Boston Strong

Week starting Jan 19, 2014

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
ST-6 Racer Lifetime Miles: 223.50
Boston Adizero Red Lifetime Miles: 607.00
Boston Adizero White Lifetime Miles: 430.00
Nike Free Lifetime Miles: 362.00
Nike Trail Lifetime Miles: 327.20
Boston Classic Lifetime Miles: 362.50
Adidas Marathon TR Lifetime Miles: 155.90
Vertical Feet Climbed - 2011 Lifetime Miles: 75701.00
Kinvara 2 Lifetime Miles: 31.80
Adios Lifetime Miles: 277.90
Ghost GTX Lifetime Miles: 328.00
Karhu Flow Formula One Lifetime Miles: 166.30
Brooks PureFlow 2 Lifetime Miles: 153.70
Adios II Lifetime Miles: 147.40
Adios 2 Lifetime Miles: 150.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.0012.200.008.1045.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.002.100.003.106.20

Took 2 days off running ... weekend fun & got soccer reffing license

JB rd. out & back

Out: - progressive 5k: 21:13   6:51 ap   7:15, 6:56, 6:25, 37 sec

Back:  23:38   7:37 ap    7:40, 8:04, 7:11, 42 sec

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

8:23 ap hood loops

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0010.100.000.0013.10

Pretty happy with this run, it is amazing the progress that can be made in 30 days of consistent running.  It was 7 pm, 27 degrees & windy.  Did not really have a plan when I went out, but wanted to get at least 8 in.  My calves were very tight when running uphill the first couple miles, but they slowly loosened up.  After a few miles, I started thinking about the brutal cold front coming in, and thought maybe I should run 13.1 & get my long run in, a good benchmark 3 months before Boston.

This was my neighborhood loop run, it is basically a half mile from the front of the hood to the back culdesac with about 90' of incline, and then back down to complete the mile ... of course I start in the middle from the house, so the mile splits go up, down, & back up.  They were clicking off pretty easy & I felt good, so by Mile 6, I had pretty much decided to run 13. 

Half Marathon:  1:42:02  This is my BQ pace.

Split   Avg Pace
1   8:11
2   8:02
3   8:04
4   7:46
5   7:52
6   7:49
7   7:46
8   7:44
9   7:42
10   7:41
11   7:33
12   7:35
13   7:33
0.1   7:26
Avg Pace 7:47

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 loops in  hood  8:58 ap

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.005.005.00

JB out & back, lunch break

5 @ 6:49 ap ... big uphill at start of Mile 4 killed me!

6:52, 6:43, 6:30, 7:12, 6:48

Getting Faster!  :)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

JB out & back  8:38 ap

Easy run that seemed to get progressively harder

8:38, 8:18, 8:13, 8:37, 8:56, 9:18

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.0012.200.008.1045.30
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