Boston Strong

Week starting Dec 04, 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

Favorite Blogs:

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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
35.000.000.502.0037.50
Ghost GTX Miles: 15.30Adios Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

Easy 5.2 @ 8:20 pace

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Battling flu, but was nice to get out for an easy 5, made me feel better

Ghost GTX Miles: 5.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Simls Lake - Finally got a break in the rain ... 6 @ 7:30 pace with strides on uphills, with 1 mile cool-down.  Should have held the pace & skipped the cooldown, as it started raining 1 minute from my car ... oh well ... I am sure cold rain will help my sickness!  Was glad I was able to get out there.

Ghost GTX Miles: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.502.004.00

52 & Sunny - Duluth HS Track

Had to alter track plan a little, because half of track was in use when I got there ... not that I ever adhere to a track plan!  Was going to just do a 400/800/1600/800/400 ... but had to switch to strides until track cleared.

No warm-up, started with (16) 100 meter strides

29, 26, 23, 22, 20, 19, 19, 18, 18, 18, 18, 18, 19, 18, 19, 20

(4) 200m:  39, 40, 40, 40 (this is my target mile pace)

(3) 400m:  75, 80, 82 (last one was going to be an 800m, but I decided I had done enough speed work for one day ... this was intended as a light day, not a hard workout)

I decided to pass on the 800m & 1600m, but for kicks timed myself for 100m & 200m at end.

100m:  14.4     200m: 31.2  (pretty sure I can run these faster at the start of a workout with Alex lined up next to me, even though I know he can crush me at these short distances!)

Cooldown

Debating a hilly 10k Sat, not sure if I could PR, but would help me get 6 fast miles in ... as I have a hard time going sub 7's on training runs on my own!

Adios Miles: 4.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Little Mulberry Park Trails, easy pace

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.000.000.003.30

Plan was to run 6 fast this morning ... slept in til 8:30 ... went to son's basketball game ... and really did not want to run all day.  Forced myself out just before dark for 3 hard, semi-fast miles ... oh well, at least I got out!

7:07, 7:25, 7:15, short cool down.

Ghost GTX Miles: 3.30
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
35.000.000.502.0037.50
Ghost GTX Miles: 15.30Adios Miles: 4.00
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