| 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 | | 40.80 | 0.00 | 4.00 | 2.10 | 0.00 | 0.00 | 0.00 | 46.90 |
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| | 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 |
| AM... [E] 7 mile run (49:33, 7:04 pace). Parrish Lane/W Btfl Lake loop. I won't be able to do this loop much longer--the Legacy Highway construction is crossing over at several points so I'll lose it soon. Tried to stay nice and easy after yesterday's long run at a fairly decent clip. Felt pretty drained overall. 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 | | 5.90 | 0.00 | 0.00 | 2.10 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM... [Q] 8 miles total (51:46, 6:28 pace). First workout since injury--definitely could tell its been a while and didn't have much zip at all. Had planned on doing either 5x1000 or 5x800, however my body felt. Ended up doing 1x1000 (600m recovery jog ~3 mine), 3x800 (400m recovery jog ~2 min)--a little shorter than I would have liked, but at least its a starting point. I warmed up with [E] 2.1 miles, then did 800m of speed builds. Then went as follows... #1 - 1000m (3:16) #2 - 800m (2:38) #3 - 800m (2:39) #4 - 800m (2:38) I could have maybe handled one more 800 at this pace, but I was pretty tired at the end of this workout. I'm sure its a combo of being out of shape and running no true workouts since around the end of May/beginning of June. All in all, I'll take it as a starting point. The workout later this week will be close to [T] pace than this workout. Regular stretch after.
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| | 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. My wife and I had our first child today--a 8lb 10oz boy named Lucas. Definitely a good reason for a day off! | | Comments(4) |
| | 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. The good news is that between yesterday and today I had one day scheduled off and only 5 miles that other day. I thought I would have time to get a short one in today, but it just didn't happen. Will get in workout tomorrow | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM... [Q] 9 miles total... [E] 2 mile warm-up INCLUDING 1/2 mile of speed builds. Then 4x1mile mile with 400m recovery jog (~2 min). Splits were... Mile #1 5:37 (400m recovery)
Mile #2 5:37 (400m recovery)
Mile #3 5:35 (400m recovery)
Mile #4 5:36 (400m recovery) Could have handled one more mile, but played it conservative considering I'm building mileage and its only my second workout back. Was pretty pleased with how comfortable the pace was for where I thought I was at--didn't figure I would stay below 5:40 for all of the miles. [E] 2 mile cool-down after. Regular stretch.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| AM... [E-Med] 8.4 mile run (56:07, 6:40 pace). This run ended up being WAY TOO FAST. After the workout yesterday, today should have been a slow pace. Unfortunately I scheduled myself too many things today and tried to squeeze the run into a short period of time--for me an ingredient for running too quickly. My legs could tell also, as they were pretty tired throughout the run. We'll see how that bodes for the long run tomorrow--starting to build back toward respectability with a 14-miler. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
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AM... [E-Med.]14.5 mile long run (1:35:44, 6:36 pace). Felt pretty tired--both physically and as a result of sleep shortage. Maybe the lack of sleep didn't allow me to realize how quickly I was clipping along during this run. Ran the Farmington/Davis Justice Ctr loop. It was pretty decent temps (low 70's, but humid) and this loop has a fair amount of shade. Took about 16oz. of fluid throughout the run. Felt tired the first 2-3 miles and last 2-3 miles, but otherwise felt better than yesterday. Need to be sure to run SLOW tomorrow. Regular stretch after. Got in 46.9 for the week--which is pretty decent considering I had two days off for the baby.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 40.80 | 0.00 | 4.00 | 2.10 | 0.00 | 0.00 | 0.00 | 46.90 |
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