| 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 | | 42.50 | 4.00 | 4.50 | 0.00 | 51.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 17 mi in 2:23:27
Long run. Felt great on a Dogwood Rd, Tree Ln route. Two instances of sharp pain in the the left vastus medialis (lower quad at the the knee). Stride and pace were great. Pushed pace 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 43:51
easy run. Didn't feel great today. Stiff at first and sore in the right quad. Turned out to also be the pre-ocular migraine lethargy. The OM occurred late, 2.11 to 2.96 mi. So most of the run was poor. Last mile was pretty good. Ate very poorly yesterday. too much snacking junk.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 1.25 | 0.00 | 6.00 |
| 6 mi in 48:59
11 x 25s strides on the Webb Gin to Dogwood passed BHS out and back route. Felt good today after the 1st quarter mile which was a bit stiff. Stride and pace after that were fluid and easy. Strides were great. Felt strong. Little bit of mild pain in the lower right leg just above the knee on two brief occassions and some strain in the left hip on the last two strides. All in all a great run.
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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 43:23
easy run to Brookwood Baptist and back. Felt ok. Calf pain in first 0.5 mi. Took a long time to warm up - over 2.5 miles. After that I felt good and the stride and pace were easy. Some pain after the run in the left lower achilles tendon.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 3.25 | 0.00 | 6.00 |
| 6 mi in 45:14
2 x 2000m @ 5K pace + 3 x 200m sprint. Felt good today. Warmed up quickly. Walked a quarter mile before running. Stride and pace were very good. Averaged 6:26 and 6:28 mpm for the two 2000m repeats. Avg'd 37s for the 3 200s (37s, 38s, 37s) No pains except a little bit of soreness in the left lower achilles tendon.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| 12 mi in 1:38:53
race pace med long run around house. felt good today except for some soreness in the lower left achilles tendon, which warmed up and felt better for most of the run. Stride and pace were easy. 2 mi warm, 4 miles race pace (7:16, 7:27, 7:19, 7:32; avg of 7:24) then 6 easy with Neal. Race pace miles were easy. Did have to concentrate just a little to keep pace. Totally relaxed pace was about 7:40. Breathing was very good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 42.50 | 4.00 | 4.50 | 0.00 | 51.00 |
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