| Location: Lawrenceville,GA,United States Member Since: Dec 24, 2014 Gender: Male Goal Type: Marathon Finish Running Accomplishments: PRs:
5K - 19:55
10K - 41:55
HalfM - 1:31:04
Marathon - 3:14:42 at Shamrock Marathon in VA Beach Short-Term Running Goals: Run 3:20:00 or better at 119th Boston
Run under 1:30:00 for the half marathon Long-Term Running Goals: Run the marathon bucket list (Chicago, New York, Marine Corp, London, Berlin are left)
Run an ultra.
Run 50 mi on my 50th birthday.
Personal: Married w/ 4 kids
Started running in 2004
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 30.00 | 0.00 | 1.00 | 4.00 | 35.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| FIRST BOSTON WO. easy pace 5mi run. Felt great today. Very rested. Stride was easy, pace felt easy even though much quicker for that effort level than normal. Some slight ache in the left SI/IT band area. Left foot felt great until after. Even then not bad. Recovery week last week must have been very effective. Plus the excitement about starting the Boston training.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.00 | 0.00 | 6.00 |
| 13 x 20s strides during a 6 mi run. 1.5 mi warm, 1 min recovery at easy pace in between strides. Felt good today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| recovery run today at 9 min/mi pace on the Kennilworth route. felt ok. legs a little heavy at first but I'm not surprised since yesterday morning's WO has some intensity to it and I went hiking up and down a mountain for an hour yesterday afternoon.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 4.00 | 7.00 |
| Steady state run on the Brookwood Manor route. Felt good today. Stride and pace were very manageable. Some slight pain in the left SI/IT band area and some mild ache in the left foot at the end. But all in all, it was a very good run in terms of effort, energy and mechanics. Goal was 7 min/mi by the McMillan pace calculator, but I slowed it to 7:15 thinking about where I am in reality fitness wise. Judging by my increased ventilation rate with relatively less muscle fatigue, I believe it was the right pace. The HM pace was 7:38 so I figured the steady state would be something quicker than that but not down around the 10K pace which would be a tempo run. Splits were 7:25, 7:09, 7:10 and 7:17 for an avg of 7:15. Had a side stitch at the end of the run and a left kidney pain at the end.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 mi long run at avg 8:47 mpm on the Crews, Craig, Holly Brook, Mtn View, Kohls route. Felt good today. Some intermittent mild ache in the left foot and mild pain in the left SI/IT area. Foot hurt some after and the posterior tendon around my left knee hurt after I drove Katie to work. Felt very strong the whole run. Could have run more miles easily. The weather was yucky. Kinda rainy and blustery winds at times. Streets very damp. I noticed to today that on the left side I tend to not let the joints hinge on the foot strike and through the stride. It produces the effect of "pole vaulting" over the left leg. Concentrating on letting the ankle and knee hinge freely seems to take the pressure off the hip and reduce the pain in the foot and SI/IT area. Woke on my own at 04:50 hours. Went to bed at 21:30 hours the night before.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 30.00 | 0.00 | 1.00 | 4.00 | 35.00 |
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