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Knoxille Sports Med Expo 5k

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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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Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
292.11	42.32	51.93	2.00	388.36

Sun, Mar 28, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	13.10	0.00	13.10

Sun, Apr 04, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Mon, Apr 05, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	3.00	0.00	0.00	3.00

Wed, Apr 07, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Thu, Apr 08, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Fri, Apr 09, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	0.00	11.00

Sat, Apr 10, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.50	0.00	0.00	0.00	2.50

I decided to jump on a short trail today

Comments

From baldnspicy on Sun, Apr 11, 2010 at 00:32:14 from 72.77.104.200

Cool! Welcome!

From missy on Sun, Apr 11, 2010 at 12:28:35 from 65.100.213.241

I want to get back on the trail. It has been forever!!! Trails are where it's at. :)

Sun, Apr 11, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.50	0.00	0.00	0.00	6.50

It was pretty warm today, but I got it in.

Lap Data

Lap Time Distance Pace/Speed AHR MHR

1 08m 59s 1.00 miles 08m 59s /mile 147 161

2 08m 40s 1.00 miles 08m 40s /mile 165 172

3 08m 37s 1.00 miles 08m 37s /mile 170 175

4 09m 13s 1.00 miles 09m 13s /mile 169 178

5 08m 55s 1.00 miles 08m 55s /mile 177 183

6 08m 55s 1.00 miles 08m 55s /mile 182 184

7 04m 33s 0.51 miles 08m 57s /mile 183 186

Comments

From Riley on Sun, Apr 11, 2010 at 20:42:47 from 71.213.124.54

Welcome to the Blog. Your goals are similar to mine, I would like to BQ in the next year or two & I also will be in the 35 yr category. Good luck with your running challenges.

From Burt on Mon, Apr 12, 2010 at 00:41:16 from 98.177.220.145

Welcome to the blog. Good luck.

From SlowJoe on Mon, Apr 12, 2010 at 16:00:27 from 184.79.24.255

Welcome - You'll find plenty of similar people on the blog (like myself) that spent years sitting around getting out of shape and just recently started running. Good luck to you.

From Nevels on Mon, Apr 12, 2010 at 16:16:32 from 131.204.15.93

welcome aboard...

good luck at country music next year. if you want a fast one that's not too far from nashville, you could always try the relatively flat and fast rocket city marathon in huntsville (i'll likely be chasing a marathon pr there in december....)

looking forward to seeing your progress...

Mon, Apr 12, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Easy Track run today at lunchtime.

Lap Data

Lap Time Distance Pace/Speed AHR MHR

1 08m 35s 1.00 miles 08m 35s /mile 150 163

2 08m 30s 1.00 miles 08m 30s /mile 165 170

3 08m 41s 1.00 miles 08m 41s /mile 171 174

4 08m 45s 1.00 miles 08m 45s /mile 176 180

5 08m 10s 1.00 miles 08m 10s /mile 184 194

Tue, Apr 13, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Lap Data

Lap Time Distance Pace/Speed AHR MHR

1 08m 46s 1.00 miles 08m 46s /mile 151 166

2 08m 52s 1.00 miles 08m 52s /mile 163 168

3 08m 42s 1.00 miles 08m 42s /mile 170 176

4 08m 40s 1.00 miles 08m 40s /mile 178 182

5 08m 22s 1.00 miles 08m 22s /mile 184 191

Wed, Apr 14, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Today I rest before my fitness test tomorrow

Thu, Apr 15, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.50	0.00	1.50	0.00	5.00

Today was my Air Force PT Test. It involved waist & weight measurements, pushups (1-min), situps (1-min), and a 1.5 mile sprint.

Prior to this run my best 1.5 mi time was 10:05, in Sept 2008.

Todays results:

Waist: 32.5in

Weight: 168lbs

Pushups: 55

Situps: 47

1.5 mi: 9:32

Score 98.75 out of 100.

I logged my remaining miles for the day during a 1 mile warmup, and an afternoon 2.5 mi run.

Fri, Apr 16, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.10	0.00	0.00	0.00	5.10

Lap Data

Lap Time Distance Pace/Speed AHR MHR

1 08m 49s 1.00 miles 08m 49s /mile

2 08m 45s 1.00 miles 08m 45s /mile

3 08m 50s 1.00 miles 08m 50s /mile

4 08m 44s 1.00 miles 08m 44s /mile

5 08m 09s 1.00 miles 08m 09s /mile

6 00m 43s 0.10 miles 06m 50s /mile

Sat, Apr 17, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.06	0.00	0.00	0.00	10.06

I am working my way towards the 10mi/day goal recommended on the site. I figure it will take me roughly 3-4 months to get there. My paces will be based on McMillans calculations and my one-mile time (6:15).

Sun, Apr 18, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Sundays are going to be my weekly rest/reovery day.

Mon, Apr 19, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	2.00	4.00	0.00	6.00

This is the first good run iv'e had in a few weeks. I felt great!

