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September 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
189.1843.5012.380.00245.06
Saucony Mirage 3 Miles: 92.40Bike Miles: 29.00Adidas Adios 2 Miles: 32.60Newton Distance Miles: 2.00Saucony Mirage 2 Miles: 14.10Newton Momentum Miles: 12.00Newton Gravity Miles: 8.18Saucony Kinvara 2 Miles: 1.00Saucony Mirage III Miles: 30.00Brooks Cascadia Miles: 9.00
Night Sleep Time: 85.00Nap Time: 7.17Total Sleep Time: 92.17Weight: 159.68Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

AM: 10 miles run; wanted to run 16 miles; however was not possible still feel no good because of my insect bite from Tuesday; not sure what it is the infection, the allergic reaction, or the antibiotics

Saucony Mirage 3 Miles: 10.00
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
16.000.000.000.0016.00

PM: Easy miles C-Choals to Sandy Springs and back

ran 4 miles in the total dark; it is interesting this works; the stride changes (more forfoot striking) and the eyes see much better than someone would expect; i did not trip one time and did not hit a puddle; very surprising; even i did not see an ueven spots and puttles and inknow from the day that ere are many; i never had a problem; its like you see but you dont see it really; tere is some other vision that is involved that does meet the conscious level obviously hm interesting.  I remember somebody running the trails at night without a light; now i know it is actually possible by changing the stride and slowing down. 

Saucony Mirage 3 Miles: 16.00
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
6.000.000.000.006.00

AM: 6 easy miles

Bike 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
9.500.000.000.009.50

AM: 2 mile morning miles

PM: 2 mile warm up

3 miles treshold run

2.5 cool down

 

Saucony Mirage 3 Miles: 9.50
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

AM at C-shoals 

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
5.009.000.000.0014.00

AM:  2 miles warm up

1 miles warm up with strides, high knee, ....

9 miles MP run ( 2 miles -2percent and 6 miles -2-percent and 1 mile 0percent)

2 miles cooldown

Adidas Adios 2 Miles: 12.00Newton Distance 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
9.700.000.000.009.70

AM: warm up

Soccer: 5.5 miles

Cooldown run: .5

Corsstariining with biking

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

some biking

Saucony Mirage 2 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
6.000.002.000.008.00

AM: 2.3 morningmile warm up

F 84: Humidity: 58%; feels F97

2 miles: strides, drills

2 miles @ teshold pace (10k)

2 miles cooldown

 

Newton Momentum Miles: 2.00Adidas Adios 2 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
3.000.000.000.003.00

AM: 3 miles recovery

Flexibility and strength

Newton Momentum 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
4.0010.000.000.0014.00

Warm up 3 miles

drills

MP run 10 miles

Cool down 1 mile

Saucony Mirage 3 Miles: 14.00
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
7.000.000.000.007.00

AM:  Easy miles at Piedmont Park and at C-shoals.

Still felt my 10 miles MP run from yesterday; was one of most tough workouts i ever did; did not workout on a Wednesday usually;  Wednesday is usually my rest day for the last year; so maybe that was the reason; i had to shift / adapt my schedule as the St. G Marathon is on a Saturydat; i wanted to shift now rather than later;  this was the first time i used the Hanson training schedule (its my first marathon also);  for the next one i will combine Hanson and some workouts from Matt Fitzgerald;  the Hanson basically has 2 big workouts the long run at the weekend and the pace run 2 -3 days before the long run;  and then some speed training;  this time i was too weak to do some intense additional strength training; i did some exercises once in awhile but i know i need to do more; also i hope that my pace runs get easier with time; this last MP run was so tough! i gues i was still tired from the weekend runs and it is still hot. With up 70 miles per week i hope not to hit the wall; I also hope to be able to sustain the pace somehow and have a strong finish rather than just being able to make it somehow to and through the finish; a runner fellow was told to stop at mile 25.5 and passed out on the way to the medical tent; she had about my fitness level if not better;  she probably  pushed it too much in the first and second  thirds of the marathon; and there was nothing left;  i was carefull not to get hurt dring speed training and tooke it easy; but the most worry was that i was out for 3 days after a spider bite; the antibiotics i took really affected my health; my morningheart rate was 20 beats per minute higher; i also realized that when i dont go to bed early enough the next days runs are not as good;  i keep continue to write my diary and try to imporve things parallel to my body and mind getting more used to the challenges of running.  i sometimes feel that my mental energy is used up by those pace runs;  it is amazing how much metnal energy running actually needs; that is the reason i never listen to music at it is a too much distraction for me.  But the pace runs take some extra mental energy;  after more than a year of running i hope my brain gets better used to manage running at higher speed without getting to challenged.  Most helpful definetly were the support of the fastrunningblogger, emulation of the trainined methods of the runners here at the forum, the discussion forum,  and i think a good plan (Hanson program).  I made it so far without major injury and that is best possible outcome for me.  Everything else is extra; for my next marathon after STG I will know how to train better and what to expect; 

