Boston Strong

ATC Heart & Soles 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

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
30.2014.100.002.0046.30
Karhu Flow Formula One Miles: 10.00Adios II Miles: 19.10Adios 2 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0011.000.000.0011.00

AM - 6.5 @ 7:23 ap

1 - 7:41

2 - 7:13

 3 - 7:19

4 - 7:39

5 - 7:25

6 - 7:20

.5 - 6:45 

 PM - 4 @ 7:07

1 - 7:29

2 - 7:08

3 - 7:00

4 - 6:51

.5 cooldown @ 8:11

PM miles served purpose of giving me free pass to drink beer during Super Bowl 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Wasn't really feeling it today but got out there, felt better as run went on, so stayed out 

8:30 AP

Karhu Flow Formula One Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.002.008.00

8 @ 7:45

Wanted to do some 800's, as usual I kind of bailed on that, but at least I kept doing some speed work.  Either I don't have the mental strength for track work or I am running faster than I should be. I would like to think it is just the latter, but I think it is a combination of the two!  Anyway, I guess I got enough in to prepare me a little for the 5k shock I will get this Saturday.

3 mile warmup around 8:10

800 - 2:56, 2:57

400 - 1:28, 1:23, 1:20, 1:24

200 - 38

1.5 cool down around 9:00

Adios II Miles: 8.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

8:15 AP

Adios II Miles: 7.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

8:21 pace

Adios 2 Miles: 6.20
Comments(4)
Race: ATC Heart & Soles 5k (3.1 Miles) 00:22:45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.003.100.000.004.10

Today was just about time with Alex, not racing.  He is fit from soccer, but not really doing too much 'running' per se, these days.  I told him we would just go out at a 7:00 pace for first mile and then just go from there.  He is battling a cold which made for a convenient excuse for him, as he clearly was not too interested in pushing the comfort level too hard, but that is ok.

We hit the first mile in 6:49, and he said he he was fine ... I was pleasantly surprised at how easy that pace felt for me, I was not really pushing at all.  We held the same pace & then not too far into the second mile Alex slowed ... I just slowed with him & gave some positive words of encouragement to keep him moving.  Second mile was 7:20

 The coughing of flem got a little more dramatic at this point, but I told him just keep moving, pace didn't matter, but we were not walking in a 5k ... which I believe he was ready to do at that point.  But he was a good sport and kept moving.  There is only one hill on this course late in the 3rd mile, so we just kept it steady up the hill without pushing ... I told him to hang in there we could still get sub 23 if we finished strong.  Mile 3 was 7:48.

After cresting the hill & turning the corner to a slight downhill stretch to the finish, Alex turns to me with probably about 300 meters to go & says I'll race you to the finish.  We gradually increased speed to an all out sprint, which of course he won, but it was fun trying to hang on.  Garmin read 3.17 at finish ... we ran the last .17 at a 4:50 pace.

Sandbagger!

Did a nice mile cool down with Tim, who had a solid race!   Alex & I then headed to the park to play some soccer & met up with a couple cousins who were in town for a lunch.  All in all, a great day.

Adios II Miles: 4.10
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
30.2014.100.002.0046.30
Karhu Flow Formula One Miles: 10.00Adios II Miles: 19.10Adios 2 Miles: 6.20
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