| 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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| | Race: |
New Years Day Half (13.1 Miles) 01:44:30, Place overall: 22, Place in age division: 2 | | Second day of double, did not fuel up well enough after day 1 bonked hard at mile 10
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| | Early am along country club rd
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| | Run Club 8:00 pace
Cycle 25 miles 1:26:00
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| | 600 yd swim
Minimum today in the cold rain
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| | Stop long run early wife had Achilles tightness
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| | Early am with wife
3 more in evening after hour bike
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| | 500m swim 13:35
7 miles impromptu 5k at Goal MP most splits in 1:43-1:45 range
Final time 21:37 (6:57)
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| | All I had time for really needed long run this weekend just did not feel up to it Saturday and no time sunday
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| | 10 mile tempo 4 2.6 mile laps. 18:05, 18:23, 18:02, 17:59
I was more tired than I wanted and form was falling apart on the fourth lap
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| | off trying to take care of left hamstring
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| | Race: |
Fresh Start (6.2 Miles) 00:40:29, Place overall: 16, Place in age division: 1 | | 2 warm up
10k in 40:29 (6:31 pace)
2 cooldown on own
7 with emaurines tri team
not really a long run since there was roughly a 5 minute break in between the four sections
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| | did 8 x 400 with emaurine at her goal mp her achilles held up well!
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| | off long day at the office
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| | 2x2mile 6:40 pace
Thought about adding more as this felt fairly comfortable but with 15k on Saturday and marathon in 10 days decided this was enough
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| | Race: |
Love the loop (9.321 Miles) 01:02:19, Place overall: 9, Place in age division: 1 | | One last tempo/workout before LA. Tried very hard to keep the right effort. I could see third overall until mile 7 wanted to make a run at podium but also didn't want to jeopardize LA.
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| | 4 x 800 3:30, 3:21, 3:28, 3:33 could not get "on pace" wanted to feel MP one more time before sunday. Hopefully the pacers are good and I can just hang and not have to think for the majority of the race
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| | with emaurine both of us have been feeling sick this week (she must have brought something home from the school she works at) hope we can get to feeling better by Sunday
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| | ran with a big group organized by LA road running group and featured Ryan Hall pretty cool experience
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| | jog in the early am watched the olympic trials from a great spot on the course right before the last turn so we saw them 9 times and also got to see top 3 when they knew they made the team
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| | One of the worst marathons of my 15 or so that I have done. My legs hurt in the first few steps?!?!?!? Maybe we walked too much the couple days before in downtown LA maybe stood too much during the trials? Got to finish hand in hand with my valentine though!
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| | WUP 1 mile Dynamic Stretch
4 x 7 minute at 7:40/mile with wife 2 min recovery
CD 1 mile Foam Rolling
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| | WUP: 1 mile Dynamic Stretching
Main Set: 25 at 15 sec on 15 sec off
CD: 1 mile Foam Rolling
Weight Lifting class with wife
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| | WUP: Cycling Class 50 minutes riding mixture of speed work, cadence, and heavy resistance
Main Set: 4 mile run easy pace with wife
CD: Stretching
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| | WUP: Total Conditioning Class with wife
Main Set: 30 by 20 sec on 10 sec off
CD: 1 mile
Cubs World Series Champions!
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| | WUP: Cycling - FTP test. Average 205 watts over 20 minutes
Main Set: 4 mile easy run with wife
CD: Stretching
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| | WUP: 1 mile Dynamic Stretching
Main Set: 5k in 20:48
CD: 1 mile
Total Conditioning Class
Stretching
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| | WUP: 1 mile Dynamic Stretching
Main Set:4 x 7 min threshold pace with wife
CD: 1 mile Foam rolling
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| | WUP: Lifting Class
MS: 2 mile Easy run
CD: Foam Rolling
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| | WUP: Cycling 50 minutes Mixture Class
MS: 4 mile Easy run with wife
CD: Stretching
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| | WUP: 1 mile Dynamic Stretching
MS: Mile Time Trial (6:12)
CD: 1 mile Foam Rolling
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| | WUP: Cycling Power Class ("spintervals")
MS: 4 mile easy with wife
CD: Stretching
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| | WUP: 3 mile easy run
MS: Total Conditioning
CD: Stretching and Fajitas!
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| | WUP: 1 mile Dynamic Stretching
MS: 4x6 min threshold (7:40) with wife
CD: 1 mile Foam Rolling
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| | WUP: 1 mile
MS: 35 minute tempo run (5 miles) Park Loop
CD: 1 mile
Barbell Strength
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| | WUP: Cycling 1 hour class. Mixture of cadence and hill work.
MS: 2 miles easy
CD: Stretching
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| | A.M.
WUP: 1 mile Easy Dynamic Stretching
MS: 6x 4 min at 7:20 pace with wife
CD: 1 mile Easy Foam Rolling
P.M.
WUP: 1m DS
MS: 16x30 on 30 off
CD: 1m Easy Foam Rolling
Total Conditioning
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| | WUP: Cycling 60 minutes
MS: 3 easy run with wife
CD: Stretch
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| | WUP: 1 mile Easy Dynamic Stretches
MS: 4x7 min at wife's threshold pace
CD: 1 mile
Cycling 60 minutes
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| | 6 x 1/2 mile repeats all in the 2:55-3:05 range
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| | 3 x 1 mi repeats (6:28, 6:10,5:52)
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| | paintball tradition continues
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| | Race: |
Plano Pacers 3k (1.86 Miles) 00:10:57, Place overall: 4, Place in age division: 1 | | Plano pacers race windy and cold
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