| 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 | | 25.38 | 69.20 | 23.50 | 3.00 | 121.08 |
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| Asics Kinsei Miles: 95.20 | Puma RoadRunner 4 Miles: 13.50 | Asics Nimbus 11 Miles: 5.87 |
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| Night Sleep Time: 140.15 | Nap Time: 0.00 | Total Sleep Time: 140.15 | Weight: 155.80 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick |
| 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 |
| Sick |
| 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 |
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Fever broke and back on the road to recovery. |
| 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 | 5.00 | 0.00 | 5.00 |
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5 miles at a time of 0:037:37. Gained 5 pounds in 4 days of doing nothing. Eating was altered but by minimal amounts. Still packed on the lbs!
Getting good comments on my metaphor story of being sick: http://cpattee.blogspot.com/ | |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 158.40 |
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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 |
| Sick |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.00 | 0.00 | 0.00 | 20.00 |
| 20 mile run. With having the flu I ran 12 miles in the rain then jumped on the treadmill at JC-LTF for the last 8 miles. Total time was 2:40:19, with 6 minutes of changing from winter run wear to indoor treadmill wear. |
| Asics Kinsei Miles: 20.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 155.00 |
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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 |
| Recovery day |
| 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 | | 0.00 | 0.00 | 5.00 | 0.00 | 5.00 |
| Tempo run: 5 miles for a total time of 0:35:20. | |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 |
| Swim workout posted on: http://cpattee.blogspot.com/ |
| 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 | | 3.50 | 0.00 | 0.00 | 3.00 | 6.50 |
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Track workout indoors. With the wind blowing at 40 miles an hour and wind chill at 9 degrees it was a smart move, even though treadmill running is getting very old.
6 X 800M's on the 0:02:52's.
400M RI inbetween 800's.
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| Puma RoadRunner 4 Miles: 6.50 |
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| Night Sleep Time: 6.90 | Nap Time: 0.00 | Total Sleep Time: 6.90 | 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 |
| Master's swim was cancelled. Got to the pool and the water was the color of milk. No chlorine in the pool. Did upper weights instead. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
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Tempo run:
1 EZ @ 8:00
6 Miles @ 7:00
1 EZ @ 8:00
Ran with Bob. Carmen joined us so I could give her some pointers on her stride. | |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 |
| Rest Day |
| 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 | 13.20 | 0.00 | 0.00 | 13.20 |
| Ran the Cumming Greenway. Flat & Fast. Snow, ice, mud, water. Had it all for 13.2 miles. Total time 1:34:23. Pace too fast but felt controlled at 7:09's per mile. |
| Asics Kinsei Miles: 13.20 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Leg weights today. Worked on redoing the mud room.
Blog: http://cpattee.blogspot.com/ |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Terrible night of sleeping. Master's Swim at 5:30AM this morning.
http://cpattee.blogspot.com/
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.51 | 0.00 | 3.00 | 0.00 | 6.51 |
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Temperature: 25 degrees with a stiff head wind. Outdoor Track workout at 5:45AM.
12 X 400M's @ 1:23
1. 1:20
2. 1:23
3. 1:21
4. 1:22
5. 1:22
6. 1:22
7. 1:22
8. 1:21
9. 1:24 (ouch, very strong head wind at the 100M turn)
10. 1:21
11. 1:22
12. 1:17
Leg workout at lunch. |
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | 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 |
| Swim |
| 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 | | 8.00 | 10.00 | 0.00 | 0.00 | 18.00 |
| Ran 8 miles at 8:02 then hooked up with Bob & Jay on their tempo run for 10 miles at 7:31's. |
| Asics Kinsei Miles: 18.00 |
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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 | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
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Tempo run. Bashed right Big Toe. Bruised, cut and very sore. Decided to see if running was in the cards. Ran:
2 miles EZ @ 8:04's
3 miles @ STD: 6:30's
1 mile EZ @ 8:04's
There was pain during the run, but was able to manage that pain to finish up.
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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 | 0.00 | 0.00 | 0.00 | 0.00 |
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Swim
Workout is posted: http://cpattee.blogspot.com/
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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 | | 3.50 | 0.00 | 3.50 | 0.00 | 7.00 |
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Track workout.
Weather was cold but not freezing.
2 mile warm-up
1 mile @ 5:57
2 miles @ 12:26
1 x 800M @ 2:51
1 mile warm down
Hit the track with Jay, Bob and Susan.
Leg weights at lunch with Ann Marie
A good day. |
| Puma RoadRunner 4 Miles: 7.00 |
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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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No run.
Cross training: Swim and upper weights.
Swim workout: http://cpattee.blogspot.com/ |
| 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 | | 1.87 | 0.00 | 4.00 | 0.00 | 5.87 |
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Breaking in a new pair of Nimbus for Boston.
Tempo:
1 Mile EZ @ 8:06
4 Miles @ Mid Tempo: 6:45's
.87 (cut short) @ 8:06
Leg weights at lunchtime.
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| Asics Nimbus 11 Miles: 5.87 |
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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 | 20.00 | 0.00 | 0.00 | 20.00 |
| 20 mile run. Pace was set at 7:43's. Had a nasty headwind out and back. Was surrounded by 2 packs of dogs which slowed me down on a new road. Also, hit a hill the same grade as an esculator. Had to walk it. Needed to make up the time after these encounters. Ended with an average of 7:44's. |
| Asics Kinsei Miles: 20.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 154.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.38 | 69.20 | 23.50 | 3.00 | 121.08 |
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| Asics Kinsei Miles: 95.20 | Puma RoadRunner 4 Miles: 13.50 | Asics Nimbus 11 Miles: 5.87 |
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| Night Sleep Time: 140.15 | Nap Time: 0.00 | Total Sleep Time: 140.15 | Weight: 155.80 | |
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