| Location: Maryville,TN, Member Since: Apr 10, 2010 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 5/29/2010: 5k: 21:15 (18 OA/2 AG)
3/28 HM: 1:56:XX
Short-Term Running Goals: I hope to BQ in the next 2-3 years. I will be in the 35 yr category, so I need a 3:15:59 to qualify, and I know that is well within my reach. Personal: I have always been athletic, but never a "runner". When I was growing up I swam, played football and basketball. I continued to be recreationally active in those sports until I was in my mid to late 20's. After I got married, I got lazy, and out of shape (by my standards). Although I have never been obese, or faced any wieght challenges, I was definately not in good shape.
At the end of 2006, I decided to get back into shape, and decided to give Triathlons a shot. In 2007, I completed three tri's. After 2007, I had a bunch of life circumstances occur (moving, new job, etc) that kept me from completing another Tri.
Although I wasn't competing, I was still working out. In 2008-2009 I did a mix of short running and weightlifting. Mostly I concentrated on gaining some weight ( because the wifey likes it) and got up to about 190lbs. Although I looked pretty good, I missed the competition of triathlons. I was hoping to complete several tris this year, and registered for a couple races. Unfortunately, I realize I just dont have enough time to train properly for a three sport event such as triathlon and eve be competetive in my AG.
In January 2010, I led a team of coworkers to participate in "the fittest company challenge" for the Knoxville Marathon. We won our category by a landslide. My part was to run a half marathon (my first) I was under trained, and didn't perform up to my capabilities. I finsihed in 1:56, but felt I should have been closer to 1:45. This prompted my change.
I am now committed to being a RUNNER. I transferred my triathlon races over to trail races this year (it was either trail races, or sacrifice my registration fees) and plan to register for my first Marathon in April 2011. The race will be the Country Music Marathon in Nashville, TN. Between now and then, I want to become a strong runner, with a goal to BQ in the next couple years. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 147.53 | 17.10 | 18.33 | 2.00 | 184.96 |
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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 |
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I kept the majority of this run very slow in the mid 9's/mi, but I added a few miles at a little faster pace just because I was bored.
| Lap |
Time |
Distance |
Pace/Speed |
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| 1 |
09m 17s |
1.00 miles |
09m 17s /mile |
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| 2 |
09m 15s |
1.00 miles |
09m 15s /mile |
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| 3 |
09m 22s |
1.00 miles |
09m 22s /mile |
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| 4 |
09m 29s |
1.00 miles |
09m 29s /mile |
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| 5 |
09m 19s |
1.00 miles |
09m 19s /mile |
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| 6 |
08m 21s |
1.00 miles |
08m 21s /mile |
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| 7 |
09m 03s |
1.00 miles |
09m 03s /mile |
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| 8 |
09m 13s |
1.00 miles |
09m 13s /mile |
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| 9 |
08m 37s |
1.00 miles |
08m 37s /mile |
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| 10 |
08m 47s |
1.00 miles |
08m 47s /mile |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.12 | 0.00 | 0.00 | 0.00 | 7.12 |
| This run was a little over an hour, and I avg'd about 8:55/mile. My goal this week is to run the same distances as last week, with lower intensity. Hopefully this will allow me to recover from the last few weeks sufficiently before moving up to 8 mile runs next week. The difficult part of this week will be not pushing when my legs feel good. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.27 | 0.00 | 0.00 | 0.00 | 7.27 |
| I ran 4 miles before PT today at an 8:15/mi pace, then slowed down to 8:30/mi when the students joined me for the last 3.25 miles. Total time was 1:00:58 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
| 1:01:17 total time on this run which is about an easy 8:34/mi pace. My legs were a little tight today, but they loosened up pretty quickly. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
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8 miles in 1:03:39 thats about an avg of 7:58, although it was not evenly paced. I ran the first 4 miles before the students came down for PT. After they got there, i did a 10 min warmup with them followed by a 10 min tempo run on the track, and then a cooldown.
