| 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 | | 39.70 | 54.75 | 21.33 | 7.00 | 122.78 |
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| Asics Nimbus 11 Miles: 63.53 | Ascis Nimbus 11-RED Miles: 59.25 |
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| Night Sleep Time: 76.90 | Nap Time: 0.00 | Total Sleep Time: 76.90 | Weight: 149.87 | |
| | 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. Pick-ups for 15 minutes at 21-25MPH. Recovery ride for me after the tough 17 on Wednesday. |
| 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 |
| Recovery day. |
| 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Ran 2.5 to break up the cob webs in the legs prior to the 7 hour ride back home from Ocean Isle. |
| Asics Nimbus 11 Miles: 2.50 |
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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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| | Race: |
Peachtree Road Race (6.2 Miles) 00:42:03, Place overall: 700, Place in age division: 18 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.20 | 0.00 | 6.20 |
| Ran the Peachtree Road Race this morning. 42:03 time. |
| Asics Nimbus 11 Miles: 6.20 |
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| 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 |
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Swam with Sarah this morning. Good recovery swim after running the Peachtree and the 4th parties. 2900M'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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swim again this morning. 2850M's. Going to the doctor about the Achilles' today then hitting weights. |
| 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 | | 4.05 | 0.00 | 0.00 | 2.50 | 6.55 |
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Wednesday Track.
1200M @ 4:24-hit it.
1000M @ 3:37-hit it.
800M @ 2:52-hit it.
600M @ 2:08-hit it.
400M @ 1:24-2 seconds too fast.
Ran track with all the fast ones this morning. Bob, Ann Marie, Rebecca, Amy, Stacy and Ken.
Was not feeling it on the warm up and the run to the track but after the first 400M of the 1200M I go the mojo and pace. |
| Asics Nimbus 11 Miles: 6.55 |
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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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Rode 20 miles last night with Ann Marie, Amy, Susan, Hokan & Ken. Temperature was 97 and sunny. Hot, long ride even for 20!
Swam this morning with the group tapering for the Chattanooga Tri on Sunday. Got to sleep in an extra half and hour.
500M WU
5 X 200M on the 3:10's
4 X 100M on the 1:35's
100M Cool Down
Leg conditioning at lunch. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 mile run through Alpharetta @ 5:20AM with Bob, Hokan and Calvin. Pace was at 8:08's. Comfortable, conversational pace. Injuries still plague me, but continue to stretch and strengthen the areas. |
| 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: 149.10 |
| | 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 38 miles with Sarah at 7:15AM. The workout was was hers with 4 X 10 minute pick ups. Part of her training for Nationals in October. |
| 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: 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 | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| Tempo run this morning. Injuries are still plaguing me, but after a decent warm-up the stiffness subsides. Ran the tempo with Bob. Contemplating easing back to a 3:15:00 marathon for Chicago. Will train for a 3:15:00 for the next 30 days to see if the paces are more tolerable on the injuries. No need to push myself since Boston is the goal again to get another PR. |
| Asics Nimbus 11 Miles: 6.00 |
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| Night Sleep Time: 7.23 | Nap Time: 0.00 | Total Sleep Time: 7.23 | 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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Master's Swim this morning. Swam with Jeff and Melissa.
100M Warm up
150M Fist
100M Catch-up
100M Single Arm
100M Smooth
3 X's
3 X 100M @ 1:50
4 X 50M @ 1:00
5 X 100M @ 2:00
4 X 100M @ 1:55
3 X 100M @ 1:50
200M @ < 3:30
100M Cool Down
Ended up leading the whole workout in the front.
Upper body conditioning at lunch.
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| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.15 | 0.00 | 3.13 | 0.00 | 7.28 |
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Track continues to plague me. It is no longer fun and hitting the times continues to be a struggle on my part mentally and physically.
5 X 1000M's @ 3:37 with 400M R.I.
Was coming in at 3:43 to 3:48. Very sporadic.
May walk away from track and add another tempo run for the same distance its place with a few hill repeats.
