| Location: London,UK Member Since: Feb 10, 2013 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: MARATHON
St. George Marathon
Maine Coast Marathon
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.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2199.37 | 168.50 | 130.60 | 10.88 | 2509.35 |
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| Bike-test Miles: 172.37 | Newton Momentum Miles: 64.72 | Brooks Cascadia Miles: 82.22 | Adidas Copa Mundial Miles: 15.01 | Newton Gravity Miles: 384.37 | Nike Turf Shoe Miles: 37.01 | Nike Luna Racer Miles: 22.97 | Saucony Mirage 2 Miles: 273.15 | Adidas Adios 2 Miles: 296.28 | Saucony Kinvara 2 Miles: 38.25 | Bike Miles: 402.00 | Saucony Mirage 3 Miles: 296.71 | Newton Distance Miles: 10.65 | Saucony Mirage III Miles: 98.85 | Bootcamp Miles: 28.00 | Brooks Cascadia 7 Miles: 24.00 | Swim Miles: 3.10 |
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| Night Sleep Time: 1087.38 | Nap Time: 128.18 | Total Sleep Time: 1215.57 | Weight: 161.68 | Calories: 7750.00 | |
| | Race: |
PT Resolution 5K (3.107 Miles) 00:23:12, Place overall: 87, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.10 | 0.00 | 6.10 |
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5K race: warm up; about 2 miles and strides; got already wet in the warm up; warming up in the rain ... no comments. Race: Very cold and rainy; was not used to this cold rain (7 Celsius); snow would have been better, because the amount of whats pooring down is less during snowing but in a way running under these conditions it makes you feel invincible. I could have worn a t shirt; would have been the same at least for the 5k; other people ran the 10 k in a t shirt; every thing got super wet; the streets were flooded and it was cold That is a way to start into the new year. Hm maybe this gives me a hint on my marathon training coming up; For the next race i will be mentally prepared and will know that the conditions are not that bad as they look; you will get eventually warm when you run anyway; will try some cream on my skin to protect from the rain
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 2miles soccer
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
ATC Peachtree City 10K (6.214 Miles) 00:47:47, Place overall: 93, Place in age division: 13 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.52 | 0.00 | 3.00 | 0.00 | 11.52 |
| Race strategy:
2:2 breathing pattern throughout the race; legs felt a little bit slow in terms of cadence; was overtaken by one runner; race felt consistently and moderately hard until the end; a lot of curves lef and right; the changes in direction and the constant up and down were new to me; it gave the race a special note; glad i did do the 10k instead of the 5K;
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.00 | 0.00 | 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
ATC Hearts and Soles (3.107 Miles) 00:21:46, Place overall: 134, Place in age division: 15 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.11 | 0.00 | 8.11 |
| Rigorous warm up with easy run and strides. Tough race; Race was hard from the beginning to the end; on mile 2.3 i closed my eyes and let it go; two runners overtook me 300 m in front of the finish; i shorted my stride and increased cadence; i could catch both of them and finished before them;) new PR Consistent running and speed work in December and January paid off.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.00 | 0.00 | 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 2.00 | 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 2.00 | 7.50 |
| Speed training:
Today i did speed training at R pace which i calculated from the my current VDOT
The training was taken out from the Jack Daniels book: 3 x (200m R pace with 200m recovery jog + 200m R pace with 400m recovery jog and 800m Rpace with 400m recovery jog).
For the 200m i was able to run the R pace; however, for the 800m distance, i was not able to run the calculated R pace;
Has anybody experience in calculating the Rpace for the 800m distance for slower runners; it looks like that someone usually runs 200 or 400m at R pace; and only when you are really fast you run 800m at R pace; I guess i am not fit enough for 800m of Rpace; i guess runners with lower VDOT dont run 800m in R pace.
any other thoughts?
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 7.00 | 0.00 | 0.00 | 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 0.00 | 0.00 | 0.00 | 1.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 3.00 | 0.00 | 7.30 |
| went good; did try to keep a 90% energy level | |
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| Night Sleep Time: 7.00 | Nap Time: 0.50 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.12 | Nap Time: 0.00 | Total Sleep Time: 0.12 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 4.00 | 0.00 | 8.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| Newton Momentum Miles: 5.00 | Brooks Cascadia Miles: 7.00 |
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| Night Sleep Time: 9.00 | Nap Time: 1.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Soccer |
| Adidas Copa Mundial Miles: 5.00 |
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| Night Sleep Time: 10.00 | Nap Time: 3.50 | Total Sleep Time: 13.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| Night Sleep Time: 9.00 | Nap Time: 3.00 | Total Sleep Time: 12.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
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| Newton Gravity Miles: 9.10 |
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| Night Sleep Time: 9.00 | Nap Time: 0.50 | Total Sleep Time: 9.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.75 | Total Sleep Time: 9.75 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.90 | 0.00 | 2.60 | 0.00 | 12.50 |
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| Bike-test Miles: 9.50 | Newton Gravity Miles: 3.00 |
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| Night Sleep Time: 9.00 | Nap Time: 1.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.01 | 0.00 | 0.00 | 0.00 | 5.01 |
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| Adidas Copa Mundial Miles: 5.01 |
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| Night Sleep Time: 8.00 | Nap Time: 0.50 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.93 | 0.00 | 0.00 | 0.00 | 8.93 |
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| Brooks Cascadia Miles: 8.93 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 9.00 | Nap Time: 1.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 8.00 | Nap Time: 0.50 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.41 | 0.00 | 0.00 | 0.00 | 8.41 |
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| Newton Gravity Miles: 8.41 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| Felt good; was my fastest easy run with 3/3 breathing pattern; the pace matched exactly my calculated easy run pace of 9:17 (VDOT calculator - Daniels). The fact that my easy runs get faster i attribute to the continuous weight loss due to running. I take it though. I am 6 feet tall and currently weigh 169 pounds - still a lot i know; i guess the weight will decrease in the future to a 162 pounds; that would be the ideal weight for a 6 feet man with a small/med frame int terms of longevity. for running really fast maybe still to heavy I guess |
| Newton Gravity Miles: 8.40 |
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| Night Sleep Time: 8.00 | Nap Time: 1.83 | Total Sleep Time: 9.83 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 4.00 | Nap Time: 0.02 | Total Sleep Time: 4.02 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| Newton Gravity Miles: 8.00 |
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| Night Sleep Time: 8.00 | Nap Time: 1.50 | Total Sleep Time: 9.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Newton Gravity Miles: 6.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.33 | Total Sleep Time: 8.33 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
3mile warmup and then 7 miles soccer at Piedmont Park; the game lasted 2 hours until dusk; my team game back; this was a sweet victory pays; was able to run until to the end; pace for soccer is around 16-17 min mile. it was an awesome spring day ;)
|
| Bike-test Miles: 3.00 | Nike Turf Shoe Miles: 7.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.83 | Total Sleep Time: 6.83 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.19 | 0.00 | 0.00 | 0.00 | 8.19 |
