Goal: Sub 3 Hour Marathon

Week starting Apr 14, 2013

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Location:

Brookings,SD,

Member Since:

Sep 10, 2012

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

5K  -  19:57 - 10/5/13 - 18 mph not tail-wind, Hobo Day 5k

10K  -  41:27 -  10/26/13, Trick or Treat Trail Run 10k

Half Marathon  - 1:32:51  -  7/27/13, Aberdeen, SD

Marathon -  3:17:58 -  10/5/14, Medtronic Twin Cities Marathon , Minneapolis, MN

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Short-Term Running Goals:

5k  : 18:XX

10k : 42:00
10k : 40:00

Half Marathon: 1:30:00

Marathon: < 3:05:00 (BQ)

Marathon:  < 3:00:00

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2017 Race Schedule

 

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Long-Term Running Goals:

Remain physically active / fit.

Remain active in competition to maintain my children's interest in a fit and healthy life.

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Personal:

I married Natasha in 2005 and have three awesome kids, Brayden - 10, Hannah - 8, And Kinley

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Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 311.00
Fastwitch 5 Orange Lifetime Miles: 83.26
Mirage 5 Wht/Org Lifetime Miles: 257.00
Kinvara 6 Blue/Grn 2 Lifetime Miles: 222.50
Mirage 5 Nvy/Can 2 Lifetime Miles: 216.25
Kinvara 7 Purple Lifetime Miles: 134.00
Kinvara 7 Green Lifetime Miles: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.2013.000.000.0042.20
Kayano 18 White/Blue Miles: 8.16Mirage 2 Green Miles: 28.77Kayano 19 Grey/Blue Miles: 5.27
Weight: 176.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.160.000.000.008.16

Did my LR yesterday because I was expecting crappy weather today.

Absolutely the worst weather I've run in to date.  I knew it was going to be bad, but I decided early on today that I was going to run.  I mainly decided to run today because of the weather.  It was 32 degrees out,  28 mph wind, and raining.  I was soaking wet ande miserable.  But I think it made the pace feel easier.  Now I can't complain about running in crappy weather any more for the year. :)

AP 7:44 (planned on much slower but this felt real easy).  Legs didn't feel at all like I went for a longer run yesterday.  Last 2 miles were 7:10 and 7: 23.  Just trying to figure out what each pace feels like.  :S  Kind of feels like crunch time for the Fargo marathon.  These next 2 weeks'll be telling me a lot about where I'm at fitness-wise.  Right now is where I wish I'd have had a few more marathons under my belt.  Can't beat good old fashioned experience.  :)

Mirage 3's showed up the other day.  Feel a bit different than the 2's.  I might have to relace them because my right shoe feels much tighter than my left.  Or my right foot grew.

Deadlifts
Toe Raises
Biceps
Rolled Legs
Birthday Cake

Kayano 18 White/Blue Miles: 8.16
Weight: 175.60
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.260.000.000.008.26

34-32 degrees.  15-20mph wind.  Easy short run with tomorrow being a hopeful tempo before the next three day blizzard.  Felt kind of sick toniight when I was running and have a wicked cold.  Was thinking about bagging the tempo for tomorrow, but the next three days won't really allow for any sort of a workout with the snow coming..

Pushups
Situps
Planks
Bridge
Triceps

Hannah: 7 pushups, 20 situps, :30 plank, 10 bridge.

 

Thoughts and prayers go out to everyone affected in Boston... Sad stuff.

Mirage 2 Green Miles: 8.26
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.2511.000.000.0011.25

32 degrees, 10 mph wind.  11 mile tempo.  This one kinda kicked my butt.  I'm going to blame that part on a cold I've been dealing with.  I also ran at 8:00pm without eating much for supper.  I was trying to eat on a "less full" stomach.  This worked pretty good for the run, but I was pretty light headed when I got done.

 Splits:  7:02, 6:57, 7:02, 7:03, 6:58, 6:58, 7:04, 7:10, 6:58, 6:58, 7:12

 Not completely thrilled with the splits, but my AP was right at 7:05.  Also had to take a quick potty break at 10k.  Didn't get the full effect of the tempo because of this.  Luckily I had to restart uphill into the wind, so i got my HR right back up there.

Hamstring isn't bothering me near as much anymore.  The worst had been pushing my pace hard.  Can still feel it's not quite right but nothing like before. Ankle ok tonight, too.

Mirage 2 Green Miles: 11.25
Weight: 174.60
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rain turning into a blizzard.  Decided to not run today and hopefully get to bed early in an attempt to kick this cold.

Pushups
Situps
Planks
Bridge
Triceps

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day to of last blizzard of the year.

Deadlifts
Toe Raises
Biceps
Bridge
Planks (4:30)
Situps

Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.262.000.000.009.26

30-26 degrees, 16 mph wind.  Went for a faster yet easier pace.  AP came to 7:22.  Despite battling a horrible cold, this run felt really good and kind of easy.  I am noticing that when I run around this pace and notice my pace slipping, I can easily get it back to where it needs to be in a few steps.

Splits:  7:23, 7:23, 7:15, 7:20, 7:14, 7:17, 7:13, 6:59, 7:30, 8:16 (.25 Cooldown).

Nothing real quick, but it felt good to wake my legs up a little.  The last 7:30 split was a result of turning into the wind and my gut turning a bunch.  Hopefully I'm not getting what sent Brayden home from today.

Mirage 2 Green Miles: 9.26
Weight: 178.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.270.000.000.005.27

Easy / Recovery miles this afternoon.  32 degrees, 12 mph wind.  LR tomorrow in another crappy rainy snowy windy day.

Kayano 19 Grey/Blue Miles: 5.27
Weight: 177.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.2013.000.000.0042.20
Kayano 18 White/Blue Miles: 8.16Mirage 2 Green Miles: 28.77Kayano 19 Grey/Blue Miles: 5.27
Weight: 176.30
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