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Scout Run 5k

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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

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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
97.7016.003.100.00116.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

3 @ Freedim Park

3 @ DWSP on beach

All easy

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

DWSP on beach

Comments(3)
Race: Scout Run 5k (3.1 Miles) 00:22:14, Place overall: 7, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.100.007.10

Goal was 22:30. Paced behind 3 guys for first half, then dropped them at the turnaround & was on my own the rest of the way. Small race, very happy with pace progress after o lu one month of training. 4 easy miles on beach in afternoon.

5k: 22:15

Mile 1: 7:15

Mile 2: 7:10

Mile 3: 6:55

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.700.000.000.009.70

LKSP: 6 on trails, 3.5 on beach

9:09 a.p.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

After 18 holes of golf in Cape Coral, I headed to Bowditch Point as that was closest beach & daylight was running out. After a half mile down to beach, I was hoping for a good out & back, but after 100 yards I had to make a turn she to an atrocious smell. I got in 6 half mile loops before it got too dark @ 8:44 am. There is a 50 yard up & 50 down hill on trail that is worth returning to run 100 repeats on, so all was not lost.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

18 holes of golf followed by 7 miles @ LKSP, 2 Miles on trail, 5 on beach. 8:44 am ... some leg strengthening & stretching before final mile cool down.

Time to start thinking about race goals for Half Saturday. First draft: 6.9 mile warmup with 15 second progressive miles from 9:30 down to 8:00. Followed by a 45:15 10k with 5 second progressive miles from 7:35 down to 7:10 with a 0.2 mile kick to finish. This would be a 1:46:30 ... a 7+ minute improvement over 4 weeks ago. Ok, I hope those times are as easy to run as they were to establish!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

LKSP 6 on trails, 3.5 on beach

8:47 am

Rethinking half strategy for Sunday.

3 Mile warmup, hold BQ pace of 7:45 for last 10 ... or 8 if I feel like a longer warmup. This would bring me in around 1:45

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

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Race: Paradise Coast half (13.1 Miles) 01:49:38, Place overall: 52, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.1010.000.000.0013.10

10 mile workout. Was on pace for 1:45 at 10 mile mark, but made a conscientious decision to Coast the final 5k as my cooldown

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

4 mile cycling loop on trail, 1 mile run & a other 3 cycling on beach as Super Moon rapidly hijacked the rideable beach surfcace. So lots of stretching & soaking feet.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

First couple on trail, 5 on beach. 8:58 ap, followed by cycling 8 miles on beach.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

4.7 mile progressive run, 1.5 cooldown

Followed by 11 miles biking on beach

Lots of stretching.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

LKSP: 8 easy @ 9:00 ap followed by 8 easy on bike

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

4.7 mile progression run, 1.5 mile cool down, 9 easy on Bike

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.000.000.003.00

3B, 3R sub 8, 5B

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

3B, 6R, 12B

Progressive run, 7:45 ap

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Progressive 5 on trails @ 8:40 ap

5 easy cool down on beach @ 9:20 ap

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
97.7016.003.100.00116.80
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