| 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 | | 176.45 | 5.25 | 19.75 | 0.60 | 202.05 |
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| Mizuno Wave Elixir 6 - Green/Blue II Miles: 107.75 | Mizuno Wave Elixir 6 - White/Yellow Miles: 76.55 | MIzuno Musha 3 Miles: 17.75 |
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| Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.05 | 0.00 | 0.00 | 0.00 | 7.05 |
| Had to run after work today. It was HOTTTTTTTTTTTTTTTT....but I just kept the pace easy, headed for shade at every opportunity and tried to stay relaxed. |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 7.05 |
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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 workout today. Warm up, then drills, core fun (jumpy things, push ups, crunches, steps up, lunges, hoping etc), then long cool down...although I was still pretty warm during the "cool down" hehe. |
| Mizuno Wave Elixir 6 - White/Yellow 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Didn't sleep well so I'll be running on Friday! |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 3.00 | 0.00 | 8.80 |
| Long warm up, drills then 2400 meters fast, then 6 x 400 meter relay with 200 jog as recovery, then job back to the base & then onto the gym. It was another hot & humid morning. I'd hoped to improve on my 2400 meter time, but I went out too hard and paid the price. I ended up 2 second slower than last time....8:53. The good news was that I didn't give in when my legs felt like crap. I really kicked it on the last 800, but couldn't quiet undo the damage of that fast time. Third time lucky anyone? |
| MIzuno Musha 3 Miles: 8.80 |
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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 | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
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| Mizuno Wave Elixir 6 - Green/Blue II Miles: 4.60 |
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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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| Not the best run. Waited for a running buddy who overslept so had to run most of this one on my own. As such I wasn't very motivated, and didn't run this at a good pace. Oh well... |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 13.25 |
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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 |
| Ran at 2pm...long story. It was HOT, so just kept the pace super easy and called it a day early...had planed to do 7 miles. Jumped in Barton Springs immediately after the run, which felt fantastic. |
| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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| Mizuno Wave Elixir 6 - White/Yellow Miles: 5.25 |
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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 | | 5.70 | 0.00 | 3.75 | 0.00 | 9.45 |
| Warm up, 6 x 1000 with jog across fiedl as recovery thenjog home. Maybe a touch cooler, but very humid. Not a vintage performance. |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 9.45 |
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy run. |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 7.50 |
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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 | | 5.95 | 3.00 | 0.00 | 0.00 | 8.95 |
| Warm up thenn the plan was 4 miles of tempo/progressive type run. However, I'm coping so well with the conditions of late so I went for 4 miles to average around 7:10/15 pace and I managed to pull it off. Obviously nothing earth shattering, but a lot better than last time ;o). |
| MIzuno Musha 3 Miles: 8.95 |
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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 | 0.00 | 0.00 | 0.00 | 11.00 |
| What a Muppet! Went out too hard and paid the price. Felt dizzy after 10 miles so just jogged back to base and headed home. Very dissappointed, but at least I was smart enough to quit before I did anything really stupid! |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 11.00 |
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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 | | 4.65 | 0.00 | 0.00 | 0.00 | 4.65 |
| Better. |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 4.65 |
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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 | | 9.90 | 0.00 | 0.00 | 0.00 | 9.90 |
| Hill workout today, and it was a long one! 2 1/2 mile warm up, then 7 x 600 meters up Spring Creek, then 3 x backwards & 3 sprints (well mild acceleration by that point ;o). Long cool down back tot he gym! |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 9.90 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
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| Mizuno Wave Elixir 6 - Green/Blue II Miles: 7.80 |
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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 | | 4.40 | 0.00 | 3.00 | 0.60 | 8.00 |
| Couldn't make the morning group so had to run after work when it was 105 degrees ;o(. Enough of he sob story, on with the blog entry. Long warm up then 6 x 1,000 meters on the grass with a 2 minute recovery in-between each one. The first 5 were at around 4:05, and then got carried away on the last one as I clocked 3:15 according to coach (I'd left my watch at home). Cool down felt tough as I'd really busted a gut on that one. |
| Mizuno Wave Elixir 6 - White/Yellow 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 | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
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| Mizuno Wave Elixir 6 - Green/Blue II 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 | | 2.10 | 0.00 | 0.00 | 0.00 | 2.10 |
| Not a great run. Got about 1 mile when I tweaked my ankle after landing awkwardly. Decided to just head home as I was a little shaken up. I'll run on Friday to make up. |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 2.10 |
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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 | | 9.35 | 0.00 | 0.00 | 0.00 | 9.35 |
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WILKE!!!! Warm up then 7 x up the hills, 3 backwards, and 3 sprints followed by a cool down all the way ot the gym. Legs feel a bit like jelly right now. Oh well...it will do me good...right?!?! |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 9.35 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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Recovery run...legs very tired from yesterday. |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 7.50 |
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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 | | 4.45 | 0.00 | 5.00 | 0.00 | 9.45 |
| Warm then 10 x 800 meters with 2 mins rest in between each one, and the job back. Splits for 800s were as follows: 3:47 (coach said take it easy ;o), 3:17 (warming up), 3:10, 3:06, 2:51 (a little carried away), 3:03, 3:03, 3:06, 2:58, 2:46 (that's what I'm talking about). |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 9.45 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.55 | 1.00 | 0.00 | 0.00 | 17.55 |
| Solid run today. Hot and humid as ever so I decided to start out easy, and see what I had left in my legs in the last few miles. I felt good, and the last 8 miles were all sub-8 minute, and then the last 5 were all 7:30 or quicker. Legs felt good, and could have gone faster, but didn't want to overheat, which has been a problem n my long runs of late! Average pace was 8:08 min/miles. Next Saturday I'll try to pick up the pace, and try to sneak inside 8 min/mile for my average pace. |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 17.55 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| Recovery run. |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 6.80 |
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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 | | 3.45 | 1.25 | 5.00 | 0.00 | 9.70 |
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Good effort this morning although it would have been better if I hadn’t got carried away mid-way through the workout. Warm up then 5 x 2,000 meters with 2 minutes rest in between each one. Here are the times:
· 8:22 (took it easy)
· 7:42 (not too shabby)
· 7:15 (rule #1…do not chase down people who are much faster than you ;o)
· 7:42 (legs were hurting, but still respectable)
· 8:50 (yes my legs were toast so stuck to MGP)
Apart from the last one it was a good workout…if only I hadn’t got silly on #3 it would have been a great workout!!! |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 9.70 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
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| Mizuno Wave Elixir 6 - Green/Blue II 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 | | 176.45 | 5.25 | 19.75 | 0.60 | 202.05 |
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| Mizuno Wave Elixir 6 - Green/Blue II Miles: 107.75 | Mizuno Wave Elixir 6 - White/Yellow Miles: 76.55 | MIzuno Musha 3 Miles: 17.75 |
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| Weight: 0.00 | Calories: 0.00 | |
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