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Chattahochee Road Runner

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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
163.7434.0028.000.00225.74
Adidas Adios 2 Miles: 46.70Bike Miles: 12.00Saucony Ride 6 Miles: 49.67Saucony Mirage 3 Miles: 20.00Adidas Boston 4 Miles: 70.70Brooks Cascadia 7 Miles: 8.00Montrail Bajada Miles: 6.67Saucony Mirage III Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Chattahochee Road Runner (6.21 Miles) 00:43:31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.006.000.0017.00

10K race with a 9 miles warmup; marathon specific ("let go 3 practice").

Easy warm up 9 miles miles: 6 miles early rising (5:30) ; then 3 miles race warm up (strides, ....); then treshold run for 6 miles as part of the chattahoche road runner race:

Legs heldup; i was able to endure on mile 6 of the 10k race  (which was actually mile 15 over all); big confidence builder for me;  SGM in the fall did not wear me out too much; i was able to dig deep. I have increased endurance and speed for the last year. Happy with the results of the treshold run.  The last part was a very steep downhill part; also during this part i did not loose composure; some runners got injured during the finish downhillpart (hamstring); the 10k is definielty a fast 10K which puts things in perspective;  i was able to run this part full out; next race will be a half marathon in April as a prep for the marathon in May. I am thrilled and humbled at the same time.

 

 

 

cooldown with the bike

Adidas Adios 2 Miles: 9.00Bike Miles: 6.00Saucony 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
4.000.000.000.004.00

Saucony Mirage 3 Miles: 4.00
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 run 

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
6.000.003.000.009.00

PM:

Warmup 3mile 200m track loop

Intervals: 6x800 on the treadmill  6:35 incline at .5%

Cooldown 1.5 miles

Adidas Adios 2 Miles: 9.00Bike 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
6.008.000.000.0014.00

PM: 3.5 MILES WARMUP

8 miles MP run

3.5 cooldown

Adidas Boston 4 Miles: 14.00
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
5.000.000.000.005.00

PM:

Easy on grass at Emory soccer field

 

Saucony Ride 6 Miles: 5.00
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
8.000.000.000.008.00

Hit the trails at Sope Creek;  good hill training, otherwise easy

 

Brooks Cascadia 7 Miles: 8.00
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
4.000.001.000.005.00

warmup

1600 m at 5K pace

Adidas Adios 2 Miles: 5.00
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
5.000.000.000.005.00

Easy miles: Bike to Emory, Soccer green, Treadmill, bike back

Saucony Ride 6 Miles: 5.00
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
7.009.000.000.0016.00

AM:  MP run with warm up and cool down

perfect day for a run

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
7.000.000.000.007.00

PM: Easy run on Sope Creek trail

 

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
8.000.000.000.008.00

Am easy

Saucony Mirage 3 Miles: 8.00
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
8.000.000.000.008.00

Pm easy

From now on only marathon specific training: long warm-ups, long cool-downs, long runs, trail runs, long slow paced treshold runs (marathon pace runs), intervals in sub halfmarathon pace  (1 to 3 miles), easy runs, recovery runs, biking, naps, sleep, and lots of rest.

Saucony Mirage 3 Miles: 8.00
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
8.500.000.000.008.50

PM: Easy miles at EMory  

Saucony Ride 6 Miles: 8.50
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
6.000.006.000.0012.00

AM:  

Warmup 3.5 miles

6x1 Mile repeats on the treadmill at 7:30

Cooldown: 1 mile

Adidas Boston 4 Miles: 12.00
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
3.508.000.000.0011.50

AM:

Warmup

8 miles MP run

stretching and a bath in the Chattahoochee river (just legs); that was cold i need to get used to this again; i was yelling for the first 3 min to be able to stay in the water

 

PM: recovery run

Saucony Ride 6 Miles: 1.50Adidas Boston 4 Miles: 8.00
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
6.670.000.000.006.67

AM:  Easy miles at C-shoals; bath in the river so much easier this time;), just neet to get used to hot/cold again.

Saucony Ride 6 Miles: 6.67
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
4.500.000.000.004.50

AM:  4.5

 

Adidas Boston 4 Miles: 4.50
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
18.000.000.000.0018.00

AM:  Easy run; ran Atlanta Halfmarathon as long run; 

2 miles warmup

HM: good run glad it did not rain; Temps were perfect; maybe a little bit on the cold side (windy and no sun out) but that was not a problem at all.

2 miles cooldown

Bike Miles: 3.00Adidas Boston 4 Miles: 17.00
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
6.670.000.000.006.67

C-shoals 2 loops easy

Montrail Bajada Miles: 6.67
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
6.000.006.000.0012.00

PM:

Warmup 

4 x 1.5 miles sub-MP

cooldown

Adidas Adios 2 Miles: 12.00
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
6.209.000.000.0015.20

PM:   warmup; 9 miles  MP run; 1 mile cool-down

PM: 2 mile shake out run

Adidas Boston 4 Miles: 15.20
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
3.000.000.000.003.00

AM: Shakeout at the treadmill

Saucony Mirage III 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
4.000.000.000.004.00

AM: shake-out

Saucony Ride 6 Miles: 4.00
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
5.700.006.000.0011.70

PM: warmup 3x2 mile repeats in submarathon pace cooldown

Adidas Adios 2 Miles: 11.70
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
163.7434.0028.000.00225.74
Adidas Adios 2 Miles: 46.70Bike Miles: 12.00Saucony Ride 6 Miles: 49.67Saucony Mirage 3 Miles: 20.00Adidas Boston 4 Miles: 70.70Brooks Cascadia 7 Miles: 8.00Montrail Bajada Miles: 6.67Saucony Mirage III Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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