| |
| Newton Gravity Miles: 8.19 |
|
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Silver Comet Trail |
| Newton Gravity Miles: 6.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.50 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PP easy run |
| Newton Gravity Miles: 7.00 |
|
| Night Sleep Time: 6.10 | Nap Time: 0.00 | Total Sleep Time: 6.10 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
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: 9.00 | Nap Time: 0.67 | Total Sleep Time: 9.67 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
|
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: 8.00 | Newton Momentum Miles: 3.20 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| |
| Newton Gravity Miles: 7.30 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Knock out cancer (3 Miles) 00:22:55, Place in age division: 45 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 3.10 | 0.00 | 11.10 |
|
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: 4.10 | Newton Gravity Miles: 3.00 | Newton Momentum Miles: 4.00 |
|
| Night Sleep Time: 5.67 | Nap Time: 0.00 | Total Sleep Time: 5.67 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
|
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: 5.00 | Nap Time: 2.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 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: 8.00 | Nap Time: 0.50 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
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 |
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| Night Sleep Time: 8.00 | Nap Time: 0.33 | Total Sleep Time: 8.33 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
Easy pace in VH and PP (Atlanta) Phidip Run |
| Newton Gravity Miles: 8.00 | Nike Luna Racer Miles: 3.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.83 | Total Sleep Time: 7.83 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Easy run PP andVH |
| Newton Gravity Miles: 5.30 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Sickle Cell Run (4.35 Miles) 31:34:00, Place overall: 18, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.18 | 0.00 | 4.35 | 0.00 | 10.53 |
| Nice race; placed 5th in my age group 18 overall; |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
|
AM: Easy run at Cochran Shoals (2 gravel rounds) PM: Soccer Glut-training
|
| Newton Gravity Miles: 8.00 | Nike Turf Shoe Miles: 5.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 2.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Recovery run after a tough Sunday; took it easy Cheers to all the Boston runners |
| Newton Gravity Miles: 8.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 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
| |
|
| Night Sleep Time: 8.00 | Nap Time: 0.83 | Total Sleep Time: 8.83 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 7.50 | Nap Time: 1.00 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.00 | 0.00 | 0.00 | 11.00 |
|
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: 3.00 | Newton Gravity Miles: 8.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 1.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: Easy run before the 5K tomorrow. |
| Newton Gravity Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Run the River 5K, Roswell, Georgia (3.107 Miles) 00:20:54, Place overall: 30, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 3.11 | 0.00 | 10.61 |
|
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: 7.50 | Nike Luna Racer Miles: 3.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.31 | 0.00 | 0.00 | 0.00 | 9.31 |
|
Am: Easy run with the Atl RG PM: Soccer
|
| Bike-test Miles: 4.80 | Nike Turf Shoe Miles: 4.51 |
|
| Night Sleep Time: 5.00 | Nap Time: 1.50 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 1.00 | 0.00 | 0.00 | 10.50 |
|
AM: Easy run; recovery after soccer PM: Run for Boston at Phidippidies
|
| Newton Gravity Miles: 7.50 | Saucony Mirage 2 Miles: 3.10 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.33 | Total Sleep Time: 9.33 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
AM: Easy run; Took a long nap |
| Saucony Mirage 2 Miles: 8.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 2.50 | Total Sleep Time: 10.50 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| Newton Gravity Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| Saucony Mirage 2 Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Nashville Country Halfmarathon (13.1 Miles) 01:41:04, Place overall: 676, Place in age division: 31 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.60 | 13.10 | 0.00 | 0.00 | 13.70 |
|
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: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy run; was trying to keep it safe after the Half on Sat |
| Saucony Mirage 2 Miles: 8.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 1.50 | Total Sleep Time: 9.50 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 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: 8.00 | Nap Time: 1.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 0.00 | 0.00 | 0.00 | 1.40 |
| easy |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.95 | 0.00 | 0.00 | 0.00 | 8.95 |
| AM: Easy run; first time 9miles in a row on Thursday; i felt it; wont do any PM running instead will do some glut training. | |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
|
AM: Easy run PM: soccer |
| Newton Gravity Miles: 8.30 | Nike Turf Shoe Miles: 2.00 |
|
| Night Sleep Time: 9.00 | Nap Time: 1.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
|
Easy run in the rain. Still raining in ATL; good for running! watched the the dog race (1 and 2 miler); somebody carried her dog in a stroller (the dog was 15 years old) Really tired today it is raining all day long; maybe it has something to do with running in the rain it is more draining; lets see how it goes tomorrow.
|
| Saucony Mirage 2 Miles: 9.20 |
|
| Night Sleep Time: 5.67 | Nap Time: 0.00 | Total Sleep Time: 5.67 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.68 | 0.00 | 0.00 | 0.00 | 12.68 |
| Easy long run; new route; started at C-shoals and then ran towards Chastain Park on Powers Ferry Road to run a 3% hills |
| Newton Gravity Miles: 12.68 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| AM: Easy run; getting faster on my easy runs | |
|
| Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.07 | 0.00 | 0.00 | 0.00 | 9.07 |
|
AM: Easy run (9:20 average pace)
|
| Newton Gravity Miles: 9.07 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.20 | 0.00 | 0.00 | 0.00 | 1.20 |
| AM: Easy |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.48 | 0.00 | 0.00 | 0.00 | 10.48 |
|
AM: Easy run; ran half of the section of the Peachtree Road Race including cardiac hill; the Peachtree Road Race is going to be awesome;); very tired after this 10 mile run in the middle of the week; the weather got definitely warmer; probably need to get used to it; focus on sleeping and good nutrition; PM: Core training
|
| Saucony Mirage 2 Miles: 10.48 |
|
| Night Sleep Time: 7.83 | Nap Time: 2.00 | Total Sleep Time: 9.83 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 0.00 | 12.60 |
|
AM: Easy miles (pace: 10.03); took it slow after yesterdays 10 miler
PM: Soccer at Eaglewood Park
|
| Newton Gravity Miles: 8.10 | Nike Turf Shoe Miles: 4.50 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.75 | Total Sleep Time: 7.75 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Dam Hard Trail Race (10 Miles) 01:51:42, Place overall: 13, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 7.00 | 0.00 | 11.00 |
|
AM: warmup - easy Race: First trail race; steep inclines had to walk it; the better runners ran this; incredibly i need to work on my hill stuff; i was done after the hills; the last 3 miles i made it somehow to the finish line; it was definitely not racing at the end. Think this was a good experience for as it prepares me for the hills. I hope hill training will make this a more pleasurable experience. I need to loose weight as well;). And playing soccer the the night before the race does not increase performance; i know that as well;)
|
| Brooks Cascadia Miles: 10.00 | Saucony Mirage 2 Miles: 1.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
AM: Easy run; AVe -Pace : 10.15 (12:32, 10:12, 9:53,8:39, 9:43,10:25, 10:53, 10:35, 9:11, 9:15, 10:04, 9:20, 9:10, 9:30, 9:17). Wanted to go for a 3 mile run; however i felt better from mile to mile the weather was just perfect; humidity below 50%, 18C, and a gentle breeze.
