| 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 | | 16.71 | 17.00 | 16.00 | 1.50 | 51.21 |
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| Asics Kinsei Miles: 51.50 | Puma RoadRunner 4 Miles: 22.91 | Puma SLC RC Pro's Miles: 4.50 |
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| Night Sleep Time: 158.50 | Nap Time: 0.00 | Total Sleep Time: 158.50 | Weight: 152.00 | |
| | 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 today:
300M Warm up
150M Non-Free
150M Drills
5 X 200M on the 3:20's
100M recovery
5 X 300M's on the 5:00's
Broken into sets:
100M Paddles and Fins
100M Fins
100M Free
100M Recovery
100M Right/Left Sides with Fins
50M Zipper
100M Fist Stroke
8 X 25M All Out with 10 second RI on the wall
100M Kick
Lunchtime-Weights (took it easy after the Half Marathon. Legs are a little crispy)
Hip Flexors: 3 X 10 with 75lbs
Hip Abductors: 3 X 10 with 112.5lbs
Gluts: 3 X 10 with 110lbs
Hammies: 3 X 10 with 135lbs
Quads: 3 X 10 with 150lbs
150 Sit-ups
Squats: 1 X 10 - 270lbs, 1 x 10 - 360lbs, 1 x 10 - 450lbs
Calf Raises: 3 X 10 with 135lbs
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 7.00 | 0.00 | 8.00 |
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Rain halted the track workout this morning. Changed up and ran 8 miles on the treadmill.
1 mile @ 8:16
7 miles @ 6:53
Lunchtime Weights-Upper Body
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Swim Workout:
250M Warm Up
100M Drills
100M Kick
400M Moderate
300M Pull with Paddles
5 X 400M @ 7:00
100M One Arm Swims
100M Catch-up
100M Right/Left Side Kicks
100M 5 Breaths per length
100M 4 Breaths per length
50M 2 breaths per length
150M Kick
Lunchtime: Leg Weights
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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 | | 0.00 | 0.00 | 3.00 | 0.00 | 3.00 |
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Track Workout:
1 mile EZ
5 by 1k's @ 0:03:35 average
1 mile 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weights: Upper body. |
| 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 | 3.00 | 0.00 | 6.00 |
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Outdoor Track Workout
Temp: 39 degrees
1 mile Warm-up on treadmill
1 mile EZ run to Track
3 X 1600M's @ 5:58, 5:57, 5:58
1 mile EZ run back.
Body was sore from working on suspension on van. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 |
| Leg weights at lunch. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.50 | 0.00 | 0.00 | 4.50 |
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Ran 3 miles with Michelle:
1 EZ
2 at her marathon race pace.
Left her at the gym and went to catch up to Bob & Jay running 3 miles as well. Caught them at mile 1.8. Ran the rest at their marathon pace.
They are ready for Huntsville on Saturday. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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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Swim workout:
300M Free
200M IM
5 X 200M on the 3:30's
200M all out on the sub 3:00
4 X 400M broken: 100M-Free, 100M Kick, 100M-IM, 100M -Paddles
300M Drills
8 X 25M All out
100M Kick
No time for weights at lunch due to meetings at work. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 |
| Left for Rocket City Marathon in Huntsville, AL. |
| 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 | 13.50 | 0.00 | 0.00 | 13.50 |
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Race Day for:
Sarah
Ann Marie
Wren
Michelle
Bob
Jay
Stacey
I met Sarah and mile 12.5 to pace her in the rest of the way. Sarah ended with a 3:48:00. Enough to get her to Boston in 2011.
Bob, Jay and Ann Marie also made it to Boston in 2011 for their first time.
My sister ran MetroPCS Dallas Whiterock on Sunday. Her first marathon and also BQ'd for 2011.
The plan that was established for these runners who were attempting to make it Boston worked! |
| Asics Kinsei Miles: 13.50 |
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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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| | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No running today. Decided to bag track until Tuesday. Leg workout at lunch. |
| 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 | | 3.00 | 0.00 | 0.00 | 1.50 | 4.50 |
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Tuesday Track:
6 X 400M's
1. 0:01:17
2. 0:01:18
3. 0:01:17
4. 0:01:17
5. 0:01:18
6. 0:01:17
On track for the 5K race this Saturday with these 400M's. Will swim tomorrow solo for 3000M to 3500M's.
