| 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 | | 47.85 | 2.00 | 49.85 |
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| Mizuno Wave Rider 14 - Yellow & Black Miles: 49.85 |
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| | Slow miles | Fast miles | Total Distance | | 13.36 | 2.00 | 15.36 |
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So I head over at the o crack of dawn to run with Greg and Blair. They were only planning on going 7 miles so I was going to tack on to the end of that run.
These were some of the most crappy morning time conditions I have seen in a long time. 83 degrees with a dew point of 74. Our plan was to take it nice and easy. The conversation was great!! It was a pleasure to actually have friends to run with while on vacation.
12 (9:08, 9:07, 9:10, 9:00, 9:04, 8:55, 8:33, 9:36, 10:04, 10:11, 10:06, 10:14)
We all ran the first 7 with not a drop of liquid. In hind site that was probably a huge mistake and effected me later on. I finish off the 7 with the guys and headed back out only to find myself having to conserve water by like mile 9. I was probably on my way to dehydration and couldn't seem to take it in fast enough. By mile 11'ish I was totally out of liquid and hating life. I make it back to the house and polish off a water, a gaterade and then stop on the way home for yet more liquid. Downed that one pretty fast too.
So of course it truly bothers me to have a crappy run. Was it the two runs so close together?? Was it the brutal conditions?? or was it a combination of the two?? We may never know.
With that weighing on mind all day long. Yes im nuts like that and im not afraid to admit it. I planned another run for later that night when I got back home to Richmond. However we had a quite a good wait at the restaurant and I didn't hit the road back home until almost 7:30 p.m. 3 hours and 20 minutes later and im back in running clothes and headed out the door to godwin for a little old 5k and my first 2 a day of the season :-)
3.1 in 22:56 with splits of (8:08, 6:52, 7:11) So I felt great during the 5k and could have easily kept going longer at that pace.
To be honest.. the results baffle me. Im not even going to attempt to analyze it any further. I worked hard today and I guess thats all that matters.
I run my mileage weeks from Monday to Sunday because I feel the weekend runs kinda go together based upon effort.
Miles for the week = 49.05
Crash
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| Mizuno Wave Rider 14 - Yellow & Black Miles: 15.36 |
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| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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This weeks schedule : Monday - 3 easy + 2 recovery pace with Drills and Strides Tuesday - easy pace - 8 miles – glycogen depletion run
Wednesday - recovery pace - 5 miles
Thursday - 8 miles – Your choice - based on the hill workout options you were sent last week
A) 2 miles easy, hilly power run for 5 miles with 1 mile recovery
B) 2 miles easy, 5 mile hill run where you push MP (marathon pace) for
10 minutes, recovery for 2 minutes, and repeat with final mile being
recovery
C) 4 easy miles in the AM then join one of the PM hill groups for Grinders.
Friday - Off Saturday - 12 miles
Sunday - 6 With the lack of hills at the beach.. I will probably sub in a two a day with more mileage than called for on Thursday. Tonights workout was warm, humid and sunny which seems to be the norm lately. 3 @ easy (8:24, 8:06, 7:53) 2 @ recovery (8:41, 8:26) 4x skips, 4x high knees, 4x grapevines, 4x butt kicks 6 striders (4:46 pace, 4:34 pace, 4:31 pace, 5:28 pace, 4:43 pace, 4:53 pace)
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| Mizuno Wave Rider 14 - Yellow & Black Miles: 5.00 |
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| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 8.44 | 0.00 | 8.44 |
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Glycogen Depletion run. 85ish, humid with a stiff breeze in my face only on straight away 1. The track in Kill Devil Hills has a building that blocks the breeze for straight away 2. So lucky me only fought the head winds and was robbed of the tail winds.
8 (8:43, 8:25, 8:10, 7:58, 7:50, 7:37, 7:29, 7:01)
Felt great |
| Mizuno Wave Rider 14 - Yellow & Black Miles: 8.44 |
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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Bright and early run with Greg and Blair. Short time frame between last nights run and this morning. Felt great again.
6 (9:29, 9:03, 8:53, 8:52, 8:35, 8:27) |
| Mizuno Wave Rider 14 - Yellow & Black Miles: 6.00 |
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| | Comments(3) |
| | Slow miles | Fast miles | Total Distance | | 10.05 | 0.00 | 10.05 |
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Schedule calls for hill training today. Aint happening here in flatville at sea level. So this is a two a day.
Part 1 :
5 easy with Greg & Blair (8:43, 8:35, 8:45, 8:41, 7:57)
Tonights run will be super slow.
Part 2 :
5 @ recovery (9:52, 9:40, 9:35, 9:31, 8:41)
Second workout no issues. |
| Mizuno Wave Rider 14 - Yellow & Black Miles: 10.05 |
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| | Comments(2) |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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5 easy with Greg (9:05, 8:53, 8:48, 8:35, 7:47)
9 runs in 7 days means im going to take Saturday off and run long with the MTT Sunday team supplimenting with 3 extra miles I think.
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| Mizuno Wave Rider 14 - Yellow & Black Miles: 5.00 |
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 47.85 | 2.00 | 49.85 |
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| Mizuno Wave Rider 14 - Yellow & Black Miles: 49.85 |
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