|
| Newton Gravity Miles: 15.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM: Easy run: average pace: 9:30; ran trough VH and Midtown to the Westside. Sun is already high in the morning; however it was cool and chilly; will have to get up earlier when it gets humid and hot;); PM: Core training |
| Saucony Mirage 2 Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM: Easy run went to Georgia Tech, Westside and back; beautiful spring day And i got in the St. George;)
| |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.20 | 0.00 | 0.00 | 0.00 | 1.20 |
|
|
| Saucony Mirage 2 Miles: 1.20 |
|
| Night Sleep Time: 7.33 | Nap Time: 1.00 | Total Sleep Time: 8.33 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 1.00 | 0.00 | 13.00 |
|
AM: Easy miles with the Adidas Adios 2; Pace: 9:37; interestingly these shoes are much more precise than my others shoes; you need to run them more carefully; at the other side you faster uphill with these shoes as they respond to the street very well; this is difficult to describe i guess the continental rubber of these shoes are responsible;
wearing a singlet these days definitely makes the run better PM: miles on the treadmill ; 1 mile 6% incline; 1 mile 2% decline; first try to run downhill on the treadmill will see if i am sore tomorrow Coretraining
|
| Saucony Mirage 2 Miles: 2.00 | Adidas Adios 2 Miles: 11.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 1.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.93 | 0.00 | 0.00 | 0.00 | 13.93 |
|
AM: Easy recovery run from yesterdays big workout: Pace 9.20 PM: 5 miles soccer
|
| Newton Gravity Miles: 8.93 | Nike Turf Shoe Miles: 5.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 1.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
2013 Historic Roswell Kiwanis Spring K Classic (6.21 Miles) 00:47:16, Place overall: 6, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.61 | 0.00 | 6.27 | 0.00 | 8.88 |
|
Race: This was a good lesson. Day before the race: I did an anti-taper day, the day before the race i ran about 9 miles easy and then played soccer the evening before the race; so overall i ran about 5 soccer miles in addition to the easy run. Race day: I started the race sub 7 mile pace the first 2 miles;too fast! then i broke down and kind of made it to the finish; in addition my GI system was also irritated; while crossing the finish line i had the strongest urge of throwing up however fortunately i did not need it to do. I wanted to run this race that way w/o any taper to mimic a marathon like situation of mile 16 or so; this definitely seemed to work; i felt really bad the whole race; and i was barely only able to run marathon pace; but not 10K pace; it felt like treshold pace or V-MAX; the conditions were very humid; too warm all of the sudden as well; I think a long run the day before is okay; but an all out soccer game at the evening i cannot recommend. will take it easy next time in terms of soccer; nevertheless i still was able to PR from my last 10k in January/2013.
|
| Bike-test Miles: 2.61 | Nike Luna Racer Miles: 6.27 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 3.00 | 0.00 | 0.00 | 12.00 |
|
Easy treadmill run with marathon pace episodes: 2 miles warmup; 2 miles uphill 6%; 6miles downhill -2%; 2 miles cooldown I was really sweating a lot!; need to be prepared for the hills need to weigh myself next time.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.61 | 0.00 | 0.00 | 0.00 | 9.61 |
| AM: Easy run |
| Newton Gravity Miles: 9.61 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.58 | Total Sleep Time: 9.58 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 2.00 | 0.00 | 0.00 | 10.40 |
|
AM: 2 miles warm up Treadmill Veyo simulation: 2miles 6% incline; 4 miles downhill 2.4 miles cooldown
|
| Saucony Mirage 2 Miles: 10.40 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.33 | Total Sleep Time: 9.33 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.20 | 0.00 | 0.00 | 0.00 | 1.20 |
|
AM: Easy Strengthtraining / Core exercises / Flexibility
|
| Saucony Mirage 2 Miles: 1.20 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
|
AM: Easy run; AP: 9:08
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| Adidas Adios 2 Miles: 13.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.93 | 0.00 | 0.00 | 0.00 | 12.93 |
|
AM: Easy/recovery run PM: Soccer
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| Newton Gravity Miles: 8.93 | Nike Turf Shoe Miles: 4.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.75 | Total Sleep Time: 6.75 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.70 | 0.00 | 0.00 | 0.00 | 18.70 |
|
This was an awesome; perfect weather conditions: started in the 50s; left the house at 6:30 AM: 17 mile long run very slow pace: AVP: 10.11; walked in the first half mile as warm up; my longest run so far; i ran 9 miles the day before and played soccer at the night before so i accumulated 13 miles before; this makes about 30 miles in 27 hours. Heart rate was 88 right after the run; the run was about 3 hours; definitely the max i should do here; i hope to get faster soon. Cool down: walk of 1.7 miles Fueling: Banana before run: during the run a large bottle and a small bottle of Gatorade and a small bottle of water (including 2 restroom(1+) visits). due to the slow pace i felt good through the run but as i hit 17 miles;
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| Adidas Adios 2 Miles: 18.70 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: Easy miles |
| Saucony Mirage 2 Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.50 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM: Easy 6.5 miles (AP: 8:58) PM: Core/strength training Easy 4 miles
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| Newton Momentum Miles: 6.50 | Adidas Adios 2 Miles: 4.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM: Easy: AVP 9.01. Easy pace seems to get faster.
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| Saucony Mirage 2 Miles: 10.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.83 | Total Sleep Time: 6.83 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.20 | 0.00 | 0.00 | 0.00 | 1.20 |
|
AM: Easy PM: Core (ball TSX)/Yoga |
| Saucony Mirage 2 Miles: 1.20 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| AM: Treadmil run; AVP 9:22; 2 miles warm u; 2 miles uphill (4%); 4 miles decline (pace 8;:00 - 6:45) (2%); 2 miles cool down | |
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| Night Sleep Time: 8.00 | Nap Time: 0.33 | Total Sleep Time: 8.33 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM: Easy mile 10miles AVP: 9:46; had a bad stomach (milk is not a good breakfast for me); did a new route downtown Atlanta and then CNN Northside and back on 14th street PP VH. 1.6 miles warmup and cool down; whether is humid! I liked the route; was a nice city tour with little traffic. Interesting observation about endurance: I think it makes sense to let the body/mind decide how long (miles) and how fast (pace); in order to build up this endurance animal in me, i am thinking i just let my body/mind run off and see how long it goes; i was afraid of long distances, long runs, and new places of running; in our usual environment everything is restricted by time and space (makes sense); i think running can be the sport where time and place can get irrelevant (at least in the mind and a partially in terms of space); so i just try to let things go and run where my mind leads me; did that today and i discovered a total new part of the city; did the same 2 weeks ago; that way the feeling of boredom does not come up; in contrast, by running different routes where the mind/body let me run ahead, i believer, i am getting closer to what Sasha described the essence as least i think i am getting closer; i think of it at running for the sake of running and not for the sake of time and distance; rather being ambitious and get things done in time and place and a certain manner; i try just to let it go on the easy runs; i think these are the runs were the inner strength shows. Not sure whether this makes sense, it makes sense for me; it is basically running without limits; in our daily life we have all these limitations; but running can be the moment where someone leaves behind all limitations; i am not an endurance animal by all means but i am trying to get there; i think that leaving behind our own created limitations and our responses to limitations is one (my) approach to get to what we call endurance; persistence is the key for this.