I was planning on holding back this week, and was successful until today. On top of running hard this morning, I also felt the urge to go for a second run. I didn't do it, but i was very close to just going down to the track for an extra 3 mile recovery paced run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.06 | 0.00 | 0.00 | 0.00 | 7.06 |
| A little over 7 miles in about 1:02:00. Today was just a nice easy recovery run. I felt good, but definately needed a recovery since the legs were a little heavy. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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I don't really know how to categorize my runs into easy/mp/threshold etc, I just run whatever feels comfortable for the day. Sometimes its faster, sometimes I take it easy. Today's weekly long(ish) run. 10 miles doesnt feel that long anymore. I wanted to stretch it out, but I just played with my pacing instead to see how I was feeling at this distance. Total time was 1:32:08 for 10.5 miles. In a few more weeks, this should be about the length of my daily run.
| Lap |
Time |
Distance |
Pace/Speed |
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| 1 |
09m 16s |
1.00 miles |
09m 16s /mile |
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| 2 |
08m 58s |
1.00 miles |
08m 58s /mile |
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| 3 |
08m 50s |
1.00 miles |
08m 50s /mile |
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| 4 |
09m 13s |
1.00 miles |
09m 13s /mile |
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| 5 |
09m 13s |
1.00 miles |
09m 13s /mile |
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| 6 |
08m 45s |
1.00 miles |
08m 45s /mile |
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| 7 |
08m 45s |
1.00 miles |
08m 45s /mile |
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| 8 |
08m 45s |
1.00 miles |
08m 45s /mile |
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| 9 |
07m 34s |
1.00 miles |
07m 34s /mile |
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| 10 |
08m 07s |
1.00 miles |
08m 07s /mile |
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| 11 |
04m 44s |
0.50 miles |
09m 24s /mile |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.10 | 0.00 | 0.00 | 9.10 |
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I started off with 4 miles before PT averaging a 7:47 pace. When the students joined me we slowed down to 8:44 for 3.5 miles, and I finished off my miles with a short 1.5 miles at 7:57 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.01 | 0.00 | 0.00 | 0.00 | 7.01 |
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Today I did a nice EASY 7 mile run in 1:02:24 (8:54.mi). My legs felt pretty heavy, but I was motivated to continue my consistent running pattern. I have not missed a scheduled run since April 4th, and I plan on keeping that streak alive for quite a long time. Although I didn't have a fast pace today, I was very happy with the effort. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.16 | 0.00 | 0.00 | 1.00 | 9.16 |
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9.16 miles in 1:17:20 (8:26/mi)
Completed 4x400 repeats with 200 recovery in the middle of the run. Repeats accomplished as follows:
1: 1:23
2: 1:26
3: 1:30
4: 1:28
These repeats are within the recommended range provided by the McMillan Running Calculator, which says I should complete 400's between 1:24-1:34
Also did a few strides, lunges, butt kicks and bounds during the run.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 Miles in 1:02:00, this was a very easy run, my legs are pretty beat up from yesterday. Tomorrow is going to be tough, I cant get my run in early because I have to be at work by 6 am, and the weather report is calling for T-storms in the afternoon. I will get it in, but it may not be fun. I will probably log somwhere between 7-9 miles of easy running so don;t mess up my Saturday run. Only a few more weeks, and I wil be at 60mpw. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.13 | 0.00 | 0.00 | 0.00 | 7.13 |
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1:01:43 ffor 7 miles (8:40/mi)
Well, this was a HOT run. I did the first 3 miles down on the track. It was about 90 degrees out, when I started to feel a little light headed I just headed inside to the treadmill to finish off my miles with the fan blowing cool air in my face.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.61 | 0.00 | 0.00 | 0.00 | 10.61 |
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| 1h 36m 27s |
10.61 miles |
09m 05s/Mi |
This was not a good run, I didn't have any gels today, and the heat was climbing steadily throughout my run. I am going to have to start running earlier in the morning.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.06 | 0.00 | 0.00 | 0.00 | 7.06 |
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| 59m 58s |
7.06 miles |
08m 29s/Mi |
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Nice early morning run. My legs are definately tired and I have an 8mi trail race this weekend. I am not tapering or planning on being competitive, it will be more for fun than anything.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 7.23 | 0.00 | 7.23 |
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I ran a faster pace today, but it was broken up into two runs, am & pm, due to work obligations.
