| Location: Syracuse,NY, USA Member Since: Dec 24, 2006 Gender: Male Goal Type: Olympic Trials Qualifier Running Accomplishments: 400 - 51; 800 - 1:52; 1000 - 2:25; 1500 - 3:50; mile - 4:08; 3000 - 8:31; 8k xc - 26:04; hardware Short-Term Running Goals: Get in shape and win races. Long-Term Running Goals: Keep winning races. Personal: Courage is going from failure to failure without losing enthusiasm.
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 173.50 | 17.00 | 9.00 | 21.50 | 221.00 |
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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 |
| Hills! 8 x hill on the road going up to Iron Hill before you make the left toward the shady park. Kept it relaxed. Abs and core after a long cool down. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| Pretty quick run on Creek Road. Legs felt good. Lifted legs after. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 3.00 | 9.00 |
| 3 x 800 w/ 400 jog, 3 x 600 w/ 300 jog, 2 x 400 w/ 200 jog, 1 x 200 2:21, 2:20, 2:18, 1:37, 1:37, 1:37, 64, 62, 28
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Crazy day with work and a drive to Princeton. Did not run as much as I would have liked but opted for sleep and not to run at 11 pm. | | Add Comment |
| | Race: |
Disappointment 5,000 (3.1 Miles) 00:15:41 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| Race at Princeton. The opener 5,000 did not go so smoothly to say the least. I was out where I wanted to be with a 4:39 first mile and the next two laps were on pace as well. (The goal was 14:30.) Things went downhill fast from there, as I just could not turn my legs over. Once the time was out of reach and I was back from the pack, I sort of bagged as I just couldn't get my legs to respond. Not a good way to start the season but I know I'm in better shape. I will try again with the 5,000 in two weeks. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off from running. Worked at the lab from 7:30 through to the afternoon and tutored at night. Good to get the head together. Will go long tomorrow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| Pretty quick 12 miles shifting between 6 min pace and 7:20 pace. Out fast at the start from home to the Nature Center then slowed it down a bit. I picked it up again on the way back through Creek Road. Legs feel tired especially R hamstring and R quad. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Weights and painful massage after. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| Marathon pace between 5:40 and 6:00 per mile. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| First, the plan was to workout. The weather prevented that, however, as I figured it would be better to do the workout tomorrow. (It's a doozy.) Was going to do ten but cut it short. I don't know what it is but my legs just aren't responsive these days.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 5.50 | 15.00 |
| AM: 3 miles easy. Ran to work. PM: Workout. I wore a HR monitor so that I'd know if the fatigue I felt was physiological or psychological. Here was the workout and the results:
2 miles: 10:04, HR peak 192 for last 800 or so
(400 jog)
1.5 miles: 7:12, HR peak 194 for last 600 or so (high!)
(Full recovery (8 minutes walk/jog))
1 mile: 4:37, HR peak 188
(600 jog)
1000: 2:42, out slow, closed fast
(600 jog)
400: 59 point Today I learned that my lactate threshold needs improvement. The first two intervals should have been in the 180's, yet they were pretty close to max HR (I'm guessing about 195 for me). This is likely the reason for why I blew up in the 5,000 last Friday. In 8 days from now, I'm going to try again, but try to be more relaxed through 2 miles. If this means I need to slow down a bit, I will. Once I've got a mile to go, I'm not taking no for an answer!
| | Comments(4) |
| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Was going to double but didn't since my Achilles is hurting a bit. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rained HARD all day. That, combined with the Achilles = no run. I did lift and do abs. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 3 miles in the drizzle. Felt great!
PM: 11 miles easy with some bursts thrown in uphills. Felt pretty good. Achilles sore in the beginning. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| Warmed up on the exercise bike for 15 minutes. I was going to just do bike today to rest the Achilles a bit but opted to move over to the treadmill after. I did 4 miles starting at 6 minute pace, working down to about 5:40 with 3 miles cool down. My Achilles just takes some time to warm up most days as it's sore at the beginning of most runs for about ten minutes. Since I bought new shoes for walking around last week and threw out a few old pairs, I'm hoping it gets better soon. | | Add Comment |
| | 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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| | 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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| | Race: |
Princeton 5,000 #2 (3.1 Miles) 00:15:14 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 3.00 | 11.00 |
| A little better than last time out but still not where I want to be. Out fine (4:40, 4:48) but faded over the last mile once again. More mental toughness this time at least. Going to wait a bit until I run another 5k. Time for some shorter stuff! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Really easy hour on trails. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Really easy on trails again with Natalie. The run felt loooooong. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 3 PM: 7 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
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AM: 3 PM: Workout at the track. 1600 in 4:31, (3 min), 1200 in 3:27, (3+ min), 800 in 2:09, (3+ min), 400 in 60. Ran the first two intervals in flats. The 1200 was fine until the last lap (71) even though I didn't feel like I was slowing down a whole lot. The wind made it a little tough. Lifting, abs and core.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Busy day! Off to the DR tomorrow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| After getting up at 4 am, we arrived at the resort sometime in the late afternoon. Just shook out the legs a bit with a run on the beach. The coastline here is actually very short and for the first time in my life really, I feel like there isn't a good place to run outside. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 5.00 | 0.00 | 9.00 |
| Treadmill time! 5 miles at 5:35 pace. Lifted afterwards. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 2.00 | 9.00 |
| 3 sets of 3 400's up hill. Jog down hill between reps and walk down between sets. Tough! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy run in the morning then back to the U.S. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| DNR. Stomach feels pretty bad. Something's in the water down there! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 173.50 | 17.00 | 9.00 | 21.50 | 221.00 |
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