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| Saucony Mirage 2 Miles: 11.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Possum Trot 10K (6.214 Miles) 00:44:27, Place overall: 45, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 6.21 | 0.00 | 13.21 |
|
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: 5.00 | Adidas Adios 2 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 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 |
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| Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.63 | 0.00 | 0.00 | 0.00 | 8.63 |
|
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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM: Warmup 2 miles on the treadmill Running drills Core training | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
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AM: Easy run AVP 9:00
Veyo simulation: 2.5miles incline 4% (550 feet elevation); 6 miles downhill -2%;
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| Adidas Adios 2 Miles: 12.00 |
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| Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM Easy 10 miler AVP10 |
| Saucony Mirage 2 Miles: 10.00 |
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| Night Sleep Time: 6.00 | Nap Time: 1.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 6.00 | 0.00 | 12.30 |
|
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 |
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| Night Sleep Time: 0.00 | Nap Time: 6.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.17 | 0.00 | 0.00 | 0.00 | 11.17 |
| 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 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
AM: Easy run AVP 10.15 (lot of breaks); kept it easy because of the increase of intensity this week; looking forward to this.
| |
|
| Night Sleep Time: 6.00 | Nap Time: 0.50 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 1.04 | 0.00 | 8.24 |
| 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 | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: Yoga Core and strength training |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 2.00 | 0.00 | 0.00 | 12.50 |
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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.
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| Adidas Adios 2 Miles: 12.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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AM: 2 miles on the treadmill warm up 6 miles trail run Yoga/coretraining
| |
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| Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 | Weight: 163.00 | Calories: 1000.00 |
|
| | Race: |
Dash4Dad-ZERO Prostate Cancer Run (3.107 Miles) 00:20:48, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 2.90 | 0.30 | 10.40 |
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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
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| Adidas Adios 2 Miles: 10.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
|
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
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| Saucony Mirage 2 Miles: 13.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 161.00 | Calories: 1700.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: Easy run great conditions; overcast a little bit rainy and cool compared to yesterday. |
| Adidas Adios 2 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 2.90 | 0.00 | 8.30 |
|
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)
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|
| Night Sleep Time: 7.00 | Nap Time: 0.67 | Total Sleep Time: 7.67 | Weight: 162.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| AM: Easy |
| Nike Luna Racer Miles: 1.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 162.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 6.50 | 0.00 | 0.00 | 10.20 |
| 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  Â
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| Adidas Adios 2 Miles: 10.20 |
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| Night Sleep Time: 6.00 | Nap Time: 1.00 | Total Sleep Time: 7.00 | Weight: 162.00 | Calories: 1250.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.31 | 0.00 | 0.00 | 0.00 | 9.31 |
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AM: Easy pace (1AVP: 0) at 75F it is amazing how cool it is in Atlanta. Elevation gain > 600
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| Saucony Mirage 2 Miles: 9.30 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 162.00 | Calories: 1200.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
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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 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 1700.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM: Easy run a C-shoals AVP 8:45 |
| Adidas Adios 2 Miles: 9.00 |
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| Night Sleep Time: 7.00 | Nap Time: 2.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 900.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 6.50 | 0.00 | 0.00 | 10.30 |
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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)
| |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 164.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM: Easy run |
| Adidas Adios 2 Miles: 7.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.65 | 0.00 | 0.00 | 0.00 | 8.65 |
| AM: Easy run on an oval in Beijing; weather actually great; was not really smoggy |
| Adidas Adios 2 Miles: 8.65 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Am: hill work at the Chinese wall | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM: cross training with the bike |
| Adidas Adios 2 Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| |
| Adidas Adios 2 Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM: VH Piedmont Park |
| Saucony Mirage 2 Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 1.00 | 0.00 | 1.00 |
| PM: |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Peachtree Road Race (6.214 Miles) 00:46:02, Place overall: 1763, Place in age division: 144 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 5.00 | 1.20 | 12.20 |
|
AM: Peacthree Road Race; very humid but cold compared to previous races. Warmup: 4 miles; ran from Ansley Mall to the start. Race: Mile 1: was hold up between the runners started late in the A wave, thought it was thinning out so it did not; lost at least 20 sec here; should have just given in; also never could find any rhythm because of constantly speeding up and slowing down. Mile 2 -3 down hill miles; did not really feel fast. Mile 4: first hill seemed ok Mile 5 second hill was already tough Mile 6: the tank seemed to be empty; felt weird; In the last 2 10Ks i did not feel that weak; felt weak but not in th elegs it was an overall weakness; very tough for me this time; dont want to ventilate any excuses; however came from China two days ago; 12 hour time difference; did not really sleep before the race; however is sleep really necessary? not sure; at least it was a treshold run that felt like Vmax. Weather: 74F and 100% humidity; it was raining from the beginning to the end; legs were not really tired; i just did not get enough oxygen in; it felt like a asthma attack furing the race; other people had less problem; another key factor was probably that i had not had any long run in for a while; i think i had enough weekly miles; also the 10 is hilly overall about 300 feet elevation gain. I dont want to complain too much; the last years P-Tree race i ran in 1:11:02 (2 months of running) in 46:02 (14 months of running); so overall i value this 10K result as improvement. Summary: problems: jet lag, little sleep, humidity, hilly 10K solution: train consistently to increase endurance; so that the listed issues are not issues anymore. Cool down: 2 miles
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| Adidas Adios 2 Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM: Easy miles after Peachtree Road Race and before the long run. Feels good to recovering from the jet lag (12 hours!). Basically a reversed sleep night cycle; according to the rule ( 1hour per day) this will take 12 days; is sleep that important; at least for recovery. |
| Saucony Mirage 2 Miles: 8.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM: got up at 5:00, drove to C-Shoals; started run at 5:38; No breakfast, only water before and during the run. I did not bonk to stillstand, however run very slowly. I wonder when 100% fatburning starts. |
| Adidas Adios 2 Miles: 15.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| AM: run at Silver comet trail; easy run |