Lap Data

Lap Time Distance Pace/Speed AHR MHR

1 08m 12s 1.00 miles 08m 12s /mile

2 07m 34s 1.00 miles 07m 34s /mile

3 07m 46s 1.00 miles 07m 46s /mile

4 07m 48s 1.00 miles 07m 48s /mile

5 08m 16s 1.00 miles 08m 16s /mile

6 07m 53s 1.00 miles 07m 53s /mile

7 00m 03s 0.01 miles 08m 44s /mile

Tue, Apr 20, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	6.00	0.00	0.00	6.00

Lap Data

Lap Time Distance Pace/Speed AHR MHR

1 08m 27s 1.00 miles 08m 27s /mile

2 08m 19s 1.00 miles 08m 19s /mile

3 08m 25s 1.00 miles 08m 25s /mile

4 08m 49s 1.00 miles 08m 49s /mile

5 08m 26s 1.00 miles 08m 26s /mile

6 07m 32s 1.00 miles 07m 32s /mile

7 00m 07s 0.02 miles 07m 35s /mile

Wed, Apr 21, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.50	0.00	0.00	0.00	6.50

This run was about 20secs slower than MP, based on mcmillans formula, so i'll call them easy miles.

Lap Data

Lap Time Distance Pace/Speed AHR MHR

1 08m 40s 1.00 miles 08m 40s /mile

2 08m 15s 1.00 miles 08m 15s /mile

3 08m 13s 1.00 miles 08m 13s /mile

4 08m 27s 1.00 miles 08m 27s /mile

5 08m 25s 1.00 miles 08m 25s /mile

6 08m 28s 1.00 miles 08m 28s /mile

7 04m 09s 0.50 miles 08m 13s /mile

Thu, Apr 22, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.10	0.00	2.00	0.00	6.10

Today was 4 miles at lunchtime (8:29/mi) and 2 mi after work (7:14/mi) totaling 6 for the day.

Fri, Apr 23, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.35	0.00	0.00	0.00	10.35

Slow run, my training partner really struggled with the 80 degree heat today. I was fine, and was happy to run a slower pace (avg 9:46/mi)

Comments

From runnerjeffaz on Fri, Apr 23, 2010 at 23:40:09 from 68.228.204.202

I did a race out of Chatanooga in the fall called the Chicamauga, have you ever run that? Very scenic and fun. TN is a great place to visit.

From AF-SGT on Sat, Apr 24, 2010 at 11:21:10 from 75.136.220.245

No, I've never run in that part of the state. But I tell you what, I love running in the Knoxville area. If you ever get a chance to come this way again, look me up and I'll show you some of the beautiful east Tennessee countryside.

Sat, Apr 24, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.10	0.00	0.00	0.00	5.10

43 minutes on the treadmill today. Unfortunately I couldn't run outside today because my wife is out of town and I am in charge of the kiddos....overall I felt sluggish for the first mile, then I felt great as I went along. I finished the last 1/4 mi @ 5:59 pace.

I have no idea how you fast people can maintain sub 6 min/mi paces for an entire marathon. If there is a techniques to it, please let me know so I can work on it;)

I am very happy, this is my FIRST EVER week over 40 miles.

Tomorrow is a rest day.

Sun, Apr 25, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest Day

Mon, Apr 26, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

Ran for an hour this morning about a 8:34/mi pace. I am entering my week of 7 mile runs and my Saturday 10 miler.

Tue, Apr 27, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	7.10	0.00	0.00	7.10

I did 7 miles at 8:08/mi avg this morning.

Wed, Apr 28, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.10	0.00	0.00	0.00	7.10

Easy miles (8:35/mi) today my legs were a little heavy and the temp was a little under 40 this am.

Thu, Apr 29, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

7 miles with drills interspersed in miles 3 and 4.

Fri, Apr 30, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	7.00	0.00	7.00

7 miles in 56:04, just under an 8 min mile pace for the entire run. I would call this a comfortably hard pace.

Sat, May 01, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

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 Data

Lap Time Distance Pace/Speed

1 09m 17s 1.00 miles 09m 17s /mile

2 09m 15s 1.00 miles 09m 15s /mile

3 09m 22s 1.00 miles 09m 22s /mile

4 09m 29s 1.00 miles 09m 29s /mile

5 09m 19s 1.00 miles 09m 19s /mile

6 08m 21s 1.00 miles 08m 21s /mile

7 09m 03s 1.00 miles 09m 03s /mile

8 09m 13s 1.00 miles 09m 13s /mile

9 08m 37s 1.00 miles 08m 37s /mile

10 08m 47s 1.00 miles 08m 47s /mile

Mon, May 03, 2010

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

From Predog on Tue, May 04, 2010 at 02:33:22 from 174.27.227.32

Good idea. I take that approach from time to time as well when I feel like I'm pushing the limits a little too hard. One thing I've learned is that you can't rush things. It's good to push the boundaries at the right times and when your body can handle it, but you have to ease off the intensity if you start to break down. Lookin' good!

