| 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 | | 31.65 | 76.10 | 28.25 | 0.00 | 136.00 |
|
| Ascis Nimbus 11-RED Miles: 104.80 | Puma RoadRunner 4 Miles: 5.00 | Puma SLC RC Pro's Miles: 5.00 | Asics Nimbus 11 Miles: 26.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 149.43 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rode 41 miles with Sarah. First time on her bike in two weeks after being in Boston with our daughters. Good ride. Very hilly terrain. |
| 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 | | 1.50 | 0.00 | 7.00 | 0.00 | 8.50 |
| Tempo run this morning. Ran with Ann Marie. She had a 7 mile tempo at 7:45's. I laid out a course of rolling hills outside. She has been running these runs on the treadmill, but I told her she needed to get on the road more. I had a 8 mile run at 7:03's but decided to bag the pace to run with Ann Marie. I need to test the new Puma trail shoes and write up a report to Puma before the end of the week. Will do a few 3 mile trail runs during the week to test out the shoes. I have been wearing them and they feel responsive but until I hit the trails I won't know how responsive they are. Back to the tempo. Ann Marie was apprehensive about the pace, but we averaged 7:35's for the full 7 mles. It was muggy out, but a little cooler than normal. Mid-70's. |
| Ascis Nimbus 11-RED Miles: 8.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 150.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Swam this morning 2100 meters. Ran 5 miles EZ after the swim at a 8:30 pace. |
| Ascis Nimbus 11-RED Miles: 5.00 |
|
| 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 | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| Track workout this morning. Humidity made the air thick. I got to run 6 X 800M's. Ann Marie, Rebecca, Bob, Jay and a newbie, Jessica ran. For the program I had the 800's in 2:58's. Was below the time on each of them and more close to 2:52. Still waffling on the time I should hit Chicago in. Need to think BIG since I have Boston training that will start 2 months after Chicago and my goal is to PR again at Boston. I guess that said what I should do in Chicago then. |
| Puma RoadRunner 4 Miles: 5.00 |
|
| 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 |
| No run today. Fitness day. Swam Master's this morning. 3200 meters. Weights at lunch. Running 13 miles at MP + :15 in the morning. |
| 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 | 13.10 | 0.00 | 0.00 | 13.10 |
|
Ran flats to get the feeling for Chicago. I was all over the board in pace.
| Mile |
Time |
| 1 |
0:06:41 |
| 2 |
0:07:28 |
| 3 |
0:07:19 |
| 4 |
0:07:15 |
| 5 |
0:07:38 |
| 6 |
0:07:41 |
| 7 |
0:07:29 |
| 8 |
0:07:37 |
| 9 |
0:07:20 |
| 10 |
0:07:49 |
| 11 |
0:07:19 |
| 12 |
0:07:34 |
| 13.1 |
0:07:09 |
| Total |
1:36:19 |
| Pace |
0:07:20 |
Average should have been 07:41's. Need to incorporate the flats in a little more in order to be able to manage pace. Note: Mile 10 was a refueling stop. Filled up the bottles and took off again. Bob ended up having a good run. He looked strong and held the pace even with me at his heels and then passing him. He never deviated. |
| Ascis Nimbus 11-RED Miles: 13.10 |
|
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rode with a group of 5 cyclists Sunday morning. We rode ~35 miles easy. Enjoyable ride. |
| 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 | 3.00 | 0.00 | 6.00 |
|
Tempo run. Ran at lunch. The kids started another school year this morning and I stayed home to see them off.
2 Miles EZ
3 Miles at 6:34's
1 Mile EZ |
| Ascis Nimbus 11-RED Miles: 6.00 |
|
| 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 | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| Swam an hour for a total of 2100M's. After the hour put the shoes on and went for an EZ run to loosen the legs up for track tomorrow. |
| Ascis Nimbus 11-RED Miles: 3.20 |
|
| 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 | | 2.25 | 0.00 | 2.75 | 0.00 | 5.00 |
|
Track workout. We had a small army out there this morning. Ann Marie, Stacy, Amy, Bob, Darin, Shane, Phil and Ken. Everyone had their own thing going on except for Bob and I.
2 X (6 X 400's) with an RI of 1:30.
Bob was at 1:28 while I was at 1:24. For all 12 we were both consistently fast by 3-9 seconds on each one.
