| 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 | | 24.91 | 84.13 | 29.20 | 0.00 | 138.24 |
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| Puma RoadRunner 4 Miles: 19.95 | Asics Nimbus 11 Miles: 76.11 | Asics Kinsei Miles: 28.02 | Puma SLC RC Pro's Miles: 8.16 |
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| Night Sleep Time: 173.90 | Nap Time: 0.00 | Total Sleep Time: 173.90 | Weight: 154.73 | |
| | 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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Spin class this morning to loosen up the legs from yesterday.
Leg weights at lunch. |
| 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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Master's Swim: Time Trials.
After a 1100 meter warm up, did a 1000M time of 15:39.
Helped Carmen at lunch with her stride. Needs some work on her foot placement. Right leg is dragging and landing off center. |
| 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 | | 2.55 | 0.00 | 4.50 | 0.00 | 7.05 |
| Snow yesterday in Georgia in March shut us out from our track workout. Did repeats on the treadmill. 6 X 1200M's at 4:21 or 5:50 (average) pace. Hard, hot and mind numbing. |
| Puma RoadRunner 4 Miles: 7.05 |
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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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Swim this morning:
400M EZ
3 X 100M I.M.
200M Non Free
3 X 400M
100M Free
100M Kick no fins
100M I.M.
100M Free
5 X 200M (descending from 3:43 to 2:55)
300M EZ
200M Kick
Upper Body Weights at lunchtime. |
| 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 |
| Rest Day |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Race: |
The Berry Half (13.1 Miles) 01:30:45, Place overall: 19, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 13.10 | 0.00 | 0.00 | 15.00 |
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| Asics Nimbus 11 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day. |
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 9.00 | 0.00 | 0.00 | 10.00 |
| 10 mile run at MP + 30. Legs were a little tender from Saturday's run. Stretching at lunch, no weights. Will curb weights down this week to 1 session on legs and 1 session on upper. Core will be continued all week. |
| Asics Kinsei Miles: 10.00 |
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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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Master's Swim this morning.
400M EZ
100M Right Arm only
100M Left Arm only
200M Non Free
5 X 200M on the 4's
7 X 100M on the 1:50's
5 X 100M on the 1:45's
3 X 100M on the 1:30's
12 X 25M Full underwater kicks with fins
200M EZ
100M Kick
Upper weights 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 | | 3.50 | 0.00 | 3.10 | 0.00 | 6.60 |
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Track Workout, in the pouring rain.
Could not stand another speed session on the dreadmills. Hit the track with Ann Marie, Jay and Evan. Jay and Evan had a traper speed workout of 6 X 400's on the 1:30's. Ann Marie was knocking out 15 X 300's on the 1:06. I had a 1K @ 3:35, 2K @ 7:35, 1K @ 3:35, 1K @ 3:35. We all had a 400M RI in between. The rain soaked the track and us. Jay and Evan finished up and headed back. When I was done I hung out running the outside lane while Ann Marie finished her 300's. Cold and wet. |
| Puma RoadRunner 4 Miles: 6.60 |
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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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Master’s Swim this morning. Coach Mike’s workout was a doozy, but I enjoy the long stuff.
400M Smooth
200M Kick: 100M Fins – 100M No Fins
4 X 100M I.M.
100M right arm then left w/fins
100M Catch-up
100M Tarzan Swim
100M Fist
2500M Straight
50 Meters at :40
200 Meters at a 1:40 pace
Every 250M lead swimmer switches with no rest.
200M Drills
200M Swim
100M Kick
The mojo at the start of the swim was not there. Every stroke for the warm up and pre set was a challenge. Once we got into the 2500M straight swim, I feel into a rhythm and could have easily swam that pace for another 2500 meters. |
| 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 | 20.01 | 0.00 | 0.00 | 20.01 |
| Long run today. 20 miles at MP + 45. Had a plan to do a negative split on the back 10 but did not have it in my this morning. Lack of sleep, tough week and racing last weekend slowed me down. Kept the pace at MP + 45 on average for the full 20. Legs are fried and sitting at a desk all day does not help. |
| Asics Nimbus 11 Miles: 20.01 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 153.20 |
| | 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: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | 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 |
| Rest Day |
| 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 | | 1.00 | 5.00 | 0.00 | 0.00 | 6.00 |
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1 Mile EZ
5 Miles at MP |
| Asics Nimbus 11 Miles: 6.00 |
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| Night Sleep Time: 7.20 | Nap Time: 0.00 | Total Sleep Time: 7.20 | 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:
Coach Mike’s Workout for Tuesday:
300M Warm-up
200M Stroke (I used paddles and buoy)
100M Kick, no fins
100M Perfect stroke
15 X 50M Drills on the :55’s
1. Fist
2. Single Arm up & back
3. Fast
4. Alternative Stroke to Free
5. Catch-up
Repeat 3 times
6 X 400M on the 7’s
100M at 1:44 split
100M at 1:41 split
100M at 1:37 split
100M at 1:33 split
2 X 200M at sub 3:05 (We hit 3:03 on the first and 2:49 on the second)
200M Cool down
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| Night Sleep Time: 7.30 | Nap Time: 0.00 | Total Sleep Time: 7.30 | 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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Track Workout
1 mile warm up
3 X 1600M at 5:57
400M R.I.
