| Location: Suwanee,GA, Member Since: Nov 18, 2009 Gender: Male Goal Type: Marathon Finish Running Accomplishments: 10 Marathons (including Boston), 4 Ironman Events and numerous triathlons. Sub 1:30:00 Half Marathon. 3rd consectutive Boston Marathon in 2011. Short-Term Running Goals: Lottery for NYC Marathon: GOT IT! Long-Term Running Goals: A sub 3 hour Marahton or dang close to it. Personal: Banker, married, kids, house, dog...Just living the American Dream. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.53 | 84.65 | 20.10 | 2.00 | 130.28 |
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| Puma RoadRunner 4 Miles: 13.50 | Asics Kinsei Miles: 103.65 |
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| Night Sleep Time: 165.25 | Nap Time: 0.00 | Total Sleep Time: 165.25 | Weight: 155.60 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
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Tempo Run:
2 Miles EZ: 8:00/Mile
2 Miles at 6:24/mile
2 Miles EZ: 8:00/mile
Won't wear the RoadRunner's anymore. Blisters on the bottom of my feet..
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| Puma RoadRunner 4 Miles: 6.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.00 | 0.00 | 0.00 | 13.00 |
| Ran in 18 degree weather in Georgia. 13 miles at 1:34:14. 0:07:14/mile pace. |
| Asics Kinsei Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spin Class to loosen the muscles up. Weights at lunch today. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 154.10 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Cross Training:
400M EZ
150M Drills
200M Non Free
3 X 100M Kicks no fins
5 X 100M @ 1:50
200M EZ
1000M Time Trial
100M Fist
100M One Arm
100M Catch-up
200M EZ
200M Kick
50M EZ
Leg workout at lunch
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 154.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.78 | 0.00 | 0.00 | 2.00 | 6.78 |
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Outdoor Track. 18 degrees and windy
1.53 mile warm up on tread mill
1.0 EZ run to the track
4 X 800M with 400M RI in between
1. 0:02:46
2. 0:02:47
3. 0:02:47
4. 0:02:50 (switched directions on this one. Always messes with me)
1.0 EZ run back to gym |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No swim this morning. Slept in. Trying to fight off some kind of illness. Don't like to be sick. Have not been sick in 3 years and I am determine to keep the streak alive. Sleep, eating well and drinking plenty of fluids will be the cure. |
| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.00 | 0.00 | 0.00 | 15.00 |
| 18 degrees and with the wind chill it was 2 degrees in Georgia. Ice storm last night left a sheet of ice on the roads. Decided to run the long run, 15 miles on the treadmill due to the ice and crzy southern drivers. Ran 15 miles on the Woodway treadmill at a 7:45/mile pace. Mind numbing... |
| Asics Kinsei Miles: 15.00 |
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| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Worked out around the house. Changed front end struts in van and painted. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Keep gaining weight. About 1.5 per week over the last month. I have 3 months to drop 7lbs to be at my running weight for Boston. Did Spin Class this morning and stretched. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 155.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Swim this morning. Swam with Michelle, LSU swimmer and Susan, the Olympic Swimmer. Total meters were:
200M Warm up
2 X 100M I.M.
150M Kick no fins
200M Drills
2 X (4 X 300M) @5:25
First 50M all out then 250M at Olympic Tri Distance Pace
50 Recovery after first set of 300's.
200M Kick with fins, no board
8 X 50 all out. 15 second rest on the wall
150M Kick with fins & board
100M Cool Down
The workout was not easy. Was 5 seconds off Susan and Michelle, but that is too be expected at the caliber of swimmers they are.
Upper body weights at lunch. Working on the shoulder issue and focusing on core.
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| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Sciatica has acted up again. Pain in hips and knees. Doing a lot of stretching, ice and heat. Did an Aqua Run workout this morning in the shallow pool. 20 - 1 minute intervals with 30 second RI. Tore up the bottoms of my feet. But got it done. Will try tempo on Friday.
Leg workout at lunch. Will isolate each leg to test strength due to the sciatica. It tends to weaken the left side more than the right. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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200M EZ
150 kick-no fins
200M Drills
10 by 3:00 minute swims. Averaged 200M+ on each interval.
The object was to cover as much ground as possible in the 3 minutes
200 EZ: Breath-5
5 X 100M with the first 100 all out. The remaining sets were to be at a good pace, but we did not figure that out until after the 3rd 100M trying to keep the time.
100M Race against the other lanes
100M cool down
Upper body weights and more stretching at lunch. |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
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Tough night of sleep. Kept waking up and tossing and turning. The hip pain has dulled by it is still present. Did a tempo run on the treadmill to lower the impact:
1 mile EZ-8:27
5 Miles @ 7:24 average
1 mile EZ-8:34
Stretched and went to breakfast with Bob, Jay & Jeff.
Good morning.
