| Location: Athens,GA,USA Member Since: Oct 01, 2006 Gender: Male Goal Type: Other Running Accomplishments: 2:51.13 marathon PR (Drake Relays, 1983) 2:59.12 masters best (Snickers Marathon, Albany, GA, 2008) Other PRs: mile 4:42, 3,000m 9:30, 5K 16:30, 10K 34:31, 20K 1:12.27, half-marathon 1:18.57 Short-Term Running Goals: ~2:57 marathon in '08 (missed by 2:00 with a 2:59.12, but I'll take it) Long-Term Running Goals: Sub-3:00 marathon at age 50 (2010) and possibly a sub-2:57.15 (Georgia state 50-54 age division record) that year; continue enjoying running for another 50 years from that point! Personal: Born in Iowa, I now live in Athens, Georgia and have been married to Amy for 17 years. We have two children: Emma age 13, William age 12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 236.00 | 18.00 | 28.75 | 33.25 | 316.00 |
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| | Race: |
New Year's at Noon 5K (3.1 Miles) 00:18:57, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| Nice to get an overall race win but I sure hope the course was long! (I believe this is my slowest 5K race ever.) Didn't feel so great and it was windy, but I believe the course measurement really was off as others I know had slower finish times than usual. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| 10 miles, mostly easy except 3 at a little under 7:00 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 2.00 | 12.00 |
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8 miles with pick-ups in a.m.
4 miles with 8 x 100m strides in p.m. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.00 | 0.00 | 1.00 | 10.00 |
| 10 miles total, first 2 easy then 400/600/400/200 in :79, 2:03, :79, :39 (jog recoveries of same distances) then 6,400m in 26:25 and 2 mile cool-down. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles total, first 2 easy then 13 with Saturday a.m. group a little quicker, about 6:45-7:00 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 1.00 | 1.00 | 9.00 |
| 9 miles total, first 5 easy with pick-ups then 1600m on track alternating 100 easy/100 fairly hard (total 6:22), mile in 6:00, 2 mile cool-down. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 1.00 | 1.50 | 0.50 | 13.00 |
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8 miles light fartlek a.m.
5 miles easy p.m. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.50 | 0.00 | 8.00 |
| 8 miles, mostly easy with strides. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 1.50 | 1.50 | 8.00 |
| 8 miles, some fartlek and 1600m on track in 5:42 (85, 86, 86, 85). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.50 | 6.00 |
| 6 miles, easy with pick-ups. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy. | | Add Comment |
| | Race: |
Winter in Winterville 5 Miler (5 Miles) 00:30:06, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 5.50 | 12.00 |
| Pleased with the race overall although I'd hoped to get a sub-30:00. Ran 5:52, 11:54, 17:53, 24:00 (=5:52, 6:02, 5:59, 6:07, 6:05). Miles #4 and #5 are a little tougher than the first three so my pacing was pretty respectable. Caught a runner with about 600m to go and beat him to the line by :03 -- a good thing as he was a guy who just turned 40 so I was able to get the masters win. 2 warm-up and 5 cool-down. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 3.00 | 0.00 | 0.00 | 14.00 |
| 14 miles, mostly easy but picked it up to about MP for 3 miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 1.50 | 9.00 |
| 9 miles total, with pick-ups and 1600m on track alternating 100m float/100 fairly hard in 6:16. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 1.00 | 2.00 | 0.50 | 10.00 |
| 10 mile fartlek, including 1600m on track in 5:55. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.50 | 8.00 |
| 8 miles easy with strides. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| 10 miles total, first 3 easy then 400/600/400/200 in :80, 2:03, :80, :40 w/ jog recoveries of same distances then 1500m in 5:35 and 3 miles cool-down. Considering it was raining this wasn't too bad. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.50 | 0.00 | 0.50 | 9.00 |
| 9 miles total, mostly easy except 1600m on track alternating 100m float/100m fairly hard in 6:11. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 2.50 | 10.00 | 0.00 | 17.00 |
| 17 miles total, first 1.75 as warm-up then 20,000m on track in 1:19.30 and 2.75 miles cool-down. Aim was to run the first 1600m in 6:40 and drop :04 each subsequent 1600m as long as possible. Went 6:39, 6:35, 6:31, 6:26, 6:20, 6:19, 6:16, 6:12, 6:09, 6:18, 6:20, 6:20, 3:05. (5Ks were 20:33, 19:51, 19:24, 19:42) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 1.50 | 0.50 | 8.00 |
| 8 miles, first 4 easy then picked it up a little next 2 and threw in some surges the last 2. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.50 | 9.00 |
| 9 miles, easy except 8 x 100m strides on track. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 7.00 | 2.00 | 15.00 |
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A.M.: 11 mile fartlek (3 warm-up, 5 fartlek going :30, 1:00, 1:30, 2:00, 2:30, 3:00 then back down, with recoveries of up to 2:00) and 1600m on track in 5:43 followed by 2 mile cool-down.
P.M.: 4 mile grass run in spikes, first mile easy then 3 miles at about 5:50-6:00 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Easy hour run.
(Need to fill in gap since my last entry -- will do that soon.) | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 6.00 | 11.00 |
| 11 miles total, first 2 as warm-up then 10 x 1000m on track in 3:44, 3:45, 3:44, 3:43, 3:43, 3:43, 3:44, 3:45, 3:45, 3:44 w/ 200m jog recoveries and 1.5 mile cool-down. Average is 3:44 and goal was 3:45 so I'm pleased. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 1.25 | 2.25 | 10.00 |
| 10 miles total, first 2.5 as warm-up then 1600m on track in 5:36 (81, 85, 86, 85), 800m jog, 3000m in 11:13 (just aiming for about :90 per 400m), 800m with 4 x 100m strides, 200m in 37.5, 400m jog, 400m in 76.5, 3 miles cool-down. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles easy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.50 | 0.50 | 9.00 |
| 9 miles total, easy except 1600m on track alternating 100m fairly hard/100m float in 5:56. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 1.00 | 2.00 | 1.50 | 17.00 |
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A.M.: 10 mile fartlek including 1600m on track in 5:42.
P.M.: 7 miles mostly easy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 236.00 | 18.00 | 28.75 | 33.25 | 316.00 |
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