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August 2013

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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
212.9537.5010.300.00260.75
Saucony Mirage 2 Miles: 6.00Bike Miles: 86.20Saucony Mirage 3 Miles: 42.40Nike Turf Shoe Miles: 5.00Newton Gravity Miles: 27.74Adidas Adios 2 Miles: 47.70Newton Distance Miles: 3.00Saucony Kinvara 2 Miles: 7.80Brooks Cascadia Miles: 14.29Newton Momentum Miles: 9.32
Night Sleep Time: 83.00Nap Time: 12.67Total Sleep Time: 95.67Weight: 159.74Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.008.000.000.0014.00

AM: 2 miles warm up

MP run 8 miles (2 miles 4% incline (AVP: 8:10) and 6 miles -2 - (-)3% decline (AVP: 7.41 - 6:30);  Wow this Mp run was hard first the incline of 4% for 2 miles and then 6 miles downhill.  I feel totally worn out today, i hope this gets better again.  I don't know what it is more the uphill part the downhill part.

I know what to do for recovery;  maybe i need to cut down on other things i do (coffee, ...).  Looking forward to next week.  I hope i am more used to the MP runs by next week.

Cooldown 1 mile 

 

PM:  Group run with David at the Cabbagetown running group 

Saucony Mirage 2 Miles: 3.00
Night Sleep Time: 9.00Nap Time: 1.17Total Sleep Time: 10.17Weight: 161.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: Easy

PM:  Crosstraining 

Saucony Mirage 2 Miles: 3.00Bike Miles: 3.20
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
15.200.000.000.0015.20

Easy run with Kathleen and JP and the ATC marathon group.  I was surprised that i was able to run a pace under 8:00 after my MP run on Thursday.

 

Saucony Mirage 3 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
8.200.000.000.008.20

AM:  

Soccer at Piedmont Park - 5 miles ( 2 hours ); soccer is defnitely different than long distance running;  soccer is stop and go or better stop and sprint; done do really sprinting anymore; only during speed training; but also only at the begin of the interval; so in soccer there is much more sprinting than running; glad soccer made fun today and it felt good after a long run the day before.

Crosstraining: 9 miles with the bike 

Nike Turf Shoe Miles: 5.00Bike 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
10.000.000.000.0010.00

AM:  Easy run with strides

 PM:   Easy run with the Buckhead running group

Newton Gravity Miles: 10.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 160.20Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.800.007.80

Warmup: 3 miles

3 x 1600 intervals

Cooldown.

Very difficult speed work; i was dehydrated; also this is an important lesson  

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
0.000.000.000.000.00

Night Sleep Time: 6.00Nap Time: 2.00Total Sleep Time: 8.00Weight: 159.60Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.008.000.000.0014.00

AM: Warmup 2miles

MP: 2miles (4% incline) AVP - 8:20-8:10 and 6 miles 2-3% decline AVP 7:24 - 6:30

overall AVP 7:35

Cooldown: 1 mile

 

Even soccer wiped my legs out for the Tuesday speedwork; my legs recovered until today Thursday and I was able to run better with less fatigue; meaning I have increased fatigue resistance; I think a result from resting and sticking to the program.

 

PM:  Easy run with the Beltline running group 

Adidas Adios 2 Miles: 11.00Saucony Mirage 3 Miles: 3.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 160.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM:

Crosstraining 

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
9.300.000.000.009.30

PM:  Run in the woods of Cochran Shoals at 93F

Newton Gravity Miles: 9.30
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
10.000.000.000.0010.00

AM: Easy run with Ron and Rehan (Atlanta running meetup group)

Saucony Mirage 3 Miles: 10.00
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

AM:  Easy VH-MT-GT (fountain)- MT - PP (fountain) VH

Saucony Mirage 3 Miles: 8.20
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 159.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.006.000.0011.10

AM:  3mile warmup

PM: 1 mile warmup;

6x1miles (7:30 pace) - strength training

 

Adidas Adios 2 Miles: 8.20Saucony Mirage 3 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 159.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Night Sleep Time: 8.00Nap Time: 0.50Total Sleep Time: 8.50Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.108.000.000.0014.10

AM: treadmill

2 miles warmup

8 miles MP (2 miles 4% incline and then 6 miles -2% decline)

1 mile cool down 

PM: Easy 3 miles

 

Adidas Adios 2 Miles: 11.00Saucony Mirage 3 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
8.440.000.000.008.44

AM: Easy miles

Newton Gravity Miles: 8.44
Night Sleep Time: 0.00Nap Time: 8.00Total Sleep Time: 8.00Weight: 160.70Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.504.500.000.0016.00

AM:  Long run with Kathleen, Mary, JP (ATC marathon group); this felt like a big workout;

2000 feet elevation gain;

felt good because the temperature was around F63 really unusual for ATL in August  

Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00Weight: 159.20Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM:  Crosstraining with the bike

PM:  3 easy miles 

Bike Miles: 9.00Newton Distance 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
7.800.000.000.007.80

AM: Easy miles

 

Saucony Kinvara 2 Miles: 7.80
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
7.000.001.500.008.50

AM: Warm up strides

PM warmup;

1.5 miles in treshold run 

Brooks Cascadia Miles: 2.50Adidas Adios 2 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
5.509.000.000.0014.50

Warmup 2.5 miles

MP run: 2miles 4% incline, 6 miles 2-3 % decline, 1 mile

AVP 7.41

Cooldown: 3 miles 

Newton Momentum Miles: 0.50Adidas Adios 2 Miles: 13.00Bike 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
11.790.000.000.0011.79

PM: Easy trail run at Mount Zion Park - East Rim Trail; coming back by accident, i met a couple who just got engaged 1 min before at the start of the trail.

Brooks Cascadia Miles: 11.79
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
14.000.000.000.0014.00

AM - PM

Bikeride  of 54 miles  ~  14  miles of running

Bike Miles: 54.00
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
3.000.000.000.003.00

AM: Easy

 

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

PM: Easy

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

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

Warmup: 2 miles 

Resistance training

Played soccer for 65 min 4.2 miles

Cooldown: .8 miles

Bike Miles: 8.00
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
10.000.000.000.0010.00

AM: Biking = 6miles

Soccer 4 miles

 

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
8.820.000.000.008.82

AM: Easy run: 8 miles; with the Atlanta running group (i missed them but caught up later in the the run)

Newton Momentum Miles: 8.82
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 159.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
212.9537.5010.300.00260.75
Saucony Mirage 2 Miles: 6.00Bike Miles: 86.20Saucony Mirage 3 Miles: 42.40Nike Turf Shoe Miles: 5.00Newton Gravity Miles: 27.74Adidas Adios 2 Miles: 47.70Newton Distance Miles: 3.00Saucony Kinvara 2 Miles: 7.80Brooks Cascadia Miles: 14.29Newton Momentum Miles: 9.32
Night Sleep Time: 83.00Nap Time: 12.67Total Sleep Time: 95.67Weight: 159.74Calories: 0.00
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