Boston Strong

Week starting Dec 16, 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:

Click to donate

to Ukraine's Armed Forces

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
27.75	1.00	0.00	3.25	32.00

Sun, Dec 16, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

substituted 60 min soccer for 6mile easy run

Comments(2)

Tue, Dec 18, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	2.00	7.00

Plan called for 12 x 400 @ 1:30 to 1:35, since I really don't have base mileage for the advanced plan ... I modified:

1.5 mile warmup, 7 x 400 with 450m recovery, 2 mile cooldown.

7 miles overall @ 8:20 pace

400 m intervals,: 1:34, 1:34, 1:32, 1:33, 1:31, 1:25, 1:30

Oh well, ran a little faster.

Comments(3)

Wed, Dec 19, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.75	0.00	0.00	1.25	6.00

I get the consolation prize ... I finished yesterday's workout.

1 mile warmup, 5x400 w 400 recoveries, 2.5 mile cool down

400 intervals: 87, 87, 90, 91, 88

Comments(2)

Fri, Dec 21, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	1.00	0.00	0.00	12.00

Great interview with 2 time Masters Champion Malcom Cambell, ATC

http://www.runnersworld.com/masters-profiles/five-minutes-malcolm-campbell

Hoping to get in an easy 7-8 this afternoon, sun is shining! All day rain yesterday led to a day of rest.

12 miles varying paces, mostly easy ... one 7:00 mile in middle

Comments(2)

Sat, Dec 22, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

7miles with Tim at Piedmont Park, 8:01AP

Comments(2)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
27.75	1.00	0.00	3.25	32.00

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