| Newton Gravity Miles: 9.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| AM: Easy miles at Cochran Shoals; started run at 6:00 it was still dark; terrain was still wet as it was raining the last week including 4th of July. |
| Newton Momentum Miles: 7.70 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 2.50 | 0.00 | 11.00 |
|
AM: Easy warm up 3 x 800m with 400 m recovery Hill work 6 miles of easy cool down
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| am: stretching |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 7.00 | 0.00 | 0.00 | 11.50 |
|
Am: warmup MP: 7miles; Cool down (2miles +4% and 6 miles -2%) Was dehydrated
Will make sure that I get enough sleep next time. Also will try to run the uphill part in 8:10 average pace
Heart rate was 146 after the mp run; took about 2.5 miles of easy to get under 100 which is still high for me as my resting pulse is 52 hope it's not a sign of overgtraining on the other side this is the first week with speedwriting and a mp run in the same week the body I hope adapts 11 weeks of the same until September looking forward to this;
Also need get used to the impact of running; I played soccer for a long time and was usedto the soccer scoreless and not worried because I could differentiate between the good the bad and the ugly
I am not so savy about running soreness and don't know so much what is good pain and bad pain; sometimes I think I could force it more during a run; which I will but only after the machine is warm after 4-6 miles;
I also think that good nutrition sleep and a solid warm up is key for speed work and mp runs. Need to focus on that. I am
I
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| Saucony Mirage 2 Miles: 11.50 |
|
| Night Sleep Time: 0.67 | Nap Time: 6.00 | Total Sleep Time: 6.67 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 8.3 miles at C-Shoals. Easy run starting at 6:00am at dawn. Picked up the Newtons again; it seems that my feet are less sore running on Newtons. 2.7 miles at the treadmill strength training Cool down |
| Newton Gravity Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
We did a 14 mile hike in North Georgia -Hillory Creek Trail; we crossed the river 30 times; the first 2 times i took off my shoes; but then i just walked through the river and got my feet and legs wet; it actually felt refreshing rather than bothersome; this year it rained a lot so rivers are high on water; this is important to take into consideration when planning a hike trip; The hike had a elevation gain of about 3000 feet; fyi Big Sour marathon has a climb of ~2200; so i count the hiking miles running miles in terms of effort; the heart rate was up during the hike i felt/counted it; the next day after the hike i felt definitely more tired than after a 15 mile run. http://connect.garmin.com/activity/342514778
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| Brooks Cascadia Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 3.00 | 0.00 | 0.00 | 12.50 |
|
AM: 6 mile run with 3 miles MP another 6 miler 2 hours later at recovery pace took a bath in the Chattahochee river felt great afterwards; these bath are so good for my recovery; it gets the juices flowing and cools the core temperature down much faster; i did not take a ice bath before the Peachtree road race; which was not good i felt too hot early on in the race; it is so hot in Georgia during July that the body cannot cool down at night; at least it feels that way. Ice bath in Georgia during the summer are key!
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| Newton Gravity Miles: 6.30 | Nike Luna Racer Miles: 6.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM: Easy recovery run. |
| Saucony Mirage 2 Miles: 8.50 |
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| Night Sleep Time: 9.00 | Nap Time: 1.33 | Total Sleep Time: 10.33 | Weight: 161.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.93 | 0.00 | 3.00 | 0.00 | 10.93 |
|
AM: Warm up 3:10 miles; i need a long warm up this time Speed tr: 400-1600-1200-800-800 Cool Down 1.3 Interesting, i cam with symptoms of plantar fascists; so i warme dup very carefully for 3 miles with strides, leg kicks, slow skipping butt kicks, carioocas, ... then speed training and a easy cooldown symptoms are gone; a thorough warm up as well as a cool down is obviously key; and also has therapeutic effects in addition to a preventative effect; very happy that symptoms are gone; i am getting more used to running symptoms and think to know how to handle these ...... PM: Bike - 6 miles
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| Bike-test Miles: 8.43 | Saucony Kinvara 2 Miles: 6.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 8.00 | Nap Time: 0.67 | Total Sleep Time: 8.67 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 7.00 | 0.00 | 0.00 | 16.00 |
|
AM: Warm up - 3miles MP run - 7 miles with 4% incline (2 miles) and 2% (5 miles); wanted to stop the MP run after 2 miles talking about fatigue resistance;doing the uphill part in 8:10 is to fast for me; will do it in 8:20 next time; 2 miles at 8:10 4% incline is draining me too much; Cool down - 2 miles
PM: Atlanta Beltline run 3 miles Crosstraining another 4 miles with the bike (4:1)
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| Saucony Mirage 2 Miles: 12.00 | Bike Miles: 8.00 | Saucony Mirage 3 Miles: 3.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.50 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM: Easy Miles Downtown - Midtown Atlanta and Virginia Highland |
| Newton Gravity Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
With ATC Marathon group; ran with Kathleen and the coaches. First 10 miles at 8.3. Took it slow at the beginning and then caught up with the pacer. My machine needs to warm up so i take it easy first hand; next time i will warm up for 2 miles before the group run; just need to get up earlier. I am braking in my new Saucony Mirage 3. AFter about 4 miles i get to know how i run in them. I was sweating in my feet, weired feeling as i usually dont feel that my feet sweat; i guess this was the humidity; The ATC group is big enough and the pacing was good. I ran in the second fastest group. I am ok with this as this is my first marathon training. I enjoyed this run. Last 4 miles around 10min pace. Elevation gain about: 900 Weather: Humidity 72%; Temp 72-80;
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| Saucony Mirage 3 Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
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AM: Easy run at Piedmont Park; some strides. Biked 5 miles / Yoga PM: 2.10
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| Adidas Copa Mundial Miles: 5.00 | Bike Miles: 5.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
AM: Easy 9 miles: Westside, Piedmont Park, Virginia Highland PM: 3 miles with the Dunwoody running group
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| Newton Gravity Miles: 9.00 | Saucony Mirage 3 Miles: 3.00 |
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| Night Sleep Time: 9.00 | Nap Time: 1.00 | Total Sleep Time: 10.00 | Weight: 162.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 2.88 | 0.00 | 10.63 |
|
AM: warmup strides, drills, .... PM: Warmup 3 miles (strides, ...) Intervals at 5K pace 3 x 1600 (2.880 miles at 5K pace) Cooldown: 2.33
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| Saucony Kinvara 2 Miles: 10.63 | Bike Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 7.20 | 0.00 | 0.00 | 11.20 |
|
Warmup 2 miles MP run 2 miles (4%incline) at 8:20 and 5 miles (-2- -3%) decline at 7:40-6:50 Cooldown 2 miles
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| Adidas Adios 2 Miles: 11.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 161.50 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
AM: Easy 3 miles at C-shoals - yoga - 3 miles at the treadmill
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| Saucony Mirage 3 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
|
PM: Easy overall about 10.8 miles Warm up with the bike 18 miles; chat with Steve at Phidippidies. Then ran 3.8 Then biked another 4 miles home
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| Newton Gravity Miles: 3.80 | Bike Miles: 21.00 |
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| Night Sleep Time: 5.00 | Nap Time: 3.50 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM: Easy run with the Atlanta Running Meetup (AVP 9:30) difficult run; it was hot (as usual); however, for 3 miles it felt like an asthma attack; air conditions seemed to be not good; other runners complained too; it is getting cooler these days but it is still humid; it started getting better after 5 miles and real better after 7 miles; i guess this is normal; at least there were no other complaints.