The AM run was 3.59 mi @ 7:59/mi pace with my students.
The PM run was 3.64 mi @ 7:29/mi pace solo
Overall for the day I did 7.23 miles in 55:54, avg pace 7:44/mi
So, this afternoons run was a little different. I changed my stride and focused on the kick portion of my stride. Although I felt a little odd, I found myself running faster, and it seemed like it was a little less effort. I think it forced me to lean a little more foreward than normal, and made my footstrike fall a little more underneath my center, although I have no video support.
Is this something I should focus on for a while and see if it becomes a comfortable running stride? Or should I just insert this type of run occassionally and see if it helps my natural stride? I don't know.... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
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| Lap |
Time |
Distance |
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| 1 |
08m 32s |
1.00 miles |
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| 2 |
08m 23s |
1.00 miles |
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| 3 |
08m 20s |
1.00 miles |
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| 4 |
08m 14s |
1.00 miles |
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| 5 |
07m 45s |
1.00 miles |
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| 6 |
07m 22s |
1.00 miles |
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| 7 |
07m 12s |
1.00 miles |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
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Total 8.09 mi 1:03:46 (7:53 avg)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 1:03:35, I needed a nice easy recovery run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.42 | 0.00 | 0.00 | 0.00 | 10.42 |
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| 1h 41m 04s |
10.42 miles |
09m 42s/Mi |
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Wow, well today was a very tough run mentally and physically. My legs were very fatigued today, and I had no energy. Consequently, I was forced to walk several times during my run today. Whether or not I race tomorrow is still up in the air. If I do, it will just be an easy workout opposed to a hard race effort.
On another note, this has been a great month of running. I have achieved new milestones weekly either through total distance or pace, and I am poised to hit the monthly 200 mile mark for the first time if I can hit another 47 miles. Thats about 7 runs. I should have it in the bag ;)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.35 | 0.00 | 0.00 | 0.00 | 8.35 |
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Slow trail race, that kicked my butt. This was my first, and I was ill prepared for the amount of hills. Ultimately the hills defeated me, and I had a very very slow time. I considered not doing the race because after yesterdays run, I knew my legs were completely dead. But I figured what the hell, might as well give it a go.
I won't advertise my time, i'll just learn from the experience and fight another day.
There were only about 20 people in the race, and they all kicked my butt. I let it be know that I was Dead Last! and was jsut happy to finish. On the bright side, I got a great race shirt out of it. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.12 | 0.00 | 0.00 | 0.00 | 5.12 |
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| 45m 38s |
5.12 miles |
08m 55s/Mi |
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Nice eaesy short run today. I just wanted to ge the blood moving in my legs, they are stil pretty sore from the race on Sunday.
This week will be about 50% of my last few weeks volume, and I hope I can race a sub 20 min 5k on Saturday, it would be a new PR.
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 1.00 | 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.07 | 0.00 | 0.00 | 0.00 | 2.07 |
| Just a couple miles to loosen the legs up for the 5k tomorrow. If I have an absolutely perfect race, I MIGHT end up sub 20. | | Add Comment |
| | Race: |
Knoxille Sports Med Expo 5k (3.1 Miles) 00:21:15, Place overall: 18, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 3.10 | 0.00 | 4.10 |
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I had a great race today! Although I didn't reach my goal of sub 20 mins, I still PR'ed with 21:15, and finished 2nd in my AG, right behind (45 sec) my training partner. Averaged 6:52 for the race, and think I could have done better if I had prepared for the hills.
I was forced to run by feel today, as my Garmin died before the race. Because of that, I had no idea how fast I was going. I felt like I was giving all I had though, so it;s all good. Afew more hills in training would have definately made a HUGE difference.
The extra mile was my warmup | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| 43m 11s |
5.00 miles |
08m 38s/Mi |
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Easy run. Hamstrings were still a little sore from the 5k.
After work today I went and bought my first pair of Vibram KSO's. I'm excited to give them a try in the morning.
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 147.53 | 17.10 | 18.33 | 2.00 | 184.96 |
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