYC to watch race. |
| Karhu Flow Formula One Miles: 3.00 |
|
| | Race: |
Boston Marathon (26.2 Miles) 03:52:08, Place overall: 6877, Place in age division: 857 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
|
Awesome day ... I think you all know the conditions runners were faced with!
I had no real time goal, just wanted to make sure I stayed comfortable so I could enjoy the day, and if by some stroke of magic I had a chance at a good time, I would roll with it & push ... but was not concerned with time.
My brother dropped me off about a 1/4 mile from the start at 7:30 & I walked to athletes village ... where I just relaxed, hydrated, ate bananas & a bagel. Met some cool people & before I knew it we were making our way to the start. Most of the day I just ran with the flow of people ... started off at a 7:00 mile pace ... and while this was comfortable ... I knew this would be trouble ... so at about the 3/4 mile mark I jumped off the road for a quick pit stop ... which apparrently I needed from all my hydrating ... because it lasted about 30 seconds! This was good, because when I jumped back in, the pace was a little slower.
By Mile 4, I realized just how hot things were going to get, and basically determined I had 2 options: 1) Push the pace & be miserable and still not be happy with my time, or 2) Back off, enjoy the day, and not worry about my pace. Option 2 was the only logical decision ... coming off knee injury and facing extreme heat conditions, pushing it would make no sense. It was at this point that I started dumping water on my head at just about every opportunity I could ... which was pretty much whenever you wanted ... because the spectators were awesome in their support of the race ... water, ice, popsicles, bananas, cold sponges ... you could get pretty much whatever you wanted when you wanted it!
By Mile 7 I could feel myself overheating, so the water dousings became more frequent. At this point I met up with a couple other runners from the Atlanta Track Club, and ran a few Miles with them around 7:30 pace. After a while I let them go, because I wanted to stop more frequently to make sure I stayed cool & did not want to chase them down every time I did this ... but it was fun to run a couple miles with them ... in the end we had the same time anyway ... and I passed one of them in the last quarter mile.
Around Mile 10, my average pace started dropping pretty substantially, but I really was not running slower, just stopping more often to dump water on head, stand in front of a sprinkler, kiss girls fro Weelsley College, and just soak up the experience while I kept my body temp down ... I guess I did a good job of this as I experienced some chills ... not sure if this was a sign of overheating or over cooling ... but I was going to err on the side of the latter!
At no point in the race was I really uncomfortable, as I took all precautions against going there. The crowds were awesome ... it was easy to get them riled up with high 5's while doing 100 yards pickups & pumping my fist. Another fun thing to do was to get a glass of water & throw it on the boisterous college spectators & then take off in a sprint ... they loved that & and it always got a loud response from the crowd. Of course, 50 yards down the road I would just slow back down.
The hills of Newton were not bad, of course I was running conservative and not racing ... I knew when I reached the top I was home free ... I have not run over 14 miles since I injured my knee in January. I met my brother at Mile 21, hung out & chatted with him a minute or two ... it was great to see him at this point in the race. He asked how I felt & I responded, "Great, I am just out for a jog in the park, there is plenty left in the tank." I thought about ruuning hard the last 5, but it just did not make sense, I did do a bunch of spurts to energize the crowd, but just followed those with recoveries. I think I had ice cubes in my cap about 10 of the last 13 miles!
All in all it was an awesome day ... and while I am a little stiff today ... the best thing about my conservative approach will be a quick recovery. I will return to Boston another day to race!
