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August 2008

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Member Since:

Aug 10, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Marathon PR - 3:05 (3:06 at Boston)

Completed a dozen marathons and a handful of 50 mile ultras.

Short-Term Running Goals:

No idea.  Just trying to stay in shape after several heart related setbacks.

Long-Term Running Goals:

Lower bodyweight and complete some more races.

Personal:

Hooked onto running in 2005 after years of mostly powerlifting.

 

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 95.20 Year: 980.78
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
178.003.0010.000.00191.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Recovery 4 mi on TM (8:32 avg) followed by strength training (lower body).

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.002.000.009.00

Afternoon: Over hilly course did EP 1 mi, MP to TP 5 mi (6:58 avg), EP 3 mi.  Good weather.  Strongest I've felt in months.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Morning:  LP 11 mi (7:51 avg).  LP is long pace with increasing speed.  Temp in 60s.  Some typical morning aches and hamstrings were tight at the end.

Afternoon: strength training (upper body & core)

Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Recovery run (8:20 avg) on grass trail.  Did some plyometrics at half way point (2 sets of 5 exercises).  Temp in 80s.  Everything felt OK.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Morning:  EP 7 mi (7:54 avg) w/ last 4 mi faster (7:30 avg).  I try to start slow on morning runs until the stiffness goes away.  Temp in low 60s and humid.  Our three girls are coming back home tonight after spending three days with their cousins.  I'm looking forward to seeing them and watching Phelps on the tube.

Afternoon:  EP 5 mi (7:47 avg) followed by core work.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

REST

We spent 6 hours walking around the state fair.  Great weather and we all had a lot of fun.  Mmmmm....fair food. 

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

LP 17 mi (7:54 avg) with gradual increase in speed.  Temp in 60s, sunny, low humidity.  Water only with no food before or during run.  Legs felt a little dead because of time at state fair yesterday.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

REST

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

EP 9 mi (7:43 avg) over hilly course.  Charged up some of the hills.  Temp was hot, sunny, and humid.  As usual focused on form, staying relaxed and gliding over ground.  Particularly on ups and downs.  You know, all that good stuff like "work with the hill" and "flow like water".

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Morning:  LP 12 mi (8:03 avg), last 4 mi faster (7:25 avg).  Started out slow first 3 mi (8:51 avg) as legs were stiff and a little sore.  Temps in 60s and humid.

Afternoon:  Strength training 

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Recovery 6 mi (8:55 avg) on TM.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Morning:  EP 6 mi (8:34 avg)

Afternoon:  EP 7 mi (8:12 avg).  Temp around 70, humid, and cloudy with mist.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Recovery/EP 5 mi (8:00 avg).  Nothing fancy.  Temps in 80s, humid, and sunny.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

LP 18 mi (7:47 avg) over hilly course and gradually running faster during run.  Drank only water before and during run.  Temp 70, sunny, and low humidity.  Concentrated more on running form after 15 mi mark (relaxed, keeping cadence high, moving arms, and lifting feet).  At the end I felt like I still had plenty left in the tank.  Some light stretching afterward.

Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Strength Training

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.000.0010.00

EP 3 mi, TP 5 mi (6:32 avg), EP 2 mi.  Getting lungs and legs use to running faster again took some time during the tempo run.  I've felt that way before at the start of tempo training and it takes about 3 weeks to lose it and get the body to relax (or at least I become more aware or tolerant of the feelings).  I think it was Mark Allen who said that the body becomes more hyped up and enters a different state when speed training is introduced to training.  That's definitely true.

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM:  Recovery pace 2 mi to warm up and then EP 5 mi over some rolling hills (8:17 avg overall).  Looking forward to a run at noon.

PM:  EP 1 mi, Fast EP 6 mi (7:22 avg), EP 1 mi.  Since I didn't run a full 15 mi this morning in one go, I decided put in a faster than normal pace during this run.  I continue to focus on making progress in stride efficiency.  I might do some strength training this evening.  See how I feel.

Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Recovery pace 7.5 mi (8:19 avg).  Very exciting stuff.  I still haven't grown to appreciate recovery runs, but every book out there claims that the hard-easy approach is the way to go. 

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.003.000.0014.50

AM:  EP progression 7.5 mi (7:55 avg).  Temps in upper 60s and very humid.  Planning another run at noon.

PM:  EP with TP fartleks 7 mi total over hilly course (7:24 avg).  Temps in 80s, humid, and sunny.  Legs were fried at the end of this run. 

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM:  Recovery 6 mi (8:35 avg) followed by core work. 

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

AM:  LP 17 mi with fast finish (7:28 avg, 130 HR avg).  Temp in 60s and sunny.  Ate food before and during run.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

REST

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
178.003.0010.000.00191.00
Weight: 0.00
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