Tue, May 04, 2010

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

Wed, May 05, 2010

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

From KP on Wed, May 05, 2010 at 17:52:34 from 65.208.22.26

are you affected by any of the flooding?

From AF-SGT on Wed, May 05, 2010 at 18:02:03 from 75.136.220.245

Luckily, my family and I are in East TN in Knoxville, and are safe from the flooding. However, I do have relatives in the Nashville area, and thankully they are all doing well. I grew up in Nashville, and am amazed by the damage of the flood.

Thank you very much for asking, my family and I appreciate your thoughfulness.

Thu, May 06, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	8.00	0.00	0.00	8.00

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.

Fri, May 07, 2010

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

From Burt on Fri, May 07, 2010 at 18:07:22 from 206.19.214.144

Good recovery. You did your 8 yesterday in almost the same time as your 7 today.

Sat, May 08, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	0.00	10.50

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 Data

Lap Time Distance Pace/Speed

1 09m 16s 1.00 miles 09m 16s /mile

2 08m 58s 1.00 miles 08m 58s /mile

3 08m 50s 1.00 miles 08m 50s /mile

4 09m 13s 1.00 miles 09m 13s /mile

5 09m 13s 1.00 miles 09m 13s /mile

6 08m 45s 1.00 miles 08m 45s /mile

7 08m 45s 1.00 miles 08m 45s /mile

8 08m 45s 1.00 miles 08m 45s /mile

9 07m 34s 1.00 miles 07m 34s /mile

10 08m 07s 1.00 miles 08m 07s /mile

11 04m 44s 0.50 miles 09m 24s /mile

Mon, May 10, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	9.10	0.00	0.00	9.10

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.

Tue, May 11, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.01	0.00	0.00	0.00	7.01

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.

Wed, May 12, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.16	0.00	0.00	1.00	9.16

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.

Thu, May 13, 2010

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.

Fri, May 14, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.13	0.00	0.00	0.00	7.13

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

From KP on Fri, May 14, 2010 at 17:55:27 from 65.208.22.26

way to tough it out in the heat and humidity! i was at an outdoors function at lunch today in a dress and i could feel the sweat trickling down my back. so gross! it it brutal out for only may...

Sat, May 15, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.61	0.00	0.00	0.00	10.61

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.

Mon, May 17, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.06	0.00	0.00	0.00	7.06

59m 58s 7.06 miles 08m 29s/Mi

Equipment:

Mizuno Wave Inspire 6

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.

Tue, May 18, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	7.23	0.00	7.23

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....

Wed, May 19, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	3.00	0.00	7.00

55m 48s 7.00 miles 07m 58s/Mi

Lap Data

Lap Time Distance

1 08m 32s 1.00 miles

2 08m 23s 1.00 miles

3 08m 20s 1.00 miles

4 08m 14s 1.00 miles

5 07m 45s 1.00 miles

6 07m 22s 1.00 miles

7 07m 12s 1.00 miles

Thu, May 20, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	5.00	0.00	8.00

Total 8.09 mi 1:03:46 (7:53 avg)

Fri, May 21, 2010

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.

Sat, May 22, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.42	0.00	0.00	0.00	10.42

1h 41m 04s 10.42 miles 09m 42s/Mi

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 ;)

Sun, May 23, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.35	0.00	0.00	0.00	8.35

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.

Tue, May 25, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.12	0.00	0.00	0.00	5.12

45m 38s 5.12 miles 08m 55s/Mi

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.

Wed, May 26, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	1.00	6.50

Thu, May 27, 2010

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.

Sat, May 29, 2010

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

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

From Burt on Sun, May 30, 2010 at 01:06:55 from 68.225.214.248

Nice job Paul. You put the race mileage as 5.1, so it shows you have a 4:10 pace. That's amazing! LOL!

Mon, May 31, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

43m 11s 5.00 miles 08m 38s/Mi

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.

Tue, Jun 01, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.01	0.00	0.00	0.00	5.01

One mile in the new vibams, and four in my regular shoes.

Wed, Jun 02, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.15	0.00	0.00	0.00	5.15

1.25 in vibrams, and the rest in my normal mizuno's. Avg Pace 7:51/mi

Thu, Jun 03, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Very slow 9:18 pace

Fri, Jun 04, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	7.12	0.00	0.00	7.12

55:48

7:50/mi avg pace

I did the last mile in the vibrams and got a small bliste on the bottom of a toe. Oh well, such is life.

Comments

From RivertonPaul on Fri, Jun 04, 2010 at 17:57:12 from 67.42.27.114

VFFs give me blisters, too.

Mon, Jun 07, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	3.00	0.00	7.50

Tue, Jun 08, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Wed, Jun 09, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.11	0.00	0.00	0.00	3.11

7:23/mi pace

Thu, Jun 10, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	3.00	0.00	3.00

LAst run I will get for the next week. I'll be down in Key West on vacation visiting my daughters, and won't be thinking about whether or not I should run.

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
292.11	42.32	51.93	2.00	388.36

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