| 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 | | 137.85 | 10.00 | 20.50 | 0.00 | 168.35 |
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| Mizuno Elixir 7 #4 (Yellow) Miles: 58.35 | Mizuno Elixir 7 #3 (White) Miles: 97.50 | VFF Spyridon Green Miles: 12.50 |
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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 | 4.00 | 0.00 | 8.00 |
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Warm up to the track, then 4 x 1 mile repeats with 2 minutes active recovery inbetween each one. Pace was slow as legs feeling 100%. However, got the job done. Just need a 14 mile run on Saturday to each my weekly target ;o) |
| Mizuno Elixir 7 #4 (Yellow) 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 | | 13.75 | 0.00 | 0.00 | 0.00 | 13.75 |
| What a contrast to last weekend. This morning was horridly humid. I just had no life in my legs. It became a bit of a slog at the end, but JUST managed to drag myself far enough to reach my weekly goal ;o). |
| Mizuno Elixir 7 #3 (White) Miles: 13.75 |
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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 | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| Easy run on the trail. |
| Mizuno Elixir 7 #3 (White) 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 | | 3.35 | 0.00 | 4.00 | 0.00 | 7.35 |
| Warm up then 4 miles of tempo/progressive style acftion, and then a cool down. Fast miles were 6:50, 6:45, 6:31, 6:27. Again not earth shattering, but solid stuff. |
| Mizuno Elixir 7 #3 (White) Miles: 7.35 |
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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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy does it. |
| Mizuno Elixir 7 #4 (Yellow) Miles: 4.50 |
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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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Bad end to a bad week of running. Left it until toolate in the day to run, and it was in the low 80s. Suffered, but managed to get a reasonable distance in. While this week was not what I hoped for...I reminded myself that one bad week does not break a training season! |
| Mizuno Elixir 7 #4 (Yellow) Miles: 12.50 |
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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 | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| Easy run on the trail! |
| Mizuno Elixir 7 #3 (White) 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Wonderful morning for a run. Cool/cold and not too humid. I had planned to do a warm up then 4-5 miles of MGP or faster on some hills (Pecos and Expo). However, legs were tired so wasn't able to generate any real pace. However, it was a solid effort and more to come next week when I'll have a second crack! |
| Mizuno Elixir 7 #4 (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 | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| Easy run on the "danish" route. |
| Mizuno Elixir 7 #3 (White) Miles: 8.70 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.00 | 0.00 | 5.50 |
| Legs wered so had to cut this one short. 800s at the track with a warm up/cool down. |
| Mizuno Elixir 7 #4 (Yellow) Miles: 5.50 |
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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 | | 12.00 | 5.00 | 0.00 | 0.00 | 17.00 |
| Great morning for a run. Didn't get to run with the group as I slept in a little, but left the house around 7:15. Planned on 15 1/2, but randomly bumped into a friend I hadn't seen for a while so I ran with him for a bit before turning for home. I was able to pick up at the end, and ended up with a 7:45 min/mile average. Pretty pleased with that! |
| Mizuno Elixir 7 #3 (White) Miles: 17.00 |
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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 | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| Super easy run on the Hancock Golf Course trail. |
| Mizuno Elixir 7 #3 (White) 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 | | 3.00 | 0.00 | 0.50 | 0.00 | 3.50 |
| Awful run. Warmed up tot he track to do mile repeats. However, midway through the second lap my legs were just empty. Decided to rest up, and try again another day! |
| Mizuno Elixir 7 #4 (Yellow) Miles: 3.50 |
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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 |
| A little more juice in the legs today, but far from perfect. Hopefully will do ok when I go for 2K repeats tomorrow. |
| Mizuno Elixir 7 #3 (White) 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 | | 3.05 | 0.00 | 5.00 | 0.00 | 8.05 |
| Long warm up then 4 x 2Ks with 2 min rest in between each one. Splits were as follows: 7:53, 7:47, 7:53, 7:58. Legs were hurting on that last one! Splits weren't anything super special, but I'll take it! |
| Mizuno Elixir 7 #4 (Yellow) Miles: 8.05 |
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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 | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| Easy does it! |
| VFF Spyridon Green 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 | | 8.00 | 5.00 | 1.00 | 0.00 | 14.00 |
| Encouraging run today. I made the mistake of going out with a faster group than I should have it. Deep down I knew it was a fools errand, but perhaps I needed to see how long I could hang with them. The answer to that question was about 6 1/2 miles, and then managed to stay in touch for another couple of miles. Still they were a great few miles. Had to take my foot off the pedal to prevent a blow up, but then found some speed at the end. Ended up with 7:33 average pace, which is my best for a very long time. I'll need more speed, but this was a good boost and that coupled with my 17 mile 7:45 average pace last week means I'm continuing to move in the right direction. |
| Mizuno Elixir 7 #3 (White) Miles: 14.00 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| Legs very tired from yesterday so just a short one. |
| Mizuno Elixir 7 #3 (White) 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy run followed by core/weights. |
| Mizuno Elixir 7 #3 (White) 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 | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| Chilly run with the Welshrunner. |
| Mizuno Elixir 7 #4 (Yellow) 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 | | 4.10 | 0.00 | 4.00 | 0.00 | 8.10 |
| Great run! Left the house around 6:30pm when it was starting to cool down, but humidity was rising a little. headed down to the track for 800 repeats. Decided to wear the vibrams to put a little extra spring in my step. The first one wasn't terribly quick, but then felt better with the second one, and decided to just push as hard as I could. Legs were very tired on the last two, but managed to get the average for all just under 3 minutes (admittedly by less than a second) so was very pleased as haven't been that consistent for a while. Splits were as follows: 3:11, 3:05, 3:02, 2:59, 2:59, 2:53, 2:56, 2:48. |
| VFF Spyridon Green Miles: 8.10 |
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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 | | 137.85 | 10.00 | 20.50 | 0.00 | 168.35 |
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| Mizuno Elixir 7 #4 (Yellow) Miles: 58.35 | Mizuno Elixir 7 #3 (White) Miles: 97.50 | VFF Spyridon Green Miles: 12.50 |
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| Weight: 0.00 | Calories: 0.00 | |
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