| 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 | | 159.30 | 5.00 | 14.50 | 1.50 | 180.30 |
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| Montrail Hardrock Miles: 15.50 | Adidas Adizero Tempo 5 (#2) Miles: 65.75 | VFF Spyridon Green Miles: 30.75 | Adidas Adizero Tempo 5 Miles: 56.60 | VFF Spyridon LS Olive/Orange Miles: 11.70 |
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| Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
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Brutal run this morning! It wasn't too hot, BUT it was excessively humid. Met up with a couple of buddies who were doing 16 miles. I'd planned to turn off early & do 12-13 miles. However, things didn’t quite pan out that way. The heat and humidity got to my male running buddy, and he dropped back after about 7 miles. That left me and a very petite lady. We’d started super early so it was still only around am, and didn’t want her running alone so just tried to grit it out. Alas I ran out of water after about 11 miles, but was saved by a random water stop at around mile 14. I think without that I would have been in serious trouble. Made it back to the house, but I was totally spent. Chucked two muscle miles, a 32oz Gatorade, had a shower and then collapsed on the bed for 20 minutes before I could even think about doing anything. Still I survived…oh and the pace...well over 9 minute mile average. As I said brutal! |
| Montrail Hardrock Miles: 15.50 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Core workout. |
| Adidas Adizero Tempo 5 (#2) 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 | | 6.05 | 0.00 | 0.00 | 0.00 | 6.05 |
| Easy does it! |
| Adidas Adizero Tempo 5 (#2) Miles: 6.05 |
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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 | | 6.25 | 0.00 | 2.00 | 1.50 | 9.75 |
| It was 2400 day at the track. Warm up (saw Derhammer on the trail there), then some drills, and then the main event. First lap was good, must have got complacent as the second lap was very slow, which left me a lot to do. Lap 3 was solid enough, but knew I needed to up the tempo. Started to pick it up on lap 4 and 5, and then went with everything on the final lap. Ended up with 9:01, which is my fastest time of the summer by 11 seconds, but still had hoped for 10-15 seconds faster. Still moving in the right direction! |
| VFF Spyridon Green Miles: 9.75 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Not a good run today. Just started to overheat, which is strange as it was cooler. Oh well...best to get the bad runs out of the way early ;o) |
| Adidas Adizero Tempo 5 Miles: 13.00 |
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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 |
| Wonderful cool morning for an easy run. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy does it ahead of hill work tomorrow. |
| Adidas Adizero Tempo 5 (#2) 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Long hill workout this morning. Warm up then 7 x 600 meters of hill action...gentle incline at first, then a tough stretch, and then easing off again at the end. Then it was 3 backwards on a 100-150 meter section, and then 3 sprints. Topped it off with a long cool down back tot he gym. |
| Adidas Adizero Tempo 5 (#2) 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 | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| Easy does it. |
| VFF Spyridon LS Olive/Orange Miles: 8.70 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Didn't feel well on Thursday or Friday so just took it easy today. |
| Adidas Adizero Tempo 5 Miles: 10.00 |
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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 |
| Recovery run on the trail |
| Adidas Adizero Tempo 5 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| ;o( |
| Adidas Adizero Tempo 5 (#2) 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 | | 3.50 | 0.00 | 1.50 | 0.00 | 5.00 |
| Shocking workout. Warm up felt good, but then started 800s and felt awful. Did 3 of them and then headed hom to lick my wounds ;o( |
| VFF Spyridon Green 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 | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
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After a long car ride home my legs were not 100%, and it was pretty hot. However, I was determined to finish what I'd started on Tuesday so it was back to the track. Pace was awful, but gritted my tetth through 8 x 800 meters. Most of them in the 3:10-3:112 range with one at 3:00. Not exactly inspiring stuff, but I go the job done. However, I think that it is very unlikely (make that impossible ;o) that I'll break my 10K PR in 2 weeks ;o( |
| Adidas Adizero Tempo 5 (#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 | | 13.10 | 4.00 | 0.00 | 0.00 | 17.10 |
| Decided to go out and back this morning while the vast majority of folks went point-to-point. I got my timing a little wrong, and ended up seeing the group come past me about 1/2 mile from my turnaround point, i.e. they were a mile in front of me when all was said and done. I tried for a few miles to pick up the pace and chase them down, but only succeeded in tiring myself out. Thats where the 4 MGP miles came in. Ended up right at 8 min/miles, which is better than it has been ;o) even if it isn't really what I need ;o( |
| Adidas Adizero Tempo 5 Miles: 17.10 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Legs fet very beaten up stil. Hopefully will do better tomorrow at mile repeats. |
| VFF Spyridon LS Olive/Orange Miles: 3.00 |
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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 | 1.00 | 3.00 | 0.00 | 8.50 |
| Tough workout this morning. I just didn't get into the workout...not sure why. It was mile repeats. First 3 were ok...around 6:20-25...although wanted 6:10-15, but legs totally shot on the last one hence the the MGP mile. Oh well. I'll live to fight another day! |
| Adidas Adizero Tempo 5 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 | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| Easy does it. |
| Adidas Adizero Tempo 5 (#2) Miles: 8.70 |
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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 | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
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3 mile warm up, then 4 mile tempo, then a 1 mile cool down. Tempo miles averaged around 6:45, which is ok given that it was 90 degrees (started at 5:30pm), and also on the trail which is slower.
Note: I was supposed to do 4 miles progressive, but realized I went out too hard so just tried (and succeeded) to hold onto the 6:45 pace.
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| VFF Spyridon Green 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Long run on my own. Average pace 7:50 min/mile. |
| Adidas Adizero Tempo 5 (#2) 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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I-35 loop + a little extra with Derhammer and another friend. Had to add on a little to get the full 8 miles ;o). |
| Adidas Adizero Tempo 5 (#2) 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 | | 159.30 | 5.00 | 14.50 | 1.50 | 180.30 |
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| Montrail Hardrock Miles: 15.50 | Adidas Adizero Tempo 5 (#2) Miles: 65.75 | VFF Spyridon Green Miles: 30.75 | Adidas Adizero Tempo 5 Miles: 56.60 | VFF Spyridon LS Olive/Orange Miles: 11.70 |
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| Weight: 0.00 | Calories: 0.00 | |
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