| 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 | | 38.00 | 15.00 | 0.50 | 0.00 | 53.50 |
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| Boston Adizero Red Miles: 22.50 | Adidas Marathon TR Miles: 14.00 | ST-6 Racer Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 2.00 | 0.00 | 0.00 | 16.50 |
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Well, it has been a while since I have done a long run, as I am not currently training for a marathon, but with 50 degree temps this morning I figured I better take advantage, as probbably wont see that again for at least 4 months! I did not have a pace goal, just wanted a long run at comfortable pace. Felt good & did not push hard at any point, was happy to see I was averaging a 7:38 pace at the 11 mile mark. At that point however, I started to feel tightness in my left calf, so I stopped to do a little stretching & then switched gears from gears from comfortable to slow, easy run for last 5.5. I ran the bike course of an Irongirl triathlon at Lake Lanier that a friend of mine was running & encouraged the cycling ladies along while I ran, which really helped to pass the time! El Gain: 1,065'
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Avg Pace |
| 1 |
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7:56 |
| 2 |
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7:25 |
| 3 |
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7:52 |
| 4 |
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7:50 |
| 5 |
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7:33 |
| 6 |
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7:20 |
| 7 |
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7:30 |
| 8 |
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7:07 |
| 9 |
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7:55 |
| 10 |
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7:50 |
| 11 |
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7:40 |
| 12 |
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8:35 |
| 13 |
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9:01 |
| 14 |
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8:42 |
| 15 |
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9:00 |
| 16 |
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9:29 |
| 17 |
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9:07 |
| Summary |
8:05 |
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| http://connect.garmin.com/activity/85879955
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| Boston Adizero Red Miles: 16.50 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 2.00 | 0.00 | 0.00 | 7.50 |
| 8 PM 55 degrees WooHoo! Soccer Fields on Grass - it is almost exactly a 1/2 mile loop around fields.
4 half mile intervals & a couple tempo @ 8:00 pace
| Split |
Time |
Distance |
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Avg Pace |
| 1 |
0:04:13 |
0.5 |
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8:27 |
| 2 |
0:04:14 |
0.5 |
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8:28 |
| 3 |
0:03:28 |
0.5 |
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6:56 |
| 4 |
0:04:13 |
0.5 |
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8:27 |
| 5 |
0:03:28 |
0.5 |
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6:56 |
| 6 |
0:04:12 |
0.5 |
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8:25 |
| 7 |
0:03:28 |
0.5 |
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6:56 |
| 8 |
0:04:12 |
0.5 |
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8:24 |
| 9 |
0:03:27 |
0.5 |
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6:54 |
| 10 |
0:04:13 |
0.5 |
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8:27 |
| 11 |
0:03:59 |
0.5 |
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7:59 |
| 12 |
0:03:58 |
0.5 |
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7:56 |
| 13 |
0:03:58 |
0.5 |
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7:56 |
| 14 |
0:03:57 |
0.5 |
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7:55 |
| 15 |
0:04:55 |
0.5 |
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9:51 |
| Summary |
1:00:01 |
7.5 |
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8:00 |
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| Adidas Marathon TR Miles: 7.50 |
| | Comments(2) |
| | 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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Went to an open track meet at Emory University put on by the Atlanta Track Club. Nice cooler weather in evening, unfortunately that did not help tightness in legs, and foolishly I did not warm up properly before the 400m! Ran first 200m in about 30 seconds, which I soon realized was too fast, as at about 250m I was pretty much done!! Afterward, I felt tweaking in my hamstring, so I opted not to run the 1500 & 3000m. Note to self, do not run 16.5 & 7.5 miles the two days before a track meet! They hold these the next 4 weeks, so I hope to make it back, as it would be nice to establish PR benchmarks at these distances for future comparison, although I definitely know I will never be a track guy ... there were some smokin fast dudes there! So, basically it turned into a recovery day ... have to decide what Wednesday will be!
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 4.00 | 0.00 | 0.00 | 6.50 |
| 8 PM 70 deg 64% Hum Soccer Fields 6m @ 7:14 AP - 1/2 m cool down 1- 7:57 2- 7:31 3- 7:16 4- 7:10 5- 6:51 6- 6:35 Felt better as run progressed.
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| Adidas Marathon TR Miles: 6.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 2.00 | 0.50 | 0.00 | 15.00 |
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Ran 3m to Walmart @ 7:12 AP - 7:37, 7:06, 6:52 Bought a new sprinkler & Sobe water Ran 3m home @7:56 AP - 7:54, 7:52, 8:04 Ran 1 mile in front yard barefoot, doing 50 yard strides thru sprinkler, with jog backs, 13 total between 8 & 9 seconds each. 11 PM - 70 deg 75% hum Somewhat of a monumental run for me, as I surpassed last years total mileage. Easy tempo run, 8m @ 8:20 pace.
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| ST-6 Racer Miles: 8.00 | Boston Adizero Red Miles: 6.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| 8 PM 82 deg 48% hum My son rode his bike with me, I convinced him to run 1 mile while I recovered from the first 4. I don't think he was happy, when he got back on the bike, I did not see him again until I got home ... and he had the water! 4m @ 6:52 AP - 6:56, 6:47, 6:55, 6:49 - rode bike 1 mile 3m @ 7:38 AP - 7:10, 7:55, 7:49
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 38.00 | 15.00 | 0.50 | 0.00 | 53.50 |
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| Boston Adizero Red Miles: 22.50 | Adidas Marathon TR Miles: 14.00 | ST-6 Racer Miles: 16.00 |
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