| 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 | | 38.50 | 5.00 | 0.00 | 0.00 | 43.50 |
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| Adios Miles: 12.00 | Brooks PureFlow 2 Miles: 31.50 |
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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 |
| 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!
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| | Comments(3) |
| | 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
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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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
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| Brooks PureFlow 2 Miles: 20.00 |
| | Comments(7) |
| | 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 |
| | Comments(6) |
| | 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!
| | Comments(3) |
| | 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.
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| Brooks PureFlow 2 Miles: 5.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 38.50 | 5.00 | 0.00 | 0.00 | 43.50 |
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| Adios Miles: 12.00 | Brooks PureFlow 2 Miles: 31.50 |
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