| 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 | | 202.75 | 0.00 | 10.00 | 39.25 | 252.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day -- had a minor ice storm during the night and I took the icy streets as a sign I'm due for a day off (even though I hate to begin a new month with a zero day!). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 6.00 | 12.00 |
| 12 miles total, first 2 as warm-up then 4 x 1200 and 3 x 1600 on track, all with 600m jog recoveries (~3:00) -- ran 4:30, 4:27, 4:24, 4:22, 6:05, 6:04, 5:52. 2 mile cool-down. Good workout, hit almost exactly the goal times I'd set (which were 4:30, 4:27, 4:24, 4:21, 6:08, 6:04, 6:00). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| 10 miles, easy except 8 x 100m strides on track. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 6.25 | 14.00 |
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14 miles total, first 3.5 easy then hilly 5K road course in 18:49 (5:59, 6:02, 6:09 + :49), 2 miles easy, 5,000m on track in 18:53 (1600s in 6:05, 6:05, 6:01) and 2.25 miles cool-down. Felt good. | | 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 except 8 x 100m strides on track. Felt okay. | | 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 except 8 x 100m strides on track. Felt due for a second straight easy day. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 1.75 | 2.25 | 14.00 |
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A.M.: 10 mile fartlek including 1600m on track in 5:38 (84.5, 85.0, 85.5, 83.0).
P.M.: 4 miles easy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.75 | 8.00 |
| 8 miles, easy except 5 x 200m on track all in :39 - :41 and a few strides. | | 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. Racing a 5K tomorrow on a relatively fast course and would definitely like a sub-18:00. | | Add Comment |
| | Race: |
Spartan 5K (3.1 Miles) 00:17:49, 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 | 3.50 | 10.00 |
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Pleased to run 17:49 with splits of 5:45, 11:37, 17:17 (5:45, 5:52, 5:40 + :32). Course fairly easy with no really significant hills. Chilly and somewhat breezy but basically good conditions for a short race. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles mostly easy. Felt good. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.50 | 0.50 | 8.00 |
| 8 miles, easy except 1600m on track alternating 100m at ~threshold pace/100m fairly hard (total 5:55). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 1.75 | 2.25 | 14.00 |
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A.M.: 11 mile fartlek, including 1600m on track in 5:37.
P.M.: 3 miles easy in rain. | | 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. Felt so-so, decided I was due for another easy day. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 6.00 | 12.00 |
| 12 miles total, first 2 as warm-up then 4 x 1200 and 3 x 1600 on track all with 500m jog recoveries (~2:30 each). Ran 4:29, 4:25, 4:21, 4:19, 6:05, 5:59, 5:48. 2 mile cool-down. Pleased with workout -- improved times somewhat from Feb. 2 despite cutting recoveries by 100m (~:30). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles easy. Felt okay. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 miles easy. Had thought about a longish easy run but bagged the idea -- felt like a really easy short run today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 3.00 | 8.00 |
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8 miles total, first 2 as warm-up then 3200m on track in 11:45 (87, 88, 88, 89, 89, 89, 88, 87) then 800m jog and 4 x 400m in 79, 78, 79, 79 (400m jog recoveries) and 1.75 mile cool-down. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 1.00 | 1.00 | 10.00 |
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10 miles with some moderate fartlek. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 1.00 | 6.00 |
| 6 miles easy except 4 x 400m on track starting fairly relaxed and gradually increasing the pace each 100m. | | 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. Looking forward to 5k race tomorrow but am not expect a great performance since I'll be stressed about management details. | | Add Comment |
| | Race: |
Barrow Boogie 5K (3.1 Miles) 00:18:19, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 0.00 | 3.25 | 6.00 |
| Not a bad performance considering being kind of stressed about the race (which I co-direct), including problems with the trophy order yesterday and picking up t-shirts last night, etc. Not a proper warm-up before the race but that's to be expected. The course is tough so I was pleased to run a little faster than last year. Several members of a college team from Ontario, Canada showed up and took home quite a few awards. I was happy about beating a UGA freshman who beat me last year as a high school senior. Ran 5:40, 11:36, 17:41 = 5:40, 5:56, 6:05 + 38 (3rd mile definitely the toughest on a course with very little flat). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 3.00 | 0.00 | 13.00 |
| 13 miles total, first 6 easy then 5,000m tempo on track in 19:25 (1600s in 6:15, 6:15, 6:10 + :45) and 4 miles cool-down. | | 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 mile easy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 2.00 | 2.00 | 16.00 |
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A.M.: 9 miles moderate fartlek.
P.M.: 7 miles mostly easy with several good pick-ups. | | 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 | | 202.75 | 0.00 | 10.00 | 39.25 | 252.00 |
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