Boston Strong

Week starting Feb 09, 2014

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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
41.000.000.001.0042.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

16 miles Rolling hills ... Mt. Tabor Rd. & back ... steady effort

Felt solid throughout run, although glad I turned around at 8 miles & not 8.5!

I actually ran to 8.25 miles, so I could walk the last 1/4 mile up hill home.

10 weeks to prepare for last 10 miles

Split El Gain El Loss Avg Pace
1 49 89 7:51
2 34 60 7:57
3 64 101 7:52
4 118 26 8:07
5 32 107 7:38
6 112 85 8:03
7 44 96 7:52
8 137 76 7:52
9 52 85 7:42
10 88 107 7:49
11 67 108 7:43
12 171 33 8:03
13 23 95 7:43
14 54 65 7:55
15 62 32 8:05
16 73 49 7:43
Summary 1,179 1,212 7:52

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Hood laps - 8:20 ap

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8:25 ap

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

At 6:00 I managed a 6 mile walk/jog on a 2" base of snow/ice with a constant wintry mix falling from the sky ... roads were pretty much deserted ... I replenished coffee, creamer & sweet tea!  I will call it a easy 3 mile recovery ... and a little fresh air to keep from going stir crazy.  Supposedly it is switching back to snow with a couple more inces of accumulation before it clears up, so the roads will be a mess for a couple days.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.001.008.00

Split Avg Pace
1 7:56
2 8:10
3 8:16
4 8:16
5 7:49
6 8:23
7 8:01
8 6:34
Summary 7:56

This was a fun way to end my neighborhood mile loop run, to throw one down with the last qtr. mile all uphill.  I have not done much 'fast' running, so I am going to overanalyze my fastes mile this year!  lol

I had no goal pace as it is all hills, but I did not allow myself to look at my watch the whole loop & hoped I would come in sub 7 ... started off a little conservative uphill & definitely could have pushed the down harder, but knew I wanted to finish running up strong.

0.25 + 30' el   1:48

0.25  - 30' el   1:36

0.25  - 45' el   1:32

0.25 + 45' el   1:36

Perhaps I will try again after a 2 mile warmup & some strides.  A sub 6 on this loop would be a good goal ... basically that would mean shaving 12 seconds off the first 3 splits, as I don't think I can run the last uphill split any faster than I did tonight!

 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.000.000.001.0042.00
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