Boston Strong

Week starting Dec 25, 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
41.958.001.006.1057.05
Adidas Marathon TR Miles: 14.00Adios Miles: 7.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

Went to George Pierce Park with Alex, we ran 5.2 @ 8:15 AP.  I then proceeded to beat him in a game of 1 on 1 basketball ... then we beat a couple college kids in 2 v 2.  Nice Day.  Running is relatively easy, you can get in a rhythm & just go ... basketball & soccer put a beating on my legs with all the starting, stopping, lateral movement, etc ... I am getting old!

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.902.000.003.1014.00

Lots of hills, pushed hard at end to get AP down to 8:00.

Took Alex to basketball & left from FCHS, ran 2.5 miles to Sawnee Mtn Preserve, did 2 loops on Indian Seats Trail ... /\_/\ ...  that is the elevation profile .... then ran back to HS ... 10 miles total.

Only 5 kids showed up for basketball ... so I could have skipped the run & played 3v3! 

I am not big on mileage goals ... & I have taken 4 days off in the last 9  ... but I am 38 miles short of 2,000 for 2011 .... hmmm I guess that would make my magic number 13 ... as in miles I would need to run each of the next 3 days.  Probably won't do it ... then again, it would be a good last push before my 50k in 10 days.

PM - Rogers Bridge - 20:08 5k, 0.9 mile cooldown ... 6:46, 6:31, 6:15, 5:50 last tenth.

Split El Gain El Loss Avg Pace
1 57 108 7:25
2 176 88 7:42
3 284 54 9:06
4 170 195 8:49
5 37 281 8:09
6 352 0 10:22
7 67 249 7:46
8 41 211 6:32
9 130 97 7:40
10 28 58 6:28
 Summary 1,343 1,340

8:00

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.801.000.001.0013.80

Repeat of yesterday hills ... planned on not pushing as hard ... but pretty similar paces, although I did not push as hard the last 3 miles ... where yesterday I was specifically trying to get my AP down to 8:00 flat.  Happy with run, after some hard running yesterday.

PM - George Pierce Park, 55 & sunny, 3.8 @ 8:44.  Then played 2 v 2 with Alex against a couple guys in their 20's ... we were down 10-4 playing to 11, win by 2 ... we won 14-12.

Split Avg Pace Yesterday Diff
1 7:38 7:25 :13
2 7:52 7:42 :10
3 9:07 9:06 :01
4 8:15 8:49 :34
5 8:12 8:09 :03
6 10:12 10:22 :10
7 7:40 7:46 :06
8 7:17 6:32 :45
9 7:43 7:40 :03
10 6:39 6:28 :11
 Summary 8:03 8:00
:03

 

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Jones Bridge River Trails - 6 with a friend, then 8 more on my own.  10 more to go tomorrow!

Adidas Marathon TR Miles: 14.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.055.001.002.0010.05

Went to Spin Class this morning, after 4 songs jumped on treadmill, the back on Spin bike for cool down song.  0.6 mile progressive warm-up, 1 mile at 6:53, then progressively faster last mile ending at 6:00.

Only 7.4 miles to go ... & it will be sunny & 62 this afternoon!  WooHoo!  :)

PM - Put on my racing flats & singlet & went to Sims Lake Park ... didn't really have a specific goal, other than run 7.4 miles ... pretty fast.

Finished off the year with a great 7 mile progression run, with the 2,000th mile of the year being one of my fastest ... then a 0.45 mile cool down.  I am pretty happy with this run, especially since it concludes 52 miles running in the last 4 days.  I would say I made pretty good fitness gains this year ... which I guess one would expect when they run 310% more mileage than last year ... and most importantly, I was injury free all year!

Happy New Year to All!

Split Time El Gain El Loss Avg Pace
1 07:27.8 40 33 7:28
2 07:10.2 14 28 7:10
3 07:01.4 51 20 7:01
4 06:48.9 43 48 6:49
5 06:40.2 41 41 6:40
6 06:24.4 64 64 6:24
7 05:52.8 26 31 5:53
 Summary 47:25.6 279 264 6:47

Adios Miles: 7.40
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.958.001.006.1057.05
Adidas Marathon TR Miles: 14.00Adios Miles: 7.40
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