| 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 | | 54.00 | 6.20 | 0.00 | 0.00 | 60.20 |
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| Ghost GTX Miles: 56.00 | Adios Miles: 9.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
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8 with Alex at 8:20 AP PM - 4.5 easy, agilty run, 3 miles around shoreline of lake and 1.5 on trail that loops around point. AP -9:37. Shoreline running involved lots of rocky sections which required lots of lateral movement. This would be fun on fresher legs at a faster pace, a really good soccer crosstraining trek.
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
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Woke up this morning definitely feeling the effects of 87 miles in the last 9 days, including both a trail half marathon and a 10 mile races. All though neither of theses were all out race efforts, they were definitely 23 miles of hard running at marathon pace effort. I decided on a day of rest, but got in 3.8 miles of easy pace, soft surface running, hoping that effort might provide some recovery benefit without putting additional stress on my legs. The jury is out on that one, but I am trying to include more light mileage, easy running days for recovery, to try to help keep my mileage up and eliminate having too many goose eggs. I will probably go to evening Spin Class and put forth light to medium effort, just to help flush the legs out some more while giving the joints more rest. I have been really slack on attending Spin class the last 4-5 months, and it played a huge role in getting me ready for St. George last year. I am hoping I can ramp that back up in the last month before my marathon to work some different muscles while keeping my cardio up, while my legs get rested and stronger. This will be my last week of high mileage, ending with 19.3 miles of marathon pace running Saturday and Sunday. I am already at the highest mileage in September that I have ever run in a month & will surpass the 200 mile mark. Granted, it would have been nice to have 3 consecutive months of this mileage before my marathon ... but at least I got one and it concludes 9 months of the most consistent training I have ever done ... so finally I will get to run a marathon where I can't say I didn't really prepare for it ... I am still nervous about the last 10 miles though! Weekend weather forecast, High of 68, Low of 45, both days! Could it be true? :)
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
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Easy 9.7 at 9:40 AP, slowed down whenever I saw HR over 140, avg HR 126, Legs felt like they were carrying 20 pund weights, felt better as run progressed. Think I am going to keep them easy miles all week PM - Spin Class followed by an easy 3 @ 9:10 pace
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Nice to seethe BAA release this detailed info in a timely manner, looks like 1:14 better than BQ is what was required this year. With the time standard getting 5:59 faster next year, it would be cool to see it not sell out in the first two weeks, and allow people to run fall, winter marathons to get in on a first come, first serve basis ... as this is the way it worked traditionally up until 2 years ago! From the BAA Website
Outline of performances accepted into the 2012 race
September 26, 2011 -- The Boston Athletic Association today
notified applicants of their acceptance into the 2012 Boston Marathon.
This year and for the first time, the B.A.A. implemented a new
registration process for eligible qualifiers whereby the fastest runners
in relation to their qualifying times were able to submit their entry
on a rolling basis. Acceptance was based on performance rather than on a
first come, first served basis. The 116th Boston Marathon is on
Patriots’ Day: Monday, April 16, 2012.
- 23,521 applications were received during the two weeks of registration.
- 20,081 applicants have been accepted or are in the process of
being accepted, pending verification of qualifying performance (14,780
from Week One; 5301 from Week Two).
- 3,228 applicants were unable to be accepted due to the large
number of eligible qualifiers who submitted an application for entry
combined with field size limitations.
- An additional 277 qualifiers who had run 10 or more consecutive Boston Marathons were also accepted.
Those who had a verified qualifying performance of one minute, 14
seconds or faster than the eligible standard for their age group have
been accepted into the race.
2012 Men's Qualifying Performances and Accepted Times
| Age Group | Standard eligible to submit an application | Qualification times accepted through and including |
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| 18-34 |
3hrs 10min |
3hrs 08min 46sec |
| 35-39 |
3hrs 15min |
3hrs 13min 46sec |
| 40-44 |
3hrs 20min |
3hrs 18min 46sec |
| 45-49 |
3hrs 30min |
3hrs 28min 46sec |
| 50-54 |
3hrs 35min |
3hrs 33min 46sec |
| 55-59 |
3hrs 45min |
3hrs 43min 46sec |
| 60-64 |
4hrs 00min |
3hrs 58min 46sec |
| 65-69 |
4hrs 15min |
4hrs 13min 46sec |
| 70-74 |
4hrs 30min |
4hrs 28min 46sec |
| 75-79 |
4hrs 45min |
4hrs 43min 46sec |
| 80 and over |
5hrs 00min |
4hrs 58min 46sec | 2012 Women's Qualifying Performances and Accepted Times
| Age Group | Standard eligible to submit an application | Qualification times accepted through and including |
|---|
| 18-34 |
3hrs 40min |
3hrs 38min 46sec |
| 35-39 |
3hrs 45min |
3hrs 43min 46sec |
| 40-44 |
3hrs 50min |
3hrs 48min 46sec |
| 45-49 |
4hrs 00min |
3hrs 58min 46sec |
| 50-54 |
4hrs 05min |
4hrs 03min 46sec |
| 55-59 |
4hrs 15min |
4hrs 13min 46sec |
| 60-64 |
4hrs 30min |
4hrs 28min 46sec |
| 65-69 |
4hrs 45min |
4hrs 43min 46sec |
| 70-74 |
5hrs 00min |
4hrs 58min 46sec |
| 75-79 |
5hrs 15min |
5hrs 13min 46sec |
| 80 and over |
5hrs 30min |
5hrs 28min 46sec | “We are humbled by the desire of so many dedicated athletes to run here in Boston,” said Tom Grilk,
B.A.A. Executive Director. “We will do all we can to be worthy of their
interest and make every effort to make running here an experience that
runners will continue to enjoy and value.” As part of a
personalized email from the B.A.A. to all of those who were unable to be
accepted, the B.A.A. stated: “We appreciate your commitment to your own
running, and we encourage you to continue your pursuit of running in a
future Boston Marathon.” Qualifying performances achieved on or
after Saturday, September 24, 2011 will be valid for 2013 Boston
Marathon registration. The 117th Boston Marathon will be held on Monday,
April 15, 2013. However, please note the qualifying standards for the 2013 Boston Marathon have been tightened by five minutes for each age group.
