Boston Strong

December 2012

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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:

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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
98.301.000.003.25102.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Ran 2 mile warm-up with Alex, 8:02 & 7:42, then played pick-up soccer for an hour with a bunch of high school kids ... and schooled them.  :-)

32 miles last week, shooting for 32-35 this week.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Legs sore from soccer, pushed thru for 6 slow miles

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4 a little faster, one cool down. Tried some heel inserts in my shoes, will see how feet feel when I roll out of bed in the morning.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Day One of Hanson Marathon Method 18 week training plan ... which will serve as my outline ... 6 miles easy ... 8:43 AP ... per plan!

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Plan called for 6 easy, ran 9.25 @ 8:49 with a friend.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Plan called for 6 easy, easy is defined as 1 to 2 min slower than MP ... So I am using between 8 & 9 min miles, depending on how I feel. 'Easy' is the defined pace for 3 of the 6 runs each week, Wednesdays off sandwiched between speed work Tuesday & tempo run Thursday. Sunday is long day, although it only has me at 8 now & gradually works up to 16, which I will do 3 times. Centered on 'cumulative effect' training, the idea is your 16 mile run is simulating the last 16 miles of the marathon, not the first 16.

Interesting theory, & they have a lot of proven athletes that have excelled under this philosophy. Ok ... 2 more easy days, then I have to mentally prepare for the track Tuesday ... 12 x 400 with 400 recoveries.

8:33, 8:02, 7:58, 7:38, 8:09, 20 minutes soccer, 1.5 cool down @ 9:00

Legs felt good, so I let it go a little on Mile 4 & felt very comfortable. Slowed it back down to stay in my targeted range.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

substituted 60 min soccer for 6mile easy run

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.002.007.00

Plan called for 12 x 400 @ 1:30 to 1:35, since I really don't have base mileage for the advanced plan ... I modified:

1.5 mile warmup, 7 x 400 with 450m recovery, 2 mile cooldown.

7 miles overall @ 8:20 pace

400 m intervals,: 1:34, 1:34, 1:32, 1:33, 1:31, 1:25, 1:30

Oh well, ran a little faster.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.001.256.00

I get the consolation prize ... I finished yesterday's workout.

1 mile warmup, 5x400 w 400 recoveries, 2.5 mile cool down

400 intervals: 87, 87, 90, 91, 88

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

Great interview with 2 time Masters Champion Malcom Cambell, ATC

 http://www.runnersworld.com/masters-profiles/five-minutes-malcolm-campbell

Hoping to get in an easy 7-8 this afternoon, sun is shining!  All day rain yesterday led to a day of rest.

 

12 miles varying paces, mostly easy ... one 7:00 mile in middle

 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7miles with Tim at Piedmont Park, 8:01AP

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Well, I was afraid with travel, holiday, snow & cold ... my training might take a hit.  Sure enough, lost 5 days.  Oh well, played 2 hours pickup bball at the Y today & then ran 5 just before dark.

4 @ 8:20, then 1 cooldown @ 9:30

 Alex & I are hoping to do a 5k Sunday, but they are calling for another 2-4" of snow tomorrow, so we will see if they still have it ... part is on a trail ... one that I run often when up here in PA.


Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

Ran a 2013 Resolution run with Alex in Harrisburg.  About a mile of it was on a snow covered trail ... and it was cold ... but I managed to maintain a pretty consistent 7:20 pace throughout.  Only looked at watch once during race, just tried to maintain a consistent hard but manageable effort.  My legs were pretty stiff & not sure they would have moved faster if I tried ... finished in 22:37.  Alex tried to bail complaining of a sore hip from soccer the day before ... but I did not buy it!  :)  He ran 27:00, but had a good attitude about it once we got there & had fun.  We both won prizes in the raffle & I got a bottle of sparkling grape juice for 2nd in AG ... so I guess we are all set for midnight to arrive!

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
98.301.000.003.25102.55
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