| 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 | | 106.27 | 112.69 | 13.50 | 0.00 | 232.46 |
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| Brooks Ghost 3 Miles: 148.21 | Ascis Nimbus 11-RED Miles: 74.25 | Puma Itana 2 (Tester) Miles: 10.00 |
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| 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 | 5.00 | 0.00 | 0.00 | 12.00 |
| The weather went from sunny, 65 degrees on Sunday to wet and windy 35 degrees today. Got outside and ran 12 miles. Hilly course with kept the paces inline. |
| Brooks Ghost 3 Miles: 12.00 |
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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 | | 3.00 | 8.00 | 0.00 | 0.00 | 11.00 |
| 11 mile simulated Boston Marathon course on the treadmill. Heart rate was jacked to high. The gym was very warm which could have accounted for the spike. |
| Ascis Nimbus 11-RED Miles: 11.00 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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3 mile recovery run on the treadmill.
3000M swim. |
| Ascis Nimbus 11-RED Miles: 3.00 |
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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 | 17.10 | 0.00 | 0.00 | 17.10 |
| Long run. Rain, temps around 33 degrees. Hands froze solid by mile 6. Could not squeeze them to pull out my water bottle. 3 hours later hands are very sore. Except for the frozen fingers and hands, everything else clicked along fine. |
| Brooks Ghost 3 Miles: 17.10 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mile recovery run. Zone 2 HR. |
| Ascis Nimbus 11-RED Miles: 5.00 |
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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 | | 4.50 | 0.00 | 4.50 | 0.00 | 9.00 |
| 4.5 miles at Zone 3. Picked up to high Zone 4 which put the pace at around 6:52's. |
| Ascis Nimbus 11-RED Miles: 9.00 |
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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 |
| Rest day. Took the day off from work as well. |
| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Temps were in the 20's and windy. Decided to run the Woodway treadmill instead of venturing out. Kept HR in Zone 3. |
| Ascis Nimbus 11-RED Miles: 9.00 |
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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 | | 8.00 | 6.79 | 0.00 | 0.00 | 14.79 |
| Medium Long Run. New route. Some of the roads on Google are not the roads in real life. Had to back track. Weather was cold. No wind, just cold. |
| Brooks Ghost 3 Miles: 14.79 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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3 mile recovery run on the treadmill.
Swam ~3,000 meters. Didn't feel it on the swim. Got out early to rest for the next two days. |
| Brooks Ghost 3 Miles: 3.00 |
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles @ 8:31 average pace. Doing back-to-back long runs so I decided to ease up on this run. Do the mileage, but ease up on the pace. Ran with Ann Marie, Stacy and Calvin. Good run. A little too much complaining about the elevation change for my taste, but it was good to run with someone besides myself. |
| Brooks Ghost 3 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 | 17.80 | 0.00 | 0.00 | 17.80 |
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Ran 12 miles with the Totally Running Group at 8AM. ran 3 miles to the run site, ran with Evan and Steve, then ran back to the car.
The 12 miles in the middle we averaged 6:55's.
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| Brooks Ghost 3 Miles: 17.80 |
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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 |
| Rest day |
| 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. Ran next to Ann Marie while she knocked out her tempo run. |
| Ascis Nimbus 11-RED Miles: 5.00 |
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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 | 13.00 | 0.00 | 0.00 | 13.00 |
| 13 miles in Zone 3 this morning. Starting to feel achy and I am getting the chills. I think with a household of sick family members it was inevitable. |
| Brooks Ghost 3 Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
| Sick day. Fever and headache. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Recovery 5 miler |
| Brooks Ghost 3 Miles: 5.00 |
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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 | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
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10mile run.
The WW/Douglas/Webb loop. Tough hills but maintained the 5 miles at 6:52's. |
| Ascis Nimbus 11-RED Miles: 10.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mile recovery run. |
| Brooks Ghost 3 Miles: 5.00 |
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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 | 18.00 | 0.00 | 0.00 | 18.00 |
| Started at 5AM. Ran the Rt 141 north to south route. 10 miles at 8:09's the 8 miles at 7:31's. |
| Brooks Ghost 3 Miles: 18.00 |
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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 |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 mile general aerobic run. Maintained HR between 125-138. Course had some hills in it, but slowed the pace to hold HR. |
| Brooks Ghost 3 Miles: 8.00 |
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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 | 15.00 | 0.00 | 0.00 | 15.00 |
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15 mile run at 10% to 20% over MP. I have to say this was not a good run. Meetings yesterday left me without food for 6 hours. Water was limited and dinner was late. Woke at 4AM to run. The temps were mild at the start but progressively got colder. By mile 6 it was cold. I had shorts and a long sleeve tech shirt on and could not get warm. Add, no food, eating late (Mexican) and then "Montezuma's Revenge" every other mile. At mile 5 the Garmin ran out of juice so pace and HR were not registering. I turned around, headed back to the gym and finished up the last 5 miles on the treadmill. The first 10 was an average 8/mile and the treadmill 5 miles was at 7:30/mile.
A couple of elite runners have been pushing me towards the Newton Gravitas. With me being a mid-sole/toe runner they state this is a natural shoe for my form. At $175 for the shoes I question their overall performance. I am leaning towards the Saucony Kinvara which I have heard has some attributes to the Gravitas. The price at $90 is more palatable as well.
The Brooks Ghost are a light shoe, but minimal cushion in the forefoot which is causing foot pain after 15 miles.
Need to pull the trigger soon on a pair for Boston.
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| Ascis Nimbus 11-RED Miles: 15.00 |
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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 | | 4.52 | 0.00 | 0.00 | 0.00 | 4.52 |
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3,000 Meter swim in the morning.
4.5 mile recovery run at lunch. |
| Brooks Ghost 3 Miles: 4.52 |
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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 | | 1.00 | 5.00 | 4.00 | 0.00 | 10.00 |
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Pouring down rain this morning. Had no problem with the rain, but the roads were streaming with water. Huges puddles and lots of flowing run-off. Reluctantly, I ran the 10 on the treadmill. |
| Puma Itana 2 (Tester) Miles: 10.00 |
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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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Ran the hilly Ronald Regan route with the Totally Running Group. Had to control the pace and HR. Good strength building on the hills. Long and steep. |
| Ascis Nimbus 11-RED Miles: 7.25 |
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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 | | 10.00 | 7.00 | 0.00 | 0.00 | 17.00 |
| Held off running until 10AM. Big mistake. Temps already in the 70's. Hard run. Felt sluggish and leg turnover was messy. Struggled through most of the run. Hit and average of 7:53s for 17 heading on Rt. 141 North. |
| Brooks Ghost 3 Miles: 17.00 |
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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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Slept in. After yesterday's run I was wiped out. Lost too many fluids even with drinking 2 bottles of Gatorade. Today is a rest day. Big week of mileage this week, plus I am out of town for most of it in meetings. Need to plot some run courses for this week while I am out. |
| 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 | | 106.27 | 112.69 | 13.50 | 0.00 | 232.46 |
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| Brooks Ghost 3 Miles: 148.21 | Ascis Nimbus 11-RED Miles: 74.25 | Puma Itana 2 (Tester) Miles: 10.00 |
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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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