Boston Strong

Dirty Spokes Trail Race - Central Park

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJG's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
20032004200520062007200820092010201120122013201420152016201720182019
15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate
to Ukraine's Armed Forces
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
30.752.001.004.5038.25
Boston Adizero Red Miles: 14.50Vertical Feet Climbed - 2011 Miles: 2348.00Adidas Marathon TR Miles: 19.00ST-6 Racer Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.508.50

Really only 1 thing mattered about this run, and that is it is the first time that I wanted to run in the last 7 days!  That is a good thing, because the week off came at a crucial time with a couple goal races around the corner & the week off definitely hurt what I have worked towards.

I have some lofty goals, and I have to say, right now I am a little intimidated about meeting them in the month of July!  Peachtree 10k is in 2 weeks, goal is to go sub 40, which is a 6:25 pace, so I figured I would do some 1/2 mile intervals at race pace.  First two felt good, struggling at end of 3 & 4, and decided to drop back to sub 7 for number 5.  Number 6 had a significant downhil (& some up), but decided to crank one more out.  Original plan was to do 7, but opted for a longer cooldown, and save risk of collapse!  Oh ... & I remembered after the 4th interval that I had a large steak & 3 beers at 3 pm!

Split Time Distance Avg Pace
1 0:04:04 0.5 8:08
2 0:03:44 0.5 7:29
3 0:03:09 0.5 6:18
4 0:03:48 0.5 7:36
5 0:03:07 0.5 6:15
6 0:04:23 0.5 8:47
7 0:03:10 0.5 6:21
8 0:04:01 0.5 8:02
9 0:03:06 0.5 6:13
10 0:04:47 0.5 9:34
11 0:03:26 0.5 6:53
12 0:04:59 0.5 9:58
13 0:03:11 0.5 6:22
14 0:04:52 0.5 9:45
15 0:04:48 0.5 9:37
16 0:04:50 0.5 9:41
17 0:04:38 0.5 9:17
 Summary 1:08:12 8.5 8:01

 

Boston Adizero Red Miles: 8.50Vertical Feet Climbed - 2011 Miles: 655.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

8:25 AP

First 3 felt good, last 3 made me want to retire from running for next 3 months.

Is it almost Fall yet?

Boston Adizero Red Miles: 6.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 6m trail run at Suwanee Mtn - 855 vert - 8:54 pace

Never made it to treadmill yesterday ... maybe some pm tempo miles on it today!

Afternoon - 3 mile trail run, trying to layout a possible course for the HS cross country team which Alex will be running on this fall..  It was 90 degrees.  100' vert  AP - 7:54

Adidas Marathon TR Miles: 9.00Vertical Feet Climbed - 2011 Miles: 955.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Trail run with son ... we tried in morning but torrential rains guided us to IHOP, but we got the run in at lunch.  He is doing his first trail race this weekend, only 2.5 miles, I will run with him, then push harder on loop 2 for the 5 miler.  We need the rain ... trail was a nice soft running surface!

Adidas Marathon TR Miles: 4.00Vertical Feet Climbed - 2011 Miles: 473.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.002.001.001.005.00

Track during Alex cross country practice - he ran 3 1000m between 3:42 & 3:55.

 1 mile warm-up @ 7:45

800 in 2:45, 800 in 2:52.

3 miles in 7:15, 6:20, 7:20

Was going to do a bunch of 800's, too hot, another workout made up on the fly!

10k is July4, goal is sub 40, which is 6:25 pace ... not feeling good about this in heat, maybe with a little luck, start temp will be in high 60's.

July 4 Race Plan:

Split     Pace    El. Change

   1      6:30      + 25

   2      6:15      -100

   3      6:15      - 75

   4      6:45      + 50

   5      6:45      + 75

   6      6:15      - 50

  0.2    1:12      - 25   (6:00 pace)

Finish Time:   39:57   Hmmm ... I guess it is possible.

I will need to control my pace the first 3 miles, so I do not die on the uphill thru 4 & 5.  If I can make it to this point on target, huge crowd support/adrenalin should help crank out a strong finish!  Miles 4,5, & 6 are definitely where I will either make it or break!

Peachtree Road Race Elevation Chart

ST-6 Racer Miles: 5.00
Comments(6)
Race: Dirty Spokes Trail Race - Central Park (5.75 Miles) 00:42:39, Place overall: 22, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

This was a 2 loop course, I ran the first loop with Alex (my soon to be 14 year old son).  He did well, finished 3rd Overall in the 2.8 mile race.  I pushed a little harder the second half, but definitely was not pushing my limits.  We got a fair amount of rain last night & course was a little slick, but not too bad, mostly single track.  There was a 0.3 loop around a baseball field, before hitting the trail, which allowed for some spacing.  I coached Alex on when to make passing moves, but mostly let him dictate the pace.  On the second loop, I gradually picked off runners as they came into sight, but was not aggressively trying to bring new ones into sight.

 We had fun, I was really excited for Alex to come in 3rd Overall, as that should be a good motivating experience for him.  Of course, most of the more serious runners ran the longer distance, but third overall was still a great accomplishment for him, as he has just started running.

 The winner got a six pack of Terrapin beer ... if I only would have known!  lol  But we did get nice pint glasses to go along with the shirt.

 Trail running is different and hard to place much value on Splits, but they were 7:59, 8:36, 8:06, 7:57, 8:35, and a 6:00 pace for last 1/4 mile.

Adidas Marathon TR Miles: 6.00Vertical Feet Climbed - 2011 Miles: 265.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
30.752.001.004.5038.25
Boston Adizero Red Miles: 14.50Vertical Feet Climbed - 2011 Miles: 2348.00Adidas Marathon TR Miles: 19.00ST-6 Racer Miles: 5.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: