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Red Nose Halfmarathon

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2012201320142015
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Location:

London,UK

Member Since:

Feb 10, 2013

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

MARATHON

St. George Marathon

  • 2013 - 3:48:49

Maine Coast Marathon

  • 2014 - 3:38:10

No Highschool/College running

Short-Term Running Goals:

 

Race Schedule - tentative

Santa Claus Run Battersea Park, December 5, 2015

Edingburgh Marathon May 29,  2016

Long-Term Running Goals:

Learn something new every day.

5K: 19:30

halfmarathon: 1:30:00

marathon: 3:10:00

 

Personal:

I live in London. I grew up skiing and played soccer my whole life.  Started running in 2012.

 

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Newton Momentum Lifetime Miles: 191.52
Brooks Cascadia Lifetime Miles: 314.02
Nike Turf Shoe Lifetime Miles: 106.51
Nike Luna Racer Lifetime Miles: 37.67
Bike Lifetime Miles: 528.34
Newton Distance Lifetime Miles: 10.65
Brooks Cascadia 7 Lifetime Miles: 150.57
Swim Lifetime Miles: 8.10
Montrail Bajada Lifetime Miles: 78.97
Saucony Mirage Drei Lifetime Miles: 235.16
Altra Olympus Lifetime Miles: 112.72
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
220.180.0013.100.00233.28
Brooks Cascadia 7 Miles: 6.00Saucony Ride 6 Miles: 86.90Saucony Mirage III Miles: 36.78Saucony Kinvara 4 Miles: 44.58Saucony Mirage Drei Miles: 35.00Saucony Mirage 3 Miles: 3.00Altra Olympus Miles: 3.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.180.000.000.008.18

PM:  run at C-shoals

         run with the Cabbagetown group
 

Brooks Cascadia 7 Miles: 6.00Saucony Ride 6 Miles: 2.18
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

PM: 3.5 easy

 

Saucony Ride 6 Miles: 3.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Red Nose Halfmarathon (13.1 Miles) 01:39:14, Place overall: 61, Place in age division: 12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.0013.100.0020.10

AM: warmup 2 miles

Race: started with 7:40 pace group and then took off at Mile 8 (negative splits)

Cooldown 5 miles

I am glad i got my first long run in, now recovery

Saucony Mirage III Miles: 7.00Saucony Kinvara 4 Miles: 13.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.130.000.000.007.13

Easy miles

Saucony Mirage III Miles: 7.13
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.670.000.000.007.67

PM: C-shoals

Saucony Ride 6 Miles: 7.67
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.950.000.000.0010.95

AM: Easy run with Back on my feet

PM:  Warmup; 6x1 miles (800m Steady pace 800m MP)

Warmdown

 

Saucony Ride 6 Miles: 3.40Saucony Mirage Drei Miles: 7.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.000.000.003.80

PM: Beltline run

Saucony Ride 6 Miles: 3.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Hogpen Hill Race (11.184 Miles) 01:50:56
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

2500 feet elvations gain in 18k (>11 miles).

i used the first 6 miles to warm up and endure the hard 5 miles up to 14% incline; the real strategy is to warm up properly and race the first 5-6 miles as hard as you can and then endure the incline. That way you get to the painbox around mle 6  and you want  to give up; so you "just" have to endure the next 5 miles.  I did not race this as i will run a marathon in 2 months however i hope that the hills provide the expected training benefits

Saucony Kinvara 4 Miles: 11.18
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.000.000.0010.15

Saucony Mirage III Miles: 10.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.450.000.000.008.45

AM: Warmup at PP

Saucony Mirage 3 Miles: 3.00Saucony Mirage Drei Miles: 4.45
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: gym
 

Saucony Ride 6 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6 miles steadypace (wow that was tough) i need to loosen up after the hill race and the intervals

Saucony Mirage Drei Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

PM: easy


 

Saucony Ride 6 Miles: 5.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.300.000.000.0020.30

AM:  Long run with progression at Warner Airforce Base

Saucony Kinvara 4 Miles: 20.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: easy at solver comet

PM: crosstraining

Saucony Ride 6 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.700.000.000.003.70

PM: c-shoals

 

Altra Olympus Miles: 3.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: easy

Saucony Ride 6 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

2 miles warmup

2 x 5 91.5m MP pace/800m Steady)

cooldown

Saucony Mirage III Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy at PP

Easy at Cabbagetown

Saucony Ride 6 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM:

cold/misty morning but of course still warmer than everywhere else in the Northeast.

 

wu; 2 miles 10k pace -4 min rest; 1 mile 5k pace; 4min rest 800m 3k pace; 2x400m 1mile pace

because of the cold and the the long run last week?  the legs did feel the fast turnover;  maybe also because i am sick -common cold; i did sweat a lot;

wd

Saucony Ride 6 Miles: 4.50Saucony Mirage Drei Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: easy miles

Saucony Ride 6 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy:

Saucony Mirage Drei Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM easy mp

Saucony Mirage Drei Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

PM: easy -steady

Saucony Ride 6 Miles: 8.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: easy w BOMF

Saucony Ride 6 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.500.000.000.0018.50

PM: Easy

Saucony Ride 6 Miles: 18.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
220.180.0013.100.00233.28
Brooks Cascadia 7 Miles: 6.00Saucony Ride 6 Miles: 86.90Saucony Mirage III Miles: 36.78Saucony Kinvara 4 Miles: 44.58Saucony Mirage Drei Miles: 35.00Saucony Mirage 3 Miles: 3.00Altra Olympus Miles: 3.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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