| 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 | | 14.84 | 0.00 | 2.00 | 0.00 | 16.84 |
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| Asics Nimbus 11 Miles: 16.84 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 154.56 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spin class and then leg weights. Achilles' are tender from the marathon. Need to ease back into the running schedule. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 155.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Swam 2300 meters then ran 4 on the treadmill. Needed to keep the surface flat since all we have around here are hills and more hills. Achilles felt the first mile then it was fine. |
| Asics Nimbus 11 Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 155.60 |
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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 |
| Nothing. |
| 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 | | 3.50 | 0.00 | 2.00 | 0.00 | 5.50 |
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Ran with Ann Marie on the track. Was a moderate speed but the injury was nagging me. Decided to stop running for the next week and seek a professional opinion. |
| Asics Nimbus 11 Miles: 5.50 |
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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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Swimming:
300M Warm up
10 X 300M at 4:31'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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nothing |
| 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 |
| Nothing |
| 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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Could not stand being idle the whole weekend even though I was "running" around with chores and yard work.
Left work at 9:30AM to get an hour swim in.
300M WU
10 X 100M on the 1:50's
10 X 50M's on the :50's
200 Cool Down.
That settled the restlessness down. |
| 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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Headed back to the Alpha LTF Pool this morning.
Swam with Jeff, Chris and Rebecca.
100M Free
100M I.M.
100M Drill
Repeat 3 times
18 X 50 descending every set of 3
:55, :51, :47
8 X 150M on the 2:55
Last 25M race pace
3 X 350M on the 7's
every 4th length of the pool, race pace
200M cool down.
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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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Another day of zero running miles. Had a specialist looked at the Achilles yesterday. No major issues, just need to ice, stretch, massage, build running slow and strength train.
Did spin class this morning just to keep the legs moving. |
| 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 Master's this morning. 3500M's. |
| 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 | | 2.34 | 0.00 | 0.00 | 0.00 | 2.34 |
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Meet Ann Marie this morning. She is racing at the Peachtree Int'l tri tomorrow. She had a same burst workout of:
1000M in the pool
20 Minute run with 4 X 30 seconds at 7:15 pace.
First time in a week that I have ran. Achilles' are mending but still stiff during the get go. Working on repair right now. No worries for marathon training in 30 days. |
| Asics Nimbus 11 Miles: 2.34 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 154.90 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 34 mile ride with my wife. |
| 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 |
| Was planning on a 3.1 mile EZ run this morning. Saw Bob and Jay in the lobby of the gym. They were running 5 EZ. Decided to tag along. |
| Asics Nimbus 11 Miles: 5.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| An hour of deep tissue massage to work out the scar tissue has left incapacitated today. Lot of issues where found which was good. Getting to work on those issues tomorrow. |
| 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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Great sleep.
Lunchtime workout with weights. Started the new stretching program.
Rode Reality Ride 28 miles of AT zone!
Dinner with a group of awesome friends. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | 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 |
| Late night last night. Still not running. Achilles was in pain last night. Kept me awake. Icing today. Swam this morning outside. At the start the air was 59 degrees and the pool was 78. Perfect. |
| Night Sleep Time: 1.00 | Nap Time: 0.00 | Total Sleep Time: 1.00 | Weight: 152.60 |
| | 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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Not much to report. Still sidelined by Achilles'. Swimming and biking but that is about it. Continue to stretch, ice and grind to relieve the pain. 25 days until the start of Chicago training. I should have started last week to hit a sub 3 hour but that goal has been readjusted to just finishing.
Swim:
200M Free
200M Drills
3 X 100M on the 1:50
2 X 100M on the 1:45
10 X 100M on the 1:50
4 X 200M on the 3:50
50M EZ
6 X 100M on the 1:50
150M CD |
| 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 | | 14.84 | 0.00 | 2.00 | 0.00 | 16.84 |
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| Asics Nimbus 11 Miles: 16.84 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 154.56 | |
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