| 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 | | 38.90 | 0.00 | 1.00 | 7.10 | 47.00 |
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| ST-6 Racer Miles: 14.00 | Boston Adizero Red Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 1.00 | 0.00 | 9.00 |
| 8 miles @ 7:45 pace, last mile @ 6:46 7:53, 7:47, 7:44, 7:47, 7:46, 7:40, 7:37, 7:43, 6:46
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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 |
| 8 @ avg 7:50, cooldown @ 9:50 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 9 @ 8:08, 2 m cooldown | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.00 | 5.00 |
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Track workout: 3 x 1 mile w/ 400m easy jog intervals. 6:11, 6:04, 6:02 I threw in an extra 1/10th mile onto end of last mile to simulate a 5k finishing kick ... did this in 30 seconds ... 4:56 pace. I decided on this workout last minute, as I am running a 5k Saturday, and my training has been more focused on building mileage vs. speedwork ... so I wanted to get a feel for how I might perform Saturday. My 5k PR is 21:07 & my goal is sub 20. I think I should be in good shape for this, as that requires a 6:25 pace ... so as long as I do not go out too fast (which I always do in a 5k), I should be able to maintain that pace, as it is 20 seconds slower than the mile intervals I just ran. I have only done a few track workouts before & never 1 mile intervals, so not sure where this stands in terms of improvement, but I don't think I could have performed at this pace last fall. I look fwd to incorporating weekly track workouts once I get my base mileage built up to where I want it, but that is probably still a month away ... I signed up for the 5k because it is sponsored by a local brewery ... so could not pass on the free beer & music festival post-race! :-)
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles around soccer fields during sons scrimmage. always nice to do recovery miles on grass. |
| Boston Adizero Red Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.00 | 4.00 |
| Easy run with varying length strides ... no rhyme or reason ... just a little loosening/sharpening for 5k tomorrow. | |
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| | Race: |
SweetWater 420 5k (3.1 Miles) 00:20:36, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 0.00 | 0.00 | 3.10 | 5.00 |
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Fun, slightly disappointing, rewarding race! Extremely hilly course! Goal was to go sub 20, which I was confident I would get. Was comfortably ahead of pace, but knew I was in trouble at the 2 mile mark when my Garmin read 2.1! I was still fine on pace, but pushing hard & more hills were ahead! At 2.5 mile mark, hit the wall ... if that is the right term & possible in a 5k! I slowed to a jog as I was spent, then kicked it back in again with about 0.2 to go. Finished in 20:36 ... according to Garmin I covered 3.2 with an avg pace of 6:22 ... a 6:26 is required for a sub 20. Regardless ... this was a PR by 31 seconds on a really tough course ... and I did win 1st in Age group & got a couple free pints at SweetWater 420 at finish ... with a live musical festival to boot! I am confident I will break 20 on my next 5k race, and my goal is now sub 19. Best part of day was my 13 year old son joined me for his first race ... he finished in 26:30 ... which is pretty good considering he has never run that distance or trained ... although he is a soccer player. Great news is he enjoyed it ... and wants to sign him up for another one. Maybe with a little persuasion, I might be able to get him to join me on some training runs! he lives with his mom, otherwise that would be a no brainer ... but the fact he enjoyed the experience is a good step in the right direction!
Garmin Splits: Mile 1: 5:59, 2: 6:14, 3: 6:57, 0.23: 6:07 pace | |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 38.90 | 0.00 | 1.00 | 7.10 | 47.00 |
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| ST-6 Racer Miles: 14.00 | Boston Adizero Red Miles: 4.00 |
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