| 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 | | 25.70 | 7.00 | 1.50 | 2.00 | 36.20 |
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| Boston Adizero Red Miles: 4.00 | Boston Classic Miles: 9.20 | Boston Adizero White Miles: 12.00 | Nike Free Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| ran 4 miles, AP 7:58, AHR: 134 bike14 miles, 14 mph, AHR: 109
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| Boston Adizero Red Miles: 4.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 0.00 | 0.00 | 3.00 |
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After 70 miles in 7 days, I have decided to give myself a full day of rest, probably will bike some and maybe a couple light miles this evening. I am a little concerned about high mileage injuries, and don't really like mileage goals, as a result ... but know increasing my mileage is what I need to do for a strong fall marathon! I should be excited to run, as my next run will put me over 1,000 miles for the year ... this is a big milestone for me... considering it is a 50% leap over my previous high mileage, last year. ... and there are still 5 months to go! My goal in January was consistency, with a minimum 30 mpw .. for the most part I have accomplished that over the last 7 months. Would be nice if I could put together (2) 200 mile months to get ready for October, that is my goal, if my legs can handle it without being in a constant state of soreness! 9 PM - Severe thunderstorms all night, cleared just as sun was set. Stepped outside & it had plummeted to 70 degrees, so I threw on my shoes & got a quick 3 in as darkness set in! Felt good 7:32, 7:16, 7:19
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| Boston Classic Miles: 3.00 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.00 | 0.00 | 1.00 | 12.00 |
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Two easy days & a full day of rest yesterday were in order, felt good today. Progression run 10 seconds faster each mile was my goal ...
| Split |
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Avg Pace |
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Avg HR |
| 1 |
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8:40 |
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137 |
| 2 |
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8:30 |
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140 |
| 3 |
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8:19 |
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144 |
| 4 |
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8:11 |
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145 |
| 5 |
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8:01 |
|
148 |
| 6 |
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7:50 |
|
149 |
| 7 |
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7:40 |
|
144 |
| 8 |
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7:29 |
|
148 |
| 9 |
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7:19 |
|
152 |
| 10 |
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7:08 |
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157 |
| 11 |
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6:56 |
|
161 |
| 12 |
|
6:40 |
|
166 |
| Summary |
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7:44 |
|
149 |
Kicked it in a little the last mile because I just wanted to be done! First 9 miles were relatively easy, last 2 sub 7's were hard! Overall felt good & was pleased with workout. Quick water break at half way point ... don't really know what to make of HR info, but it appears to start spiking when I go under 7:30 mile. Probably need to do a tempo run at about 7:15 & see what it does ... I consider anything under 7:20 my marathon pace, which equates to a sub 7:00 mile with downhill, hence the goal to break 3 hours in Oct on a big downhill course.
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| Boston Adizero White Miles: 12.00 |
| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 1.50 | 1.00 | 6.20 |
| No plan, late dinner, was getting dark before food fully digested but went out for some miles with a little speed work. Ran a 10k in 50 minutes, mostly easy running after start. Mile 1 - 6:38 Mile 2 - 6:20 1.84 miles @ 9:10 pace 0.27 @ 6:18 pace (across bridge)
0.9 @ 9:04 pace (around island)
0.27 @ 6:08 pace (across bridge)
0.92 @ 9:16 pace Happy to get 6.2 miles in ... riding bike 20 miles early in morning, followed by some trail running.
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| Boston Classic Miles: 6.20 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Biked 24 miles easy pace | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 2.00 | 0.00 | 0.00 | 11.00 |
| Pretty steady effort tempo run - felt good - other than the squishing sound in my shoes!
| Split |
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Avg Pace |
| 1 |
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7:41 |
| 2 |
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7:22 |
| 3 |
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7:34 |
| 4 |
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7:41 |
| 5 |
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7:37 |
| 6 |
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7:18 |
| 7 |
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7:33 |
| 8 |
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7:30 |
| 9 |
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7:29 |
| 10 |
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7:28 |
| 11 |
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7:15 |
| Summary |
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7:30 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.70 | 7.00 | 1.50 | 2.00 | 36.20 |
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| Boston Adizero Red Miles: 4.00 | Boston Classic Miles: 9.20 | Boston Adizero White Miles: 12.00 | Nike Free Miles: 11.00 |
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