| Location: IL,US Member Since: Aug 10, 2008 Gender: Male Goal Type: Other Running Accomplishments: 10K - 38:30
20K - 1:17:50
Half Marathon - 1:28:23
Marathon - 3:05 (3:06 Boston)
Completed a dozen marathons and a handful of 50 mile ultras. Short-Term Running Goals: Half marathon 1:35 Personal: I developed some heart related issues that required a cardiac pacemaker. An empty nester planning to safely dedicate more time to running and staying strong. |
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| Miles: | This week: | 7.40 |
Month: | 7.40 |
Year: | 1026.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 43.12 | 0.00 | 12.93 | 0.00 | 56.05 |
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| 2130 Orange Blue Miles: 17.37 | 2140 Red Miles: 12.25 | 2120 Gray Miles: 14.00 | Asics Bandito Miles: 12.43 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.12 | 0.00 | 0.00 | 0.00 | 8.12 |
| AM: Easy 8 mi before heading off for an all day zoo trip with the family. |
| 2130 Orange Blue Miles: 8.12 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.50 | 0.00 | 12.25 |
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Easy run with some of it on forest trails. Ran the last 0.5 mi faster. Cutting back this week to freshen up a bit for the 20K this Staurday. Then ramp miles up again in preparation for my first ultra, the Minnesota Voyageur 50 at the end of July. That's my plan, but we'll see what the Lord has in store. | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Out and back on a trail. Felt tired and hungry at the end. | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Easy 6 mi this morning with several hill bounds. Very good weather. I had more energy today after participating in the family feast last night. I prepared spicy BBQ chicken, garlic-cheese biscuits, and roasted plantains. Perfect combo of sweet and hot. |
| 2130 Orange Blue Miles: 6.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 mi. Can't call it a pre-race "shake out" run because I haven't done serious interval work in a long time. Therefore, tomorrow's 20K will be very interesting from a mental standpoint. Can I "go with no blow" after practicing only pure endurance? | |
| | Comments(1) |
| | Race: |
Dam to Dam 20K (12.43 Miles) 01:17:50, Place overall: 71, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 12.43 | 0.00 | 15.68 |
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Finished the Dam to Dam 20K this morning and achieved my goal of a sub 1:18. My gun time was 1:18 and I was so darn giddy after seeing the clock I forgot to turn off my watch until 5 minutes later. My chip time was 1:17:50 and here are my splits via my watch: 6:31, 6:04, 6:17, 6:15, 6:22, 6:12, 6:11, 6:22, 6:08, 6:05, 6:21, 6:06, and 2:56. I’m shocked how well I ran this race because I had serious doubts with the mental drag from my job loss, some weight gain since Boston, and no serious interval work. I simply didn't think I had my head screwed on right to actually do what I set out to do. I warmed up with an easy 3.25 mi and drank only water before the start. The first mile was a little slow because of the typical crowded start and the only reason I hit 6:20s throughout the race was due to the hills. My body felt a little awkward with the pace at first, but I just focused on the engine, keeping the upper body relaxed, and my breathing under control. During the first 8 miles, I kept thinking Mr. Bonk was going to catch up with me and demand payment. Hard to explain, but right around mile 9 something clicked over and my energy level shot up. I just rolled my eyes back and let the body go while keeping my breathing within the zone. I earned my first award for my age division place. I still can’t believe it. |
| 2130 Orange Blue Miles: 3.25 | Asics Bandito Miles: 12.43 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 43.12 | 0.00 | 12.93 | 0.00 | 56.05 |
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| 2130 Orange Blue Miles: 17.37 | 2140 Red Miles: 12.25 | 2120 Gray Miles: 14.00 | Asics Bandito Miles: 12.43 |
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