Leg conditioning at lunch. |
| Asics Nimbus 11 Miles: 7.28 |
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| Night Sleep Time: 6.08 | Nap Time: 0.00 | Total Sleep Time: 6.08 | 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 |
| Master's Swim this morning. Swam with Jerry, Seth and Jeff. 1:15 minutes. I cut the swim short due to the 20 mile run tomorrow morning. Need to save some energy for this one. |
| Night Sleep Time: 6.17 | Nap Time: 0.00 | Total Sleep Time: 6.17 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.00 | 0.00 | 0.00 | 20.00 |
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Weight started at 153.0 out the door. Ran 20 miles with Bob. For the first 10 miles we were joined by Calvin and Evan. 1:23:53 for the first 10 miles @ 8:23's. The second 10 miles Hokan joined Bob & I. Finished with a negative split of 1:21:56 or 8:11/mile. Mile 17 to 19.5 were mentally tough. Hokan kept in front of me and I focused on form and stride. Weight ended at 148.5. |
| Ascis Nimbus 11-RED Miles: 20.00 |
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| Night Sleep Time: 7.58 | Nap Time: 0.00 | Total Sleep Time: 7.58 | Weight: 148.50 |
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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 |
| Rode 45 miles with Sarah, Susan, Michelle and Stacey. 2.5 hours. |
| 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 |
| Rest Day |
| 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 | 3.00 | 0.00 | 6.00 |
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Tempo run:
2 miles EZ
3 miles at ST pace
1 mile EZ
Ran the tempo with Bob and Jay. |
| Asics Nimbus 11 Miles: 6.00 |
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| 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 |
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Master's Swim:
150M EZ
200M Side Kick
10 X 25 Power Kicks underwater
4 X 50M reducing stroke every 50
3 X 100M’s on the 1:50: hitting on the 1:30's
3 X’s 4 X 100M’s
3 on the 1:50’s, hitting on the 1:30's
1 on the 2:10
200M for time: 2:52:00
10 X 25 Up and Out’s
100M EZ
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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 | | 3.00 | 0.00 | 0.00 | 3.00 | 6.00 |
| Track workout. 2 Miles warm up, 3 X 1600M's then 1 mile cool down. |
| Asics Nimbus 11 Miles: 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 | | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swim. 300 Warm up, 200M Kick, 3 X 200M Swim, 200M Pull, 200M paddles & buoy. 100M Cool down. |
| 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 | 14.75 | 0.00 | 0.00 | 14.75 |
| Brutal. That is the only word that comes to mind. 98 degrees on Friday. Got a late start out by 7:20AM. First 2 miles I was soaked. Took in fluids but could not maintain the deficit from the morning heat with out getting GI issues. Lost too much fluids from sweating. Almost 85 degrees at 8:30AM and climbed. Need to start earlier for the 20 mile run on Friday. Today it topped 102 degrees, 110 + with the heat index. |
| Ascis Nimbus 11-RED Miles: 14.75 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Even with loosing a lot of body water yesterday still hovering at 152 lbs. Ran 4 miles EZ this morning before dawn. With the temps over 100 degrees the night did not cool things off too much. Stretched for over 45 minutes and drank fluid all day to rehydrate from yesterday. |
| 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: 152.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 5.00 | 0.00 | 6.00 |
| Temps on Sunday were 103+ degrees. Decided to stay inside for the tempo run. Though it was cooler at the gym the pace made it difficult to breath. 1 mile EZ @ 8:00 pace then increased to an average of 6:49 for the 5 miles on the Wood Way. Ran with Ann Marie who had a 45 minute run at 7:45's. Made the time go by faster knowing that some one I knew was suffering on the dreadmill along side me. |
| Asics Nimbus 11 Miles: 6.00 |
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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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Master's Swim:
200M EZ
400M of Drills
100M-Catch
100M-Drag
100M- Single Arm
100M - Fist
4 X 50M decreasing stroke count every 50M
4 X 200M
2 X 200M on the 4's
1 X 200M on the 3:50
1 X 200M on the 3:30
9 X 100M
Decreasing the time by 10 seconds every 3, starting at 2:oo's.
20 X 50M
Decreasing the time on sets of 5 by 5 seconds.
100M Cool Down |
| Night Sleep Time: 6.58 | Nap Time: 0.00 | Total Sleep Time: 6.58 | 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 | 1.50 | 4.50 |
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Worst run of this training season. Track this morning. No sleep, very tired, busy day at work and to add to it I am disliking track more and more.
Had 2 X 1200M & 4 X 800M's. I was able to hold 0:04:30's on the 1200M's but on the first 800M I blew up. It might have been all the factors involved above plus th 80 degree temperature with no heat at 6AM.
I made the decision just to stop right then and there to insure no injuries. I ran 2 miles back to the gym and called it a day.
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| Ascis Nimbus 11-RED Miles: 4.50 |
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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 |
| Ran 3 EZ miles this morning and stretched for 30 minutes. Started to prepare for tomorrow's 20 mile run. Heat Index is 104 degress today and 105 tomorrow. Another sweat fest. |
| 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.00 | 0.00 | 0.00 | 20.00 |
| Woke at 3:50AM and ate a PBJ sandwich, cup of coffee and 10 oz of Gatorade. Dropped a gallon of Gatorade at the parking lot off the Big Creek Greenway which will be mile 11. Headed over to the gym by 5AM to start the run. Bob, Jay & Evan left 3 minutes prior to Todd and I for the 15 miles. Todd and I caught them at mile 8 which means the pace was a little fast. Finished the first 15 at a 8:07 pace. I was running 20 so I refueled and headed out for the last 5. Finished 20 in 2:40:33 at a 8:01 pace. A heck of a lot better than the track workout on Wednesday. |
| Ascis Nimbus 11-RED 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 |
| 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 | | 39.70 | 54.75 | 21.33 | 7.00 | 122.78 |
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| Asics Nimbus 11 Miles: 63.53 | Ascis Nimbus 11-RED Miles: 59.25 |
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| Night Sleep Time: 76.90 | Nap Time: 0.00 | Total Sleep Time: 76.90 | Weight: 149.87 | |
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