| 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 | | 20.10 | 67.55 | 13.30 | 0.00 | 100.95 |
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| Asics Nimbus 11 Miles: 11.85 | Ascis Nimbus 11-RED Miles: 63.75 | Brooks Ghost 3 Miles: 25.35 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.10 | 0.00 | 6.10 |
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Track workout. 1K, 2K, 1K, 1K with 400M R.I.
Reality Ride Weds. Night: 27 miles averaged 20.1MPH |
| Asics Nimbus 11 Miles: 6.10 |
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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 |
| Master's Swim. Swam for 1 hour. Stretched for 30 minutes. Preparing for the 20 mile run Friday morning. |
| 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 | 20.00 | 0.00 | 0.00 | 20.00 |
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Week 6-4th 20 mile run this morning.
Planned on a negative split on the last 10 miles. Hit the 10 mile turn 2 minutes ahead of schedule. Ended up with a 5 minute split difference in the end. Run felt good, legs are sore. Total time was 2:28:01. |
| 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 |
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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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Stretching and upper weights this morning. |
| 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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Day off. |
| 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 | 9.20 | 6.20 | 0.00 | 15.40 |
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Labor Day: U.S. 10K Classic. A very hill course that is point to point. Decided in the morning to make it my long run for the week. Thinking of the Locomotive Half Marathon in two weeks (making this my 20 milers) I figured the more rest I can schedule the better. Ran 3 miles right before the gun went off to start the race. Over 10,000 runners participated in the 10K. I wanted to control my pace on this run because I was doing the course out and back. Finished the 10K in 44 minutes. The backend 10K was 52 minutes. Never knew the course was even steeper on the way back! |
| Ascis Nimbus 11-RED Miles: 15.40 |
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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 |
| Light leg workout to flush out some of the toxins from the run yesterday. |
| 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 |
| Swam 2500M's this morning. Upper body and stretching 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 | | 2.75 | 0.00 | 3.00 | 0.00 | 5.75 |
| Track: 3 X 1600M. |
| Asics Nimbus 11 Miles: 5.75 |
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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 |
| Non-running day. 2,400 meters in the pool. Running the ATC Singleton 10 mile race tomorrow. Treating it as a training run to simualte race preperation for Chicago. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
ATC Singleton 10 Mile (10 Miles) 01:10:46, Place overall: 10, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 10.00 | 0.00 | 0.00 | 11.00 |
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| Ascis Nimbus 11-RED Miles: 11.00 |
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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 |
| Slight pain in right calf from all things walking up the stairs! |
| 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 |
| Pain has intensified. No running. R.I.C.E. is what is on the training schedule. |
| 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 |
| Swam 2650M's this morning and upper body strength conditioning. R.I.C.E. is still being applied. If the calf is still sore tomorrow will adjust the rest of the week and only run the Half Marathon and not make it a 20 miler this weekend. |
| 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 |
| Having calf issues. Stretching, icing and resting. Sticking to the swim and strength training not too go out of my mind with less than 30 days to Chicago. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Swam only 2200 meters this morning. Light run, calf still an issue. Stretched a lot, iced, etc...Upper strength conditioning at lunch. |
| Ascis Nimbus 11-RED Miles: 4.00 |
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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. Going to run 10 miles on Saturday and the Locomotive Half on Sunday. That is the plan, but if the 10 miles is not to be expected, I will bag the half on Sunday for rest of the calf. Never had an issue with this part of the calf before. Set up a massage with Michelle for Monday to work on it. |
| 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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The plan was to run 10 miles with Bob on the BCGW this morning. I did not tell him that I was going to meet him there because I was still up in the air if I was going to run. When I woke Saturday morning the right calf had seized up making it hard to walk. The decision was made. I went to the gym to swim instead to get some cardio in. Tomorrow is the Locomotive Half Marathon. I plan on going and running 3 miles prior to the race. If the calf does not loosen up then I will bag the race. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Locomotive Half Marathon (13.35 Miles) 01:33:35 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.35 | 0.00 | 0.00 | 13.35 |
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Got to the race start around 6AM. Signed in and ran 3 miles prior to the race. The calf was very stiff but I eased into a good cadence after 5 minutes. Ran the half. Hilly and technical. Maintained an even split throughout. The top 20 runners all ran the wrong direction after mile 4. There were no volunteers and the cones guided us this direction. Luckly the race director caught us and told us to go another direction. This added .25 miles to the run which was not compensated at the end with times. Good race. 750 runners ran the half. |
| Ascis Nimbus 11-RED Miles: 13.35 |
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| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 15 minutes on the spin bike and 30 minutes stretching. Went in for a deep tissue massage by Michelle. Right calf is strained. I believe it is from the orthotics. Have an appointment on Friday, but I have decided to not wear them for the next weeks. Chicago is in question at this point. Will not call it until the Friday before the race. Resting, icing, stretching. Hitting the Elliptical this week to keep up the endurance. Swimming with help with the fitness. |
| 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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5AM swim. 2700 meters. No one showed for Master's this morning. Swam solo and had to improvise on the workout since there wasn't one. 15 minutes on the Elliptical and 30 minutes stretching.
