| 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 | | 65.50 | 0.00 | 0.00 | 6.50 | 72.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles in 1:47. This wasn't exactly an easy run as much of it was sub-7:00 pace (w/ miles 14 & 15 considerably slower) and there were some hilly sections. I was dragging by the end, due to yesterday's workout and also several hours last night on my feet watching a pro criterium in downtown Athens. Got to sleep at 1:30 a.m. and was up a little after 6:00. But I'm glad I got the run in. | | 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 so-so and definitely needed a very easy recovery day! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 2.50 | 10.00 |
| 10 miles, first 1.5 easy then track workout consisting of 200, 300, 400, 500, 600, 600, 500, 400, 300, 200 w/ recoveries of equal distance. I wasn't wanting to push incredibly hard on this -- didn't want to pull anything! -- so I didn't warm up fully. And I was just wanting to run close to steadily which is about what I did. :43, :64, :85, 1:46, 2:09, 2:09, 1:47, :83, :62, :41. It was quite windy so that slowed my times a little. 3.5 miles cool-down. Overall not a terrific workout but something I can improve on easily! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| 10 miles, easy except several ~150m accelerations. Felt pretty good. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles mostly easy. Felt good. 25 years ago today I ran my marathon PR -- I've been at this a long time. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 3.50 | 11.00 |
| 11 miles, first 5 easy then (on the track) 3200 in 11:24 (86.0, 85.0, 85.5, 86.5, 86.0, 86.0, 85.0, 84.0), 800 recovery jog/walk, 1600 in 5:38 (84.5, 84.5, 85.0, 84.0), 800 recovery jog/walk, 800 in 2:42 (81, 81), 1.5 miles cool-down. Felt pretty good and am satisfied with the workout. The 3200 was fairly close to a time trial effort-wise but I feel pretty sure in a race I could bring this down to 11:00-11:10. I'm hoping to run a 3,000m in ~10:20 on June 7th so this workout indicates I'll have at least a shot at that. Of course dropping ~:03 per lap won't be easy even with some competition. | | 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 very early a.m. Felt good. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 65.50 | 0.00 | 0.00 | 6.50 | 72.00 |
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