| 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 | | 162.97 | 8.50 | 5.00 | 0.00 | 176.47 |
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| Mizuno Wave Elixir 6 Miles: 78.40 | MIzuno Musha 3 Miles: 62.82 | VFF KSO Trek Miles: 6.50 | Mizuno Wave Elixir 6 - Green/Blue II Miles: 25.00 |
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| Weight: 0.00 | Calories: 0.00 | |
| | 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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Ran backwards on the U-Loop course to meet the group. Ran with them for around 3 ½ miles before turning for home! |
| Mizuno Wave Elixir 6 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 | | 6.87 | 0.00 | 4.00 | 0.00 | 10.87 |
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Good morning for a run. Comparatively cool, and not excessively humid. Met David at the track. He was doing his yasso 800s ahead of a marathon in about 10 days. I knew I didn’t have ten 800s in me, so I did 5, then jogged a lap while he did #6, then did #7, then jogged a lap while he did #8, and then did the last two…so I ended up with 8 although the last one was pretty slow as my legs were toast! 2 minutes rest in between each 800. My times were…3:06, 2:57, 2:56, 2:57, 2:54, 2:54, 2:56 & 3:10. I also had a long warm up, and cool down so it was a long workout for me! |
| MIzuno Musha 3 Miles: 10.87 |
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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 | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Conditions were fairly kind this morning. Ended up with a 7:43 min/mile average which is lot better than I'd hoped for. |
| MIzuno Musha 3 Miles: 13.50 |
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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New route today. Didn’t wake up in time so had to run after work. It was VERY hot, but also very dry so it didn’t seem too bad. Ran to the Hancock Golf course then ran 5 laps before heading home. The path is mainly crushed granite, but there is a 200 yard stretch that is a little more technical as you go up a steady climb on a uneven and sometimes rocky path. I had to be mindful of where I put my feet as I was wearing the vibrams. | |
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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 | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
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Warm up then core fun. We did 4 x 2 laps on the grass followed by 10 step ups on each leg, 20 crunches, 10 push ups, 10 lunges each leg, then bounding up the hill. After that we did some “fun” balance exercises, which my thighs and ankles agree weren’t actually that fun ;o). After that I did a 3 ½ mile cool down. |
| Mizuno Wave Elixir 6 Miles: 7.80 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| A bit achy this morning, but I made it out and got some miles in. Wish it could have been more, but hopefully tomorrow will be better! |
| MIzuno Musha 3 Miles: 6.25 |
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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 | | 3.75 | 3.00 | 0.00 | 0.00 | 6.75 |
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| Mizuno Wave Elixir 6 Miles: 3.00 |
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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 | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| Pretty warm and humid this morning. Started out very easy for the first few miles. Tackled Mount Bonnell, and then back up Scenic. Legs felt good until the final couple of miles when dehydration started to set in. Overall pace around 8:15. |
| Mizuno Wave Elixir 6 Miles: 14.10 |
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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 | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
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Very short recovery run as my legs didn’t feel too good. Better than nothing though ;o). |
| MIzuno Musha 3 Miles: 3.25 |
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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 | | 6.85 | 0.00 | 0.00 | 0.00 | 6.85 |
| Easy run around the streets of Austin. Stopped into campus to grab some water half way round. Felt good. |
| Mizuno Wave Elixir 6 Miles: 6.85 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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Core workout again today. Warm up then lots of core fun (step ups, crunches, lunges, jumps, pushups etc) followed by some jumping exercise and then handball?!?!....yes…seems a bit strange, but helped to loosen us up a little. Alex then talked me into going back the long way…why do I do this to myself. Oh well good mileage in the end. |
| MIzuno Musha 3 Miles: 8.50 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.85 | 0.00 | 0.00 | 0.00 | 6.85 |
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More than half way towards my weekly target. Easy run today, which is just as well as I am achy from the core workout yesterday. Tomorrow is a tempo…let’s see how the legs handle the fifth day in a row… |
| Mizuno Wave Elixir 6 Miles: 6.85 |
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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 | 3.00 | 0.00 | 0.00 | 8.00 |
| 4 miles easy then 3 miles faster with a 1 mile cool down to the gym. Wanted to go faster, but it was very hot and very humid. |
| MIzuno Musha 3 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 | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
| Wow it was nasty this morning...at least for the first hour. Then there was a breeze to keep us cool on the homeward miles. I decided to opt for the 12 mile loop as I was feeling so rough after the first few miles. However, by the end I actually felt relatively ok. Pace was slow...8:25 or thereabouts...but I survived, and it won't get much worse. How bad was it...it was 80 degrees at the start...and 85% humidity....yuck! |
| Mizuno Wave Elixir 6 Miles: 11.75 |
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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 | 1.00 | 0.00 | 5.00 |
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| Mizuno Wave Elixir 6 - Green/Blue II 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 | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
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| Mizuno Wave Elixir 6 Miles: 6.75 |
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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 | | 3.50 | 0.50 | 0.00 | 0.00 | 4.00 |
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| MIzuno Musha 3 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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I was more sensible this week, and took it easy from the outset. Averaged around 8:15 per mile, and felt ok until the final stretch. My average heart rate was 160 so I was working pretty hard…maybe too hard?!?!....oh well..this week was the one bright point in a disappointing week. Next week will be better ;o). |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 14.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Hot & humid…just the way I like it! Recovery run today…didn’t feel great, but kept the legs moving and managed 7 miles. I was glad to be done ;o) |
| Mizuno Wave Elixir 6 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Core workout today. Long warm up, core work, and then a cool down. |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 6.00 |
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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 | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
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A touch cooler this morning. Still in the mid-70s, but felt pretty good…certainly better than Monday and Tuesday. Pace was pretty easy, but I’m still pleased with my run today. |
| Mizuno Wave Elixir 6 Miles: 7.30 |
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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 | | 6.45 | 2.00 | 0.00 | 0.00 | 8.45 |
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It was cooler today, and I felt good but just didn’t run well. ¾ mile from the gym to the running club. Then 3 mile warm up. I stopped to get some water after about 2 ½ miles so I was a little behind the group. I went o pick it up, but it wasn’t really there. I ran the first 2 miles at roughly MGP pace. At that point I caught up with one of the group who was looking a bit rough so I hung back with him. I wasn’t having a vintage run so it seemed like the right thing to do. Coach wasn’t very happy with at the end as I didn’t get out of my comfort zone. I agree that I need to step out of the comfort zone, but sometimes there are more important things to consider. Oh well…bring on Saturday’s long run ;o). |
| MIzuno Musha 3 Miles: 8.45 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 162.97 | 8.50 | 5.00 | 0.00 | 176.47 |
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| Mizuno Wave Elixir 6 Miles: 78.40 | MIzuno Musha 3 Miles: 62.82 | VFF KSO Trek Miles: 6.50 | Mizuno Wave Elixir 6 - Green/Blue II Miles: 25.00 |
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| Weight: 0.00 | Calories: 0.00 | |
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