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2012201320142015
15% off for Fast Running Blog members at St. George Running Center!

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
192.0927.1010.560.00229.75
Newton Gravity Miles: 139.30Newton Momentum Miles: 15.20Bike-test Miles: 19.90Nike Luna Racer Miles: 6.00Nike Turf Shoe Miles: 9.51Saucony Mirage 2 Miles: 25.10
Night Sleep Time: 176.77Nap Time: 17.00Total Sleep Time: 193.77Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PP easy run 

Newton Gravity Miles: 7.00
Night Sleep Time: 6.10Nap Time: 0.00Total Sleep Time: 6.10Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PP oval and Virginia highland sunrise at 7:30

Had a good night sleep that really makes a huge difference in running performance.

Newton Gravity Miles: 8.00
Night Sleep Time: 9.00Nap Time: 0.67Total Sleep Time: 9.67Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

Easy run through the rain.  PP oval was flooded so i stayed on the streets.

I hope at some point spring weather will arrive in ATL.

 

 

 

Ran with Scott Jurek at the local store Phidppidies

cool personality 

Newton Gravity Miles: 8.00Newton Momentum Miles: 3.20
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

Newton Gravity Miles: 7.30
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
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Race: Knock out cancer (3 Miles) 00:22:55, Place in age division: 45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.003.100.0011.10

Did a 5K race was not so fast;

placed third in my age group; 

was a hillier course also i think i feel the mileage increase and the lack of speed training;

also did not sleep enough the race before

Evening run 

 

Bike-test Miles: 4.10Newton Gravity Miles: 3.00Newton Momentum Miles: 4.00
Night Sleep Time: 5.67Nap Time: 0.00Total Sleep Time: 5.67Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.000.000.0010.00

I was not expecting to run MP; however i did it; chose a fast running group this morning;

now i know i can run this pace for 10 miles; i think it is possible to run this pace for the marathon in 5-6 months; lets see. 

Newton Gravity Miles: 10.00
Night Sleep Time: 5.00Nap Time: 2.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy run after a tough run yesterday.  Felt it in my left calf; we observe this; will focus on stretching this week; and prepare for the race (7K) on Saturaday.

Newton Gravity Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.50Total Sleep Time: 8.50Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy pace run; looking forward to the day off tomorrow;

weather gets warmer so need to get up earlier; some folks in this forum get up really early not there yet but hopefully soon. 

Newton Gravity Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.33Total Sleep Time: 8.33Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Easy pace in VH and PP (Atlanta)

Phidip Run 

Newton Gravity Miles: 8.00Nike Luna Racer Miles: 3.00
Night Sleep Time: 7.00Nap Time: 0.83Total Sleep Time: 7.83Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

Easy run PP andVH

Newton Gravity Miles: 5.30
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
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Race: Sickle Cell Run (4.35 Miles) 31:34:00, Place overall: 18, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.180.004.350.0010.53

Nice race; placed 5th in my age group 18 overall; 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

AM: Easy run at Cochran Shoals (2 gravel rounds)

 

PM: Soccer  

Glut-training 

Newton Gravity Miles: 8.00Nike Turf Shoe Miles: 5.00
Night Sleep Time: 5.00Nap Time: 2.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Recovery run after a tough Sunday; took it easy

 

 

Cheers to all the Boston runners 

Newton Gravity Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: Easy run; after a tough weekend (including soccer) with some slight aches in the right knee. Looking forward to the rest day.

 

 

 

PM: Glut training

Bike-test Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.83Total Sleep Time: 8.83Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Night Sleep Time: 7.50Nap Time: 1.00Total Sleep Time: 8.50Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

AM

Easy run (tried new loop up the hill on 10th street)

and 2 miles of MP 

 

 

PM: Phidipiddies group run; 1 mile MP 2 miles easy pace 

Bike-test Miles: 3.00Newton Gravity Miles: 8.00
Night Sleep Time: 6.00Nap Time: 1.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM:  Easy run before the 5K tomorrow.

 

Newton Gravity Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Run the River 5K, Roswell, Georgia (3.107 Miles) 00:20:54, Place overall: 30, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.003.110.0010.61

5K Run the River, Roswell, GA 

Breakfast: Oatmeal and Half of a Banana (no GU) 

Warm up ~ 3 miles easy run.

Race:

I was honored to run this 5K with Clarence Hartley who is a Boston legend. C.H. was the oldest marathoner to finish the 2011 Boston marathon with the age of 81. Kudos

Race strategy: Did not look at my watch and just listened to my body.  Ran the whole race with a 2:2 breathing pattern.  I did scream because I was out of air once in a while. Hold back but still ran hard the first 2 miles; after 2 miles I let it go; for the last 1/2 mile, I heard a guy coming in the back this pushed me and i was able to overtake the runner in front of me 20m in front of the finish.   Nobody did pass me in the second half of the race.  I am happy with this.

I guess my weekly mileage-increase (55miles per week currently) gets me faster without doing speed work; exactly what Sascha says.  I am happy with this as i did not expect it; i was running a 22:42 in a 5K two weeks ago.

 

Newton Gravity Miles: 7.50Nike Luna Racer Miles: 3.00
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.310.000.000.009.31

Am: Easy run with the Atl RG

PM: Soccer 

Bike-test Miles: 4.80Nike Turf Shoe Miles: 4.51
Night Sleep Time: 5.00Nap Time: 1.50Total Sleep Time: 6.50Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.501.000.000.0010.50

AM: Easy run; recovery after soccer

 

PM: Run for Boston at Phidippidies 

Newton Gravity Miles: 7.50Saucony Mirage 2 Miles: 3.10
Night Sleep Time: 9.00Nap Time: 0.33Total Sleep Time: 9.33Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: Easy run;

Took a long nap 

Saucony Mirage 2 Miles: 8.00
Night Sleep Time: 8.00Nap Time: 2.50Total Sleep Time: 10.50Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Newton Gravity 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
6.000.000.000.006.00

Saucony Mirage 2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Nashville Country Halfmarathon (13.1 Miles) 01:41:04, Place overall: 676, Place in age division: 31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.6013.100.000.0013.70

 

Wet and cold (52F) race. It was raining the whole time; there were puddles all over; impossible to run around; this happens when it is really raining.

Only little warm up (dynamic stretching)

I used this run MP and joined in with the 1:45 pace team;  it was difficult to catch up at the beginning, maybe because i did not have an easy run before the race and it was cold and i got up early; course is a little bit hilly; rolling hills but not too bad; after 8 miles I started to race faster; i did negative splits instead of the last uphill mile; again,  the last .20 mile segment i ran in sub 6 min/mile.

overall great experience as i tried out the shuttle service, an aspect that is also important for St. George Marathon.

Great race and great place 

 

Newton Gravity Miles: 13.70
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy run; was trying to keep it safe after the Half on Sat

Saucony Mirage 2 Miles: 8.00
Night Sleep Time: 8.00Nap Time: 1.50Total Sleep Time: 9.50Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: Easy miles; really easy still feel my half-marathon somehow; and it is getting warmer and more humid in ATL

Newton Momentum Miles: 8.00
Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
192.0927.1010.560.00229.75
Newton Gravity Miles: 139.30Newton Momentum Miles: 15.20Bike-test Miles: 19.90Nike Luna Racer Miles: 6.00Nike Turf Shoe Miles: 9.51Saucony Mirage 2 Miles: 25.10
Night Sleep Time: 176.77Nap Time: 17.00Total Sleep Time: 193.77Weight: 0.00Calories: 0.00
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