| 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 | | 56.00 | 1.00 | 3.00 | 10.00 | 70.00 |
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| | 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 in a steady cold (~40 degree) rain w/ some wind, so it was pretty uncomfortable. But after ~10 minutes I had warmed up a bit (except hands -- wasn't wearing any gloves) and it wasn't too bad. Still, I was glad to have gone longish yesterday so I just wanted a short recovery run today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.50 | 0.50 | 12.00 |
| 12 miles mostly easy (total time 1:28) just throwing in several one minute build-ups and working a few hills. Hamstring noticeable but not bad at all, and as it actually became a bit less noticeable during the course of the run I was very pleased. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 1.50 | 10.00 |
| 10 miles, most of the run at an easy pace but I threw in several 1 minute pick-ups and also ran a 1500m on the track in 5:27. It was rather windy out and I wasn't feeling too quick, so the 1500 wasn't a time trail effort but I just felt like doing something on the track. I'll sure have my work cut out for me getting down to a sub-5:10 mile by late spring. (A friend thinks I can run sub-5:00 but I just don't see it happening!) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.50 | 0.50 | 4.00 | 11.00 |
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11 miles, first 4 easy then ~800m with several fast pick-ups followed by 5 x approx. 1000m on grass in ~3:45 each with 2:00 recoveries that consisted of mostly jogging but also a 100m near-sprint and 2.5 miles cool-down.
Felt pretty good although it was ~20-22 degrees and very windy so not the typical Georgia winter weather I've come to appreciate over 20 years after growing up in Iowa! But I really didn't mind and it was fun to do this on grass. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.50 | 0.00 | 0.50 | 11.00 |
| 11 miles easy except on the track I did 1600 alternating 100m strides with 100m at roughly marathon pace (total time ~6:00). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 1.50 | 10.00 |
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10 miles, first 3.5 easy then mixed in a few strides over the next half mile followed by a mile in 5:55 then 3.5 easy and mixed in several more hard ~100m strides over the last 1.5 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 2.00 | 10.00 |
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Only had 4 hours of sleep last night and couldn't get out for a run this morning as I was working on a grant application that I needed to get to FedEx by 2:00 p.m., and I needed about every minute. So I finally ran at 5:30 p.m. and felt better than expected. I did 10 miles, the first 2 easy to warm up (with a few pick-ups) then I ran 6,400 on the track in 24:31 and 4 miles easy cool-down. I was intending to just ran a steady 5K at ~6:15 pace but I ended up running 1600s in 6:17, 6:10, 6:00 and :45 to complete the 5K in 19:12 and then I decided to continue another 3.5 laps (5:19) giving me a 4th 1600 in 6:04. I felt pretty good about this run, especially considering I've had less sleep than usual since New Year's Eve. It might be tough getting in a long run tomorrow a.m., however.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 56.00 | 1.00 | 3.00 | 10.00 | 70.00 |
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