Boston Strong

Week starting Nov 27, 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
77.600.000.003.1080.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.600.000.000.0018.60

Ran the Harrisburg 'Capital City Greenbelt' loop, 18.6 miles @ 8:20 pace.  Easy pace, felt pretty good, until last mile when I really, really just wanted to be done!

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Was going to go light for a few days, but got on Internet to look for a trail.  Found a rail trail just 22 minutes from my parents ... flat & soft surface thru countryside ... perfect! I think it goes for ever ... and kind of wanted to see where it would take me ... but decided it best to turn around at 9 miles where I found a place I could refill my water bottle.  I really need to keep a spare gel in my water bottle pocket for these unplanned adventures!

Anyway, trail was awesome ... I love flat, soft surface running!  18 @ 8:16 pace. Out in 1:15:40, Back in 1:13:17 ... finished with only sub 8 mile in 7:37 & was glad to be done, but was comfortable whole run ... pretty countryside.

Found a great diner on way home, was feeling quite famished ... and now feel bloated!


Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.003.1011.60

8 easy on ss trails at Wildwood lake with a bunch of short strides thrown in randomly.8:30 AP

PM - After running 100 miles in the last 10 days at a 'slower' pace, I was afraid I might forget how to run faster ... so I went out in the wind and rain to run a few faster miles.  No warmup, just jumped right into it & legs felt pretty good, so at the 1 mile mark, I decided to make it a 5k effort ... without going overboard & putting forth race effort.  Ran a 20:30 5k with splits of 7:04, 6:29, 6:23, & 5:49 pace for the last tenth. 

Considering my 5k pr a year ago was 21:07, I was pretty pleased with this effort after my highest mileage month ... and I feel a little better that I have not forgotten how to run faster!  Did a half mile cool down ... I don't do it that often, but it is always refreshing to run in the rain followed by a hot shower!

Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.900.000.000.0013.90

I set out to do a 40 mile bike ride on the rail trail ... flat tire at Mile 26 ... so I got to run the last 14 back to the car.  So much for a day of running rest!Ran with the bike at my side the first couple miles until I came to a crossroad where I could stash it.  Made for a pretty long day.

Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

48 & Sunny, ran 8.6 along river with my Dad riding his bike along side. Great weather, better company, legs felt good ... although aerobically seemed a little tougher for some reason today. 7:30 pace

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

30 & Sunny at start, 44 at end ... perfect running weather.  Nice relaxing 10 @ 8:22 on Greenbelt to conclude my PA training ... 136 miles in 12 days.  Time for two days of rest and family reunion celebration before returning to Atlanta!

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
77.600.000.003.1080.70
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