Splits: Pace
5k: 23:25 7:32
10k: 24:13 7:48
15k 24:22 7:51
20k 27:34 8:52
Half: 1:45:41
25k 27:11 8:45
30k 29:23 9:30
35k 32:43 10:32
40k 30:23 9:47
42k 12:32 10:05
3:52:08 8:52 Overall Avg Pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Post marathon shuffle |
| Karhu Flow Formula One Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Easy 6+ late at night ... or maybe it was early this morning ... impromptu run to the store while visiting a friend in Philly, because he had crashed & I did not have wheels. Felt good ... not ready for speed, but fully recovered. |
| Karhu Flow Formula One Miles: 6.30 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 1.00 | 0.00 | 0.00 | 13.00 |
|
Felt pretty good, comfortably fast I would call it. Hard to believe that last mile was goal marathon pace for a sub 3, but never say never ... for starters I need to lose the beer gut! 1- 8:44 2 - 8:18 3 - 7:59 4 - 8:05 5 - 7:49 6 - 7:54 7 - 7:44 8 - 7:37 9 - 7:45 10 - 6:48 AP: 7:52 PM - Visiting my parents in PA for a little while & one of the beauties of that is the running path along the river out the front door ... let the doubles begin! Easy miles in a refreshing steady rain ... 8:50, 8:40, 8:26 ... finished with a stride the last 0.1
|
| Ghost GTX Miles: 3.00 | Karhu Flow Formula One Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Jogged to riverfront to watch local 5k. They had over 750 runners for first year & raised over 50k for cause ... pretty cool. I thought about racing ... and should have as 20:25 won the 40-49 age group & they had some good loot ... Mizuno bag, $20 restaurant gift cert., 4 pairs of running socks ... not bad for an age group winner! Of course, the thought of getting up & running 6:30 miles was not too appealing, but it was fun to watch & cheer on other runners. The mind wants to run more/train harder ... but I am pretty much scared of injury ... and my old body tells me to take it easy. Consistency is not something I have been able to maintain the last 3 months due to my knee issues ... and since those seem to have passed ... that is what I will strive to get back to!
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| Cold, wet, rainy day ... but rain finally let up so I could get out! Felt pretty good, AP 7:34 8:15, 7:41, 7:46, 7:43, 7:39, 7:35, 7:25, 7:24, 7:23, 6:50
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
|
Beautiful sunny day, trying to decide if I will go long or fast
today! Ate pasta last night, so maybe I will try to go long ... fast
seems to be a challenge for me mentally these days anyway! I will
be the 3:40 pacer for the Poconos marathon May 20! That should be
interesting, because I struggle talking & running ... and I will
have to be a chatterbox as a motivator ... not to mention I will have to
carry a sign the whole way. Good news is it has 1800' of elevation
drop & a 3:40 is only a 8:23 pace, so I should be in a comfort
zone. Although not sure it is possible to be comfortable beyond 18
miles! lol Yesterday, I ran 10 miles & then ate half a bag of chocolate doughnuts, felt like I broke even! Today I ran 20 ... before eating the other half! :) Ran the Capital Area Greenway Belt in Harrisburg, a fun 20 mile loop with varied scenery & some soft surface running trails ... about 800' of elevation gain & drop, with a good portion flat. This was a good confidence builder for my pacing duties May 20 ... wanted to make sure I was not in over my head. Pretty much a comfortable, steady effort & about 15 seconds faster than what I will have to pace .. so should be in good shape, particularly since the marathon has 1800' el drop. Debated stopping at Mile 19 & walking it in, just to be cautious with my knee ... but decided I would gain mental fortitude experience by pushing on ... after all, that is about 90% of what the last 10k of a marathon boils down to! I was on pace for a 3:33 marathon, almost 20 minutes faster than Boston ... to give you an idea of what running in 80 degree temps does to ones performance!
| Split |
Avg Pace |
| 1 |
8:10 |
| 2 |
8:21 |
| 3 |
8:17 |
| 4 |
8:13 |
| 5 |
8:13 |
| 6 |
8:13 |
| 7 |
8:12 |
| 8 |
8:11 |
| 9 |
8:14 |
| 10 |
8:12 |
| 11 |
8:03 |
| 12 |
8:16 |
| 13 |
8:10 |
| 14 |
8:07 |
| 15 |
8:04 |
| 16 |
8:03 |
| 17 |
8:06 |
| 18 |
8:01 |
| 19 |
8:03 |
| 20 |
7:48 |
| Summary |
8:09
|
|
| Brooks PureFlow 2 Miles: 20.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I was going to take a day of rest, but it was too nice out to miss an easy 6 mile recovery jog along the river! 9:18, 8:52, 8:54, 8:38, 8:18, 8:58 |
| Brooks PureFlow 2 Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Well, I refrained from dropping $100 on the bright orange Boston jacket at the expo ... but have to admit the color grew on me over the race weekend ... as everyone was wearing one! Anyway, checked on line this morning ... everything marked down 40% ... so got the jacket for $60, black track version for $54(was 90), string backback for $17 (was 28), & compression shorts for $24 (was 40). Wait ... I spent $155 ... not $100 ... dangit! Oh well, it was my birthday last week!
