| Location: Austin,TX,USA Member Since: Jun 07, 2010 Gender: Male Goal Type: Boston Qualifier Running Accomplishments:
2006 – London Marathon – 3:42
2007 – London Marathon – 3:49
2008 –Austin Marathon – 3:19.20
2009 – 3M Half Marathon – 1:29.20
2009 – Austin Marathon – 3:23
2009 – San Antonio Marathon – 3:36
2010 – Steamtown Marathon – 3:17:56 (PR)
2011 - Austin Marathon - 3:27
2012 - London - 3:27 Short-Term Running Goals: Break all my PRs during the Austin FIT Distance Challenge:
10K - 40:41
10 miles - 68:02
1/2 Maration - Decker - 1:30:30
1/2 Marathon - 3M - 1:29:25
30K - 2:30
Marathon - 3:17 Long-Term Running Goals: Break 3 hours for the marathon Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 153.70 | 11.56 | 12.75 | 0.00 | 178.01 |
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| MIzuno Musha 4 Miles: 98.16 | Mizuno WaveElixir 7 #1 (White/Orange) Miles: 37.00 | Mizuno WaveElixir 7 #2 (White/Orange) Miles: 42.85 |
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| Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.00 | 0.00 | 5.50 |
| Hot and humid after a poor day of hydrating is a terrible combination. Planned to do 8 x 800s, but after 4 of them I knew the writing was on the wall. Save it for tomorrow I said. |
| MIzuno Musha 4 Miles: 5.50 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.10 | 0.00 | 0.00 | 0.00 | 22.10 |
| Further and faster. That was the goal of this run. Further and faster than my previously long run when I ran 14 miles at 7:43 pace. It took everything I had, but I maaged it. I ran 20 miles ay 7:33 pace, and then the final 2.1 miles were very slow. However, 20 was the primary goal and hey a slow mile still counts. I missed the group so I ran this on my own. Thats a long way on your todd, but I pulled it out of the bag! Pretty happy overall. |
| MIzuno Musha 4 Miles: 22.10 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Back on the front foot! For the first time in a while I was able to convince myself to get up, and do a Monday morning run. This way I can do the morning thing this week rather than having to run in the evening. Is is just getting too hot after work.
Perfect morning for a run. Cool, with a slight breeze at times. Easy recovery run of 7 miles. Ran around the block a couple of times to make sure I hit the full 7 ;o). |
| Mizuno WaveElixir 7 #1 (White/Orange) Miles: 7.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.65 | 0.00 | 0.00 | 0.00 | 8.65 |
| Warm up then 7 miles at about 7:30 pace then a cool down. Would have liked to have gone faster, but you can't have it all ;o). |
| Mizuno WaveElixir 7 #2 (White/Orange) Miles: 8.65 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy does it! |
| Mizuno WaveElixir 7 #1 (White/Orange) Miles: 5.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Cold & wet so kept the mileage low as didn't want to catch a cold. Easy pace around 8 min/miles. |
| Mizuno WaveElixir 7 #1 (White/Orange) Miles: 12.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy does it! |
| Mizuno WaveElixir 7 #2 (White/Orange) Miles: 5.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| warm up, then 8 x 800s, then a cool down back to the house! |
| MIzuno Musha 4 Miles: 8.00 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| This was meant to be by big run of the week, but Mark and I struggled with the humid conditions so took it easy, and saved it for another day! |
| Mizuno WaveElixir 7 #2 (White/Orange) Miles: 8.70 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| Today's workout gives me hope! The dream of BQing in London may be just that, but I felt that today's workout was a step (or two) in the right direction to running a PR in London! The workout was 8 x 800s at the track. Normally I listen to music, but the ipod was dead so it was just me, and the track doing battle this evening. Started out feeling very sluggish, but felt better as the workout went on. This despite some tough evening conditions. Here are the splits: 3:14, 3:12, 3:10, 3:05, 3:01, 3:08, 3:05, 2:52. About 6 weeks ago I would have been bitterly upset by those times. However, its been tough going since then so I'll take it. Its just over 5 weeks until race day. Hopefully I can build a little momentum, and then you never know what might happen on race day given the right conditions. Game on! |
