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Possum Trot 10K

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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
226.5616.0019.050.30261.91
Newton Gravity Miles: 5.00Adidas Adios 2 Miles: 117.98Saucony Mirage 2 Miles: 76.67Bike-test Miles: 61.38Nike Luna Racer Miles: 1.50
Night Sleep Time: 102.00Nap Time: 14.17Total Sleep Time: 116.17Weight: 162.29Calories: 7750.00
Race: Possum Trot 10K (6.214 Miles) 00:44:27, Place overall: 45, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.006.210.0013.21

Race Possum Trot 10 at the Chattahochee River 

AM:  Warm up walk; then 4.25 warm up (instant oatmeal was a bad idea; cannot digest it easily thats it for now with instant oatmeal); was close to throw up after the race again; i think i need to eat earlier such as 3hours before and less; maybe only a banana and no fiber the day before a race;  race was fast in my first 4 splits but then broke down.

cool down; 2miles 

Newton Gravity Miles: 5.00Adidas Adios 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: AVP: 8:43  Group run with runners (David, Rehan, Ron) from the Atlanta running group; was a good run; with hills (steepest was 6% incline).

Saucony Mirage 2 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
10.000.000.000.0010.00

Am: Easy run 10 miles;  tried to run a recovery run after the race weekend and the fast Sunday mid/long run

Saucony Mirage 2 Miles: 10.00
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.630.000.000.008.63

AM: Easy; felt the race on the weekend need more sleep

second day of marathon training schedule; fellt the first time a little pain in the flexor above the knees; i guess this was from stretching in  yoga; not sure whether yoga is good for runners; i heard bad things about it;  still have not decided which shoe i will run in the marathon; the adidas adio 2 seem to be precise shoes and have a good grip on the road; will see.

Adidas Adios 2 Miles: 8.63
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: Warmup 2 miles on the treadmill 

Running drills 

Core training 

Bike-test 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
11.001.000.000.0012.00

AM: Easy run AVP 9:00

Veyo simulation:  2.5miles incline 4% (550 feet elevation); 6 miles downhill -2%;


Adidas Adios 2 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM Easy 10 miler AVP10

Saucony Mirage 2 Miles: 10.00
Night Sleep Time: 6.00Nap Time: 1.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
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Race: River Run for Hope 10K (6.214 Miles) 00:44:34, Place overall: 28, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.006.000.0012.30

AM:

Warm up 4.6 miles plus some strides

Race: Pretty tired legs from the  beginning; why: i run 10 miles/daily constantly during the week without taper; i hope i can get used to that soon.  So i was not running on VMAX also there will be a week coming up with speed work. So i said easy.

Cool down 1.5 miles 

Adidas Adios 2 Miles: 12.30
Night Sleep Time: 0.00Nap Time: 6.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.170.000.000.0011.17

AM: Easy run 11 miler; still felt my legs after thursday Veyo hil simulation and 10k on Saturday; otherwise, was a god idea to do some trail running; this reminds me always why i started running. 

Saucony Mirage 2 Miles: 11.17
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM:

Easy run AVP 10.15 (lot of breaks); kept it easy because of the increase of intensity this week; looking forward to this.

 

Bike-test Miles: 9.00
Night Sleep Time: 6.00Nap Time: 0.50Total Sleep Time: 6.50Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.001.040.008.24

AM:

Warm up 2 miles; next time i need to do strides and get better warmed up for the speed work.

Speed work: 6x400 and recovery runs 400

Afterwards some running drills and strides

Cooldown: 2 miles 

Bike-test Miles: 8.28
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: Yoga

Core and strength training

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
10.502.000.000.0012.50

AM: 2 miles warmup;  

Veyo/Dem 2.5 miles +4% (> 500 feet elevation) and 6 miles -2%  AVP: 8.5 

2 miles cool down;

felt good during the middle and the end of the run; glad i was able to do the downhill regimen; was a little bit worried from last week; the downhil has definitely a huge impact on my ligaments and connective tissue; kind of feel it deep in there in my bones and connective tissue; hope this is a good sign; try to focus on the recovery.

Adidas Adios 2 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 2 miles on the treadmill warm up

6 miles trail run

 

Yoga/coretraining 

Bike-test Miles: 8.00
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00Weight: 163.00Calories: 1000.00
Add Comment
Race: Dash4Dad-ZERO Prostate Cancer Run (3.107 Miles) 00:20:48, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.002.900.3010.40

AM:

Warm up 4.6miles with strides; 

Prerace: ate only a banana; stomach felt good this time; its better to eat less.

