| 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 | | 123.70 | 20.85 | 10.30 | 2.75 | 157.60 |
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| Mizuno Wave Elixir 6 - White/Yellow Miles: 96.60 | Mizuno Wave Elixir 6 - Green/Blue II Miles: 37.15 | MIzuno Musha 3 Miles: 9.25 | Mizuno Wave Elixir 6 - Green/Blue III Miles: 8.60 |
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| Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy run. |
| Mizuno Wave Elixir 6 - White/Yellow 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 | | 13.00 | 1.15 | 0.00 | 0.00 | 14.15 |
| Finally managed to get some MGP action in at the end of a long run. 7:55 average pace on a fairly hilly course. Last 1.15 miles were at 6:45 averaae pace. |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 14.15 |
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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 |
| It actually felt a touch chilly when I left the house this morning for my short recovery run! |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.35 | 5.00 | 0.00 | 0.00 | 11.35 |
| 4 1/2 mile warm up, then 1 mile @ 7:30 (transition mile), and then 5 miles at/around 7:05 (MGP). Followed by a 3/4 mile cool down. Felt pretty good apart from the second to last mile of MGP action. Oh well it wasn't as cool as it was supposed to be. Its is supposed to be cooler this week so hopefully I can generate some more speed! |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 11.35 |
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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 | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| Easy U-Loop run. |
| 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 | | 6.50 | 0.00 | 0.00 | 2.75 | 9.25 |
| Long warm up then 2400 all out (8:53 which wasn't what I'd hoped for....I got a little cold/tight waiting for the "off"), then 10 x 200 meter relays, i.e. we'd run 200 meters around the track then cut across the grass in the middle of the track while our buddy ran the other 200. After that I did the long way back to RunTex and then onto the gym, and then the bus to work. My legs were toast! |
| MIzuno Musha 3 Miles: 9.25 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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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 | 7.70 | 0.00 | 0.00 | 21.70 |
| Great run today. Started off in the mid/high 60s, which felt great. Easier course too. Average pace was 7:33 with plenty of MGP miles. I needed this one... |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 21.70 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| Easy run on the trail. Legs felt tired from Saturday ;o(. |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 7.90 |
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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 | | 5.15 | 0.00 | 3.10 | 0.00 | 8.25 |
| Legs felt very tired today so didn't do the full workout. Warm up then 5 x 1,000 meters, and then a cool down. I probably could have done more, but I think it would have bene counterproductive. Hoping for a good run on Saturday. |
| Mizuno Wave Elixir 6 - White/Yellow 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 | | 13.90 | 0.00 | 0.00 | 0.00 | 13.90 |
| Easy long run today. |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 13.90 |
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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 | 0.00 | 0.00 | 4.40 |
| Easy run around the golf course! |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 4.40 |
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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 | | 7.20 | 0.00 | 1.00 | 0.00 | 8.20 |
| Warm up then Wilke. Legs didn't feel great at the start of the workout, but it started to come together as the run went on. Linked up with Farshid for the "cool down". It started off easy enough, but we sped up once we hit the trail. The last mile was sub-6 min/mile pace ;o) |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 8.20 |
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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 | | 3.60 | 0.00 | 4.20 | 0.00 | 7.80 |
| Good effort today after a rough few days emotionally. warm up then 4.2 miles at an average 6:50 pace. I was a progressive type run as my average pace was about 7:10 going through 1 1/2 miles and steadily dropped. Yes, I failed to turn on the autolap function and I was running around an odd shaped loop. Mileage for this week will be poor, but next week, I hope to return to 50+ miles! |
| Mizuno Wave Elixir 6 - White/Yellow 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 | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| Easy long run today. Back to the hard stuff next week! |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 14.25 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Bit of a shocker this morning. I work up feeling a bit tired and lethargic. Then I opened the door to leg the dog out and it was pretty disgusting out. 77 degrees and 87% humidity = bloody awful. I took my running belt as I knew I’d need lots of fluids, but I just couldn’t get going. It was supposed to be 2 mile warm up, miles at MGP, then a 1 mile cool down. It became 6 ¼ miles of agonizingly slow miles. However, the positive is that I kept moving when all the time my legs were saying stop, go home, go back to bed. I’ll carry hat with me on race day….knowing that I can push through. However, I also hope that I’m not running 9 minute miles at the end of the marathon ;o). Fingers crossed for tomorrow. |
| Mizuno Wave Elixir 6 - White/Yellow 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 | | 1.60 | 7.00 | 0.00 | 0.00 | 8.60 |
| Much better run this morning. It was a cooler than yesterday, but the biggest help was that I got to run with a couple of folks. I jogged the .9 mile to meet them, which is just as well as when we started it was straight into the run, i.e. no warm up nonsense ;o). We did 7 miles at close to MGP. Here are the splits: 7:16, 7:09, 7:28, 7:16, 7:06, 6:59, 7:00. Average pace for those 7 miles = 7:10 min/mile. After that I jogged back to the house, and took the pup for a walk. |
| Mizuno Wave Elixir 6 - Green/Blue III Miles: 8.60 |
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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 | 2.00 | 0.00 | 6.00 |
| Fartlek workout. Felt great athe start, but then legs started to get very tired. Running form became worse than normal so headed home. I did a 15 minute warm up then 12 x 1 minute hard, 1 minute easy, and then a short recovery back to the house. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 123.70 | 20.85 | 10.30 | 2.75 | 157.60 |
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| Mizuno Wave Elixir 6 - White/Yellow Miles: 96.60 | Mizuno Wave Elixir 6 - Green/Blue II Miles: 37.15 | MIzuno Musha 3 Miles: 9.25 | Mizuno Wave Elixir 6 - Green/Blue III Miles: 8.60 |
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| Weight: 0.00 | Calories: 0.00 | |
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