| 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
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 43.50 | 5.80 | 0.50 | 0.00 | 49.80 |
|
| Vertical Feet Climbed - 2011 Miles: 4510.00 | Ghost GTX Miles: 23.50 | Kinvara 2 Miles: 20.30 | Boston Adizero Red Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Hot & hilly, but low humidity, shady & breezy ... 55 minute trail run. Will be in 90's all week ... but possibly some cooler temps next week! |
| Vertical Feet Climbed - 2011 Miles: 600.00 | Ghost GTX Miles: 6.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 1.80 | 0.00 | 0.00 | 18.80 |
|
lots of hills (1470 vert) , 8:15 pace, poured sweat out of shoes when finished. 2PM -well, I bought some Kinvaras because a $75 Saucony purchase got me a free entry into a Labor Day 10k, not to mention the fact that all my road shoes should pretty much be retired. I wanted to test them out, so I ran 6.8, first 2 fast cuz I was catching up to a friend on path. They felt pretty good, tough to evaluate a new shoe after running 12 hilly miles this morning. I guess the true test will be if I PR in them Monday ... which i better, because my 10k pr is getting pretty stale and coming up on a 1yr anniversary! |
| Vertical Feet Climbed - 2011 Miles: 1620.00 | Kinvara 2 Miles: 6.80 | Ghost GTX Miles: 12.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| trail run with Alex's cross-country team |
| Vertical Feet Climbed - 2011 Miles: 600.00 | Ghost GTX Miles: 5.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 4.00 | 0.00 | 0.00 | 6.20 |
| As the wind blows ... but it really wasn't blowing! Set out to do a 9 mile run in 90 degree heat. At 2.5 miles, I turned down an access road to the lake that provided a little shade cover. Hit the lake at 5k (22:38), took a short break and thought about doing a 3 x 5k at same pace. One mile into the second one, I hit pace in the first mile but had to struggle up a long hill at the end to do it. I looked up at the running gods, and I am pretty sure I heard them say it was time for a 2 mile cool down ... so I eased up, made it back to the car & called it a day! Not sure why I did not do the out and back starting parked at the lake ... the water sure would have felt good when I was done. 7:20, 7:24, 7:11, 7:17, 8:25, 8:19 I think I need to go see a shrink. I used to think getting fast was cool ... I have now reached the point where I am intimidated by my own race paces. Maybe it is just the heat having effects on me, but I definitely am not comfortable running under 7 minute miles, and I have to crush that pace if my race times are going to improve anymore!
|
| Vertical Feet Climbed - 2011 Miles: 400.00 | Kinvara 2 Miles: 6.20 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| Pretty hot and hilly ... 90/50% ... was going to run 10 ... thought I was going to throw up around 5, so took a short walk break & took the direct route back to car.
| Split |
El Gain |
El Loss |
Avg Pace |
| 1 |
74 |
92 |
8:27 |
| 2 |
86 |
51 |
8:08 |
| 3 |
117 |
81 |
8:15 |
| 4 |
102 |
107 |
8:23 |
| 5 |
78 |
89 |
8:33 |
| 6 |
204 |
165 |
9:22 |
| 7 |
29 |
95 |
9:19 |
| 7.3 |
0 |
26 |
7:53 |
| Summary |
690 |
705 |
8:36 |
|
| Vertical Feet Climbed - 2011 Miles: 690.00 | Kinvara 2 Miles: 7.30 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.50 | 0.00 | 6.00 |
|
went to spin class, then was going to do some speedwork on treadmill. I dont like treadmills, so decided a half mile at 8:30pace was good, and went to Cracker Barrel for a big breakfast. may hit a track later, but since I don't like heat either, I may opt for college football and beer! Felt guilty, so went on a really slow, hot trail run with a half mile downhill sprint at 4:51 pace. OAP: 9:56/mi
| Split |
Dist |
El Gain |
El Loss |
Avg Pace |
| 1 |
1 |
83 |
109 |
10:44 |
| 2 |
1 |
98 |
56 |
9:55 |
| 2.5 |
0.5 |
64 |
61 |
9:37 |
| 3 |
0.5 |
0 |
185 |
4:51 |
| 4 |
1 |
238 |
56 |
11:24 |
| 5 |
1 |
64 |
117 |
10:32 |
| 7 |
0.5 |
86 |
57 |
9:38 |
| Summary |
5.5 |
634 |
642 |
9:56 |
|
| Boston Adizero Red Miles: 6.00 | Vertical Feet Climbed - 2011 Miles: 600.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 43.50 | 5.80 | 0.50 | 0.00 | 49.80 |
|
| Vertical Feet Climbed - 2011 Miles: 4510.00 | Ghost GTX Miles: 23.50 | Kinvara 2 Miles: 20.30 | Boston Adizero Red Miles: 6.00 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|