I think the recovery periods are more important than the actual workout;  working out is kind of easy you run after a schedule/program;  however, we dont have schedules for recoveries; recovery periods is something we need to learn on our own (good nutrition, sleep, rest, low stress);  nutrition is one of the most important ways to maintain health in my opinion.

Thanks for the support on the way.

 

 

 

Newton Momentum Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 158.50Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: 2 miles warm-up run

PM: biking  -  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
16.000.000.000.0016.00

AM:  Long run with the Atlanta marathon running group.

Felt okay; weather was way to cold for Atl standard again this time in the 50s (F55; Humidity 100%)

Saucony Mirage 3 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 6.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.680.502.000.008.18

AM:  Easy run at the silver comet with Rehan Marius Erica Doreen Mike (and some other people of the Atlanta running meetup)

Newton Gravity Miles: 8.18
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
5.080.003.000.008.08

AM: Warm up

Treshhold 2 x 1.5 miles

Cool down  + cooldown in the Chattahochee river (for 10min)

 

 

Saucony Mirage 3 Miles: 8.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 160.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Recovery: Bike and run

Bike 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
4.6010.000.000.0014.60

AM: morning mile

warmup

10 miles MP at the silver comet for the first time; drank water after 4.2 miles and after  7 miles. 

cool down

Adidas Adios 2 Miles: 14.60
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
3.000.000.000.003.00

PM:  Bike and run 

Saucony Kinvara 2 Miles: 1.00Bike 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
8.500.000.000.008.50

AM:  5 miles at C-Shoals Easy

3 miles downhill at the treadmill

Saucony Mirage III Miles: 8.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 160.10Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.002.000.0010.00

AM: Singelton Race 5 Miler:  2 miles at treshold pace and 2 miles marathon pace

Easy 5 mile cooldown

Saucony Mirage III Miles: 10.00
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
9.000.000.000.009.00

AM:  9  easy trail miles Slope Creek Trail

 

 

Brooks Cascadia Miles: 9.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 161.00Calories: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.670.003.380.007.05

AM: warmup 

3x1mile

cool down

Saucony Mirage III Miles: 7.05
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
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
1.2010.000.000.0011.20

AM: 0.5 warmup

10 miles MP run; last quality workout before StG

Cooldown: 0.7

It was raining so i kept the workout short maybe a cooldown run later in the day.

 

Saucony Mirage 3 Miles: 11.20
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
5.600.000.000.005.60

AM: Easy

Saucony Mirage 2 Miles: 5.60
Night Sleep Time: 9.00Nap Time: 0.67Total Sleep Time: 9.67Weight: 159.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 8

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
4.450.000.000.004.45

AM: Easy 

 

Saucony Mirage III Miles: 4.45
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 159.50Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.000.000.004.70

AM: 4.7

 

Saucony Mirage 3 Miles: 4.70
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
3.000.000.000.003.00

AM: Easy

Saucony 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
189.1843.5012.380.00245.06
Saucony Mirage 3 Miles: 92.40Bike Miles: 29.00Adidas Adios 2 Miles: 32.60Newton Distance Miles: 2.00Saucony Mirage 2 Miles: 14.10Newton Momentum Miles: 12.00Newton Gravity Miles: 8.18Saucony Kinvara 2 Miles: 1.00Saucony Mirage III Miles: 30.00Brooks Cascadia Miles: 9.00
Night Sleep Time: 85.00Nap Time: 7.17Total Sleep Time: 92.17Weight: 159.68Calories: 0.00
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