Lifting upper body and working on the bum shoulder during lunch. |
| Puma RoadRunner 4 Miles: 4.50 |
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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 |
| No workout lined up for today. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 150.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.01 | 0.00 | 0.00 | 0.00 | 5.01 |
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Ran on the dreadmill:
1 mile warm up @8:34
3 miles EZ at 7:40
1 mile cool down @ 8:47
Then hit the pool:
The workout was a very doable set this morning:
400M EZ
200M non-Free
150M Drills
5 X 200M on the 3:40’s
3 X 400M on the 7’s
100M: Paddle/Fins, 100M Fins, 100M Free, 100M Hard
50M Stroke Count
5 X 50M reducing the stroke counts on each 50M by 2.
150M Drills
Repeat 50M set above
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| Puma RoadRunner 4 Miles: 5.01 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 upper body weights and stretching. Race tomorrow. Temps in ATL are going to be in the low 30's. Rain today. With some cloud cover the temperatures may be a little warmer. I am supposed to get a new pair of SLC RC Pro's from Puma with some modifications today to test for this race. The Roadrunner's will be the back up. |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
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| | Race: |
Virginia Highlands Christmas 5K (3.1 Miles) 00:19:30, Place overall: 7, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Challenging 5K race. 1,000 participants. Very hilly. Went out to fast to jockey for position. Hitting the hills I did not pace for too well. Fun little race with the Christmas costumes and dogs. Would run again. |
| Puma SLC RC Pro's Miles: 4.50 |
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| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Monday morning Spin Class. First spin class I have done in 8 months. Better to be outside on the roads but the weather even in Georgia is wet and cold in December. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | 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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Track workout:
15 minutes EZ: 8:30's
1600M repeats - 3 times @ 5:51's
13 minutes EZ: 8:35's
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| Puma RoadRunner 4 Miles: 6.70 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 153.10 |
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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 |
| Ran down Route 135 from Natick to Wellesley. Easy run in the snow and temps around 15 degrees. |
| Asics Kinsei Miles: 11.00 |
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| 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 |
| Ran the same roads as on the 24th, but added a little more mileage to the intersection of RT. 16 & RT. 9. It snowed early in the morning. The roads were covered in snow. Great run down and back on a section of the Boston Marathon route. |
| Asics Kinsei Miles: 12.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Ran from Route 135 Natick to Wellesley College, around the college and back. Cold, but it felt good. EZ pace with just a few pick-ups during the route. Start marathon training today. | |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | 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:
300M - EZ
150M- Kick
200M - Drills
10 X 100M on the 2's
4 X 300M on 4:40
2 X 400M on 7:30
1. Swim
2. Kick
3. IM
4. Pull
K.O. 25M's
Reduce one stroke on each 25M until the strokes can not be reduced anymore.
This became a little bit of a competition. Michelle, Seth, Brian, Jeremiah and myself kept knocking it down until we hit only 6 strokes per 25M. Michelle, the competitive one, wanted to push further and she got it down to 3 strokes. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 3.00 | 0.00 | 6.70 |
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Track:
15 minutes EZ
3 X 1600M at 5:51, 5:49, 5:51
15 minutes EZ cool down |
| Puma RoadRunner 4 Miles: 6.70 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | 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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Lack of sleep effects the workout. Got through it with a little struggle.
200M Warm-up
150M - Kick
200M - Pulls
6 X 100M on the 1:45 with the first 25M fast
6 X 100M on the 1:45 with the last 25M fast
6 X 100M on the 1:25's. 25M recovery between each 100M
3 X 400M on the 7's
100M Swim
100M Kick
100M IM
100M Drills
200M kick
100M EZ
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.71 | 17.00 | 16.00 | 1.50 | 51.21 |
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| Asics Kinsei Miles: 51.50 | Puma RoadRunner 4 Miles: 22.91 | Puma SLC RC Pro's Miles: 4.50 |
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| Night Sleep Time: 158.50 | Nap Time: 0.00 | Total Sleep Time: 158.50 | Weight: 152.00 | |
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