| 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 | 36.64 | 0.00 | 0.00 | 0.00 | 6.00 | 42.64 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.17 | 0.00 | 0.00 | 0.00 | 0.00 | 8.17 |
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After waking up I did not feel much like running. But I went anyway. I ran a slow 4 miles. Later in the evening I ran another 4 before going to work.
4.12 - 8:45, 8:36, 8:25, 8:26, 1:01 - 35:15 - 8:33 avg.
4.05 - 7:41, 7:24, 7:19, 6:52, :25 - 29:43 - 7:20 avg.
Same course for each. |
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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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Got home from court after work and finally got to sleep at 11:45am. Woke up at 3:30pm. I am tired and the legs are tired. So here's my rest day for this week.
Now I just need to re-adjust to normal working/living hours. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 11.62 | 0.00 | 0.00 | 0.00 | 0.00 | 11.62 |
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am - Got up and ran an easy and relaxed 4.
pm - The temperature had gone up a bit, but still much cooler than a couple of weeks ago. Did 7.5 on a hillier(not sure if this word is correct) course than I normally run. By the end my legs felt a little beat up and tired.
4.07 - 8:41, 8:41, 8:26, 8:25, :31 - 34:46 - 8:32 avg.
7.55 - 7:46, 7:27, 7:39, 7:38, 7:42, 7:44, 7:32, 4:06 - 57:37 - 7:37 avg. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.51 | 0.00 | 0.00 | 0.00 | 0.00 | 8.51 |
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My legs were a little tight and sore on this morning's run. Only went 2. Very slow. And for the second morning in a row my left shoe came untied. This never happens to me. I used to tie them in double knots long ago, but stopped. Guess I will start doing it again.
This afternoon it was a warm 87ºf. I like warm weather as much as the next person, but it should not be this hot near the end of October. Ran 6. Legs getting tired. I think the last few weeks of upping my mileage is catching up with me. I will back off some the next couple of days. I still want to run each day because I have heard this will actually keep the legs fresher. I hope so at least.
2.14 - 9:17, 9:08, 1:12 - 19:39 - 9:10 avg.
6.37 - 7:50, 7:47, 7:44, 7:42, 7:47, 7:39, 2:52 - 49:25 - 7:45 avg.
By the way last night I took my daughter to her dance class. There I met Robbie Pecht. I had heard his name before and he lives 2 towns over from me. He won the Richmond Marathon in 1981 with a 2:19:16(a PR). He said he never started running until his senior year of high school. Then he went to the University Of Virginia and joined a running club. He also made the trials in 1980. He commented how the mood was because Carter had already boycotted the Olympics for that year. I found an article on Runner's World Online that said the current trials record was set that year. Also 56 men went under 2:20, another current record. I guess those guys had something to prove to themselves and the world that day. |
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Quads and knees a little achy and tired. Went to the gym and did 50 minutes on the elliptical trainer. I figured that is at least worth 6 miles. Which would be close enough to my road running pace to make it accurate. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 1.12 | 0.00 | 0.00 | 0.00 | 0.00 | 1.12 |
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Just 1 mile to keep the legs loose. Race tomorrow. More or less a training run for me, maybe a little faster. But it shold be fun. I will just call today a taper. But my legs are much better than yesterday. No "beat up" feeling. I can go down stairs without putting the majority of mey weight on the handrail.
1.12 - 7:53, 1:02 - 8:55 - 7:57 avg. |
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| Race: |
South Hill YMCA 10K (6.2 Miles) 00:44:03, Place overall: 2 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 7.22 | 0.00 | 0.00 | 0.00 | 0.00 | 7.22 |
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I had no idea what to expect out of myself today. Even 20 minutes before the start I had not decided if I was going to run the 5K or 10K. But I did want to log a few miles today to go over 40 for the week and running the 10K would do that for me. So my best guess as what I could do was: 7:30 avg=ok, 7:20 avg=good, and 7:15 avg or better=great. Ran a mile warmup. The temp. at the start was just under 70ºf and went over that a bit by the finish. My legs felt very good since I had not run on the roads the last 2 days.
The 1st mile is a gradual climb. The first year I ran this I did not realize this and it hurt me in the end. So today I just kept it comfortable. The 5K and 10K were run at the same time. There was only 1 10K runner in front of me and he was still pulling away. I managed to pick off a few 5K runners on the 2nd mile. I ran the same pace as the 1st mile. Somewhere along the 3rd mile I thought I heard some footsteps behind me. It got me to pick it up a bit. Made the turn-around at 3.1 in 22:34. At this point I still felt pretty good and decided could increase the pace. But I was in unchartered territory since I was already running much faster than any of my training runs the last month and a half. On the 4th mile I was starting to feel more tired. But I reminded myself I was in a race and just tried to maintain a good pace. 5th mile I still was holding on, especially knowing the last mile was downhill. I let it all go on the 6th. Nice to run downhill to the end.
Here are the splits from my Garmin:
7:20
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7:19
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7:10
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22:34 @ 3.1 split
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7:04
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7:03
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6:50
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1:14
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21:29 @ 6.2 split
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Total - 44:03 - 7:06 avg.
Every mile was faster than the one before it. Even if only by a few tenths of a second. And a negative split of 1:05 for the 2nd half of the race was a surprise. I only glanced at the watch when it chimed in at every mile. But I was running by feel, and glad I did not let the faster splits scare me into slowing down.
Last year, with more training and no injuries, I ran a 42:51. 2 years ago my best 5K on this course was a 23:19. Better training has definitely made me faster over the last 2 years. I was very happy with my time and how good I felt during the race all the way to the end, especially after only running for a month and a half.
The winning time was 40:04. |
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 36.64 | 0.00 | 0.00 | 0.00 | 6.00 | 42.64 |
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