| 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!!
Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Slow miles | Fast miles | Total Distance | | 192.29 | 10.00 | 202.29 |
|
| Mizuno Wave Rider 14 - All Red Miles: 73.66 | Mizuno Wave Rider 14 - Blue & Black Miles: 64.37 | Mizuno Wave Rider 14 - All Red 2nd Pair Miles: 56.26 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.25 | 0.00 | 5.25 |
| 5 recovery (9:10, 9:19, 9:28, 9:13, 9:10) I was on the fence yesterday as to run vs not run. I probably could have done it and been ok but my quads were a tad sore from the hills so I stuck true to my master goal of getting to the NYC starting line healthy. When in doubt.. I haven't been afraid to bag a run. Mentally I totally wanted to run. Smart decisions lead to success. This week will probably end up being 62ish miles. Saturday's 20 has easy, marathon pace and recovery sections. That should be a great workout. Looking forward to it. onwards Crash |
| Mizuno Wave Rider 14 - All Red Miles: 5.25 |
| |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.10 | 0.00 | 10.10 |
| 9 easy + 1 cooldown (8:04, 8:01, 8:02, 7:58, 7:53, 7:55, 7:51, 7:49, 7:50, 9:08) felt really good.. lots of time on feet this week as mileage will reach 60+ Humidity was crazy high for October |
| Mizuno Wave Rider 14 - Blue & Black Miles: 10.10 |
| |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.35 | 0.00 | 6.35 |
| 6 recovery (9:00, 9:04, 9:07, 9:07 9:03, 8:59) Very humid and warm for an October evening. Nothing special to report |
| Mizuno Wave Rider 14 - All Red Miles: 6.35 |
| |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 11.14 | 0.00 | 11.14 |
| 4 Warmup (8:48, 8:39, 8:44, 8:44) 1x 2 mile - 15:14 (7:40, 7:34) 2x 2 mile - 14:41 (7:28, 7:15) 3x 2 mile - 13:27 (6:58, 6:29) 1 Cooldown - (9:21) Slightly humid and cooler than previous nights. Strict 1 minute recovery between 2 mile intervals. Worked it down with relative ease. Solid workout. Crash |
| Mizuno Wave Rider 14 - Blue & Black Miles: 11.14 |
| |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 20.06 | 0.00 | 20.06 |
| All Black 20 (8:43, 8:00, 8:03, 7:45, 8:05, 8:08, 8:09, 8:08, 8:33, 8:06, 8:21, 7:37, 8:06, 8:17, 7:54, 8:28, 8:33, 8:31, 8:32, 8:39) Felt run down and tired during this run. Most likely related to the previous two weekends being a 20 at race pace and then running the Colonial 200. Thursday's run was too fast as well. |
| Mizuno Wave Rider 14 - Blue & Black Miles: 20.06 |
| |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.25 | 0.00 | 10.25 |
| 9 recovery + 1 MP (8:55, 8:40, 8:55, 8:47, 8:44, 8:54, 8:45, 8:38, 8:37, 7:40) Felt much better today. Miles ending for the week Sunday = 63.14 Next week will be a fall back week. I need the rest. onwards Crash |
| Mizuno Wave Rider 14 - All Red Miles: 10.25 |
| |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.19 | 0.00 | 5.19 |
| 5 recovery (9:21, 9:17, 9:11, 9:13, 9:16) 50 degrees and I already hate cold weather. Seriously give me 100 degrees any day over the cold weather. Felt refreshed though. Crash |
| Mizuno Wave Rider 14 - All Red Miles: 5.19 |
| |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.16 | 0.00 | 10.16 |
| 8 (8:01, 7:38, 7:34, 7:25, 7:23, 7:28, 7:21, 7:14) + 2 recovery (8:56, 8:39) Im physically in really good shape.. mentally im starting to get tired of all the 6 day workout weeks with 4 of them being double digits. For the first time in a long time.. I didnt want to run tonight. I remember SB 2045 telling me about a "dont be a p#ssy" motto that he uses sometimes. I used this to get me out the door... plus when Im standing on the starting line knowing that I missed "zero" workouts due to laziness.. I will be happy I went. onwards Crash |
| Mizuno Wave Rider 14 - All Red Miles: 10.16 |
| |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| 6 recovery (9:21, 9:13, 9:23, 9:24, 9:24, 9:03) |
| Mizuno Wave Rider 14 - Blue & Black Miles: 6.25 |
| |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.22 | 0.00 | 10.22 |
| 10 3 easy (8:21, 8:09, 8:17) Fiver negative split (7:36, 7:27, 7:23, 7:19, 6:46) 2 easy (8:17, 7:54) Felt good.. no issues. Chilly at first but warmed up on the opening 3 |
| Mizuno Wave Rider 14 - All Red Miles: 10.22 |
| |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 14.04 | 0.00 | 14.04 |
| All Black 14 (8:19, 7:35, 7:31, 7:31, 7:34, 7:38, 7:36, 7:40, 7:45, 7:26, 7:27, 7:16, 7:33, 7:09) The weather was down right cold at the beginning of this run. The more I ran the better I felt. Peter kept me in check during the last 5 miles or I probably would have gone faster. Good signs Crash |
