The Next Step

September 2012

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Location:

New Palestine,IN,USA

Member Since:

Oct 23, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

5k - 18:59 (3/09)
4M - 25:06 (9/09)
10k - 41:01 (11/07)

Half - 1:25:58 (11/09)

Marathon - 3:06:33 (12/09)

Short-Term Running Goals:

1:25 for the half marathon
Sub 39:00 for the 10k.
3:07 marathon
18:30 5k

Upcoming Races



Long-Term Running Goals:

Break 3:00 for the marathon.

Personal:

Married, two daughters (18 and 15).  Masters runner trying to get competitive in my age group.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Ride 5 (Red) Lifetime Miles: 372.70
ASICS Excel 33 Lifetime Miles: 152.00
Saucony Ride 7 Lifetime Miles: 249.00
ASICS DS Trainer Lifetime Miles: 212.20
Asics Cumulus 16 Lifetime Miles: 241.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
162.002.0010.004.00178.00
ASIC DS Trainer #2 Miles: 50.00Saucony Tangent 3 Miles: 19.00NB Minimus Miles: 42.00Mizuno Wave Rider 13 Miles: 18.00Saucony Kinvara 3 Miles: 49.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Sleep in a little later today.  It was warm (77) and very humid this morning.  Just took it easy and added a little to this run.  Got 3 pretty good weeks in and feel like I am starting to turn the corner on the comeback.  Need to keep building and add some faster stuff.

67:58 (8:30 avg) 

ASIC DS Trainer #2 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Normally don't run on Sunday but had some extra time and thought I would get in a few miles.  It was raining outside so stayed in on the TM.  I got some new shows that are meant to be more minimualistic (is that a word?) and going to take it easy getting used to them.  Don't want any injuries but hope they help over the long run reduce some of the aches and pains.  Felt good running.

40:40 (8:08 avg) 

Saucony Tangent 3 Miles: 3.00NB Minimus Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

It was warm and very humid this morning.  Felt good after a great labor day yesterday.  Started off easy and then started picking up the pace after 4 miles.  Ran the last two around MP but was really just pushing for a fast finish.  

56:25 (8:04 avg) 

ASIC DS Trainer #2 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

A little cooler this morning but still very humid.  Felt good this morning but just ran easy.  Still trying to get used to the new shoes.  Felt good but want to take it easy with the change.

65:34 (8:12 avg) 

Saucony Tangent 3 Miles: 5.00NB Minimus Miles: 3.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Had some early stuff with the girls so ended up running at lunch.  It was very warm (84) and humid.  Felt pretty good but the heat started getting to me the last couple of miles and I took it real easy finishing up.  Just glad to get in the miles.

57:53 (8:16 avg) 

ASIC DS Trainer #2 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Awesome morning for running.  A front moved through last night and it was in the 50's this morning.  I felt good but just did an easy run.  Ran 4 miles in the new shoes and starting to get used to them and they feel good.  Definitely makes me focus on my form.

74:37 (8:18 avg) 

Mizuno Wave Rider 13 Miles: 5.00NB Minimus Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nice day today.  Ran in the afternoon but still was only in the 70's.  Felt a little tired today and just took it easy.

 

Saucony Tangent 3 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.000.008.00

Great morning for running.  It was cool (51) and no wind.  I felt pretty good today and the plan was to try my first tempo in awhile.  I thought I would just run two miles and I didn't really know what pace so decided on 7:00 to see how it would go.  Ran easy for the first 5 miles then picked it up to 7:00 pace.  Did the two miles in 7:03 and 6:51.  It felt good to run at a faster pace.  I probably could have held this pace for another mile or maybe two but still trying to build up slowly.  This is still pretty slow but heading in the right direction.  I will try to increase distance of the tempos over the next few weeks then pick up the pace.  Hopefully be back in racing shape in a couple of months.

63:44 (7:58 avg) 

ASIC DS Trainer #2 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Another great morning today with temps in the low 50's.  Felt pretty good today but just did an easy run.  Nothing special just trying to stay consistent.

50:28 (8:25 avg) 

NB Minimus Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.001.000.007.00

Nice morning but it is starting to warm up again.  I felt a little sluggish starting out so ran easy for the first few miles.  Had 3 dogs chase me at one point and thought they were going to attack me but luckily was able to keep them away until the owner could get them under control.  First time I have seen them on this route so hopefully just a one time deal.  After that got back going again and then did 8 x 1:00 at around 6:20 pace with 1:00 rest.  Felt good to stretch out the legs and made the run go better.  Finished up with about a mile and half cool down.

57:15 (8:12 avg) 

ASIC DS Trainer #2 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice morning but warmer and more humid.  I felt a little tired today and just ran an easy one.  Battery was dead on Garmin so just ran by feel and took it easy.  Broke out some new shoes today and really liked them.

Saucony Kinvara 3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Wasn't able to get out this morning so ran after work.  It was still pretty nice with temp in the low 70's but pretty windy.  I felt pretty good. Ran easy and added in 4 x 100 strides at a pretty good speed.

