Boston Strong

Week starting Jan 13, 2013

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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
45.200.000.000.0045.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Goal was 10 under 8min pace, stopped a little early, but ran a little faster.  8@ 7:40AP

1 8:15

2 7:44

3 7:42

4 7:37

5 7:27

6 7:33

7 7:40

8 7:26 

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

8:16

8:32

8:01

8:10

8:40

8:38

8:26

8:08

8:48

8:08

7:48

11 miles @ 8:20 ap

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

Today I ran 7.2 miles to complete 26.2 over the last 3 days in 3:30:55.  I was not overly concerned with my pace, although I did monitor it and did different random pace workouts such as hill repeats, mid range mile intervals ... and alot of just dialing into a specific pace ... sub 8's on Monday & low 8's with some pickups Tues. & Wed.  

Monday - 8 miles @ 7:40 pace ... To inspire myself, I stopped by Sims Lake Park in my old stomping grounds ... they have a great 1.2 mile paved loop with markers every tenth ... so needless to say I have done many hard workouts there in the past.  I was not overly ambitious, but wanted to do 10 @ a sub 8 pace.  There are always lots of runners out there, and it is fun to make comments to them as I pass ... and of course, you try to look fast every time they see you.  There are a few pretty good sized hills, so you have pick up your cadence going up them if you want to maintain pace.  As my splits were going sub 7:30, I decided I would call it a day @ 8 miles ... knowing a long run was planned for Tuesday.

Tuesday - 11 miles @ 8:20 pace    Yes, some of us still consider 11 miles a long run.  It was a rainy afternoon so I just ran some errands ... 4.5 miles in I visited a friend, miles 7 & 8 in the Park, & a brief stop in a running store at mile 9.5.  So I guess I had a couple 10 minute breaks in there.

Wednesday - 7.2 miles @ 8:03 pace        Overall it was good running conditions, cool but humid misty rain ... which made for a really soft surface on the 0.54 oval track at Piedmont Park ... I always try to includes some paced laps here on my runs ... mixed in some other loops around the park ... my goal was simple, get 7.2 miles in.  There were lots of runners in the park even though it was wet.

 

Next Up:  I guess run 26.2 in 2 days ... but I can build my base mileage for another 30 days before I attempt that.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, mixed paces, overall 7:50 ap

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

7 at 7:50 ap, with 2mile cd, juggled soccer ball

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.200.000.000.0045.20
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