| 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 | | 114.45 | 20.64 | 11.75 | 0.00 | 146.84 |
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| Nike LunarGlide +2 (Orange) Miles: 91.69 | Nike LunarGlide +2 (Black) Miles: 55.15 |
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| Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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Medium distance easy run this morning. Roughly 8:40 pace. |
| Nike LunarGlide +2 (Orange) Miles: 8.50 |
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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 | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| 1 1/2 miles of warm up, then 4 miles at 6:20 pace, followed by 1 1/2 miles of cool down action. |
| Nike LunarGlide +2 (Orange) Miles: 7.00 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 3.50 | 0.00 | 0.00 | 13.50 |
| First long run over 10 miles. Perfect running weather. Started out slow, and then reall picked it up over the last few miles. Here are the splits: 8:47, 8:26, 8:07, 7:57, 8:02, 7:53, 7:49, 7:49, 7:46, 7:30, 6:55, 7:00, 6:44, 6:54 (pace for final 1/2 mile). |
| Nike LunarGlide +2 (Orange) 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 | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| 1 1/2 mile warm up, then 4 x 2,000 meters with 2 minutes rest in between each one, followed by 1 1/2 miles back to base. Slits for the 2,000s was 8:01, 7:37, 7:57, and 7:59. So nothing to get too excited about, but solid stuff nonetheless. |
| Nike LunarGlide +2 (Orange) 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 | | 3.50 | 4.00 | 0.00 | 0.00 | 7.50 |
| 3.5 mile warm up then 4 mile tempo run. However, my legs weren't feeling 100% so could only manage 7:01 pace for that 4 mile stretch. |
| Nike LunarGlide +2 (Black) 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles super easy today...was going to be 16 miles today, but I'll be doing that tomorrow instead. |
| Nike LunarGlide +2 (Orange) 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Ran the last 16 miles of the San Antonio Marathon with a buddy. Average pace was between 8:15 and 8:20. Almost perfect conditions...only downside was that it was a little windy at times. However, soooooooo much better than last year ;o). |
| Nike LunarGlide +2 (Black) Miles: 16.00 |
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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 | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Warm up, then some solid hill work ( 5 up, 3 backwards, and 3 sprints), followed by a cool down. |
| Nike LunarGlide +2 (Orange) Miles: 8.30 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Super easy recovery run. |
| Nike LunarGlide +2 (Black) 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 | | 4.90 | 0.00 | 3.75 | 0.00 | 8.65 |
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Warm up, then drills followed by 6 x 1,000 meters with 200m jog as recovery, then cool down to the annex…stretching, and then a jog back to the gym. |
| Nike LunarGlide +2 (Black) Miles: 8.65 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles this morning. Plenty of hills, but plenty of downhill too. Would have liked to have done the last couple of miles a it faster with my friend who I ran with, but it just wasn't there. Maybe next time ;o). |
| Nike LunarGlide +2 (Orange) Miles: 16.00 |
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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 | 4.00 | 0.00 | 0.00 | 8.00 |
| A couple of easy miles, then 4 miles at sub-MGP on some tough hills, and then a couple more easy miles. |
| Nike LunarGlide +2 (Black) 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 |
| Just 4 this morning...legs were toasy from yesterday evening. |
| Nike LunarGlide +2 (Black) 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 | 4.14 | 0.00 | 0.00 | 17.14 |
| 17.14 miles - 7:52 average pace, with the last 4 miles at MGP. Pretty good considering the slow start, and the fact that it included Mt Bonnell. Here are the splits: 8:41, 8:05, 8:20, 8:25, 8:21, 7:55, 7:59, 8:06, 7:57, 7:58, 7:50, 7:35, 7:48, 7:14, 7:08, 7:10, 7:07, 1:00 (7:15 pace for .14 mile) |
| Nike LunarGlide +2 (Orange) Miles: 17.14 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Recovery run this morning. Felt good out there...although let's see how I feel after mile repeats tomorrow ;o). |
| Nike LunarGlide +2 (Black) Miles: 6.00 |
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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 | 4.00 | 0.00 | 9.25 |
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Breezy this morning. 2.75 mile warm up then 4 x 1 mile repeats, followed by 2/5 mile cool down. Splits were: 6:38, 6:24, 6:28, 6:22. |
| Nike LunarGlide +2 (Orange) Miles: 9.25 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 114.45 | 20.64 | 11.75 | 0.00 | 146.84 |
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| Nike LunarGlide +2 (Orange) Miles: 91.69 | Nike LunarGlide +2 (Black) Miles: 55.15 |
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| Weight: 0.00 | Calories: 0.00 | |
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