| 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 | | 206.25 | 6.50 | 37.75 | 15.50 | 266.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 5.00 | 0.00 | 0.00 | 9.00 |
| 9 miles, first 2 easy then 8,000m on the track gradually increasing the pace on each kilometer, from a little slower than marathon pace to threshold pace. Felt good -- not a demanding workout but I got out my old heart monitor and wanted to see what sort of numbers this would give me. 2 mile cool-down. | | 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 for 8 x 100m strides. Felt good. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 1.00 | 7.00 | 0.00 | 18.00 |
| 18 miles total, first 16 was 8 miles out & 8 back going out in 59:00 (7:22 pace) and back in 50:40 (6:20 pace) then 2 mile cool-down in ~15:00. First mile of the 8 back was 6:40 then I dropped to an ave. of 6:20 the next 6 and finished with a 6:00 for the 8th (a fast flat to downhill mile). Felt strong the whole way. Wore heart monitor -- was ~135 the first 8 and then ~155 the next 8. I have a max. heart rate of ~180 so this is would be about 75% for the easy 8 and then 86% the second 8. This run plus a respectable half-marathon on Thanksgiving are inspiring me to run the Paris Mountain 20K (Greenville, SC) in two weeks. It's a tough race that I've run once ('04) but I feel in good shape to try it again. | | 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. A little tired from yesterday's run but not bad. | | 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 total, easy except 8 x 100m strides. | | 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, first 4 easy with a few strides to warm up then a measured hilly 5K race course in ~19:30 as a tempo effort, a mile easy and then threw in some surges during the next three miles. Felt okay, darkness at very early morning hour slowed the 5K somewhat. | | 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 | | 6.00 | 0.00 | 6.00 | 1.00 | 13.00 |
| A.M.: 8 mile fartlek. P.M.: 5 mile threshold run in 32:00. (Decided to get in a second run today since it's supposed to drop to 15 degrees tonight and I know I won't want to do much at 6:30 a.m. tomorrow!) | | 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 | | 6.00 | 0.00 | 0.00 | 4.00 | 10.00 |
| 10 miles, first 2 as warm-up then 3,000m in 11:06, 800m recovery jog/walk, 2,000 in 7:49, 600 recovery jog/walk, 1,000 in 3:35, 400 recovery jog, 400 in :82, 200 recovery jog, 200 in :39, 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. | | 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. Am racing a 20K Saturday that includes a very tough accent of ~3 miles and rolling hills the last several miles so I'm determined to be properly rested going in. | | 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 with some strides and 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. Feeling good and looking forward to a tough 20K this Saturday. | | 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. | | Add Comment |
| | Race: |
Paris Mountain Road Race (12.43 Miles) 01:23:41, Place overall: 22, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 12.50 | 0.00 | 15.00 |
| Ran the Paris Mountain Road Race, which is a very demanding 20K that includes a steady 2.5 mile climb up Paris Mountain and also lots of rolling hills. The conventional wisdom seems to be that finish times are about equal to what one could run on an "average" half-marathon course. Anyway, I ran 1:23.19 two years ago and wanted to improve on that so I'm a little disappointed. But when I consider I've aged two years (am 46 now) I can't complain. | | 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 somewhat fatigued 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 |
| Easy hour run. Felt pretty good but quad soreness is a little worse today, not surprisingly. Expect to be much better tomorrow. | | 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. Quad soreness not as bad. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 2.50 | 8.00 |
| 1.5 miles easy then 8,000m on track alternating 800s at ~2:55 and 3:40 and 1.5 easy. 800s were 3:00, 2:57, 2:54, 2:51, 2:51. Quads feeling much better. | | 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 relaxed but did some form drills and 4 x 200 in ~:40 on track. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 6.25 | 0.00 | 10.00 |
| 2 miles warm-up then 10K on track in 39:59 just running steady at ~4:00 per K and 1.75 miles cool-down. Ran in steady rain, which I guess made it :01 or :02 slower per lap (?), but anyway I didn't feel that great. Pleased to hang on to finish the 10K but not real pleased with how I felt! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| 8 miles mostly relaxed except for a few pick-ups and form drills then 8 x 100 strides on track and 2 x 200 both in :37. Felt okay. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles easy. | | 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 |
| | 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 | 3.00 | 2.00 | 12.00 |
| 12 mile fartlek. | | 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 | 0.50 | 0.00 | 0.50 | 8.00 |
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8 miles, easy except 1600 on track in 6:10 alternating 100m at ~MP, 100m 5K pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 1.00 | 7.00 |
| 7 miles, easy except 1600m on track in 5:47 (86, 86, 89, 86). | | 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 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 206.25 | 6.50 | 37.75 | 15.50 | 266.00 |
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