| 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 | | 127.52 | 5.00 | 132.52 |
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| Mizuno Wave Rider 13 Blue Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 @ Easy (8:08 pace) | |
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| | Slow miles | Fast miles | Total Distance | | 5.05 | 0.00 | 5.05 |
| 5 Easy with John (8:55 pace) | |
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| | Slow miles | Fast miles | Total Distance | | 10.16 | 0.00 | 10.16 |
| 10 easy with John (8:25 pace) | |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 10 @ TOF (Garmin battery low) guessing around 8:00 pace | |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| TM @ Recovery | |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 2.50 | 6.50 |
| 2 warmup / 10x 400 with recovery jog up and back on straight away / 2 cooldown
2 warmup @ 9:36 pace
1x 400 - 1:32 (6:05 pace) 2x 400 - 1:23 (5:32 pace) 3x 400 - 1:24 (5:35 pace) 4x 400 - 1:25 (5:35 pace) 5x 400 - 1:22 (5:26 pace) 6x 400 - 1:22 (5:26 pace) 7x 400 - 1:24 (5:32 pace) 8x 400 - 1:21 (5:20 pace) 9x 400 - 1:20 (5:15 pace) 10x 400 - 1:14 (4:48 pace) 2 cool down @ 8:59 pace Speed felt good but need to work on pacing.. was purposely shutting it down before turn 3 to avoid multiple 1:14's. Poor sense of speed.. had a hard time holding it back.
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| | Slow miles | Fast miles | Total Distance | | 5.24 | 0.00 | 5.24 |
| really easy 5.24 @ 8:35 pace supposed to be a recovery 9+ day but I will admit that I always have trouble posting that speed. Legs felt great coming off yesterday's speed session. Can not stray too fast on recovery workouts once mileage starts to climb. 48 degrees. slight rain. windy coming home on final mile. | |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Sometimes you just have to say screw it. I watched Jersey Shore instead of running. Its T shirt time baby!! | |
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| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
| 2 miles warmup with Peter @ 8:24 pace 11 miles with All Black Team @ 7:45 pace Scott B designed the route so of course we had to tour UofR. First 5.5 around campus.. toured lots of the Turkey Trot course which we all know sucks. Sagged back at the cars and then headed out for a much flatter second 1/2. Mercy on our soles I guess... more like lots of the team is running Shamrock next weekend. Felt great the entire time. Good quality run. Wished they could all come this easy. | |
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| | Slow miles | Fast miles | Total Distance | | 7.21 | 0.00 | 7.21 |
| 7 @ Recovery (8:50 pace) 63 degrees, slight breeze, felt great, forced self to run slow. | |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 mile Time on Feet @ 7:38 average pace (8:29, 7:39, 7:24, 7:24, 7:12) Pouring down rain for last 3 miles. Nice and smooth | |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 easy w/ John @ 8:24 pace 60 degrees. Spring is on the way :-) | |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 1.00 | 5.00 |
| The run that almost wasn't. IBS combined with Japanese Hibachi = serious trouble. Took a gamble and went for my run anyways... was supposed interval night on the track but the girls field hockey game foiled that one. Oh well.. sometimes you just have to take what you can get. 5 @ 7:12 pace (7:39, 7:26, 6:21, 7:26, 7:04) Giving the situation.. I managed to get a decent workout in. Till next time | |
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| | Slow miles | Fast miles | Total Distance | | 11.60 | 0.00 | 11.60 |
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6.16 @ 7:29 pace - Super hilly Raintree route. Ran with Matt's Rolfe Advanced 10k team. Good to see some of my ex students. The young protege's still have a lot to learn :-) Let the pack decide the pace until mile 4.. told them coming up Falconbridge that I thought they were running too fast.. there were all laboring but failed to drop it back. Dropped the hammer down on them to 7:00 flats for the final 2 and left the team. Its good to not be coaching for a change :-) Good strong bunch but they need to learn to pace better. 5.41 more miles easy @ 7:51 pace. Great day for running. My old buddy Betty would have won a prize if she was in attendance... 1 1/2 hour private session with a personal training. oops maybe next time. Hopefully her knee is doing better.
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| | Slow miles | Fast miles | Total Distance | | 8.57 | 0.00 | 8.57 |
| 8.57 Time on Feet @ 8:30 pace Great day for a stroll. Felt strong.. resisted the urge to take off. | |
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| | Slow miles | Fast miles | Total Distance | | 5.87 | 0.00 | 5.87 |
| 5 @ 7:36 pace (8:17, 7:43, 7:34, 7:14, 7:11) .87 cooldown @ 9:11 pace 55 degrees. Great night for a run. Coming off being sick all day yesterday so I was going to take it easy tonight but the more I ran.. the easier the run became. Averaged below 7:15's for final 2 miles and was pretty comfortable. A good sign going into my 10k. | |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles with John @ 10:00 pace. MM2045 wasn't feeling well so we took it super easy. Good to run easy. | |
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| | Slow miles | Fast miles | Total Distance | | 6.62 | 0.00 | 6.62 |
| Coming off a very rare weekend where I ran zero miles (out of town, forgot my running shorts, Brody in the ER, a cold rain, watching the VCU game and driving 3 hours home)... of course my legs felt super fresh tonight. For the first time in possibly 2 years.. I had a bounce to my step right off the bat in the first few steps. Maybe downtime is good for us Master runners. Felt pretty comfy at low 7's for final two miles. Fitness is gaining. 5 @ 7:16 pace (7:25, 7:20, 7:20, 7:08, 7:06) 1.62 Cooldown @ 8:00 pace | |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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Beginning of Blue Mizuno shoes 5 @ Easy (8:24, 7:49, 7:31, 7:29, 7:30) average 7:45 Felt great. Smooth pacing. Need to be more careful though.. stepped on something (slight ankle twist) with 1/4 of mile to go.
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| Mizuno Wave Rider 13 Blue Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.20 | 1.50 | 4.70 |
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Treadmill 4.7 miles mostly super easy with (3x 1/2 mile @ 6:22 pace) thrown in.
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| | Slow miles | Fast miles | Total Distance | | 127.52 | 5.00 | 132.52 |
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| Mizuno Wave Rider 13 Blue Miles: 5.00 |
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