40:26 (8:05 avg) 

Mizuno Wave Rider 13 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Played golf this morning so ran in the late afternoon.  It was a nice day with temp of 74 and no wind.  I felt pretty good today and just ran easy.  I didn't have a long time between lunch and the run so my stomach was a little upset but not bad.  Longest I have ran in the new Minimus shoes and they felt good.  Also highest mileage week of the year.  Not where I want to be built building back up.

65:57 (8:15 avg) 

NB Minimus Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Virginia Beach, VI: Flew up here real early this morning so ran after meetings today.  I was warm (75) and very windy.  I felt pretty good today but took it easy because it was longer than I have been running and the warmer temp.  I got a little tired toward the end but glad to get in some extra miles.  It is going to be a busy week so will have to work to make sure I get my running in.

1:14:18 (8:16 avg) 

Saucony Kinvara 3 Miles: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

Virginia Beach, VA:  Early morning meetings so ran after work today.  It was raining/storming so stayed on the hotel TM.  Planned to do 3 miles today at tempo pace.  Not sure exactly what I should be running for tempo pace now but decided on 7:00.  Ran a couple of mile to warmup then ran the next three in 7:03, 6:58 and 6:53.  Felt pretty good and controlled.  Want to build up to 4 mile tempos then start dropping the pace.

46:02 (7:41 avg) 

ASIC DS Trainer #2 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Virginia Beach, VA:  Early meetings again today so ran after work.  It was a nice day with temp around 75 and pretty windy.  Ran down along the board walk and is always nice to run along the ocean.  I felt pretty good and just cruised along.  

57:46 (8:15 avg) 

Saucony Kinvara 3 Miles: 7.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Had an early morning flight today but we got delayed so didn't get back home until late afternoon.  Ran after finishing up some work.  It was a nice day.  Temp around 70 and pretty windy.  I felt good today and ran at a pretty good pace.  I didn't push it just ran by feel.  Would have liked to have gotten a few more miles in but considering the flight delay glad to get something on the books.

47:23 (7:54 avg) 

Saucony Tangent 3 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.002.007.00

Nice day today.  Temp around 70 with no wind.  Felt good today.  Ran about 3.5 miles easy then did 6 x 2:00 at around 6:30 pace or better with 1:00 recovery.  Felt good on the repeats and felt like I could have went faster but held back.  I don't want to overdo it coming back and am trying to focus on the long term.  Would like to get in some low key races this fall just to see where I am at and how I am progressing.

54:57 (7:51 avg) 

NB Minimus Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Worked at the school this morning for the musical so didn't get out to run until around 3:00.  It was nice temp (64) but extremely windy.  I tired to pick a route where the wind was mostly to my side and this helped.  I felt real good today and ran faster than I intended.  Just planned on an easy recovery run but felt good so just ran by how I felt.

63:02 (7:53 avg) 

Saucony Kinvara 3 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Definitely felt like fall this morning.  Temp 37 but luckily no wind.  I felt good this morning but just planned an easy run.  I crusied along and enjoyed the nice morning.  Starting to feel like I am turning the corning and getting back in shape.  Just need to continue to stay consistent.

67:10 (8:24 avg) 

Mizuno Wave Rider 13 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.004.000.007.00

Huntsville, AL:  Nice morning today with temp around 50 and light wind.  The plan today was 4 miles tempo around 7:00 pace.  I felt kind of sluggish this morning and did 2 miles warm up.  Started the tempo and didn't feel strong on the first one but felt better as I went along.  The 3rd and 4th miles felt good and I felt strong on those which is a good sign.  Did the 4 miles in 7:03, 7:04, 6:50, 6:36.  Still a long way to go to get back into race shape but getting closer.

53:45 (7:41 avg) 

NB Minimus Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Huntsville,AL: Another nice morning with temp in mid 50s. I was a little sluggish this morning and just ran easy. Pretty nice recovery run and just glad to get in the miles.

67:58 (8:30 avg)

Saucony Kinvara 3 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.002.007.00

Huntsville, AL: Nice morning with temp around 60.  Felt pretty good this morning and planned on running 4 x 1/2 mile at around 6:15 pace with 1/4 recovery.  Did a couple of miles warmup and then ran the 4 repeats.  Was able to hold the pace pretty close to target but was running on road with Garmin so not sure of actual times.  At this point not really important just trying to run some faster stuff to ease back into bigger workouts.  Felt good getting this in and looking forward to getting on the track in a few weeks.

57:04 (8:09 avg) 

ASIC DS Trainer #2 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Nice morning for running.  Temp mid 50s and foggy.  Longest run in awhile.  I started off easy and gradually got into a good groove.  Felt pretty good the whole way and glad to be able to extend my long run out a little.  Just trying to continue to build back up.

1:32:17 (8:23 avg) 

Saucony Kinvara 3 Miles: 11.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nice afternoon with temp around 70.  Had a busy day yesterday so didn't get a run in and had some time today so got in a few miles.  Just easy running and felt pretty good.

39:49 (7:58 avg) 

NB Minimus Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
162.002.0010.004.00178.00
ASIC DS Trainer #2 Miles: 50.00Saucony Tangent 3 Miles: 19.00NB Minimus Miles: 42.00Mizuno Wave Rider 13 Miles: 18.00Saucony Kinvara 3 Miles: 49.00
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