Race: appeared to be hilly (137 feet) 

splits get better; more consistency 

 

 

Adidas Adios 2 Miles: 10.20
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
13.000.000.000.0013.00

AM:

Easy pace run for 13 miles at Chattohochee; but the run was not so easy; did experience some incline decline passages on the other side of the river (30% incline/decline; elevation gain during the run of 1500 feet); for comparison Big Sur marathon has 2125 feet elevation gain; Started run at 9:30 so it was already hot;  this explains my slow AVP; it was a good lesson; nap was well deserved; now hydaration and carb fueling

Saucony Mirage 2 Miles: 13.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 161.00Calories: 1700.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: Easy run  great conditions; overcast a little bit rainy and cool compared to yesterday.

Adidas Adios 2 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
5.400.002.900.008.30

AM:

Warm up 2.42 miles with strides ...

8 x 600 (5k pace);  like this workout; running a 5K pace at command for 600m teaches you an important lesson: it ingrains your own 5K pace into your brain and muscles leading to memory of:  1 breathing  2 muscle use 3 pace 4 cadence 5 ligament use 6 knee motion; it enables you to run a 5K pace if needed in a long run even you have run for a long distance already; so basically i try to view the speedwork i do as a long run consisting of longer slow-run segments  with bursts of 5K speed segments; this way the speedworkout is more like an endurance workout rather than a speedworkout; then I exptrapolate this workout to the whole week (the whole month,  ...);  always keeping in mind that every workout is connected to the workout before (and before ...) and after (and after ... ).  My most focus is on the the easy pace runs, followed by tempo runs and races.

Cool down  

Weather was perfect 22C; cloudy (felt cold) 

Bike-test Miles: 8.30
Night Sleep Time: 7.00Nap Time: 0.67Total Sleep Time: 7.67Weight: 162.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

AM: Easy

Nike Luna Racer Miles: 1.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 162.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.706.500.000.0010.20

AM:  2miles warm up (1mile 4% incline)

6.5 miles MP (7.40) (1.5 mile 4% incline and 5 miles -2 % decline)

 ~cooldown

St.G simulation(2.5 4% incline 6 miles -2% decline) 

first MP run; was ok pretty tired afterwards;  next try 8:40 for incline and 7:10 decline

 

 

Adidas Adios 2 Miles: 10.20
Night Sleep Time: 6.00Nap Time: 1.00Total Sleep Time: 7.00Weight: 162.00Calories: 1250.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.310.000.000.009.31

AM: Easy pace (1AVP: 0) at 75F it is amazing how cool it is in Atlanta. Elevation gain > 600

Saucony Mirage 2 Miles: 9.30
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 162.00Calories: 1200.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

AM:  Beautiful day in Atlanta; again not hot; i start to worry that i dont get my runs in at high temperature (80F).

 

PM: Yoga/Core; was more like a Cirque de Soleil class than a yoga class; 

Saucony Mirage 2 Miles: 13.20
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 1700.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM:  Easy run a C-shoals AVP 8:45

 

Adidas Adios 2 Miles: 9.00
Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00Weight: 0.00Calories: 900.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.806.500.000.0010.30

Warm up 2 miles ( 1mile with 4% incline)

MP 6.5 miles (AVP: 7.31) - second marathon pace run; was good; i was a little bit worried as this is new for and also the large downhill part;  the last few times the downhill part affected my knee muscles not so much the quads' felt it deep in there so i am respectful towards the treadmill downhill training; this time i culd go faster on the dwonhill part and went down to 6:20 pace;  i think to run on the fast cadence will help me for any downhill-portion and short or a long race (1.5mils 4% and 5.5 miles  -2%); was rested felt good;  treadmill runs are tough - less distraction than outside; maybe i should do them really early in the morning; so i am half asleep when i am running them in this way the run will go by fast; 

Cool down: 2.3 miles (with 5 min on the bike)

 

 

Bike-test Miles: 11.30
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 164.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Bike-test Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM: Easy run

Adidas Adios 2 Miles: 7.50
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
8.650.000.000.008.65

AM: Easy run on an oval in Beijing; weather actually great; was not really smoggy 

Adidas Adios 2 Miles: 8.65
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

Am: hill work at the Chinese wall

Bike-test Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: cross training with the bike 

 

Adidas Adios 2 Miles: 9.00
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
226.5616.0019.050.30261.91
Newton Gravity Miles: 5.00Adidas Adios 2 Miles: 117.98Saucony Mirage 2 Miles: 76.67Bike-test Miles: 61.38Nike Luna Racer Miles: 1.50
Night Sleep Time: 102.00Nap Time: 14.17Total Sleep Time: 116.17Weight: 162.29Calories: 7750.00
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