| 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 | | 54.00 | 0.00 | 0.00 | 4.00 | 58.00 |
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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 55:23
recovery run from the house to Brookwood Baptist and back. Was supposed to be an easy run but turned into a recovery run. Started out feeling ok. Didn't push and had the typical post long run lack of zip for the first mile. But wasn't feeling weak or really all that tired, just a little stiff particularly in the quads. Form was good without over much concentration. First mile ended downhill. Realized that I was running sub 8 pace at the end of it with only making sure that my form was good, no pushing. Still, too fast! Backed off the throttle. Somewhere in the second mile I noticed a slight twinge or cramp in the left hamstring. Backed off the pace some more. The cramp continued off and on for the rest of the 2nd mile and the subsequent 2 miles. Realized that it was happening on the inclines. Changed the route to take all the big hills out of the run. No cramp for the final 2 miles. Stayed at a recovery pace. Tried to get as many soft surfaces as I safely could running in the dark.
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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 |
| 8 mi in 1:11:12
easy run. Dumped the long repeats due to the left hamstring issue. Didn't want to strain it. Felt good today. Some twinging in the left hamstring twice during the 7th mile. Some mild discomfort in the left SI/IT band area in the middle of the run. Pain in the tendons on the top and inside of the right foot (under the tie of the shoe laces). stride and pace were great though I didn't push at all and took it extra easy on the inclines. ran with Marybeth and Annabel for a mile coming back on Webb Gin.
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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 |
| 8 mi in 1:09:52
easy run. Felt good today. Legs maybe a little heavy. Left hip flexor sore and right foot under the shoe laces hurt at first (maybe 0.1 of a mile). Maybe one slight twinge of the left hamstring in the 6th mile or so. But it may have just been my imagination. I was closely monitoring it for any sign of trouble. Stride and pace were fine. Ran the hilly Dogwood road loop with some extra side streets to make it 8 miles. Foggy and damp but no rain or mist and the temp was perfect.
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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 |
| 7 mi in 51:48
tempo run. Felt really great today! Ran Tribble Mill. 2 mile warm. 4 mi tempo in 7 mpm. I forgot my GPS but the course was marked at the 1/4 miles. I was running 1:45 btwn the quarters during the tempo portion. 1 mi cool down. Light rain in the last mile.
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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 43:13
easy run at Alexander on the soft surfaces. Felt great today. Stride and pace were great. No pains.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| 24 mi in 3:29:03
long run at Stn Mtn. Felt good today. Some twinging of the left hamstring on two inclines. But didn't push and it never went further. Felt very strong today. Thought I might cut the run short when I turned for the final out and back at 21.25 mi. But close to the turn, I met Patrick who had been running the other direction. Ran with Patrick for 3/4 of a mile. Ran faster to keep up with him and the legs responded very well. Felt good after too. Spent more than 50% of the run on the soft surfaces around the mtn. Right foot 2nd toe nail next to the big toe is turning black.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 54.00 | 0.00 | 0.00 | 4.00 | 58.00 |
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