| 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. |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 50.50 | 48.40 | 10.50 | 2.00 | 111.40 |
|
| Asics Nimbus 11 Miles: 107.40 |
|
| Night Sleep Time: 112.75 | Nap Time: 0.00 | Total Sleep Time: 112.75 | Weight: 152.14 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Started to run again for the first time in two weeks. Achilles' are still not back to 100% but the non-running life I have been leading for the last 45 days has been unbearable. Ran 4 miles on the treadmill. Flat surface for 0:34:32. |
| Asics Nimbus 11 Miles: 4.00 |
|
| Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 | Weight: 152.40 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Swim at 5AM with Ann Marie.
500M
4 X 200M
8 X 100M
4 X 200M
200's were targeted at 3:03's
100's were at 1:29's
We jumped on the spin bike after the swim and spun for an hour. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| EZ 4 miles on the treadmill. Need to stay flat. |
| Asics Nimbus 11 Miles: 4.00 |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Another EZ 4 on the treadmill. Achilles' are stiff but the pain is subsiding. Two more weeks before Chicago training. |
| Asics Nimbus 11 Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 153.90 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Swim this morning:
150 Warm up
100 side kick
100 single arm
100 fist
50 Smooth
5 X 100M on the 2:05 (too EZ, but the group I swam with was on this mark)
4 X 100M on the 2's. (same too EZ)
100M at a sub 1:45.
3 X 700M on the 12's
8 X 25M All out with 10 seconds on the wall
100M Cool Down
Strength training on the legs at lunch. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Ran 5 miles this morning. Longest run in a month. Achilles were stiff most of the way and was a little labored on the hills. It is going to take a little while to crawl my way back.
Wednesday night ride at Reality Bikes. 28.5 miles and the group averaged 18.9 with 3 stops. |
| Asics Nimbus 11 Miles: 5.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 152.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
|
Master's Swim in the morning:
100 EZ
100 Kick
100 Fist
100 Catch-up
150 EZ
5 X 200M on the 3:45
5 X 450 on the 9’s
1 X 250 Odds EZ, Evens Hard
150 CD
3 mile run on the treadmill at 0 grade for 25:44.
|
| Asics Nimbus 11 Miles: 3.00 |
|
| 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 | 8.30 | 0.00 | 0.00 | 8.30 |
|
Sleep is still hard to grab on too. Tossing and turning all night with the "boot" on along with the shoulder pain.
Ran at 5AM this morning. Bob and Jay wanted me to run with them, but I needed to hit this one solo. Ran 8.3 from LTF around Webb Bridge Park twice and back. Webb Bridge Rd was closed for construction so running right down the middle of the road was a treat. By my calculations the pace was too fast at a 7:40 average. I had decided to "just run" this morning with no stop watch, but knew when I left and returned from the run. So I figured out the pace. I felt labored but I thought is was because I had not run more than 20 miles combined in 45 days and the hills did not help.
Can't say I feel great. I have a long 18 weeks ahead of me to get into some kindof shape for Chicago. |
| Asics Nimbus 11 Miles: 8.30 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 151.60 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 41 mile ride with Sarah, Stacey, Melissa, Troy, Raquel, Lou, Jeff and Jay. Good ride, humidity has increased two fold in a weeks time. |
| 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 |
| Rest Day |
| 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 | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| Ran EZ this morning. Humidity was through the roof. This training season to get ready for Chicago is going to be a hot and sweaty one even at 5AM in the morning.
Working on strength conditioning at lunch. Trying a new approach with less "bulk" lifting. Attempting to condition with being on my feet for every exercise. Have to use a different mind set than what I am accustom too. One thing I have noticed is that even runners do not know what is the right conditioning versus triathletes. Every book or runner has their own opinion. I need to continue conditioning even during training, but I am not sure what is the "right" approach to it. |
| Asics Nimbus 11 Miles: 3.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 152.60 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 0.00 | 5.00 |
|
Ran 5 miles at 5:30AM. Humity felt as if it was 100%! First mile the sweat was pouring off me. Felt okay on the run and picked it up to marathon pace on the last 2 miles.
