| Location: Columbus,OH, Member Since: Apr 29, 2007 Gender: Unknown Goal Type: Unknown Running Accomplishments: PR's Include:
5K - 15:26 (Northfield, MN 1998)
10K(CC) - 33:07 (Minneapolis, MN 1997)
10K Roads - 33:21 (SLC, UT 2006)
1/2 Marathon - 1:13:09 (Ogden, UT 2006)
Marathon - 2:41:30 (St. George, UT 2007) Short-Term Running Goals: Get in shape to run under 1:14 at the Columbus Distance Classic1/2 marathon on April 12. Long-Term Running Goals: Run sub-2:35 on a legit marathon course. Personal: I am an Assistant Athletics Director at The Ohio State University. Married to Nicolle. We have a son Lucas, who was born last summer and steals all of the attention from our black lab, Copa.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 42.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 42.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM... [E] 5 mile run (34:30, 6:54 pace). "Normal" 5 mile loop. Tried to keep pace easy and steady. Legs were a little sore from the ball squats yesterday, but I felt better as the run progressed. All in all, I'm pleased to have a 37 mile week without any injury--for this week I'll shoot to up the mileage into the 40-45 range and have one run of at least 10 miles. I'll continue to keep the pace easy to medium through this week, and launch into workouts the week after. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off from running. PM... 3x30 ball squats (body weight only) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM... [E-Med] 10 mile run (66:58, 6:41 pace). Jessie's Meadow/1500S/Orchard loop. This run is the most comfortable I've felt in about 2 months. The pace was quicker, but most of the run is slightly downhill or flat. HR was much more under control than it has been in the past week, so I'm hopefully gaining back some conditioning--the overcast skies were helpful as well I'm sure. Good stretch after--both regular and with rope. The day off from work also gave me some time to revise my St. George training plan based on my injury. I'm not going to get in the training I wanted to, but starting from 12 weeks out, I should be OK in the big scheme of things. Who is looking to run around mid-2:30's at St. George? We should get a group to work together!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| AM... [E] 8.2 mile run (57:35, 7:01 pace). Centerville/Orchard/Viewmont loop. Run got progressively faster, with the first couple of miles being very slow (mid 7:00's). Didn't want the pace to get too fast as this was an easy day, so just tried to stay on a pace that felt easy, and the HR monitor also indicated was easy. Regular stretch after. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM... [E-Med] 7 mile run (46:33, 6:39 pace). GREAT run. Probably the best I've felt since the Boston Marathon. Ran the "Normal" BHS/Davis loop. Pretty decent uphill to Davis Blvd that I just tried to stay comfortable and not push to hard. Opened up a little bit on the downhill since I was feeling so good. Don't know what it was, but a great run today. Rope stretch after. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Scheduled day off from running. Tomorrow will be my first "long run" since the injury--a whopping 12 miler. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.40 |
| AM... [E-Med.] 12.4 mile "long run" (81:57, 6:41 pace). Farmington-Lagoon Out/Back course. This was really my first "long run" back, even though it wasn't that far. Temperature wasn't too bad to start--a little warm at the end. Pace stayed fairly event, was out in 41:15 and back in 40:42. Course is rolling hills in the middle, with the first and last 3 miles fairly flat. Felt pretty good overall, but could tell I haven't done anything over 10 in a while. Regular stretch after. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 42.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 42.60 |
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