| 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 | | 29.55 | 0.00 | 29.90 | 1.50 | 60.95 |
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| Puma SLC RC Pro's Miles: 28.15 | Asics Kinsei Miles: 15.00 |
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| Night Sleep Time: 64.42 | Nap Time: 0.00 | Total Sleep Time: 64.42 | Weight: 151.67 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
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5:25AM Ran 8 miles with Bob at 8 minute pace. Finished the remaining 2 miles on the treadmill at 6:50's.
Leg workout at lunch. |
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 151.00 |
| | 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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No running. 5:30AM Master's Swim: 3200M-1:25:00
Upper body workout at lunch. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 7.80 | 0.00 | 7.80 |
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5:45AM Track workout:
10 X 400M's with a 400M RI in between
Times:
1:18, 1:20, 1:19, 1:20, 1:18, 1:15, 1:20, 1:18, 1:18, 1:17
Leg Workout at Lunch. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 153.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running. Swam 3,000M's at Master's. 1:20:00 |
| Night Sleep Time: 6.92 | Nap Time: 0.00 | Total Sleep Time: 6.92 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Tempo run this morning: 2 miles EZ 3 miles @ 6:30's 1 mile EZ Felt good. Ready for the Atlanta Half Marathon on Thanksgiving. |
| Puma SLC RC Pro's Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 151.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran at the Columns. Met up with Ann Marie, Susan, Chris and Stacy at their mile 11.0. The last 20 miler before Huntsville in a couple weeks. They all looked strong and will be ready for the marathon on the 12th. | |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | 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 |
| Went to the gym before the Jets vs. Pats game. Upper body workout. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.55 | 0.00 | 0.00 | 1.50 | 6.05 |
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Track workout at 5:45AM
6 X 400's
1:18, 1:16: 1:17, 1:16, 1:16, 1:15
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| Puma SLC RC Pro's Miles: 6.05 |
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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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Swim workout:
200M Warm up
150M Non-Free
100M Kicks
Main Set
4 X 300M @ 5:15
4 X 100M @ 1:40
4 X 200M @ 3:30
50M EZ
100M Side Kick
6 X 25M Power Kicks underwater
100M Zipper Drill
12 X 50M 25M All Out/25M EZ
200 EZ
100 Kick
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| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles EZ prior to Half on Turkey Day |
| Puma SLC RC Pro's 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 |
| | Race: |
Atlanta Half Marathon (13.1 Miles) 01:28:46, Place overall: 155, Place in age division: 15 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.10 | 0.00 | 13.10 |
| Turkey Day Half. Great Race. Approximately 10,000 runners. Weather was perfect. Support was unbelieveable. |
| Puma SLC RC Pro's Miles: 13.10 |
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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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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 |
| 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 | | 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 | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
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Tempo Run:
1 EZ @ 8:34
4 at mid-tempo pace: 6:44
1 EZ @ 8:34 | |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 29.55 | 0.00 | 29.90 | 1.50 | 60.95 |
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| Puma SLC RC Pro's Miles: 28.15 | Asics Kinsei Miles: 15.00 |
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| Night Sleep Time: 64.42 | Nap Time: 0.00 | Total Sleep Time: 64.42 | Weight: 151.67 | |
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