| Mizuno Wave Rider 14 - All Red Miles: 14.04 |
| |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.64 | 0.00 | 7.64 |
| Broke out the NYC Marathon shoes. Cant believe the race is getting so close. 7 recovery (8:48, 8;27, 8:40, 8:47, 8:47, 8:51, 8:29) Total miles for the week ending Sunday = 53.49 |
| Mizuno Wave Rider 14 - All Red 2nd Pair Miles: 7.64 |
| |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.18 | 0.00 | 5.18 |
| 5 super slow (9:46, 9:24, 9:47, 9:49, 9:46) This week will prob be rather easy as I head into the Army 10 miler on Sunday. |
| Mizuno Wave Rider 14 - Blue & Black Miles: 5.18 |
| |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Sick :-( | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.09 | 0.00 | 6.09 |
| 6 easy (7:51, 7:51, 7:43, 7:53, 7:41, 7:27) After being under the weather and unable to run last night.. I decided to keep tonights distance short. Felt really good considering the cold and cough. |
| Mizuno Wave Rider 14 - All Red 2nd Pair Miles: 6.09 |
| |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Sick :-( | |
| | Add Comment |
| | Race: |
Army 10 Miler (10 Miles) 01:08:40, Place overall: 1005, Place in age division: 107 | | Slow miles | Fast miles | Total Distance | | 5.50 | 10.00 | 15.50 |
|
2.5 Warm up Army 10 Miler - 1:08:40 (6:51, 6:46, 6:40, 6:40, 6:45, 6:45, 6:53, 6:51, 7:01, 6:46) 3 Cool down Well executed race.. felt pretty comfy most of the time and let it ease just a little on the mile 8 bridges. Totally nasty snot rocket blowing from miles 7 onwards. Stupid head cold. Good enough for a PR by almost a minute. Was going to run my final 20 today but decided against it with the cold and hard effort. NYC bring it Crash
|
| Mizuno Wave Rider 14 - All Red 2nd Pair Miles: 15.50 |
| |
| | Comments(2) |
| | Slow miles | Fast miles | Total Distance | | 5.26 | 0.00 | 5.26 |
| 5 recovery (9:30, 9:23, 9:42, 9:40, 9:42) True dedication is getting your recovery done (during taper) after projectile tossing your cookies in the Ganghas Grill parking lot. Dont ask... lol. A combination of cooking my stir fry just a bit too spicy and a strong cough. |
| Mizuno Wave Rider 14 - Blue & Black Miles: 5.26 |
| |
| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 8.13 | 0.00 | 8.13 |
| 8 (7:57, 7:29, 7:38, 7:36, 7:25, 7:21, 7:13, 7:07) |
| Mizuno Wave Rider 14 - All Red 2nd Pair Miles: 8.13 |
| |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.30 | 0.00 | 6.30 |
| 6 recovery (9:06, 8:38, 8:43, 8:48, 8:56, 8:36) |
| Mizuno Wave Rider 14 - All Red 2nd Pair Miles: 6.30 |
| |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.04 | 0.00 | 8.04 |
|
6 recovery / 1 up tempo / 1 recovery (9:35, 9:19, 9:13, 9:16, 9:21, 9:14, 7:20, 9:34) Still fighting the cold but back in the groove with 5 consecutive days running. Training is pretty much wrapped up at this point.. the hay is in the barn. Saturday 12, Sunday 6, Monday 5, Tues 5, Wed off, Thur 4, Fri off, Sat off, Sun 26.2
|
| Mizuno Wave Rider 14 - All Red Miles: 8.04 |
| |
| | Comments(2) |
| | Slow miles | Fast miles | Total Distance | | 12.60 | 0.00 | 12.60 |
| 12 All Black - (8:04, 7:42, 7:29, 7:47, 7:43, 7:44, 7:54, 7:49, 7:47, 7:42, 7:40, 7:38) Nice smooth and relaxed pacing. Felt really strong and resisted the urge to run harder. Rock and Roll all systems a go!!! Crash |
| Mizuno Wave Rider 14 - All Red 2nd Pair Miles: 12.60 |
| |
| | Comments(2) |
| | Slow miles | Fast miles | Total Distance | | 6.38 | 0.00 | 6.38 |
|
6 recovery (9:24, 9:00, 9:11, 9:16, 9:26, 9:09) Total for week ending Sunday = 46.71 Just a wee bit tight in the achilles.. going to sit out Monday. Tuesday & Thursday very short runs for sanity.. maybe add in a few miles at MP to remind the body what to do. Crash |
| Mizuno Wave Rider 14 - Blue & Black Miles: 6.38 |
| |
| | Comments(3) |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Dreadmill easy | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Dreadmill easy | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.16 | 0.00 | 4.16 |
| 4 (easy / quick quick / easy) 8:12, 7:21, 7:06, 7:58 |
| Mizuno Wave Rider 14 - All Red Miles: 4.16 |
| |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 192.29 | 10.00 | 202.29 |
|
| Mizuno Wave Rider 14 - All Red Miles: 73.66 | Mizuno Wave Rider 14 - Blue & Black Miles: 64.37 | Mizuno Wave Rider 14 - All Red 2nd Pair Miles: 56.26 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|