| Location: Austin,TX,USA Member Since: Jun 07, 2010 Gender: Male Goal Type: Boston Qualifier Running Accomplishments:
2006 – London Marathon – 3:42
2007 – London Marathon – 3:49
2008 –Austin Marathon – 3:19.20
2009 – 3M Half Marathon – 1:29.20
2009 – Austin Marathon – 3:23
2009 – San Antonio Marathon – 3:36
2010 – Steamtown Marathon – 3:17:56 (PR)
2011 - Austin Marathon - 3:27
2012 - London - 3:27 Short-Term Running Goals: Break all my PRs during the Austin FIT Distance Challenge:
10K - 40:41
10 miles - 68:02
1/2 Maration - Decker - 1:30:30
1/2 Marathon - 3M - 1:29:25
30K - 2:30
Marathon - 3:17 Long-Term Running Goals: Break 3 hours for the marathon Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 167.30 | 25.20 | 1.50 | 1.50 | 195.50 |
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| Newton Motion (1) Miles: 29.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 5.00 | 0.00 | 0.00 | 8.25 |
| So I'm being a little generous to call 5 of the miles MGP pace as I was around 15 second slower than that. However, they weren't exactly easy, and the conditions could have been kinder...although they have often been worse lately. Still some solid work, and I hope I can carry this through to the weekend!! |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.75 | 0.00 | 0.00 | 0.00 | 13.75 |
| I survived!!! The conditions were especially tough this morning. I tried to stay relaxed, but the conditions took there toll. By the end I was in bad shape. However, I made it!! Due to the toughness of the run I'm going to take Sunday off...perhaps I'll regret that, but there is no point killing myself at this stage in training. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
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I couldn’t run in the morning so I had to brave the afternoon heat. I did a 2 mile warm up, and then it was on to some MGP-ish action. The splits for the next 5 miles were: 7:30, 7:32, 7:28, 7:14, 7:04. I then did a mile cool down. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| This morning I overslept a little so I only had time for a short recovery run. Let’s hope I don’t make the same mistake tomorrow ;o |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| When I left the apartment this morning I thought...it doesn't seem too bad this morning. While there was a bit of a breeze it was just as hot and humid as ever. Pace was very slow..something 8:45...maybe that's good as it was supposed to be a recovery run. However, it felt more 7:45 than 8:45 ;o). |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 2 mile warm up, 5 miles of Fartleking, and 1 mile cool down |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Started out well...and that's about as good as it got ;o( |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Awful day at the office.. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Worst run of the campaign thus far. It was supposed to be 4 miles of warm, and then 3 miles of tempo. Alas it was 4 miles of warm up, followed by around 1 mile of tempo, then 1 mile about 45 seconds slower, and the last mile was awful...mentally I was broken. Not a good day at the office!! |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Overslept my almost 2 hours so it was 8am by the time hit the trail. By that time it was already well into the 80s, and rising fast. I started out at a steady 8:30 pace, and just held it there. When I felt tired I just tried to relax and think about the next little milestone along the way. There were some tough stretches along the way...not the terrain...but mentally. However, I held on to run every mile between 8:25 and 8:35 with the last couple around 8:10. I needed this... |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Nice & easy today. Short run, then some strides followed by a 20 minute swim. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 1.50 | 0.00 | 0.00 | 9.00 |
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3 mile warm up, then 3 miles of rolling hills (1 ½ @ MGP), and 3 miles cool down. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles today. 2 ½ warm up, then core work, and then 1 ½ mile cool down. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 miles nice and easy today. It was the usual U-Loop. Decided to ride to the meeting point today to give my legs a chance to warm up. Fllowed the run up with a paddle at Barton Springs…marvelous! |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 4.50 | 0.00 | 0.00 | 8.75 |
| Tough workout this morning. Warm up, then 7 x 1,000s with a 300 meter job between each one...well maybe a quick splash of water/gatorade too. I ran the repeats between 4:15-20, which is slower than I would have liked, but better than I had feared. Desicded to skip number 8 as my legs were toast. After that excitment it was a jog back to RunTex, and then the usual 2 mile bike ride home. |
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| | Race: |
El Scorcho (15.5 Miles) 02:04:04, Place overall: 13, Place in age division: 11 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 6.20 | 0.00 | 0.00 | 15.50 |
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I see now why its called El Scorcho! However, it was a very well organized run in Trinity Park, Fort Worth. I ran 25K, which consisted of 5 x 5K loops. There were 2 water stops, and another stop giving out cold towels. I decided to mirror the long run proposal in my training plan, e.g. easy for the first 9 miles, and then MGP for the final 6 miles. I managed to do this although by the end I felt pretty tired as it was very humid last last. However, it could have been a lot worse so I count my blessings. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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2 mile super easy on the trail. Barely seems worth adding to the blog, but my legs were tired after El Scorcho, and I might as well get some credit ;o)
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| Newton Motion (1) Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Tough hill workout this morning…and I didn’t even do the full work out. 1 ½ mile jog to “Spring Creek”, and then 3 sets of short, medium and long versions of the hill. After that it was 3 times up the hill backwards, 3 sprints and then a job back to the start. All in all it was 7.5 miles. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 miles of super easy running this morning. Well having said that the 8:30 min/miles didn’t feel too good given the conditions.
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| Newton Motion (1) Miles: 8.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 1.50 | 1.50 | 7.50 |
| Spped workout today. 1 1/2 mile warm up, followed by drills and then 6 laps at 5K pace. I managed to do that in 9:10, which was ok given the conditions. 5 minute break and then I'd run 200 meters, then a 50-75 meter job, then 200 meters. I ran 12 x 200 meters. After all that I jogged home. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
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Ahhhhhhhhhhhhhh...that was my reaction this morning at 6:30am. I could not believe that my alarm had failed to go off again. Well it went off, but on silent mode...thanks iPhone!! Ok enough of feeling sorry for myself. I pulled myself together, ate a banana, drank a 32oz Powerade Zero, and I was ready to hit the trail. I decided to follow part of the Gazelles route...although backwards...so that I wouldn't have to do the whole thing on the trail. The first 2 miles were flat, but then there were some good rolling hills for the next few miles. I rejoined the trail at around 9 1/2 miles. I then did the remainder fo the 10 mile loop, and jogged back to the apartment for just around 19 miles. I was one short of my target, but 19 miles on your own, when its hot, is a tough mental challenge. Best moment of the run came with just under 2 miles to go. I was really struggling and then I started to see people with Gatorade bottles....I thought...where did all these people get those? I turned the next bend and there like a mirage was a crew of people giving away 20oz bottles of the stuff. I don't know what flavor it was, but it was cool liquid with electrolytes...nothing...and I mean nothing...has ever tasted that good!!
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| Newton Motion (1) Miles: 19.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 167.30 | 25.20 | 1.50 | 1.50 | 195.50 |
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| Newton Motion (1) Miles: 29.00 |
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| Weight: 0.00 | Calories: 0.00 | |
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