| 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 | | 196.00 | 15.00 | 45.25 | 5.75 | 262.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles relaxed. A little fatigued from yesterday's two runs (total 20 miles) but not bad. | | 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 easy. Felt less than top notch, not surprising considering Tuesday. Expect to feel much better tomorrow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 4.00 | 0.00 | 12.00 |
| 12 miles, first 4 as warm-up then 2000, 1600, 1200, 800, 400, 200 on track in 7:35, 6:03, 4:30, 2:57, 85, 42 all with 400 recoveries (except 200m after the 200) then 1600 steady in 6:40 (about MP) and 2 miles cool-down. Felt pretty good but not great. Goal was to start out with the 2000 at threshold pace (i.e., goal pace for 15K race on 11/18) and drop :01 per lap on each of the following 3 segments (so it should have been 7:40, 6:04, 4:30, 2:57) and then just finish with 400 + 200 however I felt. So I hit those times but didn't feel as good as I'd hoped. Chilly morning. | | Comments(2) |
| | 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. Almost bagged it after 4 but began to feel a little better. Definitely dragging today! | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 12.50 | 0.00 | 16.00 |
| 1.5 mile warm-up then 20K solo on UGA track in 1:19.50 and 2 miles cool-down. Goal was to keep it right at 3:58-4:00 per K and I managed that with 5Ks in 19:56, 19:57, 20:00 & 19:57. Guess this is about halfway between threshold pace and marathon pace. Would hope I could run 2:00-2:30 faster in a race. Also, this is about a 1:24.10 half marathon so I figure I could race 13.1 mi. in ~1:22 on a good 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. Somewhat fatigued from yesterday's hard 20K but I slogged through it. | | 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 mostly easy with strides. Felt good. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 2.00 | 2.00 | 12.00 |
| 12 mile fartlek. Kind of all over the place but a good workout. | | 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 better than expected after yesterday. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 2.00 | 3.00 | 0.75 | 12.00 |
| 3.5 mile warm-up then 2000/1600/1200/800/400 on UGA track in 7:26, 5:55, 4:23, 2:53 & :81 all with 400m recoveries. Goal was to start at or a bit faster than threshold pace for the 2000 and try to increase the pace about :01 per 400 for each segment, so I was aiming for 7:30, 5:56, 4:24, 2:54 and at least :84 on the 400. Pleased to do considerably better on this vs. last week. Also, after the 400 and a 2:00 recovery jog I ran 3000m in 11:49 and then a 1.5 mile 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 miles easy. Felt okay but glad to be taking it short and slow today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 7.00 | 0.00 | 0.00 | 14.00 |
| 14 miles out-and-back going easy (52:30) the first 7 and somewhat faster than marathon pace (45:30) the second 7. Felt good. | | 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. Had a little abdominal pain yesterday and this a.m. and decided to take it extra easy today with a 15K race coming up Saturday. (I had a prolonged abdominal injury in 2000 and don't even want to think about going through that again!) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 1.00 | 1.00 | 8.00 |
| 8 mile fartlek. Felt pretty good. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy. Felt good. Looks as though conflicts will keep me from racing a 15K this Saturday but I'm planning on Atlanta Half-Marathon Thanksgiving morning. Would like a sub-1:23, possibly sub-1:22 but that's doubtful. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 1.00 | 1.00 | 8.00 |
| 8 mile fartlek. Felt very good. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 6.25 | 0.00 | 10.00 |
| Ran a 10K time trial on a measured loop road course in 38:15. 1.75 warm-up and 2 cool-down. It was somewhat windy but otherwise good conditions. I wanted this to be a hard effort but not quite all-out and am pleased with the results. Miles went 6:03, 6:09, 6:03, 6:13, 6:15, 6:15 + 1:17 which was okay considering miles 4-6 have more uphill than 1-3. Now five easy days before Atlanta Half-Marathon on Thanksgiving morning. | | Comments(1) |
| | 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. Felt good despite running extra early (4:50 a.m.) so I could leave town at 6:15 with my son for his soccer game. | | 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 with a few strides and build-ups. Felt good. | | 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 with a few pick-ups. Felt good. Weather seems to be shaping up nicely for Thursday's half-marathon. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mile jog. Taking it extra easy these last few days prior to Atlanta half-marathon on Thursday and feeling good. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles easy. Feeling pretty good and looking forward to tomorrow's half-marathon. | | Comments(1) |
| | Race: |
Atlanta Half-Marathon (13.1 Miles) 00:01:23, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 13.00 | 0.00 | 14.00 |
| Ran 1:23.01 in the Atlanta Half-Marathon. Missed my goal time by :02 -- was aiming for a sub-1:23 -- but I'll take it. Was rather surprised to win the 45-49 division as this is a pretty big race with about 7,500 entrants. Conditions were good although it was a bit breezy but quite nice with about 40 degrees at the start. The course is not easy with a fast first 7 miles and then quite a bit of climbing the next 5.5 and a flat to downhill final 0.5. I think this indicates I could still run ~2:55 for a marathon in 2007, or at least it's reasonable to shoot for that. | | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy. Felt overall fatigue but not much soreness, except for my stomach from a cramp that bothered me for a few miles at mid-race yesterday. | | 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. Felt quite good, only just a tad of soreness from Thursday's race. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 1.00 | 0.00 | 0.00 | 13.00 |
| 13 miles easy except pushed the pace on some of the uphill sections. | | 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 mostly easy, with a few pick-ups. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 2.50 | 0.50 | 11.00 |
| 11 mile fartlek run. Just a lot of variety, ending with 1600 on the track in 5:55 and then a 2 mile cool-down. Felt pretty good. | | 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 only so-so. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy hour run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 196.00 | 15.00 | 45.25 | 5.75 | 262.00 |
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