|
| Saucony Mirage 3 Miles: 10.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 158.70 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.83 | 0.00 | 0.00 | 0.00 | 11.83 |
| AM: Easy run - Westside PM: Easy run at Riverside with Rehan, David, and Erica |
| Saucony Mirage 2 Miles: 8.50 | Saucony Mirage 3 Miles: 3.33 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.44 | 0.00 | 0.00 | 2.88 | 8.32 |
|
AM: Warmup 3 miles 6x800m: I tried to get my head in the hurtbox; these are my times for 6x800m intervals: 3:28, 3:25, 3:27, 3:34, 3:30, 3:38; need to get better on these ones; however i improved over the last 6x800m intervals. 400m recovery jogs 1 mile cool down
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| Saucony Kinvara 2 Miles: 8.32 |
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| Night Sleep Time: 9.00 | Nap Time: 0.67 | Total Sleep Time: 9.67 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| PM: 1 mile | |
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| Night Sleep Time: 9.00 | Nap Time: 1.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 8.00 | 0.00 | 0.00 | 14.00 |
|
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
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| Saucony Mirage 2 Miles: 3.00 |
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| Night Sleep Time: 9.00 | Nap Time: 1.17 | Total Sleep Time: 10.17 | Weight: 161.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
AM: Easy PM: Crosstraining
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| Saucony Mirage 2 Miles: 3.00 | Bike Miles: 3.20 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
|
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: 5.00 | Bike Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM: Easy run with strides PM: Easy run with the Buckhead running group |
| Newton Gravity Miles: 10.00 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 160.20 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.80 | 0.00 | 7.80 |
| Warmup: 3 miles 3 x 1600 intervals Cooldown. Very difficult speed work; i was dehydrated; also this is an important lesson |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 6.00 | Nap Time: 2.00 | Total Sleep Time: 8.00 | Weight: 159.60 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 8.00 | 0.00 | 0.00 | 14.00 |
|
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
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| Adidas Adios 2 Miles: 11.00 | Saucony Mirage 3 Miles: 3.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 160.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: Crosstraining |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| PM: Run in the woods of Cochran Shoals at 93F |
| Newton Gravity Miles: 9.30 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: Easy run with Ron and Rehan (Atlanta running meetup group) |
| Saucony Mirage 3 Miles: 10.00 |
|
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| AM: Easy VH-MT-GT (fountain)- MT - PP (fountain) VH
|
| Saucony Mirage 3 Miles: 8.20 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 159.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 6.00 | 0.00 | 11.10 |
| AM: 3mile warmup PM: 1 mile warmup; 6x1miles (7:30 pace) - strength training |
| Adidas Adios 2 Miles: 8.20 | Saucony Mirage 3 Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 159.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 8.00 | Nap Time: 0.50 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 8.00 | 0.00 | 0.00 | 14.10 |
|
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: 11.00 | Saucony Mirage 3 Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.44 | 0.00 | 0.00 | 0.00 | 8.44 |
| AM: Easy miles |
| Newton Gravity Miles: 8.44 |
|
| Night Sleep Time: 0.00 | Nap Time: 8.00 | Total Sleep Time: 8.00 | Weight: 160.70 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 4.50 | 0.00 | 0.00 | 16.00 |
|
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: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 | Weight: 159.20 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
AM: Crosstraining with the bike PM: 3 easy miles
|
| Bike Miles: 9.00 | Newton Distance Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| AM: Easy miles |
| Saucony Kinvara 2 Miles: 7.80 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 1.50 | 0.00 | 8.50 |
|
AM: Warm up strides PM warmup; 1.5 miles in treshold run |
| Brooks Cascadia Miles: 2.50 | Adidas Adios 2 Miles: 4.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 9.00 | 0.00 | 0.00 | 14.50 |
| 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: 0.50 | Adidas Adios 2 Miles: 13.00 | Bike Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.79 | 0.00 | 0.00 | 0.00 | 11.79 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - PM Bikeride of 54 miles ~ 14 miles of running | |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM: Easy
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: Easy
PM: Easy
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM: Easy
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Warmup: 2 miles
Resistance training
Played soccer for 65 min 4.2 miles
Cooldown: .8 miles
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: Biking = 6miles
Soccer 4 miles
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.82 | 0.00 | 0.00 | 0.00 | 8.82 |
| 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: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 159.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| 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: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 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.
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| Saucony Mirage 3 Miles: 16.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: 6 easy miles
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| AM at C-shoals
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 9.00 | 0.00 | 0.00 | 14.00 |
| 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: 12.00 | Newton Distance Miles: 2.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.70 | 0.00 | 0.00 | 0.00 | 9.70 |
| AM: warm up
Soccer: 5.5 miles
Cooldown run: .5
Corsstariining with biking
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: Easy run
some biking
|
| Saucony Mirage 2 Miles: 8.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| 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: 2.00 | Adidas Adios 2 Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM: 3 miles recovery
Flexibility and strength
|
| Newton Momentum Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 10.00 | 0.00 | 0.00 | 14.00 |
| Warm up 3 miles
drills
MP run 10 miles
Cool down 1 mile
|
| Saucony Mirage 3 Miles: 14.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 158.50 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM: 2 miles warm-up run
PM: biking - crosstraining
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 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: 0.00 | Nap Time: 6.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.68 | 0.50 | 2.00 | 0.00 | 8.18 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.08 | 0.00 | 3.00 | 0.00 | 8.08 |
| 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: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 160.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: Recovery: Bike and run
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 10.00 | 0.00 | 0.00 | 14.60 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM: Bike and run
|
| Saucony Kinvara 2 Miles: 1.00 | Bike Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM: 5 miles at C-Shoals Easy
3 miles downhill at the treadmill
|
| Saucony Mirage III Miles: 8.50 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 160.10 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 2.00 | 0.00 | 10.00 |
| 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: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM: 9 easy trail miles Slope Creek Trail
|
| Brooks Cascadia Miles: 9.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 161.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.67 | 0.00 | 3.38 | 0.00 | 7.05 |
| AM: warmup
3x1mile
cool down
|
| Saucony Mirage III Miles: 7.05 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 8.00 | Nap Time: 0.50 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.20 | 10.00 | 0.00 | 0.00 | 11.20 |
| 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: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| AM: Easy
|
| Saucony Mirage 2 Miles: 5.60 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.67 | Total Sleep Time: 9.67 | Weight: 159.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: 8
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.45 | 0.00 | 0.00 | 0.00 | 4.45 |
| AM: Easy
|
| Saucony Mirage III Miles: 4.45 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 159.50 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 4.70 |
| AM: 4.7
|
| Saucony Mirage 3 Miles: 4.70 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM: Easy
|
| Saucony Mirage 3 Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Am: easy |
| Saucony Mirage 3 Miles: 6.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 0.00 | 0.00 | 0.00 | 2.70 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
St. George Marathon (26.2 Miles) 03:48:09, Place overall: 1964, Place in age division: 190 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
| AM: This was my first marathon. I chose the marathon as my first as it is a popular marathon in this forum and it has a great reputation among runners. I was happy to make it to St.George: what a great place to organize a marathon. And how many excellent runners. At the starting line I met a 116 timer he ran the stgm 15 times; he, 71 years old, said he is starting to feel it a little bit since he turned 70; after hearing that from a 71 year old there was no complaining and it was clear I have to finish the race gracefully!
