| 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 | | 141.75 | 0.25 | 9.50 | 15.50 | 167.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 4.25 | 11.00 |
| 11 miles, first 2 easy then 6 x 1.25 mile loop same as last Friday, going hard on the 1K uphill section each loop. Ks were 4:04, 3:57, 3:56, 3:53, 3:53, 3:52. Pleased to not slow down at all thru the set. Recoveries were easy the remainder of each lap. Good effort in humid conditions. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.25 | 0.50 | 8.00 |
| 8 miles, easy except about 8 x ~150m accelerations. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 6.00 | 0.00 | 16.00 |
| 16 miles, first 5 relatively easy (36:30) then 6 miles (3 out, 3 back) in 38:45 going 6:27, 6:30, 6:29, 6:24, 6:33, 6:22 and another 5 easy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.25 | 0.25 | 0.25 | 9.00 |
| 9 miles, easy except 8 x ~150m accelerations. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.50 | 14.00 |
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A.M.: 11 easy with a few strides.
P.M.: 3 easy on grass with a few pick-ups. | | 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 with a few accelerations. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 3.00 | 11.00 |
| 11 miles, first 1.5 easy then 4 x 1200m on track in 4:36, 4:34, 4:32, 4:32 (w/ 400m jog recoveries) and then 5.5 miles cool-down. Didn't feel good and bagged the workout, which was to have also included 3 x 1600m after the 1200s. I just felt slow and it was an off day. | | 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles in ~1:55 with Saturday a.m. group. Felt okay considering higher mileage this week. | | 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 mostly easy with a few strides. | | 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 | 0.00 | 0.00 | 6.00 | 11.00 |
| 11 miles, first 1.5 easy then 4 x 1200m/3 x 1600m on track going 4:31, 4:30, 4:28, 4:29, 6:06, 6:06, 6:03 (w/ 400m recoveries after the 1200s and 500m after 1600s). Felt good, this is the workout I cut short last Thursday so I was glad to get it in today. Not really impressive but I feel this indicates I'm in decent shape and perhaps ~38:00 or so for 10K will be a reasonable goal for fall. | | 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 in rain. Felt so-so, kind of drained from yesterday. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 1.00 | 11.00 |
| 11 miles fartlek, felt pretty good but not great. | | 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 | | 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy. Groin/lower abdominal area rather sore. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 141.75 | 0.25 | 9.50 | 15.50 | 167.00 |
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