| 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 | | 63.50 | 19.00 | 7.00 | 2.50 | 92.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 4.00 | 0.00 | 0.00 | 21.00 |
| 21 miles in 2:28.45. Started out with the first 9 all 7:10-7:15s (1:04.56) then picked it up slightly the next 5 (35:30 = 1:40.26 for 14) and dropped a bit more the next 2 (6:58 + 6:48 = 1:54.12 at 16). Had planned to go 4800 on the track in ~20:00 at this point but discovered that the portion of the track still in the shade was covered with a layer of ice so I opted to run a hilly 5K course that starts near the track -- I ran ~ 800m in 3:30 to the starting line near an elementary school then started the 5K which I ran in 20:18 (6:28, 6:30, 6:38 + :40) and followed that up with an easy 1.4 miles in 10:45 to give me 21 in 2:28.45. Pleased with the run -- felt strong the whole way although the 5K was a bit uncomfortable. | | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.50 | 9.00 |
| 9 miles easy except 6 x 150m build-ups in final 2 miles. Felt surprisingly good following yesterday's 21 miler. Not that I really wanted to do more than 9 but it's very encouraging that I wasn't completely wiped out this morning. | | 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, nice (somewhat warmer) morning. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 7.00 | 2.00 | 13.00 |
| 13 miles, first 10 minutes easy to warm up then fartlek for approximately 9 miles consisting of 10 x (3:00 threshold, 1:00 easy, 1:00 VO2max, 1:00 easy) followed by 2.5 miles cool-down with a few strides. Felt good, decent effort. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Relaxed 10 mile run. Felt fine. | | 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 pretty good, should be up for a longer run tomorrow with about half the miles at MP. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 15.00 | 0.00 | 0.00 | 19.00 |
| 19 miles in 2:10.15. Started with 2 fairly easy (14:35) then ran 15 at ~MP in 1:40.40 (6:42.5 ave.) and the last 2 easy (15:00). The MP section consisted of miles in 6:42, 6:48, 6:48, 6:46, 6:48, 6:45, 6:41, 6:46, 6:47, 6:42, 6:42, 6:40, 6:36, 6:40, 6:39 & 6:37. (Those last two were on the track, 3200 in 13:12, and I added a four seconds to give a full 2 miles.) Felt strong today although I was fading just a bit at the end. But I had run 73 miles in the previous 6 days whereas prior to a marathon I'll run less than half as much -- it sure helps to remind myself of this fact! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 63.50 | 19.00 | 7.00 | 2.50 | 92.00 |
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