For the race strategy: I took it very very very slow from the beginning; i tried to be above 8:00 min/mile pace in the first 7 miles and then endure the 8 - 13 hill miles and then start the attack at the 13 mle marker. At mile 13 my quads were starting to hurt; Mile 13 is even before the large downhile part. So i took it easy until mile 19; did the hill and then was resourceful until the finish. I was not able to split negative; My quads were dysfunctional and my legs were not fresh enough to attack in the second half. (Explanation: I ran 6 miles on the treadmill downhill every week; however i stopped doing this 4 weeks before the marathon). My legs were not fresh enough or better too unexperienced. For this race, the mental challenge was moderate (not to challenging) that probably means i was running too slow; after i saw that i was not able to run my BQ time and neither was able to run my goal time of 3:40 (because of my quads and the lack of structural strength) my mind faded around the mile marker 13; my focus came back around mile 18 so i prepared mentally for the hill at mile 19 and then kept it steady until the finish hoping not to hit any walls; also cardiovascular it was fine for; my pulse was 110 for the first 5 miles; the low temperatures resembled perfect race conditions. I walked every station and drank. I wish i could have but I was not able to attack the whole race with the exception of the last .2 miles which i ran in 6:31 min pace.
After finishing i walked about 3 miles. I hope this will speed up my recovery. I missed the STG marathon award ceremony. Congratulations to all the amazing runners of the blog; in particular, Fritz who obviously is now even better after his injury, which is good to read about. I waited at the finish line until the end of the race and applauded all the other runners finishing the race (Somebody walked backwards through the finish line!).
I know it takes years of training to be a marathoner. I hope that my body will adapt to the challenges of endurance running with my future training; i hope that my marathon experience makes me faster in the short distances as well. I wish i could continue to train right now (maybe that is a good sign in terms of the mental aspect; this marathon felt a little bit like a training run for the upcoming marathon where i hope i am able to race the whole distance).
Thanks for the advice from the bloggers of this forum; without the forum i would have not gotten that far or in different words traveled that far. Success isn't how far you got, but the distance you traveled from where you started, quote Steve Prefontaine. And that distance was far for me!
|
| Saucony Mirage III Miles: 26.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Am: Walked about 4 miles | |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Am: 12 miles on the stat bike; first glucose burning exercise after the marathon 2 days ago; felt ok; slow warm up; Muscles felt good afterwards; Was able to stretch all through; it feels like that the muscles are storing glycogen big time after all the depletion on Saturday.; hope now it's all uphill | |
|
| Night Sleep Time: 0.00 | Nap Time: 8.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| AM: Stationary bike
legs feel continously better hopefully meaning that i got away without any major injury at the muscle aspect
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Am: Easy Miles
|
| Saucony Mirage III Miles: 4.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM: Easy run at C-Shoals.
|
| Saucony Mirage 3 Miles: 5.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 2.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM: Ran with David, Rehan, and Ron; easy; they ran 10; i kept it short and did mot want to go for more; i hit some sort of wall at 4 but than it got better; i always seem to hit something after 4-5miles after which it gets easier; that did not change after running my first marathon last week;
|
| Saucony Mirage III Miles: 7.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: Easy mlles at the oval. Wanted to drive to C-shoals however 75 was already clogged.
|
| Saucony Mirage 3 Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: 3 miles stationary bike; bootcamp - 50 min
|
| Bike Miles: 3.00 | Bootcamp Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: C-SHOALS EASY MILES
CROSSTRAINING - 1 HOUR YOGA
|
| Saucony Mirage 3 Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| crosstraining
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: 8 miles at C-shoals trails. Best run after marathon.
|
| Brooks Cascadia 7 Miles: 8.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 164.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM: crosstraining, yoga
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 163.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM: Easy miles
|
| Newton Gravity Miles: 5.00 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 161.70 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM: Easy on the trail (C-shoals)
|
| Brooks Cascadia 7 Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: crosstraining (insanity/bike)
|
| Bike Miles: 3.00 | Bootcamp Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 1.00 | 0.00 | 0.00 | 7.20 |
| AM: Easy run (with hat and gloves all the way through) 38F; yoga (Yin)); stationary bike
|
| Bike Miles: 8.00 | Newton Distance Miles: 4.55 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.36 | 0.00 | 0.00 | 0.00 | 5.36 |
| AM: Easy miles with the Atlanta Running Meetup group (2nd time).
Great sunny day in the city. Started out chilly with 38F; however brought too many layers (one too much); its fun to run with a hat and gloves.
|
| Newton Gravity Miles: 5.36 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.00 | 0.00 | 0.00 | 9.00 |
| AM: Easy miles with Ron and Rehan; we started at Caribou and did a look; crossed the ATL marathan race course a couple of time; i was cheering them on while running by them; was a fun day.
|
| Saucony Mirage III Miles: 9.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 2.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| AM: Yoga/stationary bike.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: 5 miles easy run; yoga; 3 miles of biking
|
| Newton Gravity Miles: 5.00 | Bike Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM: Pallisades Chattahochee trail run (600 feet elevation).
|
| Brooks Cascadia 7 Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| Am. Biking and insanity | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| AM: Easy; stride (5:30),yoga
|
| Saucony Mirage 3 Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 1.70 | 3.00 | 0.00 | 4.70 |
| AM: Group run with the ATL running meetup (Rehan, Marius, Ron, Dorene, Aleks, Elisabeth, ...).
3 miles 5K to 10K pace
1.7 miles MP
|
| Saucony Mirage 2 Miles: 4.70 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| AM: one mile warm up; 10 miles easy pace with the ATL running meetup (with Rehan David Erica, ...).
|
| Adidas Adios 2 Miles: 10.10 | Newton Distance Miles: 1.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 6.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM: stationary bike
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.50 | 6.00 |
| PM: easy warm
800m in 2:45 with the Phidppidies group (Bill, Kevin, Steven). I only ran one 800m loop; Bill ran 2 1600 and 5x 800m before i joined;
Cool down
It seems i have recovered from the marathon; it is clear that Tuesdays at Phoenix Park is booked for me for the winter months; Good track so much better than the Piedmont PArk oval;
Phoenix Park was the warm up track for the Atlanta Olympics in 1994
|
| Nike Luna Racer Miles: 2.00 | Saucony Mirage 3 Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM: Trail run at slop creek; 9 mile loop.
|
| Newton Momentum Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM: Bootcamp; 6 miles of biking.
