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Week starting Aug 21, 2011

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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:

derhammer

Ukraine Can Win With Crowdfunded Drones!

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
VFF Spyridon Green Lifetime Miles:						125.41
Saucony Kinvara TR2 Lifetime Miles:						22.85
Newton Motion III - #1 Lifetime Miles:						125.05
Newton Distance III S - #1 Lifetime Miles:						87.15

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
39.95	1.00	5.00	0.00	45.95

Mizuno Wave Elixir 6 - Green/Blue II Miles: 20.90	Mizuno Wave Elixir 6 - White/Yellow Miles: 25.05

Weight: 0.00	Calories: 0.00

Mon, Aug 22, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.10	0.00	0.00	0.00	2.10

Not a great run. Got about 1 mile when I tweaked my ankle after landing awkwardly. Decided to just head home as I was a little shaken up. I'll run on Friday to make up.

Mizuno Wave Elixir 6 - Green/Blue II Miles: 2.10

Weight: 0.00	Calories: 0.00

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Tue, Aug 23, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.35	0.00	0.00	0.00	9.35

WILKE!!!! Warm up then 7 x up the hills, 3 backwards, and 3 sprints followed by a cool down all the way ot the gym. Legs feel a bit like jelly right now. Oh well...it will do me good...right?!?!

Mizuno Wave Elixir 6 - Green/Blue II Miles: 9.35

Weight: 0.00	Calories: 0.00

Comments(1)

Wed, Aug 24, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.50	0.00	0.00	0.00	7.50

Recovery run...legs very tired from yesterday.

Mizuno Wave Elixir 6 - White/Yellow Miles: 7.50

Weight: 0.00	Calories: 0.00

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Thu, Aug 25, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.45	0.00	5.00	0.00	9.45

Warm then 10 x 800 meters with 2 mins rest in between each one, and the job back. Splits for 800s were as follows: 3:47 (coach said take it easy ;o), 3:17 (warming up), 3:10, 3:06, 2:51 (a little carried away), 3:03, 3:03, 3:06, 2:58, 2:46 (that's what I'm talking about).

Mizuno Wave Elixir 6 - Green/Blue II Miles: 9.45

Weight: 0.00	Calories: 0.00

Comments(2)

Sat, Aug 27, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.55	1.00	0.00	0.00	17.55

Solid run today. Hot and humid as ever so I decided to start out easy, and see what I had left in my legs in the last few miles. I felt good, and the last 8 miles were all sub-8 minute, and then the last 5 were all 7:30 or quicker. Legs felt good, and could have gone faster, but didn't want to overheat, which has been a problem n my long runs of late!

Average pace was 8:08 min/miles.

Next Saturday I'll try to pick up the pace, and try to sneak inside 8 min/mile for my average pace.

Mizuno Wave Elixir 6 - White/Yellow Miles: 17.55

Weight: 0.00	Calories: 0.00

Comments(1)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
39.95	1.00	5.00	0.00	45.95

Mizuno Wave Elixir 6 - Green/Blue II Miles: 20.90	Mizuno Wave Elixir 6 - White/Yellow Miles: 25.05

Weight: 0.00	Calories: 0.00

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