| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 38.00 | 7.00 | 2.00 | 3.00 | 50.00 |
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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 |
| 6 mi in 51:24
Easy pace run. Felt ok today. Some mild pain in the left hip. Not sure if it was the SI/IT area or the hip flexor. Pain was sorta in between the two. Otherwise the stride and pace were fine. Very windy out today. Streets were wet but no rain. Decent run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 3.00 | 7.00 |
| 7 mi in 55:07
4 x 3/4 mi repeats w/ 1/4 mi recov in between. Splits were 5:02, 4:56, 4:49 and 5:01 for an avg of 4:57 which is 6:36 mpm pace. Target was 6:20 pace. Missed a little more than this WO 2 weeks ago. It was on a hillier course, Brookwood Manor vs. Moon Place last time. I had a pulling pain in the left postierior knee ligament. And by the end both hips and supporting muscles in my upper thighs/quad felt completely fatigued. Had to concentrate today to keep decent form. Kept trying to post up on the left foot strike. Some pain in the left SI/IT band connection. Gutted out this run today. Very chilly but clear and a full moon.
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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 mi in 54:13
recovery run today. was just ok. some pain still in the left posterior knee and in the left SI/IT connection. seemed today to be the IT band on both ends. little bit of a headache when I first woke up and about halfway through the run. ocular migraine beginning at 1.23 mi but I didn't notice when it stopped. stride was fine today. didn't fight it. downhills were good. was able to keep from posting up on the left foot strike pretty easily. weather was cool again but overcast today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 0.00 | 7.00 |
| 7 mi in 56:15
10 x 1 min fartleks with 1 min jogging recov in between. Felt ok today. Left knee much better. Barely any discomfort at first nothing during and only a slight discomfort couple hours later. Left SI/IT area hurt today. 3 fartleks on the road to BHS, 4 on the track and 3 on the road from BHS. Felt very strong on the fartleks. Most of them were at sub 6 pace. Probably ran them too fast and jogged the recoveries too slow. The last two on the roads back weren't as strong, but they were on hills.
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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 |
| 5 mi in 42:39
easy run on soft surface at Alexander. felt really great today. had to discipline myself to slow down to easy pace. left knee was perfect. left SI/IT connection hurt a little but not the entire time. Clear and cold this morning.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 7.00 | 0.00 | 0.00 | 19.00 |
| 19 mi in 2:36:00
Long run with pace on the Silver Comet Trail. Ran race pace for 7 miles beginning at the 10 mile mark. Goal was 7:27 pace. Splits were 7:33, 7:26, 7:26, 7:22, 7:36, 7:32, 7:26 for an average of 7:29. All and all not too bad. Felt really strong for the first 4 of them. Had to fight hard for the 5th and 6th. 7th one, I was well and truly cooked, but it was downhill and I didn't want to loose it right at the end so, I concentrated on my form and kept going and it ended up being quicker. Made the final two miles hurt real bad even though I wasn't pushing at all. Ran them sub 9 mpm. Felt like 14 or 15 mpm.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 38.00 | 7.00 | 2.00 | 3.00 | 50.00 |
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