Boston Strong

Week starting Aug 28, 2011

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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
43.505.800.500.0049.80
Vertical Feet Climbed - 2011 Miles: 4510.00Ghost GTX Miles: 23.50Kinvara 2 Miles: 20.30Boston Adizero Red Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Hot & hilly, but low humidity, shady & breezy ... 55 minute trail run.  Will be in 90's all week ... but possibly some cooler temps next week!

Vertical Feet Climbed - 2011 Miles: 600.00Ghost GTX Miles: 6.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.001.800.000.0018.80

lots of hills (1470 vert) , 8:15 pace, poured sweat out of shoes when finished.

 

2PM -well, I bought some Kinvaras because a $75 Saucony purchase got me a free entry into a Labor Day 10k, not to mention the fact that all my road shoes should pretty much be retired.  I wanted to test them out, so I ran 6.8, first 2 fast cuz I was catching up to a friend on path.  They felt pretty good, tough to evaluate a new shoe after running 12 hilly miles this morning.  I guess the true test will be if I PR in them Monday ... which i better, because my 10k pr is getting pretty stale and coming up on a 1yr anniversary!

Vertical Feet Climbed - 2011 Miles: 1620.00Kinvara 2 Miles: 6.80Ghost GTX Miles: 12.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

trail run with Alex's cross-country team

Vertical Feet Climbed - 2011 Miles: 600.00Ghost GTX Miles: 5.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.204.000.000.006.20

As the wind blows ... but it really wasn't blowing!  Set out to do a 9 mile run in 90 degree heat.  At 2.5 miles, I turned down an access road to the lake that provided a little shade cover.  Hit the lake at 5k (22:38), took a short break and thought about doing a 3 x 5k at same pace.  One mile into the second one, I hit pace in the first mile but had to struggle up a long hill at the end to do it.  I looked up at the running gods, and I am pretty sure I heard them say it was time for a 2 mile cool down ... so I eased up, made it back to the car & called it a day!  Not sure why I did not do the out and back starting parked at the lake ... the water sure would have felt good when I was done.

7:20, 7:24, 7:11, 7:17, 8:25, 8:19

I think I need to go see a shrink. I used to think getting fast was cool ... I have now reached the point where I am intimidated by my own race paces.  Maybe it is just the heat having effects on me, but I definitely am not comfortable running under 7 minute miles, and I have to crush that pace if my race times are going to improve anymore!

Vertical Feet Climbed - 2011 Miles: 400.00Kinvara 2 Miles: 6.20
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

Pretty hot and hilly ... 90/50% ... was going to run 10 ... thought I was going to throw up around 5, so took a short walk break & took the direct route back to car.

Split El Gain El Loss Avg Pace
1 74 92 8:27
2 86 51 8:08
3 117 81 8:15
4 102 107 8:23
5 78 89 8:33
6 204 165 9:22
7 29 95 9:19
7.3 0 26 7:53
 Summary 690 705 8:36

 

Vertical Feet Climbed - 2011 Miles: 690.00Kinvara 2 Miles: 7.30
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.500.006.00

went to spin class, then was going to do some speedwork on treadmill.  I dont like treadmills, so decided a half mile at 8:30pace was good, and went to Cracker Barrel for a big breakfast.  may hit a track later, but since I don't like heat either, I may opt for college football and beer!

 Felt guilty, so went on a really slow, hot trail run with a half mile downhill sprint at 4:51 pace.  OAP: 9:56/mi 

Split Dist El Gain El Loss Avg Pace
1 1 83 109 10:44
2 1 98 56 9:55
2.5 0.5 64 61 9:37
3 0.5 0 185 4:51
4 1 238 56 11:24
5 1 64 117 10:32
7 0.5 86 57 9:38
 Summary 5.5 634 642 9:56

Boston Adizero Red Miles: 6.00Vertical Feet Climbed - 2011 Miles: 600.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.505.800.500.0049.80
Vertical Feet Climbed - 2011 Miles: 4510.00Ghost GTX Miles: 23.50Kinvara 2 Miles: 20.30Boston Adizero Red Miles: 6.00
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