Boston Strong

Week starting Dec 09, 2012

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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
21.250.000.000.0021.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Day One of Hanson Marathon Method 18 week training plan ... which will serve as my outline ... 6 miles easy ... 8:43 AP ... per plan!

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Plan called for 6 easy, ran 9.25 @ 8:49 with a friend.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Plan called for 6 easy, easy is defined as 1 to 2 min slower than MP ... So I am using between 8 & 9 min miles, depending on how I feel. 'Easy' is the defined pace for 3 of the 6 runs each week, Wednesdays off sandwiched between speed work Tuesday & tempo run Thursday. Sunday is long day, although it only has me at 8 now & gradually works up to 16, which I will do 3 times. Centered on 'cumulative effect' training, the idea is your 16 mile run is simulating the last 16 miles of the marathon, not the first 16.

Interesting theory, & they have a lot of proven athletes that have excelled under this philosophy. Ok ... 2 more easy days, then I have to mentally prepare for the track Tuesday ... 12 x 400 with 400 recoveries.

8:33, 8:02, 7:58, 7:38, 8:09, 20 minutes soccer, 1.5 cool down @ 9:00

Legs felt good, so I let it go a little on Mile 4 & felt very comfortable. Slowed it back down to stay in my targeted range.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.250.000.000.0021.25
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