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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 |
| Motivation and desire to run the Chicago Marathon is quickly dwindling. The Soleus Muscle strain from the orthodics has been a constant 24 hour pain going on Day 11. Doing the right things by cutting down the run to next to nothing and R.I.C.E. I have run 16 miles in two weeks and the strain is no better than the day it occured. Two and a half weeks to Chicago. It looks like I may have to bag the race and the money for the trip out there. This week I am bagging the run all together. Going to see the foot and ankle specialist on Friday. These custom made orthodics I was told would not have any effect on my gait. I noticed that they are turning my foot inward causing me to run on the ball of my right big toe which puts strain on the Soleus. I wonder if there is a money back guarantee on these orthodics. Will find out on Friday. |
| 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 |
| Another solo swim. I guess the group swim at Johns Creek has disbanded. Swam 3,000 meters and go on the Ellipical for 30 minutes. Very little pain in the Soleus. Ice'd and will apply heat later. |
| 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 | | 0.40 | 0.00 | 0.00 | 0.00 | 0.40 |
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30 minutes on the Ellipcial, .4 miles on the treadmill and 20 minutes on the stationary bike. Felt some pain, not major when I ran so I decided to jump off and spin. Bought a new pair of shoes for Chicago. Two weeks out. I am still holding off on the decision to bag the race. Will wait until a few days prior. My head knows I can run it, just not sure about the Soleus muscle. |
| Brooks Ghost 3 Miles: 0.40 |
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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 |
| 40 minutes on the Ellipical. Soleus pain was minimal. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Tested out the new Brooks Ghost 3. Light and responsive. The 4 miles were hard and long. Pain started to subside after 2 miles. |
| Brooks Ghost 3 Miles: 4.00 |
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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 | | 1.00 | 12.00 | 0.00 | 0.00 | 13.00 |
| Today was a test. 13 miles. I did it all on the Woodway treadmill. Not sure what was more painful the right leg issue or running on the treadmill. 1:35:00 even for 13 miles. |
| Brooks Ghost 3 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 |
| After 13 miles yesterday I decided to rest this morning. Heading to the gym at lunch to stretch. |
| 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 | | 2.95 | 0.00 | 1.00 | 0.00 | 3.95 |
| Alarm did not go off this morning. Missed the swim workout. Ran a 30 minute tempo run with a 1 mile pickup at 10K pace. Stretched and iced. |
| Brooks Ghost 3 Miles: 3.95 |
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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 | | 1.00 | 3.00 | 0.00 | 0.00 | 4.00 |
| 2700 meter swim this morning. A 4 mile run ramping up to marathon pace at lunch. Slow going and form was off. Staying positive in hopes to run Chicago, but I have until next Friday to make the final decision. |
| Brooks Ghost 3 Miles: 4.00 |
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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 | | 20.10 | 67.55 | 13.30 | 0.00 | 100.95 |
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| Asics Nimbus 11 Miles: 11.85 | Ascis Nimbus 11-RED Miles: 63.75 | Brooks Ghost 3 Miles: 25.35 |
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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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