| 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 | | 116.30 | 2.00 | 6.50 | 0.00 | 124.80 |
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| Mizuno WaveElixir 7 #1 (White/Orange) Miles: 13.00 | VFF Spyridon LS Olive/Orange Miles: 11.25 | Adidas Adizero Tempo 5 Miles: 69.50 | Mizuno WaveElixir 7 #2 (White/Orange) Miles: 5.00 | VFF KSO Trek Miles: 7.35 | Adidas Adizero Tempo 5 (#2) Miles: 18.85 |
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| Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Legs in pieces after yesterdays run. As such cut it very short today! |
| Mizuno WaveElixir 7 #1 (White/Orange) Miles: 2.00 |
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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 |
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The recovery starts here. Warm up then core work out (200m then 14 x pushups, situps & supermen, then 200m and 15 step ups on each leg, 15 lunches on each leg, and 15 squats…then 200m….you get the idea), then some running drill stuff, and then back to base. I will ache tomorrow… |
| 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 | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
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As predicted I ache all over today. A sign that I am weak (physically, and also mentally for not doing more core which I why I ache so much ;o). |
| VFF Spyridon LS Olive/Orange 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 | | 4.30 | 0.00 | 4.50 | 0.00 | 8.80 |
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Tough workout this morning. Warm and humid. I knew it was going to be 2,400 meters at a hard effort and then relays. If I were in shape then I’d have been shooting for 8:45ish. However, I am not in shape. Instead I set myself the goal of 9:30, and 9:15 if I felt good on the day. I started out conservatively, and then sped up on lap 2, and then went for it on lap 3. I came home in 9:16. Normally I’d be very dissapointed, but if I can run that when I am this out of shape and running 30 miles a week. It will be a long, hard road back to form. However, I’ve taken the first steps. I just hope I can keep it going until Austin next February! |
| Adidas Adizero Tempo 5 Miles: 8.80 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Hot and humid morning. However, I was determined to have a better run that last week. Slow start to the run, and then solid middle, and picked it up a little at the end for exactly 8 min/mile average pace. About 45 seconds per mile better than last week. The comeback continues ;o). |
| Adidas Adizero Tempo 5 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Excessively humid this morning. Tried to keep the heart rate down and just getsome easy miles in with Tom. Mission accomplished. |
| Mizuno WaveElixir 7 #1 (White/Orange) 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Yes, just a solitary mile. Didn't get to run in the morning so headed out after work. However, after 1/2 mile the thunder and lightening began. I don't mind the rain, but didn't fancy getting fried so turned around and headed for home. Every mile counts right?!?! |
| Mizuno WaveElixir 7 #2 (White/Orange) Miles: 1.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Tough core workout this morning. Long warm up then drills (backwars uphill, push ups, jumps, lunges, spints), and then back to the gym only to discover I fotgot my towel. Had to dry off with a tiny workout towel, which was all they had to buy at the gym ;o( |
| VFF Spyridon LS Olive/Orange 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 | | 7.35 | 0.00 | 0.00 | 0.00 | 7.35 |
| Tough core workout this morning. | |
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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 | 2.00 | 2.00 | 0.00 | 7.75 |
| Progressive run today. 3 miles super easy warm up then it was time for what Coach G calls the "fun" part. He told me to start at 7:20 pace. First mile was bang on 7:20, and then picked it up from there. Splits were 7:20, 7:15, 7:02 & 6:52. Nothing earth shattering, but moving in the right direction. |
| Adidas Adizero Tempo 5 Miles: 7.75 |
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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 | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
| Struggled today, but made it round in one piece. |
| Adidas Adizero Tempo 5 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 | 0.00 | 0.00 | 4.00 |
| Felt better than yesterday, but far from 100% so the 8:45s felt much harder/faster. Here's hoping for a better day at the office tomorrow ;o) |
| Mizuno WaveElixir 7 #2 (White/Orange) Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Coreeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee |
| Adidas Adizero Tempo 5 Miles: 7.10 |
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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 | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| Honestly thought that this run was going to finish me off at one point. Didn't feel great when I woke up, but had committed to meeting a running buddy so had to do it. Very tired now, but ne more dayof running, and then I'll take Friday off ;o) |
| Adidas Adizero Tempo 5 Miles: 8.60 |
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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 | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| Bit of a shocker this morning. Felt tired as this was the first time I'd run Monday, Tuesday. Wednesday and Thursday for a while. However, thought I'd be ok. That was wishful thinking! After the warm up I was feeling a little too warm. Just as the group was starting a half hour of progressive action I decided to do a super slow jog on the trail instead. Glad I did as I felt a little light headed as I got close to the gym. |
| Adidas Adizero Tempo 5 (#2) Miles: 4.75 |
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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 | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Felt much better today, compared to Thursday and last week. Still I took it easy and came home averaging around 8:20 min/miles. |
| Adidas Adizero Tempo 5 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 | | 6.35 | 0.00 | 0.00 | 0.00 | 6.35 |
| Recovery run. |
| Adidas Adizero Tempo 5 (#2) 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 | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| Core action with an extra long coold own to bump up the mileage. |
| Adidas Adizero Tempo 5 (#2) Miles: 7.60 |
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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 | | 116.30 | 2.00 | 6.50 | 0.00 | 124.80 |
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| Mizuno WaveElixir 7 #1 (White/Orange) Miles: 13.00 | VFF Spyridon LS Olive/Orange Miles: 11.25 | Adidas Adizero Tempo 5 Miles: 69.50 | Mizuno WaveElixir 7 #2 (White/Orange) Miles: 5.00 | VFF KSO Trek Miles: 7.35 | Adidas Adizero Tempo 5 (#2) Miles: 18.85 |
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| Weight: 0.00 | Calories: 0.00 | |
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