I have a 9:15AM massage appointment with Michelle to tear up the scar tissue. |
| Asics Nimbus 11 Miles: 5.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 151.70 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
|
EZ run this morning after the deep tissue massage yesterday.
Riding the Reality Ride tonight. Temperature is 98 degrees currently. |
| Asics Nimbus 11 Miles: 3.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 152.20 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| 5.2 miles at a 8:09 pace with Ann Marie. Stretched. |
| Asics Nimbus 11 Miles: 5.20 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 149.70 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
2100M in the pool.
500M Warm up
8 X 200M's
Stretched at lunch for 1 hour. |
| 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 | | 2.00 | 6.10 | 5.50 | 0.00 | 13.60 |
| Ran first long run of Chicago Training. 7AM with the Totally Running Group on the Big Creek Greenway. Pace was a little fast but took the last mile easy to cool down. Time: 1:39:00. |
| Asics Nimbus 11 Miles: 13.60 |
|
| 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: 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 | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| The start of speed again. I have not done track since the week before Boston. I have to say I ahave not missed it, but it is an necessity for my training regiment. 3 X 1600M's. The time was aggressive and I knew I was not going to make it. I pushed it about 85-90% effort and came 30 short of the intervals. I chalk it up to lack of speed and I only see it getting easier as the weeks go by. |
| Asics Nimbus 11 Miles: 7.00 |
|
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | 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 |
|
Master's Swim this morning. Pool was over 80 degrees making it hard to concentrate of counting laps especially when we were knocking out 600's.
150M- Warm up
150M Kick with board
100M Catch-up
100M Fist
100M Smooth Stroke
5 X 200M's on the 4's
8 X25M with 5 on the wall.
100M Free-EZ
8 X 25M with 5 on the wall.
3 X 600M's on the 11's
100M Cool down |
| 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 | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
|
Tempo run: 2 EZ, 2 @ 6:31, 2 EZ
Total time: 45:55 |
| Asics Nimbus 11 Miles: 2.00 |
|
| 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 1800 meters this morning. The pool temperature is in the mid-80's outside. Tough to concentrate. Leg workout after the swim. |
| 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 | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
| Ran 3.6 EZ with Michelle at 5:30AM. Temperature was already at 83 degrees. Very humid. Stretched and hit some upper body weights, light. 15 miler tomorrow morning. Will need to start early before the sun pops up. I have gained 4 pounds this week. No diet change or additional food intake. Might be the amount of water I am consuming to stay hydrated. |
| Asics Nimbus 11 Miles: 3.60 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 153.20 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.00 | 0.00 | 0.00 | 15.00 |
| 15 mile run on the Big Creek Greenway. Ran with a few runners from the Totally Running Group. The group turned at mile 4 to run 8 and I continued on. The pace was a little too fast. I was to average 8's but ended up with 7:41's. 1:55:17 total time. |
| Asics Nimbus 11 Miles: 15.00 |
|
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | 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 |
| Travel 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 | | 2.50 | 0.00 | 0.00 | 2.00 | 4.50 |
| Very humid. Hard to make the times on the 800's. |
| Asics Nimbus 11 Miles: 4.50 |
|
| 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 |
| Rode 35 miles with Sarah down in Ocean Isle, NC. |
| 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 | 17.00 | 0.00 | 0.00 | 17.00 |
|
Ran 17 miles on Ocean Isle, NC. Struggled with the humidity. Was off the pace by 7 minutes on the total time. Need to work the next couple weeks on the injuries and go back to my original strength training. Felt a huge breakdown in muscle strength after 13 miles this time.
|
| Asics Nimbus 11 Miles: 17.00 |
|
| 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 | | 50.50 | 48.40 | 10.50 | 2.00 | 111.40 |
|
| Asics Nimbus 11 Miles: 107.40 |
|
| Night Sleep Time: 112.75 | Nap Time: 0.00 | Total Sleep Time: 112.75 | Weight: 152.14 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|