| 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 | | 337.20 | 38.90 | 14.30 | 14.00 | 404.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 1.00 | 0.00 | 0.00 | 5.30 |
| 5.3 @ 9:23 am 2 miles on beach Last mile 7:46 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 9:47 am 2.5 miles on beach Last mile 8:02 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| 8 miles @ 9:29 am Mile 6 @ 8:02 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy run @ 10:15 pace. Leisure Half marathon Sunday |
| | Race: |
Naples Daily News Half (13.1 Miles) 01:53:52 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 3.10 | 0.00 | 13.10 |
| Perfect race execution, rain stopped 5 minutes before start and I ran out of parking garage ad the National Anthem played.
Purposely started at back of pack so runner traffic would keep me contained. First 10 miles was a progressive run with a 9:45 first mile and an 8:13 10th mile.
I wanted to close with a benchmark time for a 5k, and I was thrilled to run a 23:56. <7:49, 7:52, 7:30 plus 45 seconds >. The first 12 miles were comfortable, obviously I went out of my comfort zone the last 1.1 miles because I could taste a sub 24.
I will race a 5k in 3 weeks, which will give me some time to do some speed work & build a base. I have no idea what time I will shoot for, but after today I am a lot closer than I thought I was ... thank God for muscle memory! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 1.00 | 0.00 | 7.00 |
| 7 miles @ 9:15 ap 2.5 miles on beach 3 0.25 intervals on beach sub 8 5 100m intervals sub 7 Basically a recovery run with a little speed work mixed in. Legs feel good after Sunday effort on one week of training. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy pace with some short intervals. 4.6 miles on beach. Lots of stretching. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I took a few days off because rain & recovery time is always good. 9 puddle hopping miles in rain @ LKSP. Winter monsoons not so bad here, 59 degrees. 90% on hardpacked sand, with 3 miles on beach, even at high tide provided an excellent running surface. I did not see another sole the entire run, until I detoured from beach & stopped to tell Ranger station not to lock me in at sunset. I have the 24/7 code to get in/out, but forgot to put permit on dash, so I did not want them out looking for me! Otherwise I would have easily run another 4 or 5 miles. The ranger was the guy I bought the pass/permit from a few days earlier & he said, No worries, I recognized your truck. Well, at this point, I was off the beach & it was still raining, so I thanked him for giving me a reason to ug my run short because I may have run on the secluded beach all night. The ranger is a young lad, but he grew up a out 45 minutes from me in PA. All in All, a good day. This park will be my new running haven, just 20 minutes North. Avg pace: 8:38. My miles on beach were low 8's at steady effort. This will translate well to paces on pavement. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| LKSP - All on packed sand. 5 mile loop on trails, then 5 mile loop on beach starting 20 minutes before sunset. Of course, the most spectacular colors often come after sunset time & tonight it did not disappoint. Just had to turn cap light on for the half mile service trail from beach back to trailhead. 8:54 average pace. Feeling good after 2 back 2 back medium long runs. I do believe it is safe to say said is my all time favorite 10 mile loop, & lord knows I don't like to run more than 10 miles unless I am getting a free t-shirt! | |
| | 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 |
| 3 @ Freedim Park 3 @ DWSP on beach All easy |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| DWSP on beach | |
| | Race: |
Scout Run 5k (3.1 Miles) 00:22:14, Place overall: 7, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.10 | 0.00 | 7.10 |
| Goal was 22:30. Paced behind 3 guys for first half, then dropped them at the turnaround & was on my own the rest of the way. Small race, very happy with pace progress after o lu one month of training. 4 easy miles on beach in afternoon. 5k: 22:15 Mile 1: 7:15 Mile 2: 7:10 Mile 3: 6:55 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.70 | 0.00 | 0.00 | 0.00 | 9.70 |
