| 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. |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 130.10 | 26.32 | 2.50 | 0.00 | 158.92 |
|
| Ascis Nimbus 11-RED Miles: 55.50 | Brooks Ghost 3 Miles: 71.32 | Puma Trail Shoes Miles: 32.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| |
| Ascis Nimbus 11-RED Miles: 7.00 |
|
| 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 |
|
Seven weeks of no running ended on 12/30/2010. Stress fracture during Chicago Training left me in a boot. Aqua Running became my outlet. 4-5 days a week in the pool running the lanes in deep water kept the fitness up.
Today started the process of working myself back to marathon training. January 24th will begin Boston Marathon training. I will be on a 12 week program to get myself to the line and to finish. My goal time is unknown. The time goal will be assessed during VO2 max training during the 7th week of the 12 week program. In the meantime, I have designed a program to slowly work in the running that incorporates aqua running, cycling, Ellipical, treadmill and trail running.
Today was spinning and light weight workout. |
| 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 |
|
AM Workout:
Master's Swim: 3900M
PM Workout:
5 miles on the Elliptical. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Ran on the treadmill. EZ pace at 9:00's. Few aches and pains but nothing dramatic. The stress fracture is constantly on my mind as when I run. Eventhough it is healed and I am building back slowly I need to be aware not to favor the leg. This will only breed problems in other places down the road. |
| Ascis Nimbus 11-RED Miles: 5.00 |
|
| 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 |
|
Master's Swim: 3950 meters with a 1,000M time trail. 0:15:10 for the 1,000M.
Weights at lunch: Focused on legs and core. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles on the treadmill this morning. 70% of Max Heart Rate. |
| Brooks Ghost 3 Miles: 7.00 |
|
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran the Red Trail in Dawson Forest with Sarah. A bunch of runners from G.U.T.S. ran with us as well. Good trail run. Lots of narrow trails, river crossings and hills. |
| Puma Trail Shoes Miles: 7.50 |
|
| 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
|
5 inches of new snow in Georgia (north of Atlanta). Ran 5.5 this morning on the roads. No cars and the snow was soft. Half way through the run it began to sleet. Excellent run, reminded me of my winter runs in New England. |
| Ascis Nimbus 11-RED Miles: 5.50 |
|
| 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 |
| |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
7 Miles on the treadmill. Roads were iced over. Kept heart rate around 144-148.
|
| Ascis Nimbus 11-RED Miles: 7.00 |
|
| 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 |
|
Swam 3,450M this morning.
Strength training at lunch.
Going to run 11 miles tomorrow morning with Bob. Bob have 17 miles to accomplish. He will pick me up in front of the gym and I will run the remaining 11 with him. |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
Ran 11 miles with Bob. The temps were 15 degrees. Bob met me after he ran 6 of his 17 miles. The roads and sidewalks were ice. Ice everywhere. We took our time on the 11 miles watching every step we took and every car that went speeding past us. After 5 days of snow and ice you would think Georgia drivers would understand to slow down.
The pace average was 8:37's and my HR averaged 144. |
| Brooks Ghost 3 Miles: 11.00 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
5 mile recovery run on the treadmill. HR 130-138. |
| Ascis Nimbus 11-RED Miles: 5.00 |
|
| 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Trail run at Barnwell. Met Mike, Jeff, Katrina & Christy there. Trail was packed snow, ice and lots of mud. Good run. |
| Puma Trail Shoes Miles: 6.25 |
|
| 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 |
| Strength Training this morning. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Master's Swim this morning: 3,650M.
Recovery run on the treadmill in Low 3 Heart Rate for 6 miles. |
| Ascis Nimbus 11-RED Miles: 6.00 |
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 mile run. Kept heart rate at 145 on average. Mid zone 3. Pace was 7:53's. |
| Brooks Ghost 3 Miles: 8.00 |
|
| 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 |
|
Daughter's birthday. Hung at home and made her pancakes with ice cream.
Lunchtime: Strength training. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
12 miles. HR averaged 146. Pace was a little fast at 7:53's. The temps were in the low 30's with a head wind at every turn.
The Route:
North Point to Old Milton
Old Milton to Roswell
Roswell to Hopewell
Hopewell to Bethany
Bethany to North Park
North Park to Cogburn
Cogburn to Webb
Webb to Deerfield PKWY
Deerfield PKWY to Windward
Windward to North Point
North Point to MARTA
MARTA to Morris
|
| Brooks Ghost 3 Miles: 12.00 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Treadmill recovery run. |
| Ascis Nimbus 11-RED Miles: 5.00 |
|
| 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 | | 18.35 | 0.00 | 0.00 | 0.00 | 18.35 |
| Dawson Forest Trail Run. Went a little further than planned. Came up on a river crossing and with the temps at 29 degrees had to back track to find a easy crossing and not get wet. |
| Puma Trail Shoes Miles: 18.35 |
|
| 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 |
|
12 week program starts today for the Boston Marathon. Stress fracture is healed and ready to go.
Aqua running at lunchtime with D'An. She is coming off IT surgery and wants to build up her fitness. Will show her the 9 week plan I used. |
| 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 | | 2.50 | 0.00 | 2.50 | 0.00 | 5.00 |
|
Maximum Heart Rate Test this morning.
After the testing my heart rate max'd out at 170. This is 15 beats/minute less than I thought. |
| Ascis Nimbus 11-RED Miles: 5.00 |
|
| 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 | 11.00 | 0.00 | 0.00 | 11.00 |
| 11 miles. Heart Rate averaged 143. Pace Average was 8:03. Continue to struggle to maintain the heart rate steady when all the run routes are hilly. |
| Brooks Ghost 3 Miles: 11.00 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
3600M swim with the Master's Group. Was put in Lane 5 with the fishes. Held my own, but was exhausted after the workout.
5 mile recovery run at lunch. Heart Rate held at 131 on average. Pace was light with 0% grade. Sticking to the plan... |
| Ascis Nimbus 11-RED Miles: 5.00 |
|
| 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 | 7.32 | 0.00 | 0.00 | 7.32 |
| Was short on time this morning. Ran 60 minutes on the treadmill. |
| Brooks Ghost 3 Miles: 7.32 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Mile Recovery Run on the treadmill. |
| Ascis Nimbus 11-RED Miles: 5.00 |
|
| 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 | | 7.00 | 8.00 | 0.00 | 0.00 | 15.00 |
|
15 Mile Marathon Pace run.
Ran Route 141 North. The hills simulate the Boston Route. 7 miles at 8:01 average and 8 at 7:15 average. I needed to see where I am to plot a time for Boston. With a 7:15 pace that puts me at around a 3:10:00 marathon. With being out for 8 weeks I think this is realistic. Will continue to train for a 3:10 for the next couple of weeks. |
| Brooks Ghost 3 Miles: 15.00 |
|
| 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 |
| Recovery Day: Strength Training this morning. |
| 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 | | 130.10 | 26.32 | 2.50 | 0.00 | 158.92 |
|
| Ascis Nimbus 11-RED Miles: 55.50 | Brooks Ghost 3 Miles: 71.32 | Puma Trail Shoes Miles: 32.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|