Boston Strong

Week starting Jul 31, 2011

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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

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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
25.707.001.502.0036.20
Boston Adizero Red Miles: 4.00Boston Classic Miles: 9.20Boston Adizero White Miles: 12.00Nike Free Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

ran 4 miles, AP 7:58, AHR: 134

bike14 miles, 14 mph, AHR: 109

Boston Adizero Red Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.002.000.000.003.00

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

Boston Classic Miles: 3.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.001.0012.00

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
Avg Pace
Avg HR
1
8:40
137
2
8:30
140
3
8:19
144
4
8:11
145
5
8:01
148
6
7:50
149
7
7:40
144
8
7:29
148
9
7:19
152
10
7:08
157
11
6:56
161
12
6:40
166
 Summary
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.

Boston Adizero White Miles: 12.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.700.001.501.006.20

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.

Boston Classic Miles: 6.20
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Biked 24 miles easy pace

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.000.000.0011.00

Pretty steady effort tempo run - felt good - other than the squishing sound in my shoes!

Split
Avg Pace
1
7:41
2
7:22
3
7:34
4
7:41
5
7:37
6
7:18
7
7:33
8
7:30
9
7:29
10
7:28
11
7:15
 Summary
7:30

Nike Free Miles: 11.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.707.001.502.0036.20
Boston Adizero Red Miles: 4.00Boston Classic Miles: 9.20Boston Adizero White Miles: 12.00Nike Free Miles: 11.00
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