Bootcamp still difficult; still need to train my abdom m.s more.
|
| Bike Miles: 6.00 | Bootcamp Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 163.40 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Trail run at C-shoals; easy with warm-up/stretch excercises for 20min.
|
| Brooks Cascadia 7 Miles: 6.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.80 | 0.50 | 1.70 | 0.00 | 4.00 |
| AM: Run with ATL running group
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| Saucony Mirage 2 Miles: 4.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 3.00 | Total Sleep Time: 11.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: Long run - Westside - Collier Road
|
| Saucony Mirage 3 Miles: 13.00 |
|
| Night Sleep Time: 2.00 | Nap Time: 6.00 | Total Sleep Time: 8.00 | Weight: 167.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM: Running and cross training (biking, rowing)
|
| Bike Miles: 6.00 | Bootcamp Miles: 1.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 162.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.55 | 0.00 | 0.65 | 0.00 | 7.20 |
| AM: easy morning miles: 2.77 Virginia Highland
PM:
Warmup with strides at grant park (grass)
Speedwork at Phoenix Park: 2x 200 R pace 1x400 R pace
Cooldown Phoenix Park (grass)
|
| Newton Gravity Miles: 2.77 | Adidas Adios 2 Miles: 0.50 | Saucony Mirage 3 Miles: 3.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 163.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.77 | 0.00 | 0.00 | 0.00 | 4.77 |
| AM: Easy miles
|
| Saucony Mirage 3 Miles: 4.77 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 163.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM: Easy miles with a set of warm up drills and strides; felt good
|
| Saucony Mirage III Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.33 | 0.00 | 0.00 | 0.00 | 4.33 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: Biking 30 min, Stairmast, rowing, and jump rope (yoga)
|
| Bike Miles: 9.00 | Bootcamp Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Am: treadmill, jump rope stationary bike |
| Bike Miles: 7.50 | Bootcamp Miles: 1.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 164.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM:
7 easy miles West side and back. First run after the marathon that felt normal with the normal aches and strains. Glad that the recovery period seems to be over; in retrospect i was definietly pushing myself thorugh the marathon training program, but i guess that is not a bad thing. Started running in April 2012 and ran the first marathon 1 year and 1/2 later without getting injured, mission acomplished. Now its time to pick it up. Looking forward to it.
|
| Saucony Mirage 3 Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 1.50 | 0.00 | 11.80 |
| AM: Crosstraining; jump rope/stationary bike
PM: Cabbagetown running group
|
| Saucony Kinvara 2 Miles: 4.50 | Bike Miles: 19.00 | Saucony Mirage 3 Miles: 7.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 164.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.81 | 0.00 | 0.00 | 0.00 | 3.81 |
| Went to the ATC Atlanta Track Club Party to cheer the runners of the one mile prediction run; saw Bert and some volunteer coaches (Clarke).
Then easy run with the ATL running group (Rehan, David)
Went to another race, the 10k Beltline run; saw Subhuo, Sonja, ....
|
| Saucony Mirage 3 Miles: 3.81 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM: Swim/Bike/Run
|
| Bike Miles: 6.00 | Saucony Mirage 3 Miles: 2.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 165.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Am crosstraining, bike, rope, row |
| Bike Miles: 12.00 | Saucony Mirage III Miles: 4.00 | Bootcamp Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 164.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| Easy run with the urban run club
|
| Saucony Mirage 3 Miles: 7.70 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.15 | 0.00 | 0.00 | 0.00 | 11.15 |
| Am 18 mile biking 5 miles running
|
| Bike Miles: 18.00 | Saucony Mirage III Miles: 5.15 |
|
| Night Sleep Time: 5.00 | Nap Time: 1.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: Swim and run
PM: 15 bike miles
|
| Bike Miles: 15.00 | Saucony Mirage 3 Miles: 3.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: Slope Creek trail run
|
| Brooks Cascadia Miles: 9.00 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 163.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Crosstraining: bike (12.9 miles) and swim (30min)
|
| Bike Miles: 12.90 | Swim Miles: 0.40 |
|
| Night Sleep Time: 6.00 | Nap Time: 2.00 | Total Sleep Time: 8.00 | Weight: 164.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 1.00 | 0.00 | 7.00 |
| PM:
4 miles warm up:
2 miles speed play (strides, 1200 m)
1 mile cooldown
|
| Nike Luna Racer Miles: 1.00 | Saucony Mirage 3 Miles: 6.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.50 | Total Sleep Time: 8.50 | Weight: 162.30 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM 40 min of swimming
| |
|
| Night Sleep Time: 7.00 | Nap Time: 2.00 | Total Sleep Time: 9.00 | Weight: 162.30 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| PM Easy pace jinglejog with the Cabbage town running group
|
| Saucony Mirage 3 Miles: 7.80 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Am:
Easy stationary bike
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| AM: Easy 4.1miles with David, Ron, Mike, Elisabeth, Kathleen, Doreen, ...
|
| Saucony Mirage III Miles: 4.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM
Nice run with Doreen, Erica, Pat, John, and DAvid
|
| Saucony Mirage 3 Miles: 13.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Bike ans swimm workout
|
| Bike Miles: 18.70 | Swim Miles: 1.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM: 25 min swiming; 10 miles biking; 3.2 miles running
|
| Bike Miles: 10.00 | Saucony Mirage III Miles: 3.20 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM: Easy miles with strides
|
| Saucony Mirage 2 Miles: 4.20 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.00 | 2.00 | 0.00 | 11.00 |
| AM: Easy run in Midtown and Virginia Highland
Easy run with the Cabbagetown running group
|
| Saucony Mirage 2 Miles: 4.70 | Saucony Mirage 3 Miles: 6.30 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.67 | Total Sleep Time: 9.67 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PM: 60 min swim
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy miles with the ATL running meetup people.
|
| Saucony Mirage 3 Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM:
Light and easy trail (Slope Creek trail) run at C-shoals. The best of the best.
|
| Brooks Cascadia Miles: 10.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| AM:
Swim workout 20 min breaststr; 20 min crawl
Bike: 60min (18.7miles)
|
| Bike Miles: 18.70 | Swim Miles: 1.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2199.37 | 168.50 | 130.60 | 10.88 | 2509.35 |
|
| Bike-test Miles: 172.37 | Newton Momentum Miles: 64.72 | Brooks Cascadia Miles: 82.22 | Adidas Copa Mundial Miles: 15.01 | Newton Gravity Miles: 384.37 | Nike Turf Shoe Miles: 37.01 | Nike Luna Racer Miles: 22.97 | Saucony Mirage 2 Miles: 273.15 | Adidas Adios 2 Miles: 296.28 | Saucony Kinvara 2 Miles: 38.25 | Bike Miles: 402.00 | Saucony Mirage 3 Miles: 296.71 | Newton Distance Miles: 10.65 | Saucony Mirage III Miles: 98.85 | Bootcamp Miles: 28.00 | Brooks Cascadia 7 Miles: 24.00 | Swim Miles: 3.10 |
|
| Night Sleep Time: 1087.38 | Nap Time: 128.18 | Total Sleep Time: 1215.57 | Weight: 161.68 | Calories: 7750.00 | |
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