| Member Since: Jul 13, 2010 Gender: Male Goal Type: Local Elite Running Accomplishments: Philly Marathon: 2:58 Boston Marathon: 3:03 18 Mile Tune-up: 1:56
Short-Term Running Goals: I hope to run a sub-2:50 marathon, and to complete several events of 50 miles or longer. I also hope to run a sub-5:00 mile.
Long-Term Running Goals: I expect to compete in distance running for the next 30 years. Personal: Didn't run a lick until college, and then only to make weight for coxswaining (college crew). Rowed, sculled, and coxed for over a dozen years at all levels from club to international. |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 69.16 | 29.80 | 12.00 | 17.44 | 128.40 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 133.67 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 3.00 | 6.40 |
| 2 x 1.7 miles (to and from the track) 3 miles on the track (goal time of 18:00, actual time 17:53) Pretty easy pace. I would like to think I could knock off three 5:40s or 5:35s. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 134.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| Ran six miles at about 7:00 pace, first half slower and second half faster. It took a while to loosen up, but the last third or so was really a smooth and enjoyable lope. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 135.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 1.50 | 4.90 |
| Run to and from track (2x1.7mi) 12 x (220yds sprint/220 yards walk) Did most of these at 34s or 35s, slowed a bit to 37s for three sprints, did last at 33.9s. (The workout plan has this workout at 39s per 220yd, but that felt way way too slow.)
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.00 | 0.00 | 5.50 |
| run to and from track (3.5 miles)
2 miles in 11:55
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 2.50 | 7.40 |
| Run to and from track (2 x 1.7mi) 10 x (440yds/220yds walking recovery) in 77,76,76,76,76,77,78,76,75,73 seconds This was supposed to be 85 seconds per quarter mile, but that pace is too slow to be at all challenging or interesting. I feel confident I could do this in flat 75s or 74s. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 2.25 | 7.15 |
| Run to and from track 6 x (660yds/440 jogging recover) @ 1:50, 1:59, 1:58, 1:58, 1:57, 1:56 Felt good! The jogging took 2:30.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 134.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.40 | 0.00 | 0.00 | 9.40 |
| 9.4 miles at 6:44/mile pace. Easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 132.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 5.00 | 0.00 | 5.00 |
| 5 miles at 6:10/mile pace. Over a good hilly course with 200 feet of rise. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 133.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.56 | 3.40 | 0.00 | 1.56 | 6.52 |
| run to and from track 2x1.7mi at 6:30/mile pace 5 x (440 yrds sprint / 110 jogging / 110 yrds sprint / 440 jogging) 74, 15, 76, 16, 75, 16, 74, 16, 74, 16
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| My hips and ankles were INCREDIBLY stiff for this workout. I think I am under-rested. I will likely take a rest day, and commit to getting as much sleep and nutrition as possible.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.88 | 4.28 |
| The usual 2x1.7 miles to and from track run slowly. Then ran 880yds in 2:31, 660yds walking recovery (at 3mph walk, for 7:30), 440yds in 1:13, 660 WR, 220yds in 0:31.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 134.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 1.00 | 6.40 |
| Run to and from track. 2 x (8 x 100m dash / 200m jog) with 5:00 rest between sets. The dashes were all between 14.5s and 15.5s. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles, with about 200 feet of hill from Gowanus Canal to Prospect Park, 1 mile of ascent, for about 4% grade of nice easy hill. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 2.00 | 6.00 |
| Run to and from track (2x1.7 miles) easy pace. 1 mile on track in 5:30 / 1k jog in 7:00 / 1 mile on track in 5:29 This was somewhat challenging, but with another 1k jog rest I'm confident I could run another one or two miles at 5:30 pace.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles, with about 200 feet of hill from Gowanus Canal to Prospect Park, 1 mile of ascent, for about 4% grade of nice easy hill. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 5.00 | 0.00 | 5.00 |
|
5 miles in 30:51 (6:10/mile pace) with a 1 mile 3% grade hill from mile marker 1 to 2, and then down the same hill from marker 2.5 to 3.5.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 1.75 | 6.65 |
| Run easy to and from track (3.4mi)
4 x (660 in 1:52, 110 R, 110 in :16, 550 R) 1:51, 16.4, 1:49, 16.0, 1:50, 16.1, 1:52, 15.6 The sprints felt strong, the 660s were not easy but doable.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Shake-it-out easy run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 1.00 | 5.40 |
| Run to and from track (3.4 miles)
4 x (220 in :35, 440 R), 5:00 rest, 0.5 mile time trial 220yds in 34s, 35s, 33s, 32s Half mile in 2:22.9 The half mile wasn't hard enough; I didn't force the speed and finished feeling I could've run another half or full lap at that pace. I am confident I can run 2:17 at my current fitness level. Frustrating that I didn't go fast enough, but I can't be looking at the stopwatch in my hand multiple times (in the dark on an unlit track) during a two lap sprint.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy short run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 69.16 | 29.80 | 12.00 | 17.44 | 128.40 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 133.67 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|