| Member Since: Mar 09, 2011 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Not going to list high school PR's. They don't count anymore.
5k - 19:53 (6:23 pace) - Blue Talon 5k - 11/29/09
8k - 34:36 (6:57 pace) - Ntelos 8k - 11/11/07
10k - 41:33 (6:41 pace) - Monument Ave 10k - 4/02/11
10 mile - 1:08:40 (6:52 pace) - Army 10 Miler - 10/21/10
1/2 Marathon - 1:36:52 (7:23 pace) - MAC NCR Trail 1/2 Marathon - 5/07/11
Marathon - 3:28:16 (7:56 pace) - Vegas Marathon - 12/05/10
50K - 7:10 (actual moving pace unknown) - Run Under The Stars 10 Hour Endurance Run. 6/12/10. Ran on the same day as the Hatfield McCoy Marathon.
Short-Term Running Goals: to continue to improve. Would love to get the elusive BQ. Ive been a consistent runner since 2006 but I truly didn't take training seriously until the fall of 2010. Before that.. I pretty much relied on my athletic ability to just get me to the finish line of events. Still truly haven't figured out the marathon distance. Currently just spending time awaiting for my marathon training to begin in June. Aiming for a strong fall Marathon PR. We will see.
Long-Term Running Goals: Have to finish NYC, Boston, Pikes Peak & Chicago. After that would love a shot at Commrades and possibly a 100 miler. Who wouldn't want a belt buckle. Personal: Married with two kids (9 & 5)
Marathon Maniac #2635 woo hoo!!
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| | Slow miles | Fast miles | Total Distance | | 55.80 | 9.50 | 65.30 |
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| Mizuno Wave Rider Lime Green Miles: 22.30 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Pre rundino's run with John. Felt great. Felt light on feet. Good run. 8:44 8:11 8:10 8:11 8:09
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 1.00 | 5.00 |
| Well its been a long time. Today was a good day for my running. I have a renewed spirit and now have a goal. I signed up for the RRRC Advanced 10k Training Team which starts next weekend. I have several goals for the race. Goal 1 is to beat my age. Im 41 and think it would be cool to run sub 41. Goal 2 = Sub 40 minutes. With a concentrated speed effort.. I feel that is totally within reach. Now its time to make it happen.
Tonights workout was 2 warm up / 1 hard / 2 cool down 8:42 / 8:40 / 6:37 / 9:15 / 8:51 I felt great the entire time.. could have slammed the hard mile much harder but hey.. its been a long time since ive truly put the hammer down. True speed isn't built over night. Friday is a rest day and Saturday is LSD.. will prob put in 9-10 at a super super slow pace.
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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Well today was going to be LSD but time constraints put me into speed mode.. so if im running speed.. im running Black. Nothing like jumping into the deep end. LSD can wait until tomorrow. All Black opening loop. Garmin stopped shortly after starting run. Not real sure how far I ran.. prob somewhere near 5 miles. I had forgotten how tough the UR hills combined with the All Black can be. Was great to catch up with team.. had been way too long. 7:38, 7:19, 7:26, 8:06 Next Saturday starts my journey with the Advanced 10k Training team. Here is the email from the Advanced 10k Team to me : Todd, Based on your past times.. I have placed you with the Sub 41 group which currently shows a target range of 37 to 40, with actual performance of 39 to 43, looking at your past results and know some of the runner in this group it should be a great fit. The program has 2 key components. 1- Saturday Run of 6 to 8 miles with a tempo portion starting at 2 miles going to 6 plus a structured track workout on Wed nights based off the McMillion Calculator. You will have fun and get fast... see you Saturday.