Leg workout at lunch. Have decided to ease off on the training pace and increase weight workouts to build more stability. The goal for Boston has been revised for now to a goal of 3:15:00. Will adjust the runs to meet this time. | |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 153.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 17.75 | 0.00 | 0.00 | 17.75 |
| Ran long run at a 8:09 pace. I met Ann Marie at the columns around 8AM. I started the run at 6:30AM and got 10.5 in before she got there. |
| Asics Kinsei Miles: 17.75 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Leg workout |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 156.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Doctor's scale has me at 161! Not right or the gym scale I have been using for 3 years is wrong. Not good.
Swim
300M EZ
100M Left-Right Side Kicks
200M Paddles and Bouys
4 X 100M I.M.
6 X 400M on 6:50's (came in around 6:00. 50 seconds rest)
200M Kick
8 X 100M on the 1:50's (4 in the lane so we each took 2 100M's to lead)
200M Kick
100M Cool Down
Upper weights at lunch today.
Need to work on the weight issue. Have not increased food intake since after the holidays and don't want to cut down anymore. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 161.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
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Tempo run at lunch which consisted of:
1 mile EZ: 8:05 pace
4 miles at mid-tempo: 6:49 average pace (Mile 1: 7:18, Mile 2 & 3: 6:48, Mile 4: 6:22)
1 mile EZ: 8:05 pace
Olympic Swimmer-Susan L. was on the treadmills as well knocking out her trackworkout. As I was stretching I watched her form and gave her a few key pointers to work on with her upper body form to be more effiicent on the run. If she gets the run down she will be dangerous in the AG category on tri's.
More information on my other blog: http://cpattee.blogspot.com/
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Cross Training Day
Coach Mikes' Workout:
400M EZ
200M Paddles
4 X 100M I.M.
10 X 200M on the 3:30
8 X 100M
1 & 5: Stroke
2 & 6: Tarzan Swim
3 & 7: Fist
4 & 8: Smooth
200M Kick
100M EZ
More on: http://cpattee.blogspot.com/
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 3.10 | 0.00 | 6.35 |
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Track workout:
- 0:03:34
- 0:03:36
- 0:03:37
- 0:03:40 (Mind started to wander and was not in tune with the goal!)
- 0:03:37 (That’s better)
More detail on: http://cpattee.blogspot.com/
Leg weights at lunch. |
| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 154.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.00 | 0.00 | 0.00 | 18.00 |
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18 Mile Run
7:48/mile pace average
More on: http://cpattee.blogspot.com/ |
| Asics Kinsei Miles: 18.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Recovery Day
1:10:00 Spin Class
Weights scheduled at lunchtime
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Cross Training
Swim:
500M EZ
5:00 minutes of turn practice
200M Drills
2 X 100M I.M. -EZ (Yeah right!)
2 X 400M Fins
- Odds - Swim
- Evens - Alt. One Arm Strokes
Main Set
5 X 100M on the 1:50
1 X 100M on the 1:35
4 X 100M on the 1:50
1 X 100M on the 1:35
3 X 100M on the 1:50
1 X 100M on the 1:35
2 X 100M on the 1:50
2 X 100M on the 1:35
5 X 50M - Fins
- 25M - Underwater
- 25M Side Kick
150M Social Kick
100M EZ
Upper body weights at lunch.
The pain from the sciatica is decreasing everyday. We tend to want quick fixes for problems, but in this case constant stretching, weights and patients seems to be working without the use of drugs.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 3.00 | 0.00 | 7.50 |
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Outdoor Track:
3 X 1600M
0:05:50
0:05:55
0:05:57
More on the workout: http://cpattee.blogspot.com/ |
| Puma RoadRunner 4 Miles: 7.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Swim Workout and Upper weights at lunch.
The swim workout can be found on:
http://cpattee.blogspot.com/ |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
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Ran tempo with Bob & Jay on the treadmills this morning. Bob & Jay had a tempo consistenting of:
1 Mile EZ @ 8:34 pace
2 Miles ST @ 7:03 pace
1 Mile EZ @ 8:34 pace
1 Mile @ 7:03 pace
1 Mile EZ @ 8:34 pace
2 Miles ST @ 7:03 pace
1 Mile Cool Down
My tempo was a little different at only 6 miles:
2 Miles EZ @ 8:03 pace
3 Miles ST @ 6:27 pace
1 Mile EZ @ 8:34 pace
Leg workout at lunch prior to starting the weekend. | |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.90 | 0.00 | 0.00 | 20.90 |
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20 Mile at MP+60 seconds. Ended up being 20.9 miles with a detour for a total time of 2:44:16. 0:07:51 minute pace.
More on: http://cpattee.blogspot.com/ |
| Asics Kinsei Miles: 20.90 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.53 | 84.65 | 20.10 | 2.00 | 130.28 |
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| Puma RoadRunner 4 Miles: 13.50 | Asics Kinsei Miles: 103.65 |
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| Night Sleep Time: 165.25 | Nap Time: 0.00 | Total Sleep Time: 165.25 | Weight: 155.60 | |
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