| 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 | | 144.10 | 36.60 | 8.10 | 0.00 | 188.80 |
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| VFF KSO Trek Miles: 10.50 | Newton Motion (1) Miles: 44.50 | Newton Motion (2) Miles: 59.30 |
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| Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles nice & easy. | |
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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 | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| 2 mile warm-up, then 5 miles at MGP followed by 1 mile cool down. Splits were 8:41, 8:30, 7:11, 7:01, 7:02, 7:16 (splash & dash water stop), 7:07, 9:00. Pretty satisfied as it was very hot out there, e.g. I've already showered, and I'm typing this and the temperature has fallen...to 95 degrees! |
| Newton Motion (1) 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Easy does it. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
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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 |
| The legs are tired! |
| 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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2 mile warm up, then 3 miles at MGP followed by 1 ¾ miles as a recover. I had planned on 8 at MGP, but by the 3rd mile I knew I wasn’t going to do it. Better to save it for tomorrow…fingers crossed that goes better!! |
| Newton Motion (1) 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 | | 4.00 | 7.80 | 0.00 | 0.00 | 11.80 |
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Tough workout this morning! 2.6 mile warm up, then 7.8 miles of hills at close to MGP (so I’m giving myself the benefit of the doubt given the heat, humidity, and hills), followed by a 1 ½ mile cool down. Splits for the 7.8 miles were: 7:42, 7:23, 7:32, 7:39, 7:35, 7:44, 7:09, 6:26 (.8 mile). A couple of short strides, and then a dip in Barton Springs…when I got out my legs felt satisfyingly numb…well until I had to ride up the hills into the apartment complex ;o).
I felt good for the first couple of miles of (close to) MGP action..well it was mainly downhill. The next 2 miles were probably the worst mentally as they were the toughest hills, and I knew we’d had to come back that way too…although they aren’t as tough the other way round. At the turnaround I felt very tired, but managed to keep the legs going. I made it over the big hills on Exposition, and knew that there was one more on Enfield waiting for me. Once I’d reached the top of that one, it was a very very gradual gradient up Lake Austin Blvd. At that point my legs had a new lease of life after the constant up/down of the past few miles. I put my head down and worked as hard as could. With about 1 mile to go I decided to really put the hammer down and push with everything that I had left in the tank. I turned the last corner with about 300 yards to go, and just let the downhill do the work. My legs were on fire, but I could see the water coolers waiting for me….and then it was over. The jog back to Barton Springs was a little emotional as my legs were toast…there was nothing left, but I was contended. That was my best speed workout of the summer…and I needed it. I think it’s going to have to be super easy tomorrow ;o).
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| Newton Motion (2) Miles: 11.80 |
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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 | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
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7.75 super super easy on the trail followed by a quick dip in the Springs…the legs are tired!! |
| Newton Motion (1) 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 | | 3.65 | 1.25 | 3.10 | 0.00 | 8.00 |
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2 mile warm up followed by 1 x 2K, and 5 x 1K with just over a mile as a cool down. 2 minute rest after the 2K, and a slow jog in-between each 1,000 repeat.
- 2K @ 7:14 pace (9:02)
- 1K’s @ 4:11 (6:42 pace), 4:01 (6:26 pace), 4:01 (6:26 pace). 3:56 (6:18 [pace) & 3:37 (5:47 pace)
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| Newton Motion (2) 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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I survived. It wasn’t pretty at the end, but I made it. Sadly no MGP…more like MGP+2 at the end, but when its 80+ degrees, and 90% humidity there is only so much I can do once I start to get dehydrated! |
| Newton Motion (1) Miles: 20.00 |
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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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
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Hill workout today. 2 ½ mile warm up from RunTex. Then 5 x up the hill, 3 x backwards up the hill, and 3 sprints up about a third of the hill…then a 2 mile cool down, and why not throw in a 2 mile cycle home to round things off. |
| Newton Motion (2) Miles: 8.25 |
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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 | | 5.25 | 4.25 | 0.00 | 0.00 | 9.50 |
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Long speed workout today. 1 ½ mile warm up, then a 2,000 meter warm up, then some brief drills…then 1,400 at somewhere between warm up and a fast pace. Then we did 5 x 1,400 meters (800 meter lap, then a 600 meter lap, with a super slow jog back as a recovery). 800 meter splits were 3:00, 2:51, 3:01, 3:05, 2:47. 1,400 meter times were 5:15, 5;07, 5:24, 5:21, 4:57. Then we jogged back to base for 9 ½ miles total. My legs are tired!! |
| Newton Motion (1) Miles: 9.50 |
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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 | | 10.25 | 4.00 | 0.00 | 0.00 | 14.25 |
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Not a great day at the office...oh well there is always next week ;o) |
| Newton Motion (2) Miles: 14.25 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Easy mile on the trail. |
| Newton Motion (1) 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Super easy on the trail...8:30 pace. | |
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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 | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
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1.5 mile warm up, followed by 4 x 2,000 meters with 2 minutes rest in between each one, followed by a 1.5 mile cool down. The 2,000’s were 7:55 (6:33 pace), 8:05 (6:44 pace), 7:47 (6:29 pace), and 7:45 (6:27 pace). |
| Newton Motion (2) 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy does it. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 6.30 | 0.00 | 0.00 | 9.00 |
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2 mile warm up, 6.3 miles at MGP, then a .7 mile cool down. I’d hoped to do more, but time didn’t permit. |
| Newton Motion (2) Miles: 9.00 |
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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 | | 19.00 | 3.00 | 0.00 | 0.00 | 22.00 |
| By the best run of the campaign!!!!!!!!!!! |
| 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 |
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4 miles super easy to get back in the swing of things after a hectic weekend! |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 144.10 | 36.60 | 8.10 | 0.00 | 188.80 |
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| VFF KSO Trek Miles: 10.50 | Newton Motion (1) Miles: 44.50 | Newton Motion (2) Miles: 59.30 |
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| Weight: 0.00 | Calories: 0.00 | |
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