| LKSP: 6 on trails, 3.5 on beach 9:09 a.p. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| After 18 holes of golf in Cape Coral, I headed to Bowditch Point as that was closest beach & daylight was running out. After a half mile down to beach, I was hoping for a good out & back, but after 100 yards I had to make a turn she to an atrocious smell. I got in 6 half mile loops before it got too dark @ 8:44 am. There is a 50 yard up & 50 down hill on trail that is worth returning to run 100 repeats on, so all was not lost. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 18 holes of golf followed by 7 miles @ LKSP, 2 Miles on trail, 5 on beach. 8:44 am ... some leg strengthening & stretching before final mile cool down. Time to start thinking about race goals for Half Saturday. First draft: 6.9 mile warmup with 15 second progressive miles from 9:30 down to 8:00. Followed by a 45:15 10k with 5 second progressive miles from 7:35 down to 7:10 with a 0.2 mile kick to finish. This would be a 1:46:30 ... a 7+ minute improvement over 4 weeks ago. Ok, I hope those times are as easy to run as they were to establish! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| LKSP 6 on trails, 3.5 on beach 8:47 am Rethinking half strategy for Sunday. 3 Mile warmup, hold BQ pace of 7:45 for last 10 ... or 8 if I feel like a longer warmup. This would bring me in around 1:45 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| | Race: |
Paradise Coast half (13.1 Miles) 01:49:38, Place overall: 52, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 10.00 | 0.00 | 0.00 | 13.10 |
| 10 mile workout. Was on pace for 1:45 at 10 mile mark, but made a conscientious decision to Coast the final 5k as my cooldown | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 4 mile cycling loop on trail, 1 mile run & a other 3 cycling on beach as Super Moon rapidly hijacked the rideable beach surfcace. So lots of stretching & soaking feet. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| First couple on trail, 5 on beach. 8:58 ap, followed by cycling 8 miles on beach. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 4.7 mile progressive run, 1.5 cooldown Followed by 11 miles biking on beach Lots of stretching. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| LKSP: 8 easy @ 9:00 ap followed by 8 easy on bike |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 4.7 mile progression run, 1.5 mile cool down, 9 easy on Bike | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| 3B, 3R sub 8, 5B |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| 3B, 6R, 12B Progressive run, 7:45 ap |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Progressive 5 on trails @ 8:40 ap 5 easy cool down on beach @ 9:20 ap | |
| | 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 |
| | 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 | |
| | 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 | |
| | 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 |
| | 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 | |
| | 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 |
| | 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 |
| | 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!!! | |
| | 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 |
| | 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 |
| | 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. :) |
| | 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 | |
| | 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 | |
| | 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 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| Pelican Bay, out @ 7:53, back @ 8:15 ap |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 2.00 | 0.00 | 0.00 | 6.10 |
| 8:21 ap |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 8:40 ap | |
| | Race: |
Run for the Music 10k (6.2 Miles) 00:44:52, Place overall: 22, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 6.20 | 12.40 |
| Tough racing conditions, 70 & 97% humidity. My goal was no 7's & pick it up if I could. In hindsight, I should have gone 7:30, 7:15, 7 00, and go from there. Started out 6:53 with a pack of about 8, 7:00 flat for miles 2 & 3 & at turnaround I knew the 'back' was going to suck. At the next water table I walked & flipped a cup of cold water upside down on my head & let it drip out to cool me down. It was at this point I threw 'race pace' out the window ... & repeated the walk/water dousing at @ 2 more water stops. I did manage a 7:36 & 7:39 for miles 4 & 5. I pi led up a little with a 7:16 mile 6, and closed with a 6:44 pace. I do not like 10ks ... particularly in 97% humidity! I ran another 10k recovery miles in the evening on sand at a 9 minute pace with lots of walk breaks ... I enjoyed the second 10k alot more! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Recovery pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| 2.5 Black Island loop x 2, 3 mile cooldown on beach. 1st loop 8:15 ap, 2nd loop 7:45 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 337.20 | 38.90 | 14.30 | 14.00 | 404.40 |
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