| MIzuno Musha 4 Miles: 8.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy recovery run! |
| Mizuno WaveElixir 7 #1 (White/Orange) Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| Yuck! I missed the run with the group as I didn't sleep at all well last night due to a variety of reasons. Wish I had a good story, but alas not. When the alarm went off my first reaction was no way as I'd only had about 4 hours sleep. I even e-mailed my buddy to say I wasn't going to make it. However, I got up, and walked the dog, but I after that I knew it would be a fools errand to head out as I was struggling to stay awake at that point ;o). I went back to bed, but felt sorry for myself for much of the day. I finally felt ready at about 4:30pm, but it was the heat of the day. Still I knew it was now or never so i donned by running gear and headed out. It was 80 degrees, and pretty humid. I had planned to do 19 miles, but after 13 miles I reached a point where I could do 3 1/2 more or 6 1/2 more. My legs were toast and I was dehydrated so I took the sensible option. Overall pace was around 8 min/mile, which I'll take given the conditions. |
| MIzuno Musha 4 Miles: 16.50 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy run. |
| Mizuno WaveElixir 7 #1 (White/Orange) Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| Normally meet my friend Mark for a run on Wednesday's, but I got a text just before I left he house to say one of his son's was sick was it was just going to be me. I decided to do a 1 mile warm up, then 5 miles medium hard effort, and then a 1 mile cool down. the 5 faster miles were around 7 min/mile average. |
| Mizuno WaveElixir 7 #2 (White/Orange) Miles: 7.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 2.75 | 0.00 | 7.00 |
| 1 1/2 mile warm up then 15 x 1 minute hard (6:40s) followed by 1 minute easy. Finished it off with a 1 mile cool down. |
| Mizuno WaveElixir 7 #2 (White/Orange) Miles: 7.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 6.56 | 0.00 | 0.00 | 17.56 |
| Great run. It was a cool, but humid morning. I was finally able to make a Gazelle long run after a 3 weeks absence. This week it was a point-to-point run. I decided to go for 18 miles, and then for 20-22 next week, which'll give me a 3 week taper. Started out with my usual pace buddies, and the pace was pretty relaxed for the first 8 miles then we started to speed up. I had a slower mile when I was hunting for a port-a-potty. I then decided to try to catch back up to the group. I caught then and then pushed on. I was really pleased with the last few miles. Here are the splits: 8:43, 8:32, 8:30, 8:25, 8:22, 8:16, 8:09, 7:45, 7:27, 7:26, 7:55, 6:59, 6:57, 6:49, 6:32, 6:52, 8:58, 3:46 (6:43 pace for .56 mile) 7:39 average pace. |
| MIzuno Musha 4 Miles: 17.56 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy run after work. It was HOT! |
| Mizuno WaveElixir 7 #1 (White/Orange) Miles: 5.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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This was meant to be a tempo or steady state run. However, legs felt empty so it became an easy run. |
| Mizuno WaveElixir 7 #2 (White/Orange) Miles: 6.50 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| That was tough. Hot and excessively humid this morning. As such I was unable to repeat last weeks performance. Instead, I just stuck to 8 min/mile game plan the whole way round. Only time I deviated from that was the mile up/mile down Mt Bonnell which was tougher than normal in those conditions. |
| MIzuno Musha 4 Miles: 20.50 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 153.70 | 11.56 | 12.75 | 0.00 | 178.01 |
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| MIzuno Musha 4 Miles: 98.16 | Mizuno WaveElixir 7 #1 (White/Orange) Miles: 37.00 | Mizuno WaveElixir 7 #2 (White/Orange) Miles: 42.85 |
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| Weight: 0.00 | Calories: 0.00 | |
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