| Location: TX, Member Since: Apr 04, 2012 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 800-2:03 1600-4:49 5k-16:50
8k-28:34 10k- 37:41 15k-1:06.16 Half-1:29.20
Marathon- 3:12:00 Short-Term Running Goals: Qualify For Boston running Sub 3hour Marathon
Beat Mark's PR's!
1600- 4:57 5k- 17:20 5miles-29:22 10k: 36:27; 15k- 56:12;10miles-60:49;13.1-1:21:45; 26.2-2:59:19 Boston-3:06
Sub 16 5K ; Sub 4:30 Mile |
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| | Off day knee still hurting so taking it easy | Add Comment |
| | Wasn't sure what I was going to do when I woke up this morning. Was going. To. Base it on knee. Did not hurt in first mile so did five mile "tempo" was planning to just shoot for 35 minutes but instead ran 33. Then took minute break switched shoes to the kinvaras and ran three miles in 18:26. Purpose that I came up with for this as I was running is to let myself know what pace I can hold end of race when legs are tired. It was pretty much like clockwork around the track high 1:33 or 1:34 for 400 so 6:16 pace is what I could hold at that comfortable yet still giving effort pace that only if you have run races before you know what people are talking about. Probably could have gone faster during the three mile but I am not upset for first " workout"in a while | Comments(1) |
| | Easy 10 today First 6.5 with emaurine. 30 mph winds made it tough to get started, so we watched NYC marathon first.
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| | Wanted more but did not get out of bed in a.m. And I think that jinxed me students after school for first time in awhile, which is good for everything besides my running. | Add Comment |
| | 1 warmup 6 mile progressive on treadmill today because of crappy weather, (sleet) usually I would battle these elements but I think it's tough to push hard during these times so I used the treadmill to make sur I was putting in some effort. Started 7:30 was going to drop fifteen seconds a mile but was feeling good (except for stomach), so I dropped when feeling like it stayed about a mile at 6:40 and 6:20 pace then last 1 and change was 6 and faster down to 5:40 for last just over quarter. 1 cool down (at the three mile mark of the progression the treadmill stopped on me so I switched and saw my last three miles were just over 18:30 not bad for me on a treadmill! ) | Comments(1) |
| | Easy then emaurine's cycling class. I know I need to get my mileage up on recovery days, tough to do with little sunlight (but that's just an excuse...) | Add Comment |
| | 1 mile warmup
20x400 with 100m jog recovery. Goal was all reps sub 1:30. ended up locking at 1:25 pace for most part and just really feeling "comfortable" at that pace. Only rep 5, 15, and 17 were slow and those were when I was not focused. Some validation that I was working hard tonight was my 20th I tried to go as fast as I could and went 1:20 showing my legs were tired and that I was not dogging it. I did not time my 100 recovery splits but if they were 35 seconds then that makes a neat little 40 minute 10k! Overall very happy with this workout.
1 mile cooldown
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| | Took me a long time to get going this morning. Really was not that motivated and tired.
3 warmup
2 miles in 12:22 (6:24, 5:58 just took my legs awhile to get going to on that first mile) (3min rest)
6x 800 in 2:55, 2:56, 2:46 (tired of mediocrity!), 2:49, 2:50, 2;50 (2:50s was the goal pace for these) (1 min rest inbetween (maybe a little long but needed today) 3 min rest until the 2 miles
2 miles in 12:03 (6:05, 5:58)
2 mile cooldown (really slow!!)
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| | 4 easy wanted to do more schedule and miscommunication on my part did not give time for that
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| | easy around town where I teach flat windy cold first sub 15 degree run of year
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| | Only time for a quick one tonight but got in a mile warmup 3.2 faster pace and then mile cooldown
mile warmup was not enough for the cold so I took it a little easier the first 4 minutes of the 3.2 than I would've liked. Still ended up in 20:12 for the 3.2 so 6:19 pace. Out and back course on way back I went 9:41 or 6:03 pace thats what I was hoping for whole run.
Not too discouraged because I did not warm up all the way, I am more discouraged with how busy this week has been and the lack of mileage, especially after I was finally starting to build again! Hope rest of week is better.
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| | 5 easy then tough cycling workout courtesy of emaurine
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| | First off, I am happy with the workout because this was a day where everything about getting ready and getting going was slow and dragged out trying to talk myself into going. No MOTIVATION.. (at first).
Got to track did mile warmup and I was jogging I tried to figure out what I could handle tonight. Then I said wrong attitude and tried to see what I could challenge myself to do. Came up with goal as 5x1 mile all right around 6. First mile ran 6:01 then I had crazy though why don't I give myself only a minutes rest while making sure I run a 200 (8:00 pace). So i do that run a 6:00 mile and do the same rest finish with a 6:02 mile. By this time I realized I was going to do 2 sets of 3x1 mile goal 6 minutes with 1 minute recovery at 200m. After third mile take a 2:30 break and back with a 6:03, 6:00, and 5:53. This set I let myself go 1:05 for first rest 1:10 second rest. Really felt good after the workout that I could do this workout on little sleep and little to no motivation.
mile cooldown.
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| | Six easy legs and mind were shot before I even started so I decided not to do a faster workout today | Add Comment |
| | feeling a little sick and mentally still beat so took a day off even though weather was not bad for november
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| | 6 easy with emaurine was great to run with her again nice and easy
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| | Little bit of a different workout
1 mi warmup
3 miles in 18:10 (6:18, 6:03, 5:48)
2x800 in 2:37,2:36
1 mile in 5:41
1 mile cooldown
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| | Easy running today followed by good leg burning cycling workout once again provided by emaurine
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| | 10 total 2 warmup 6 progressive 2 cooldown 6 progressive was around 40 minutes so I am thinking 10k race I definitely should have my best 10k in the past couple years and if I am having a good day and good weather maybe even scare the old PR (that would have to be a really good day and some competition to push me throughout the race)
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| | 5 nice and easy. bought some new running pants yesterday very warm :)
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| | Another 5 easy
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| | 1.25 warmup
4x200 (average 44) 4x400 (average 1:29) 4x200 (average 42) 100m rest in between everythin
1.25 cooldown
During the reps goal was to keep everything relaxed and never strain. Did let myself go a little faster 2nd set of 200's but not very much. Weather 25 degrees wind at 23 mph gusting to 31!
Weather for the race will be similar to today temperature wise but not wind thankfully! Still projected 12mph winds, 28degrees and sunny.
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| Race: |
Turkey Trot (6.2 Miles) 00:40:48, Place overall: 2, Place in age division: 1 | | 1.5 warmup strides high knees buttkicks etc. weather was not near predicted couple days ago... 22 degrees 22mph felt like 7 degrees at start Did not know what to wear today ended up overdressing both top and bottom oh well I did not think weather would let me pr anyway. Took a wrong turn too so wow how many mistakes can I make in one race! Ended up still having chance at winning but with mile left green shirt guy put a surge in and I did not answer. As we both finished there was no one there no finish line no timing system etc. hmm Overall it was not too bad but nowhere near as good as i hoped for Happy Thanksgiving Everyone! | Comments(1) |
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