| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 41.95 | 8.00 | 1.00 | 6.10 | 57.05 |
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| Adidas Marathon TR Miles: 14.00 | Adios Miles: 7.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 2.00 | 0.00 | 3.10 | 14.00 |
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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
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.80 | 1.00 | 0.00 | 1.00 | 13.80 |
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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
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.05 | 5.00 | 1.00 | 2.00 | 10.05 |
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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 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 41.95 | 8.00 | 1.00 | 6.10 | 57.05 |
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| Adidas Marathon TR Miles: 14.00 | Adios Miles: 7.40 |
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