Boston Strong

ATC Fathers Day 4 miler

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJG's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
20032004200520062007200820092010201120122013201420152016201720182019
15% off for Fast Running Blog members at St. George Running Center!

Location:

Naples,FL,

Member Since:

Mar 29, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

400m - ATC:  1:08   May '11

800m - ATC:  2:32   May '11

1600m - self-timed:  5:?? 

5k- Vinings Downhill 5k:  18:34  Sept, '11

10.k - Mardis Gras 10k:  39:15   Feb '12

Half - The Scream:  1:23:59  Jul '11

Marathon - Ridge to Bridge:  3:06:23   Oct '11

Completed 13 Marathons & 2 50k & 1 Century ride

Short-Term Running Goals:

Run injury free

Upcoming Races:

Sept. 14: - Erie Marathon

Long-Term Running Goals:

Sprint down Boylston Street once per year

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
ST-6 Racer Lifetime Miles: 223.50
Boston Adizero Red Lifetime Miles: 607.00
Boston Adizero White Lifetime Miles: 430.00
Nike Free Lifetime Miles: 362.00
Nike Trail Lifetime Miles: 327.20
Boston Classic Lifetime Miles: 362.50
Adidas Marathon TR Lifetime Miles: 155.90
Vertical Feet Climbed - 2011 Lifetime Miles: 75701.00
Kinvara 2 Lifetime Miles: 31.80
Adios Lifetime Miles: 277.90
Ghost GTX Lifetime Miles: 328.00
Karhu Flow Formula One Lifetime Miles: 166.30
Brooks PureFlow 2 Lifetime Miles: 153.70
Adios II Lifetime Miles: 147.40
Adios 2 Lifetime Miles: 150.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
67.2013.001.703.0084.90
Brooks PureFlow 2 Miles: 42.70Adios Miles: 13.20Ghost GTX Miles: 10.00Karhu Flow Formula One Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 @ 7:52

Brooks PureFlow 2 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 @ 9:00

Brooks PureFlow 2 Miles: 2.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

6.2 @ 7:52

Brooks PureFlow 2 Miles: 6.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.503.000.500.004.00

4 @ 7:01

Brooks PureFlow 2 Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 @ 8:25

Brooks PureFlow 2 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.201.001.20

Small race with Alex, 1st half up, second half down.  Was supposed to be 1.5 miles, but was 1.2 ... which kind of ruined the finishing kick, as I was going to go all out last 1/2 mile ... but race was over!  6:44 first mile split (190' el gain/120' el. drop), last 0.2 was 4:50 pace (70' drop).  

I finished in 7:35, Alex in 8:26 ... we both won 1st in AG.

Adios Miles: 1.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.005.000.000.008.00

7:45, 7:14, 7:03, 7:14, 6:57, 6:55, 8:40, 7:57

90 degrees, short walk break after each of faster miles, which all  started off around 7:45 pace & got progressively faster through the mile. 

Adios Miles: 8.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.001.000.003.00

Ran 1 mile to soccer fields - 6:57 pace.

Ran strides/sprints length of soccer field & walked end lines after hitting stop on watch.  Did 1 mile of fast running at 4:28 pace, while walking end lines for recovery.

Recovery jog home @ 9:15 pace.

I have retired from marathon racing, at least for now.  Over last 6 months I have been sidelined by knee injury, continue to battle with onset of plantar fasciitis, and dealt with other discomforts.  I run to be healthy, and being healthy is more important than how fast I can run a marathon.  I am registered for NYC in November & will enjoy it whatever pace I choose that day.

I am currently reading '14 minutes' by Alberto Salazar ... great read that I highly recommend!

Brooks PureFlow 2 Miles: 3.00
Comments(6)
Race: ATC Fathers Day 4 miler (4 Miles) 00:28:38, Place overall: 123, Place in age division: 13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.000.000.004.00

Ran race with Alex, was hoping to pace him to a sub 28, but he started struggling around 2.5 miles ... he hung in there to finish with some encouragement.  At 14 & with arrival of summer, training has not been high on his list ... but I am sure he will be back racing 5ks with me competitively in the fall when cross country kicks back in.  We had a great time at the Braves/Orioles game in the evening ... race finished inside Turner Field which was fun ... pretty hilly course.  Avg. Pace: 6:46  Alex finished about 6 seconds behind me, I went into high gear entering stadium!  :)

1 - 6:46

2 - 6:56

3 - 7:42

4 - 7:11

Adios Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.001.005.00

Evening progression run:  8:44, 8:16, 7:51, 7:43, 6:36

Long Day today, memorial service for my Mom at 10:00 am, after her year long battle with Acute Leukemia. Her last breaths were peaceful, and I am blessed for the quality time I spent with her over the last 2 months, & am thankful she will not have to endure any more suffering & is in a better place!

Ghost GTX Miles: 5.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 @ 8:15 AP

Ghost GTX Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 @ 8:04 AP

Karhu Flow Formula One Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4 @ 7:13 AP

PM  5 @ 8:08

Karhu Flow Formula One Miles: 5.00Brooks PureFlow 2 Miles: 4.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.001.002.00

Went out for a quick metabolism boost before sun set ...

When I got to River path, I decided to run a fast mile ... 6:25 ... which coincidentally is a sub 40 10k pace.  While I enjoyed the mile, I also knew I have little interest in attempting to run that pace for 6 miles ... or doing mile intervals at that pace!  Walked a quarter mile to enjoy the sunset, turned around & ran a mile back at a 9:00 min pace ... enjoyed that mile too!  :)   

I think I hit my running peak last fall, this aging body does not want to run alot of miles anymore ... and I seem happiest going out and running 4 or 5 miles.  I think my training is going to move towards conditioning for soccer with lots of short intervals ... then again, I am signed up for NYC marathon in November ... maybe I will get excited to run longer again when the weather cools.

Played golf yesterday with my Dad, just missed an eagle putt on a Par 5, we had a great time!

Karhu Flow Formula One Miles: 2.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Appalachian Trail ... Some running, some hiking

Brooks PureFlow 2 Miles: 12.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
67.2013.001.703.0084.90
Brooks PureFlow 2 Miles: 42.70Adios Miles: 13.20Ghost GTX Miles: 10.00Karhu Flow Formula One Miles: 12.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: