| Member Since: Oct 21, 2007 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: May 31 - St. Louis Marathon - 3:37 Short-Term Running Goals:
Run the sub 1:30 half marathon this summer.
Boston Qualifier at the 2008 Chicago Marathon Long-Term Running Goals: Break the 3 hour barrier!
Personal: |
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 89.50 | 67.10 | 22.00 | 181.80 | 360.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 6.00 | 9.00 |
| Ran 6 miles AM and 3 PM. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Peformed 8 easy miles on the treadmill at 8:30-9 minute pace. Legs felt pretty loose. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 8.30 | 12.30 |
| Ran just short of a half-marathon on the treadmill. I felt pretty good throughout the run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 7.00 | 0.00 | 0.00 | 11.00 |
| I trained for 11 miles total today. I started out at a 8:30 pace, the gradually picked up the pace to 7:52, 7:45, 7:32, 7:26, 7:16, 7:06 then 6:45. I did another 3 miles easy on the treadmill in the PM. This was a 26 minute effort. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 2.00 | 10.00 |
| Today was a good day for running. This morning was pretty cool but I enjoyed the low temps. I ran 6 miles this morning at an average of 7:34. The PM four miles were performed on the treadmill at an 8:30 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I had a full day preparing for a presentation in the am and a high school football game in the pm. I could not get any miles in. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 9.00 | 12.00 |
| Ran 12 miles at an easy type training pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 5.00 | 7.00 |
| Ran 2 easy miles and 5 vo2. The treamill workouts are becoming steady. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 4.00 | 6.00 |
| I ran 6 miles on the track. The workout started with a cool morning but it warmed up during the last two miles. I loved this workout and have a half marathon for competition tomorrow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
| Ran a half-marathon at 1:33:46, 41 seconds off my PR. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Today was my recovery for the half yesterday. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 8.00 | 12.00 |
| Ran 12 miles this morning. I got off to a good start pacing at 8:44 then 8:09 for the first two miles. Soon I dropped to a 7:45 for a few miles then cruise to MP at 7:30. I felt pretty good afterwards. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 8.00 | 14.00 |
| I ran 10 miles on the treadmill this morning and 4 miles in the PM. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 8.00 | 0.00 | 0.00 | 14.00 |
| Ran 14 miles, 8 at marathon pace. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| Ran 10 miles on the treadmill. This was a great relaxing run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 11.00 | 3.00 | 1.00 | 17.00 |
| Ran 2 easy miles at start, 11-12 at marathon pace and 3 LT miles to complete the 17 mile long run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 6.00 | 11.00 |
| Did a six miler in the afternoon for a recovery run from yesterday. The weather was cool which made the run go even smoother. I was relaxed during the entire duration. Got back into the groove in the PM with another 5 miles. My legs felt even better after this run. Breaking up the miles tends to easy on the legs. I like this new approach to training. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 10.00 | 15.00 |
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Felt strong this morning and went for 12 miles on the treadmill.
Performed another 3 miles easy as a recovery from the AM run. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 8.00 | 4.00 | 15.00 |
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Hard, fast speed workout on the track. This was a great workout. I ran the first two easy at about 8:09-8:40 pace. Soon picked up the next four at a 7-7:15 pace. I then ended the run with 4 one mile repeats at 6:54, 6:47, 6:10 and 7:02. Walked a bit for a cool down then stretched.
Performed 5 miles recovery at a 8:30 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 13.00 | 19.00 |
| A great day to run! I felt really relaxed today and went for a few extra miles. I did 13 in the AM starting at 5 then ran another 6 after work. I feel good about my accomplishments today and hope to achieve many more. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 11.00 | 13.00 |
| Happy Thanksgiving! Today was a great cool day to run. I did 2 warm-up miles, then kicked into gear for the last 11. I decided to run at a relaxed 7:45-8:30 pace. Not to fast nor too slow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 8.50 | 11.00 |
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Ran the first two and a half miles at a slow pace. My legs were a little stiff from yesterday. I did not do an evening run and I believe that cost me here. However, I was able to sustain and picked up the pace for the remaining 8.5 miles. I will do an evening easy 4-5 miles. This should keep me loose for tomorrow's long 20 mile run. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 16.00 | 20.00 |
| I ran 20 miles today. It was a great accomplishment for me today as I logged 100 miles for the first time ever. Although I may not average this on a weekly basis, I do feel comfortable keeping my mileage around 85. That's up from a 55-60 mile average this past summer. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 3.00 | 7.00 |
| I ran 7 miles recovery from the 20 miler yesterday. I kept it at a slow to moderate, comfortable pace. The legs were very tight at the start as I had previously decided to take the day off. Good thing I did, because it loosened me up a great deal... | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 10.00 | 20.00 |
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Felt pretty good this morning on the 17 mile journey. Started with a couple of slow miles and then cruised to my VO2 pace. A few miles into this I still felt tight from my long run, but remained focussed and on pace. I ran the uncomfortness out and allowed the physiological benefits to kick in. The last 5 miles were performed at marathon race pace.
Ran another 3 miles in the PM as a cool down and stretch for the day.
20 miles today for the day
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 7.00 | 0.00 | 8.00 | 17.00 |
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Ran 17 miles: 7 at marathon pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 4.00 | 10.00 | 17.00 |
| Ran 17 miles today combined with MP and LT. This was a great workout. The distance was the same as yesterday but the intensity of the workout was greater. My legs probably will feel tight as the day goes on, so I will have to put in a few miles later tonight. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 7.00 | 3.00 | 10.00 | 22.00 |
| Ran 22 miles with the majority at VO2 and MP. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
| Ran a comfortable 11 miles at an 8 minute pace. The legs were a little tight at the start from yesterday's workout. However, the tightness disappeared by the third mile. I felt good enought to go 17 but do not want to push the mileage too fast. I will do about 4 miles after work as a cool down. I probably was tight this morning because after the 22 mile workout yesterday morning, I did not do a cool down that evening. I've learned since joining this blog that the evening short and easy run works wonders on the legs. It makes the workout the next morning go a lot smoother. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 89.50 | 67.10 | 22.00 | 181.80 | 360.40 |
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