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| A few strides during Alex's cc meet, so I could see him at 7 different places. It was a tough course, he ran a 20:28. At the 3 mile mark he was at the back of a pack of 6 runners when he started his move. He passed all 5 and held them off in a sprint to the finish. Good stuff, probably more fun than breaking 20 | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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9 easy miles, at every mile split I threw in strides for a tenth of a mile, with no particular pace in mind ... just don't want to forget what it feels like running faster.
| Split |
Distance |
Avg Pace |
| 1 |
1 |
9:34 |
| 1a |
0.1 |
6:16 |
| 2 |
1 |
9:07 |
| 2a |
0.1 |
6:34 |
| 3 |
1.1 |
9:08 |
| 3a |
0.1 |
6:37 |
| 4 |
1 |
9:22 |
| 4a |
0.1 |
7:24 |
| 5 |
0.99 |
8:59 |
| 5a |
0.11 |
6:20 |
| 6 |
0.99 |
8:47 |
| 6a |
0.1 |
6:59 |
| 7 |
1 |
8:50 |
| 7a |
0.1 |
6:37 |
| 8 |
1 |
9:18 |
| 8a |
0.1 |
7:20 |
| 8b |
0.1 |
10:55 |
| Summary |
9 |
8:56 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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9 mile loop at Suwanee Creek Park with a friend, more easy miles, 8:45 pace. Will be tough miles this weekend ... but weather is absolutely perfect! weekend high of 67 & low of 41! Should be 48 at race start tomorrow for 10k & 42 on Sunday for Half! Sweet!!! Would be sweeter if I had tapered & was actually racing all out, but these are just marathon pace runs, maybe a tad faster ... looking more for solid back to back workouts... than an all out effort that wipes me out. PM - I was feeling a little nervous about running 19.3 miles hard this weekend, so I went out for a little drive. I purchased my sub 3 hr marathon shoes, then went to a nearby local park & ran a 1.5 mile paved loop around a lake @ 8:15 pace. This weekend will be perfect for breaking them in, and since I know they are fast, I no longer have to worry about running fast this weekend! :)
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| Adios Miles: 1.50 | Ghost GTX Miles: 9.00 |
| | Comments(2) |
| | Race: |
ATC Cartersville 10k (6.2 Miles) 00:40:37, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 6.20 | 0.00 | 0.00 | 9.70 |
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Good bye September, Hello October! Temperature at race start: 50 degrees - WooHoo! September was by far my highest mileage month ever & the first time I broke 200 miles (224). No taper for this race!
This weekend races conclude my ramped up mileage marathon training, taper starts Monday. The goal for today (and my half marathon tomorrow) is simple, marathon pace miles at 6:50. I spent the first 3 miles telling myself to slow down, but 6:30 pace felt very comfortable. At the halfway point I knew I was on pace to PR & would, as I was not pushing hard. I decided to just hold pace, and then kicked it up a notch the last 1.2, but still not to an all out race effort. I took a minute off my PR & easily would have broken 40, if I had pushed harder. Very pleased with my effort/time, tomorrow I won't get carried away ... 6:50 pace is the target ... and there will be some big hills that will test me on that. Anyway, today was a big boost to my confidence, and confirmed 'Trust your Training' Oh, how I wish I were racing St. George today, hope all fared well that did!!
| Split |
Time |
Distance |
Avg Pace |
| 1 |
6:29 |
1 |
6:29 |
| 2 |
6:30 |
1 |
6:30 |
| 3 |
6:24 |
1 |
6:24 |
| 4 |
6:36 |
1 |
6:36 |
| 5 |
6:24 |
1 |
6:24 |
| 6 |
6:18 |
1 |
6:18 |
| 7 |
1:57 |
0.38 |
5:07 |
| Summary |
40:37 |
6.38 |
6:22
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I am not sure why I am not getting accurate splits on my Garmin, it used to almost always be right on. Alot of this course was on pathways, and there really were not too many tangents to run, and I thought I was running them well. Timp from the blog also ran today, and his Garmin read 6.24, which is about what I expect in a 10k. When it gets off as far as it was in my last 2 races, you really can't use the 'Avg. pace' as a guide ... as the watch said I was running a 6:22 pace, but my actual 10k pace was 6:33 - that is a huge difference! Ran 2 easy cool down miles with Tim, before awards, where I got a ATC travel mug ... which is actually not a bad deal because the race was free to members!
PM 1.5mile shakeout jog
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| | Comments(13) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 54.00 | 6.20 | 0.00 | 0.00 | 60.20 |
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| Ghost GTX Miles: 56.00 | Adios Miles: 9.70 |
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