Also my entry into the November 4th, 2012 NYC Marathon has been officially accepted!! Time to get my training on!!! As Greta would say "GAME ON!!!!!" Crash
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| Mizuno Wave Rider Lime Green Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.50 | 2.50 | 5.00 |
| Treadmill workout. Cardio still pretty good. 5 miles total (3 x 800 @ 6:40 pace) + (2 x 800 @ 6:00 pace) Everything in between at easy and recovery. Solid workout |
| Mizuno Wave Rider Lime Green Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 3.00 | 4.00 |
| TM 4 Miles (Easy + 4x 400 @ 6:00 pace) Rolfe Gym is way too hot. Very much dislike the new placements of the treadmills. Ceiling is lower there.. no air flow. I hate change. | |
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| | Slow miles | Fast miles | Total Distance | | 6.30 | 0.00 | 6.30 |
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Opening day for the RRRC Advanced 10k Training Team I was assigned to Team Lilac (41 minutes and below target goal) I mean really.. Team Lilac?? This is the fastest group they have and they name us that?? Oh well.. what you going to do.. just hope an unnamed MTT coach never finds out that 3 of his guys (Crash, Monolo & Stephon) are running for Team Lilac :-) However.. we represented our true color well with our matching badass All Black Skull and Cross Boned Nike tops. Hopefully this time next year I wont being wearing Lilac. If I am.. shoot me and take my man card away. So the coaches say this 6.3 run was supposed to be a nice and easy run with no tempo section. Yeah right.. our opening day easy run turned into more of a slong measuring contest than anything. Unless these guys are capable of running sub 35 minute 10k's then they all ran too fast. Miles 1 and 2 were somewhere in the low 7's. from there I pulled back and ran 7:35's for the final 4.3. Got to see Peter, Scott, Ruthie, Matt, Richard, Brad all running the opposite way on Grove. They were like.. what the heck? Im sure Peter filled them in. I was the last one to finish for team Lilac but I know better.. you don't go balls to the wall on day one. Thats just dumb!! Run smart and beat them further down the road. Anyways.. a good solid effort for me. Many more to come. Crash
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| Mizuno Wave Rider Lime Green Miles: 6.30 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| TOF (Time on feet) 6 @ 8:26 pace Felt good. No issues. Cold. I dressed like Matt. Long pants, Long Sleeve Shirt, Running jacket, stocking cap and gloves. 37 degrees Monday off day. See you Tuesday. Crash |
| Mizuno Wave Rider Lime Green Miles: 6.00 |
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| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Today's entry is about puzzle pieces. There is no such thing as a good workout or a bad workout. All workouts are pieces to a big puzzle. I even include each time I go to be early, each dessert I skip, each article I read, each tempo section I complete, each core session, etc, you get the drift.. they are all pieces to the puzzle. For me.. I get to see my completed puzzle on November 4th, 2012 in NYC when I execute a well thought out and smart race. Today puzzle piece was TOF (5 miles @ 8:07 pace) onwards.. tomorrow's workout is my first true speed session. Crash | |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 1.00 | 5.00 |
| 4x 400 | |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| TOF 8 | |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Forgive me blog because I have neglected you. Im not even going to attempt to log the past weeks miles into this system. Training is going very well. Im starting to get that zoom zoom turn over that i love. Tonight was opening night speed workouts at Sports Backers Stadium 1 mile warmup @ 9:31 6x 100 meter strides (1/3 acceleration / 1/3 maintain / 1/3 easing back down) 4x 400 meters with 1 minute jog (1:33 ,1:37, 1:34, 1:32) 3x 600 meters with 1 minute jog (2:18, 2:21, 2:13) 1/2 mile cooldown @8:38 So the 600's were faster than the 400's. Great workout.. although.. I was sucking hind tit on the final 5:58 paced 600 meters. That one kicked my ass. Crash | |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 2.00 | 6.00 |
| After running with the 2nd team on Wednesday and running 38:00 minute goal pace.. I decided to step down into the 3rd team. 6 miles = 1.7 @ 8:30ish / 2.0 at 6:45 / remainder at 7:45 This may be the group for me. Worked hard but didn't over do it. They are much more friendly too. | |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| TOF 8 | |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles 3 negative split (7:46, 7:33, 7:26) + 2 easy @ 8:23 felt great!! | |
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| | Slow miles | Fast miles | Total Distance | | 55.80 | 9.50 | 65.30 |
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| Mizuno Wave Rider Lime Green Miles: 22.30 |
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