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 4.00 | 0.00 | 0.00 | 5.50 |
| Ugh ... these were tough miles ... may have to sign up for a 5k to jump start the legs! First 3 were into wind, stopped briefly after 2, 3, & 4 to catch breath & drink some water 7:43, 7:10, 7:05, 6:40, 6:57 1/2 mile cool down jog.
|
| Brooks PureFlow 2 Miles: 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Beautiful sunny afternoon, just wanted to run at my 'Happy' pace, & was very happy with what that pace was!
| Split |
Avg Pace |
| 1 |
7:54 |
| 2 |
7:45 |
| 3 |
7:45 |
| 4 |
7:41 |
| 5 |
7:40 |
| 6 |
7:33 |
| 7 |
7:31 |
| 8 |
7:24 |
| 9 |
7:40 |
| 10 |
7:25 |
| 11 |
7:25 |
| 12 |
7:44 |
| Summary |
7:37 |
Second consecutive 50 mile week, with no knee issues, hopefully I can consistently stay around that mileage & stay free of injury!
|
| Brooks PureFlow 2 Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 1.00 | 0.00 | 2.50 |
| Rode bike 5 miles to track, did a little fast running, rode home. Soft surface track, inside lanes are soft with ankle twisters on curves, so ran in what probably would be 3rd lane. I am definately not good at speed work & don't really enjoy it ... but a little is better than none. Ran 400 meter recoveries in about 2:00 each, then did a short cool down 4 x 400: 1:22, 1:25, 1:30, 1:28 Did not have a target pace & never looked at watch while running them.
Planned on doing more, but it was hot! It is what it is! The bike ride was nice! :)
|
| Brooks PureFlow 2 Miles: 2.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 1.00 | 7.00 |
| 5 mile progressive tempo, then 2 mile cool down 1- 7:34 2 - 7:23 3 - 7:09 4 - 7:02 5 - 6:32 6 - 7:53 7 - 8:13 Focused on running comfortably, shortening stride, & quickening turnover.
|
| Brooks PureFlow 2 Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 1.00 | 5.00 |
| Trying to keep miles light this week ... 7:41, 7:16, 6:56, 6:54, 6:42
|
| Brooks PureFlow 2 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 2.00 | 0.00 | 1.00 | 5.50 |
| Hot 7:40, 7:12, 6:50, 6:28, 1.5 cool down @ 8:23 |
| Brooks PureFlow 2 Miles: 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 8:20 pace |
| Brooks PureFlow 2 Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8:20 pace ... oh the excitement of dialing in to a pacer pace! :) |
| Brooks PureFlow 2 Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Ran 11 easy miles with the Harrisburg River Runners Club ... got introduced to 2 gals who will be running in the Poconos marathon ... and one needs a 3:40 to BQ ... which is the pace group I am leading. Anyway, that works out perfect ... as I can catch a ride to the race with her! |
| Karhu Flow Formula One Miles: 10.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
|
Probably no run today ... but I do have a prayer request! My mom has been battling acute leukemia, since she was diagnosed last June. This last week has been her toughest yet!. She awoke last night with a fever of 103, and saw her doctor today before a scheduled treatment, and she has been admitted to the hospital for IV antibiotics & some additional testing. It is Mothers Day weekend, so we are all praying her hospital stay will be brief, give her strength, and combat the evil disease attacking her! My sister is arriving this afternoon, and my brother & his family are arriving tomorrow ... praying for a weekend which brings smiles to her face!
