| 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 | | 20.86 | 52.20 | 17.41 | 0.00 | 90.47 |
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| Asics Kinsei Miles: 21.60 | Asics Nimbus 11 Miles: 59.50 | Puma SLC RC Pro's Miles: 5.25 |
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| Night Sleep Time: 36.25 | Nap Time: 6.30 | Total Sleep Time: 42.55 | Weight: 155.30 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 5.00 | 0.00 | 6.00 |
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Swam 2700M at the facility again.
Tempo run in the afternoon: 1 mile EZ, 5 miles at 6:49's | |
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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 |
| Weights this morning. |
| 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 | 13.00 | 0.00 | 0.00 | 13.00 |
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| Asics Nimbus 11 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 |
| 2 mile open water swim at Lake Norman. |
| 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 | | 2.00 | 1.00 | 3.00 | 0.00 | 6.00 |
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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 | | 2.00 | 0.00 | 3.12 | 0.00 | 5.12 |
| 5 X 1000M @ 3:35's | |
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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 | 10.00 | 0.00 | 0.00 | 10.00 |
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| Asics Nimbus 11 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Taper. Rest. Nothing on my plate. |
| 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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Swam 1900M's solo. Got on the trainer at lunch and just spun for 20 minutes and then stretched for half an hour.
Just counting the time to April 19th at this point. |
| 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 | | 3.75 | 0.00 | 1.50 | 0.00 | 5.25 |
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Last track workout for this marathon.
6 X 400M at 1:24's
Ended 5 out of 6 at 1:17's on average with one at 1:21. |
| Puma SLC RC Pro's Miles: 5.25 |
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| Night Sleep Time: 0.00 | Nap Time: 6.30 | Total Sleep Time: 6.30 | 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 |
| Taper for Boston |
| 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 |
| Swan 2500M with Ann Marie and Stacey |
| 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 | | 1.00 | 2.00 | 0.00 | 0.00 | 3.00 |
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1 mile EZ
2 miles at MP |
| Asics Nimbus 11 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 | 0.00 | 0.00 | 0.00 | 0.00 |
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Traveled to Boston.
Went to the EXPO
Hopped on the MBTA to Natick.
Ate dinner with the in-laws.
In bed by 9:30PM. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Boston Marathon (26.2 Miles) 03:11:29 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
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PR time at Boston.
Race report to follow.... |
| Asics Nimbus 11 Miles: 26.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Recovery |
| 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 |
| 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 |
| 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 |
| Headed to be the van driver for the Southern Blue Ridge 200 Mile Relay. 12 runners and 200 miles! |
| 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 |
| 27 1/2 hours later and our team came in first place. The second place team was over 2.5 hours behind! |
| 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 |
| Did nothing today. 1/2 hour sleep in the last 48 hours from the relay. Starting post recovery marathon tomorrow. |
| 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 slow miles at 8:34 pace.
Light weights were done at lunch.
Thinking on using Hal Higdon's Advance Marathon training to see if I can break 3 hours at Chicago. | |
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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 |
| Lack of sleep caught up with me. Slept in, no running today. |
| 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 | | 3.30 | 0.00 | 1.00 | 0.00 | 4.30 |
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Post Marathon trackwork out.
4 X 400M's at 1:30, though I was averaging 1:24's. |
| Asics Nimbus 11 Miles: 4.30 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Swan to loosen up the sore muscles. 2500M's at Johns Creek pool. Ran 3 miles after on the treadmill. Stretched. |
| Asics Nimbus 11 Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 154.60 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.81 | 0.00 | 3.79 | 0.00 | 5.60 |
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Workout with Ann Marie this morning. We started in the pool at 4:50AM.
Swam 2300M
300 warm up
10 X 200M's ~ 3:05's
Run: Tempo
10 Minutes at 8:15
10 Minutes at 7:45
5 Minutes at 7:15
Repeat 7:45 & 7:15's
5 Minutes Cool Down
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 156.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.86 | 52.20 | 17.41 | 0.00 | 90.47 |
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| Asics Kinsei Miles: 21.60 | Asics Nimbus 11 Miles: 59.50 | Puma SLC RC Pro's Miles: 5.25 |
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| Night Sleep Time: 36.25 | Nap Time: 6.30 | Total Sleep Time: 42.55 | Weight: 155.30 | |
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