| 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 | | 124.45 | 0.00 | 19.70 | 0.00 | 144.15 |
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| Adidas Adizero Tempo 5 Miles: 59.40 | VFF Spyridon LS Olive/Orange Miles: 45.80 | VFF Spyridon Green Miles: 22.45 | Adidas Adizero Tempo 5 (#2) Miles: 8.50 |
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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 |
| Horror show this morning ;o( |
| Adidas Adizero Tempo 5 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 | | 6.00 | 0.00 | 4.20 | 0.00 | 10.20 |
| Best run in ages. Warm up to Zilker Park and then 7 x 1,000s on the grass. I was in the 4:15 group. However, most of them were well under that mark. Splits were 4:03, 4:04, 4:04, 4:09, 6:47, 4:14 (I paced this one to show that we could do 4:15)....and then the bomb drop...a lung busting 3:29...it was tough, but felt good. After that jog back to RunTex and then onto the gym! |
| VFF Spyridon LS Olive/Orange Miles: 10.20 |
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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, core, core... |
| VFF Spyridon LS Olive/Orange 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy does it! |
| Adidas Adizero Tempo 5 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 | | 6.80 | 0.00 | 3.00 | 0.00 | 9.80 |
| Long workout this morning. 4 mile warm up, then 2,400 meters on the grass, and then 6 x 400 meter relay with 150 meter jog as a recovery, and then jog back to the annex and onto the gym. I ran 9:16 last time we did this, and wanted to get close to 9:00. I ended up with 9:13, and was initially felt a little disappointed by the time. However, I doscovered that most people were 10-15 second slower than last time. I also had 1.54 miles on the Garmin so probably very close to 9:00 for 2,400 meters. |
| VFF Spyridon LS Olive/Orange Miles: 9.80 |
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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 | | 14.45 | 0.00 | 0.00 | 0.00 | 14.45 |
| Mt Bonnell this morning. It was a touch cooler this morning...a mere 74 degrees at the start ;o). I felt good all run apart from the last couple of miles. That's when the tiredness set in. However, didn't go to pieces, and kept pushing until the end! |
| Adidas Adizero Tempo 5 Miles: 14.45 |
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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 | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Easy does it. |
| Adidas Adizero Tempo 5 Miles: 6.20 |
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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 | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
| More easy does it on an excessively hot and humid morning! |
| VFF Spyridon LS Olive/Orange Miles: 8.75 |
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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 | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| Tough hill workout this morning. Well it wouldn't have been so hard if: a) I was in better shape, b) isn't wasn't so hot, and c) it wasn't so humid. It nearly broke me, but not quite ;o) |
| Adidas Adizero Tempo 5 Miles: 7.90 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Have felt awful all week due to allergies. Just went out for a short run. This felt tougher than Mt Bonnell last week. However, still felt better than I did at work on Wednesday and Thursday ;o). |
| VFF Spyridon LS Olive/Orange Miles: 5.10 |
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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 | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| Felt much better today, but decided to just do a "regular" Sunday run as I have Wilke on Tuesday. |
| VFF Spyridon Green Miles: 6.75 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| It was supposed to be cooler this morning....not sure what happened ;o). Oh well it did actually get amonst cold on the jog back when it looked like a storm would be brewing, but sadly it was "nice and warm" for the hill portion of the workout. Met at Robert E. Lee (REL), then onto Wilke. 7 direct assaults on the hill, then 3 backwards, and 3 sprints. I think people cut the workout short as I was the last to finish. While I'm no hill expert, I'm not that slow ;o). Long job back to the gym as everyone still left was stopping at REL. Oh well good stuff. |
| Adidas Adizero Tempo 5 (#2) 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 | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
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Suffering a little from the dreaded "Wilke butt" this morning so a little shorter than normal for my Wednesday run ;o). |
| Adidas Adizero Tempo 5 Miles: 7.40 |
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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 | | 2.70 | 0.00 | 5.00 | 0.00 | 7.70 |
| Tough run today. I didn't feel good this morning so didn't run with the group. Instead, I went back to bed and resolved to run after work. It was tough, but I dragged myself out to 4 x 2Ks. 1 1/2 mile warm up, then 4 x 2Ks. I went a little too fast on the first one (relative to where I am in the training plan), which meant that my legs had totally gone my #4. However, I kept going, and pushed as hard as could. Splits were 7:55, 8:03, 7:59 & 8:17 (yup legs had given up). After that I jog (or should that be staggered) back to the house ;o). |
| VFF Spyridon Green Miles: 7.70 |
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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 | | 14.20 | 0.00 | 0.00 | 0.00 | 14.20 |
| I didn't feel great (allergies), didn't get enough sleep, and the conditions were tough BUT I made it round, and finally put in some semi-decent mileage for a week. |
| Adidas Adizero Tempo 5 Miles: 14.20 |
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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 | | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 |
| Easy run. |
| VFF Spyridon LS Olive/Orange Miles: 4.35 |
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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 |
| Tough tough run. Missed the morning group so decided in my infinite wisdom to run with the aafternoon group. BIG MISTAKE. It was hot (95+ degrees), but somehow humid as there had been storm activity. The workout was 4 x 2,000s. First one was 8:20...not too bad. Second one was the same speed, but felt much tougher. Fell apart on the third one...8:45, but then the clouds blocked the sun for the last one, and even a few degrees made the world of difference as I cranked out an 8:01. Still slower than I'd like, but a reminder that it was the heat that did me in today. |
| VFF Spyridon Green 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 | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
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Didn't feel good so cut this one short. |
| Adidas Adizero Tempo 5 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 | | 5.50 | 0.00 | 2.50 | 0.00 | 8.00 |
| Fartlek on the trail. Warm up then 15 x 1 min fast, 1 min slow, followed by 1 mile cool down, and then onto the gym! |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 124.45 | 0.00 | 19.70 | 0.00 | 144.15 |
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| Adidas Adizero Tempo 5 Miles: 59.40 | VFF Spyridon LS Olive/Orange Miles: 45.80 | VFF Spyridon Green Miles: 22.45 | Adidas Adizero Tempo 5 (#2) Miles: 8.50 |
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| Weight: 0.00 | Calories: 0.00 | |
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