|
| Brooks PureFlow 2 Miles: 2.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| |
| Brooks PureFlow 2 Miles: 3.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 8:30 pace |
| Brooks PureFlow 2 Miles: 7.00 |
| |
| | Race: |
Poconos Marathon (26.2 Miles) 03:45:51 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.70 | 0.00 | 0.00 | 0.00 | 26.70 |
| Interesting day of pacing, one day I will add some more detail ... but it was hot ... great group to about Mile 18, where the heat & hills quickly took its toll! I ran with a race sponsored watch, which died at Mile 17 ... so from there I was guessing. Ran the right pace, but looped back a couple times at 19 & 22 to give some words of encouragement to my disappearing group.Thought I was on pace to still come in under 3:45 ... but ended up being 3:45:51 ... not a big deal because I was not really pacing anyone the last 3 miles.
Got back to hotel only to read a text message from my brother that he was enroute to Harrisburg because my mom had taken a fall in the morning & was back in the hospital. Battling a terminal disease is tough, head hitting tile floor in bathroom did not help. The entire left side of her head is badly bruised (she is platelet dependant) and bruises incredibly easily ... not a good combination for falling head first on a tile floor! Good news is all heart & neural tests are clear, and internal bleeding appears under control. She is getting great care & in pretty good spirits all things considered. She is not in critical care ... but every day presents critical challenges. Running does not seem too important to me these days, although it does help to clear the mind when I get out there!
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
|
| Split |
Avg Pace |
| 1 |
8:13 |
| 2 |
8:10 |
| 3 |
7:49 |
| 4 |
7:47 |
| 5 |
7:22 |
| 6 |
6:54 |
| Summary |
7:43 |
|
| Brooks PureFlow 2 Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 @ 7:22 |
| Brooks PureFlow 2 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 @ 8:13 |
| Brooks PureFlow 2 Miles: 7.50 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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.
| |
|
| | 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. | |
| |
| | 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!
|
| Brooks PureFlow 2 Miles: 3.00 |
| |
| | 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
| |
|
| | 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!
| |
| |
| | 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 |
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| | 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 |
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| | 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 |
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| | 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 | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 13.10 | 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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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 |
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| | 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 | | 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 | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
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| | 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 | | 2.50 | 0.00 | 0.00 | 3.10 | 5.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.10 | 0.00 | 0.00 | 0.00 | 0.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.10 | 0.00 | 0.00 | 0.00 | 0.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 65 days to NYC marathon, time to kick it in gear, hopefully my time off has allowed my nagging injuries to disappear. 85% humidity is not my friend, so I took a short walk break after every mile ... September means cooler weather is near I hope. |
| Karhu Flow Formula One Miles: 7.00 |
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| | 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 | | 0.10 | 0.00 | 0.00 | 0.00 | 0.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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 |
| 7:43 ap | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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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 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.10 | 0.00 | 0.00 | 0.00 | 0.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.10 | 0.00 | 0.00 | 0.00 | 0.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.10 | 0.00 | 0.00 | 0.00 | 0.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 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 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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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 |
| 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.
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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 |
| Legs sore from soccer, pushed thru for 6 slow miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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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 |
| 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. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
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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 |
| Day One of Hanson Marathon Method 18 week training plan ... which will serve as my outline ... 6 miles easy ... 8:43 AP ... per plan! |
| | 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. | |
| | 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. | |
| | 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 | |
| | 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.
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| | 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 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
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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
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| | 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 | |
| | 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.
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| | 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! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 841.20 | 56.60 | 8.90 | 58.75 | 965.45 |
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| ST-6 Racer Miles: 24.80 | Adios Miles: 124.40 | Nike Free Miles: 5.00 | Karhu Flow Formula One Miles: 136.80 | Ghost GTX Miles: 13.00 | Brooks PureFlow 2 Miles: 153.70 |
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