The temperature today is supposed to hit 98 degrees. I may ride tonight with the Reality group. 30 miles at an 19 MPH average. If it is too hot, I will bag it. |
| Puma SLC RC Pro's Miles: 5.00 |
|
| 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 |
|
Rest day. Rode Reality Ride last night in the 97 degree heat. The heat was so bad that my Gatorade was at air temperature. Not good.
Drank a lot when I got home and hit the bed early.
Today is a rest day. Light weights and a lot of stretching at lunch to loosen up for tomorrow's 18 mile run.
The course laid out is hilly and techincal. Starting at 4:50AM. Temps are supposed to be mid 70's at the start. |
| 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 | 18.00 | 0.00 | 0.00 | 18.00 |
| Long run. 18 miles. Started at 4:50AM. Temperature was 76 degrees and muggy. Very hilly course. Average pace was 7:53's. Lost 5 pounds on the 2:22:08 run. |
| Ascis Nimbus 11-RED Miles: 18.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 148.80 |
| | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rode 42 miles this morning. Averaged 19.2 MPH on a pretty hilly course. In the afternoon we hiked up Amacalola Falls. |
| 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 | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| Upper body weights then a 6 mile tempo. Felt good on the run, though the nerves had kicked in on running 4 of the 6 at 6:49's. |
| Asics Nimbus 11 Miles: 6.00 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Swam 1 hour or 2300M's then ran 5 miles with Ann Marie and Hokan. |
| Ascis Nimbus 11-RED Miles: 5.00 |
|
| 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 | | 2.50 | 0.00 | 3.50 | 0.00 | 6.00 |
| Track: 1 Mile, 2 miles and then 2 X 800M. 400, 800 and 1 minute RI in between. |
| Asics Nimbus 11 Miles: 6.00 |
|
| 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 |
| 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 |
| Swam only 45 minutes or 1300M with Ann Marie this morning. She was not into the full workout and though I could have done the full 3200M's I decided to bag it at the same time and hang out. Nice when you can bag a workout and not worry about. With a 20 mile run on the docket for Saturday, this was an easy decision. |
| 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 |
| Started at 5:55AM. It was pouring down rain, but with the way the weather has been in Georgia it was welcomed. Jay started 8 minutes ahead of me ay 8:10 pace. It was an out and back run. Hills and flats about 50/50. It rained for 1.75 hours of the run. I caught up to Jay at the refueling stop at about mile 16. We refueled and took off. I edged ahead and we both ended finishing strong. 20.1 miles for 2:33:34 or a 7:38 pace. Shoes were soaked but the run ended being a good run. |
| Ascis Nimbus 11-RED Miles: 20.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 149.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 10.00 | 0.00 | 0.00 | 11.00 |
| Ran on the treadmill for the full 11. Need to head to the airport. |
| Ascis Nimbus 11-RED Miles: 11.00 |
|
| 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 |
| Traveled to New Hampshire. Left Georgia temps were 94 degrees, landed in Boston and the temperature was 60 degrees. |
| 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 |
| Pouring down rain in NH this morning. Ran 5 miles on the treadmill. No specific training, just ran at about 8's per mile. |
| Asics Nimbus 11 Miles: 5.00 |
|
| 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 |
| 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 | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| 3.2 EZ run. Swam with Ann Marie for an hour: 1800 meters. Nice EZ morning. |
| Asics Nimbus 11 Miles: 3.20 |
|
| 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 | 15.00 | 0.00 | 0.00 | 15.00 |
| 15 miles at MP + 20 seconds. Averaged 7:21's for the run. Felt good. Did not push too hard. |
| Ascis Nimbus 11-RED Miles: 15.00 |
|
| 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 |
| Rest Day. Going to bring the girls out on a hike. |
| 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 | | 1.00 | 0.00 | 5.00 | 0.00 | 6.00 |
|
Upper weights this morning.
6 mile tempo run at lunch. Pace was fine at 6:48's. |
| Asics Nimbus 11 Miles: 6.00 |
|
| 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 |
|
Master's Swim in the morning.
Leg workout at lunch. |
| 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 | | 31.65 | 76.10 | 28.25 | 0.00 | 136.00 |
|
| Ascis Nimbus 11-RED Miles: 104.80 | Puma RoadRunner 4 Miles: 5.00 | Puma SLC RC Pro's Miles: 5.00 | Asics Nimbus 11 Miles: 26.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 149.43 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|