1 mile cool down |
| 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 |
| 15 Minutes of Swimming
1 X 500M Descending every 100 meters to the last 100 at 1:30.
1 minute R.I.
Repeat
3 X (4 X 50M) Drills
Fist
Catch-up
Finger Tip
Swim
Main
3 X 100M – 1:50
1 X 200M – 3:05
3 X 100M – 1:45
1 X 200M – 3:05
3 X 100M – 1:45
1 X 200M – 3:05
3 X 100M – 1:30
250M Swim
150M Kick
The workout for the leader of the set was at AT. The followers I would say the sets were at 80-90% effort due to the huge draft in the lane. There were times I was barely stroking and caught the swimmer in front of me. This was a very dobale session.
Tomorrow is a 10 mile run with, yes, runners. Bob and Evan are scheduled for the run and I have asked a few more to join. In any event, I will be awake for this run with the company. |
| 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 | 10.02 | 0.00 | 0.00 | 10.02 |
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10 mile run this morning. At this short of a distance I actually had a few companions along for the ride. Bob & Evan ran the 10 mile loop. The pace was to be 7:43, but we ended up hitting it a little too hard and ended with a 7:31 pace.
Running the ING Half on Sunday and need to make a decision to run it at a sub 1:30 or keep it cool and come in under 1:35. Don't want to tweak anything 4 weeks prior to Boston. |
| Asics Kinsei Miles: 10.02 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 |
| Recovery Day. Went downtown Atlanta to pick up race packet. Went out to lunch with my daughter. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
ING Half Marathon (13.1 Miles) 01:32:18, Place overall: 158, Place in age division: 18 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 13.10 | 0.00 | 15.10 |
| Ran this half as a training run. A lot of hills and turns through downtown Atlanta. |
| Asics Nimbus 11 Miles: 15.10 |
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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 |
| Spin class to losen up the stiffness in the legs. Leg workout at lunch. |
| Night Sleep Time: 6.90 | Nap Time: 0.00 | Total Sleep Time: 6.90 | 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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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 | | 5.66 | 0.00 | 2.50 | 0.00 | 8.16 |
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Track workout: 10 X 400M's @ 1:24's with 400 R.I.
The times where:
1:21
1:22
1:21
1:23
1:20
1:21
1:22
1:21
1:18
1:19
More info: http://cpattee.blogspot.com/ |
| Puma SLC RC Pro's Miles: 8.16 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 155.60 |
| | 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 this morning and weights at lunch.
Power swim with a lot of pulls.
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 | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| Tempo run at Marathon Pace. | |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 155.40 |
| | 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 |
| 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 | 20.00 | 0.00 | 0.00 | 20.00 |
| Last 20 mile before Boston. Pace was 7:30's for the full 20. Came in at 2:29:52 for a total time. Next week starts taper week. |
| Asics Nimbus 11 Miles: 20.00 |
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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 |
| Spin class to loosen the stiff legs up. |
| 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 |
| Swam at a new facility today. Clear, clean pool. Short distance. |
| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 3.00 | 0.00 | 6.30 |
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Track workout.
8 X 800M's on the 2:52's with R.I. of 1:30
Hit most of them at 2:52. A few where 2:53-2:55
Legs weights at lunch. |
| Puma RoadRunner 4 Miles: 6.30 |
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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 | | 24.91 | 84.13 | 29.20 | 0.00 | 138.24 |
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| Puma RoadRunner 4 Miles: 19.95 | Asics Nimbus 11 Miles: 76.11 | Asics Kinsei Miles: 28.02 | Puma SLC RC Pro's Miles: 8.16 |
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| Night Sleep Time: 173.90 | Nap Time: 0.00 | Total Sleep Time: 173.90 | Weight: 154.73 | |
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