| 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 | | 36.00 | 8.00 | 0.00 | 2.00 | 46.00 |
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| ST-6 Racer Miles: 8.00 | Boston Adizero Red Miles: 38.00 | Vertical Feet Climbed - 2011 Miles: 400.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 22 miles on bike @ 14.2 mph avg
Although I fell well short of my 50 mpw goal (32), I did bike 45 miles on two non-running days, so I guess I am still pleased with the training I got in this past week. Legs felt like they needed some rest from the previous high mileage week ... hopefully I can hit 50 this week!
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Well, last night I signed up for a 10k here in PA for next Sunday, before heading back to Atlanta. Sometime I wonder why I do such things, the course description is "Hot & Hilly Picturesque Course". That last word sounds appealing, but I hate Hot & Hilly! Oh well, a 10k is about the only way I can get myself to run all out for 6 miles this time of year, so I guess I signed up to give myself a solid 6 mile training run! It was only $20, so that was appealing! It is called the Twilight Trot, at 6:30 ... so I guess I will go out around 6 tonight and try to do 4 miles at race pace ... I really feel like I should be able to run a sub 40 10k which is a 6:25 pace ... but I usually crash at that pace when you throw in heat & hills! Maybe with a little race mojo, I can hang on a little longer! Ok ... this is just my personal little pep talk, to try to get myself to run 4 @ 6:25 pace tonight ... where at least it will be flat!
PM - Take what thy body gives you & give thanks! Plan was 2 easy, 4 fast, 2 easy. Since the 2 easy never happened, I switched gears to 8 slow! Did not matter that I had strapped on my racing flats, I knew a half mile into the run my legs were not going to turn over faster than an 8:30 pace, God forbid I attempt 6:25 pace! Oh well, I guess 24 miles on a bike does not classify as a recovery day for me! 8 miles @ 8:37 pace
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| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 2.00 | 8.00 |
| 6 mile progression run with 2 mile cool down at 9:10 pace
| Split |
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Avg Pace |
| 1 |
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8:22 |
| 2 |
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7:56 |
| 3 |
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7:27 |
| 4 |
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7:10 |
| 5 |
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6:53 |
| 6 |
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6:27 |
| Summary |
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7:23 |
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| Boston Adizero Red Miles: 8.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 5.00 | 0.00 | 0.00 | 11.00 |
| Went to Spiin class at 5:30 pm, instructor was pretty lame, so I left after about 35 minutes, threw some dumbells around for 10 minutes, and headed home to get in a run. Legs felt pretty good after the bike warm-up, so I worked up to some faster miles, then finished with a 3 mile cool down at 8:55 pace.
| Split |
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Avg Pace |
| 1 |
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8:09 |
| 2 |
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7:52 |
| 3 |
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7:51 |
| 4 |
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7:12 |
| 5 |
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7:10 |
| 6 |
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7:05 |
| 7 |
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6:58 |
| 8 |
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6:52 |
| Summary |
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7:24 |
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| Boston Adizero Red Miles: 11.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Opted for 20 mile bike ride today. Will be cool tomorrow morning, perfect for a run!
| Split |
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Time |
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Avg Speed |
| 1 |
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0:04:16 |
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14 |
| 2 |
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0:03:31 |
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17 |
| 3 |
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0:03:48 |
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15.7 |
| 4 |
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0:04:12 |
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14.3 |
| 5 |
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0:03:40 |
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16.3 |
| 6 |
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0:04:56 |
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12.1 |
| 7 |
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0:04:15 |
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14.1 |
| 8 |
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0:05:25 |
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11.1 |
| 9 |
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0:03:44 |
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16 |
| 10 |
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0:03:15 |
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18.4 |
| 11 |
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0:04:26 |
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13.5 |
| 12 |
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0:04:04 |
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14.7 |
| 13 |
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0:04:11 |
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14.3 |
| 14 |
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0:04:35 |
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13.1 |
| 15 |
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0:04:18 |
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13.9 |
| 16 |
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0:03:36 |
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16.6 |
| 17 |
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0:04:11 |
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14.3 |
| 18 |
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0:03:34 |
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16.8 |
| 19 |
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0:03:28 |
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17.3 |
| 20 |
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0:03:58 |
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15.1 |
| Summary |
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1:21:33 |
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14.7 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 2.00 | 0.00 | 0.00 | 18.00 |
| Went out at 8 am, a cool 63 degrees & 67% humidity. At 10, it was still only 72 degrees and 50% humidity! I am so ready for fall, I actually like running in cooler temps! :) This was my longest training run ever ... woohoo! I felt pretty good, and just wanted to keep my pace around 8 minute miles. Because I felt good I was able to comfortably run a little faster, as that helps the time to seem to go by faster! Probably threw my chance at a 10k pr out the window for Sunday night, but my October marathon is the only race I am thinking about right now anyway. Tomorrow will be a day of rest, and Sundays 10k will close out the week with a solid fast tempo run, putting me over my goal of 50 miles for the week. This run was the conclusion to my mostly flat PA training, where over the last 24 days I ran 168 miles and biked 100 miles ... a good step in the right direction for my marathon training.
| Split |
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Avg Pace |
| 1 |
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8:41 |
| 2 |
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8:20 |
| 3 |
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8:08 |
| 4 |
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7:55 |
| 5 |
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7:44 |
| 6 |
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7:48 |
| 7 |
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7:38 |
| 8 |
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7:37 |
| 9 |
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7:46 |
| 10 |
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7:57 |
| 11 |
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7:37 |
| 12 |
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7:13 |
| 13 |
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7:43 |
| 14 |
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7:43 |
| 15 |
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7:35 |
| 16 |
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7:35 |
| 17 |
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7:37 |
| 18 |
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6:52 |
| Summary |
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7:45 |
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| Boston Adizero Red Miles: 18.00 | Vertical Feet Climbed - 2011 Miles: 400.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| ran a mile and biked six just to get blood moving thru the legs. played golf with dad to celebrī¼te his birthday, brother joined us as well, great day |
| Boston Adizero Red Miles: 1.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 36.00 | 8.00 | 0.00 | 2.00 | 46.00 |
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| ST-6 Racer Miles: 8.00 | Boston Adizero Red Miles: 38.00 | Vertical Feet Climbed - 2011 Miles: 400.00 |
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