| Location: South Hill,VA,United States Member Since: Oct 23, 1983 Gender: Male Goal Type: Recover From Injury Running Accomplishments:
1 Mile - 4:54 (16 yrs.) - 1986
2 Mile - 10:49 (16 yrs.) - 1986
5K - 16:44 (16 yrs.) - 1986
8K - 30:32 (16 yrs.) - 1986
5K - 19:36 (37 yrs.) - 2008
8K - 33:29 (36 yrs.) - 2006
10K - 42:38 (38 yrs.) - 2008 13.1 - 1:38:53 (38 yrs.) - 2008 26.2 - 3:31:26 (38 yrs.) - 2008
Short-Term Running Goals:
Train consistently and smart. Run some local races and hope to lower PR's every once in awhile. Long-Term Running Goals:
I would love to see a 5:XX for a mile just one more time. Go under 20 in a 5K. And a sub 40 for a 10K. Personal: Born in 1970. Grew up in Richmond, Virginia. Ran high school track and cross country. Also lived in the Outer Banks of North Carolina for a few years. Now living in South Hill, Virginia. Married since 1995 and have two children. Have been a police officer since 1994. Look for me on Twitter and FaceBook Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 46.35 | 0.00 | 0.00 | 0.00 | 8.00 | 54.35 |
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| Asics Gel - Fortitude 3 Miles: 27.86 | Saucony Grid Shadow 11 Miles: 14.27 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.31 | 0.00 | 0.00 | 0.00 | 3.00 | 7.31 |
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Run To Gym - 2.11 - 15:47 - 7:29 avg. Elliptical - 30:00 - 3 mile run equivalent Run Home - 2.20 - 16:20 - 7:26 Shins a little better.
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| Asics Gel - Fortitude 3 Miles: 4.31 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.22 | 0.00 | 0.00 | 0.00 | 3.00 | 7.22 |
| Run To Gym - 2.11 - 16:27 - 7:48 avg. Elliptical - 30:00 - 3 mile run equivalent Run Home - 2.11 - 15:38 - 7:25 avg. Right shin very tender to touch, but not too bad when running.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 2.00 | 6.00 |
| Elliptical - 10:00 - 1 mile run equivalent Treadmill - 4 miles - 32:00 - 8:00 avg. Elliptical - 10:00 - 1 mile run equivalent Started to notice the shins at 3.2 miles on the tread.
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| Asics Gel - Fortitude 3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.22 | 0.00 | 0.00 | 0.00 | 0.00 | 6.22 |
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| Asics Gel - Fortitude 3 Miles: 6.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.27 | 0.00 | 0.00 | 0.00 | 0.00 | 6.27 |
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   For a week or 2 now I have been wanting to see where I am fitness wise. So I tried to run a hard 5k. Well, I found out I cannot do a hard 5k right now. Stopped after 2. I am not disappointed about today, but more disappointed on how much fitness I allowed myself to lose over the last few months/
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| Saucony Grid Shadow 11 Miles: 6.27 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.22 | 0.00 | 0.00 | 0.00 | 0.00 | 6.22 |
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 Felt so bad on the 4th mile and did not know why.. I was going into the wind, but felt worse than I thought I should. Then I realized I had upped the pace..with the wind. Slowed to recover some on the 5th mile. Got back to good pace again on the final mile. Man, I am so out of shape compared to 3 - 4 months ago.
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| Asics Gel - Fortitude 3 Miles: 6.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Short on time after waking up. I had to pick up the kids. Ran 4 faster than I usually do. But it was not easy.
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| Saucony Grid Shadow 11 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.11 | 0.00 | 0.00 | 0.00 | 0.00 | 3.11 |
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I had to work an extra Midnight shift last night because I owed another officer for a day he worked for me awhile back. I tried to get very little sleep today to help me revert back to a normal daytime routine. I would say about 80% of the time on these days I skip my run. But I figured something short was better than nothing. So when my wife came home from work I left right away so I could be back before she had dinner cooked. It felt good to run this pace. I had to push the whole run. And I actually went sub 7:00 on the last mile. I really hope in a few months I can look back and say, "I can't believe I thought this was hard."  |
| Asics Gel - Fortitude 3 Miles: 3.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 17 days since any kind of exercise. Weight stayed the same..luckily. I hope to get into a more consistent routine. But I have said this before. Treadmill - 4 miles - 32:22 - 8:05 avg.
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| Asics Gel - Fortitude 3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Saucony Grid Shadow 11 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 46.35 | 0.00 | 0.00 | 0.00 | 8.00 | 54.35 |
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| Asics Gel - Fortitude 3 Miles: 27.86 | Saucony Grid Shadow 11 Miles: 14.27 |
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