The Next Step

July 2015

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Location:

New Palestine,IN,USA

Member Since:

Oct 23, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

5k - 18:59 (3/09)
4M - 25:06 (9/09)
10k - 41:01 (11/07)

Half - 1:25:58 (11/09)

Marathon - 3:06:33 (12/09)

Short-Term Running Goals:

1:25 for the half marathon
Sub 39:00 for the 10k.
3:07 marathon
18:30 5k

Upcoming Races



Long-Term Running Goals:

Break 3:00 for the marathon.

Personal:

Married, two daughters (18 and 15).  Masters runner trying to get competitive in my age group.

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Ride 5 (Red) Lifetime Miles: 372.70
ASICS Excel 33 Lifetime Miles: 152.00
Saucony Ride 7 Lifetime Miles: 249.00
ASICS DS Trainer Lifetime Miles: 212.20
Asics Cumulus 16 Lifetime Miles: 241.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
126.004.002.506.50139.00
ASICS Excel 33 Miles: 57.00ASICS DS Trainer Miles: 43.00Saucony Ride 7 Miles: 30.00Asics Cumulus 16 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Beautiful morning (63).  Felt good today and picked up the pace as I went along.

59:46 (8:32 avg)

ASICS Excel 33 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.001.000.005.00

Another great morning (63) and calm.  I was a little slow getting going today but felt better as I went along.  Did 8 x 1 min pickups at around 6:45 to 7:00 pace with 1 min recovery.  Felt good to run a little faster.  Just trying to get back into some structured training.  

41:34 (8:19 avg)

ASICS DS Trainer Miles: 5.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice cool (62) morning.  I was dragging a little this morning.  Didn't feel bad but not really good either.  Just kind of made it through the run.

50:26 (8:24 avg)

Saucony Ride 7 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

A little warmer today (67) but a nice morning.  Felt tired this morning so just took it easy. Pretty good for me.

67:58 (8:30 avg)

ASICS Excel 33 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice morning (65) today.  Took me a little while to get moving but felt better toward the end.  Picked up the last couple of miles to around 7:45.  Nice run.

49:19 (8:13 avg)

ASICS DS Trainer Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Warmer today (76) and humid.  Felt good today but just an easy run.  Definitely was feeling the warmer weather.  

59:19 (8:29 avg)

Saucony Ride 7 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.001.500.006.00

Cooler this morning (62) but light rain.  Felt pretty good starting out.  Easy run for 2.5 miles then did 9 x 1min with 1min recovery.  Most of the time I was between 6:30 and 6:45.  These felt good and recovery seemed pretty easy.  

48:26 (8:04 avg)

ASICS Excel 33 Miles: 6.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Cool this morning (62) with some misty rain.  Just an easy run today.  Felt good and just trying to continue to build back up the miles.

50:39 (8:27 avg)

ASICS DS Trainer Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.506.00

Cool (65) with some light rain.  Easy run today then did 6 x 100 m strides at the end.  

50:13 (8:22 avg)

Saucony Ride 7 Miles: 6.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Beautiful morning (60), sunny and no wind. Can't ask for a better day to run in the summer.  Was kind of sluggish getting started but felt better after about 3 miles.  Glad to get a 10 miler in.  Build up is going good.  It has been over a year and a half since I ran 10 miles so thankful to get back here and stay healthy.

1:23:37 (8:22 avg)

ASICS Excel 33 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.008.00

It was warmer today (72) with some wind.  I am planning on running another marathon in Nov and it will be my first one in 5 years so thought I would try the Hansons Marathon Method training plan as something different.  So today it called from 12 x 400 with 400 recovery.  Goal was 1:40.  Went pretty well.  A little slow getting going but got into a groove toward the middle.  Was feeling the effort in my legs on the last couple so pace seemed to be about right.  Here are the splits:

1 - 101, 2 - 98, 3 - 98, 4 - 95, 5 - 99, 6 - 99, 7 - 97, 8- 97, 9 - 98, 10 - 97, 11 - 98, 12 - 96

ASICS DS Trainer Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Warmer today (73) and humidity is picking up.  Just an easy run today.  My legs were tired from yesterday but felt better as I went along.  My Garmin battery died in the run so just took it easy by feel.

Saucony Ride 7 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice morning (67) with some light wind.  I had a little bit of a head cold last night so still didn't feel the best this morning.  Once I got going I felt better and turned into a good run.

49:40 (8:17 avg)

ASICS Excel 33 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Topsail, NC:  I have had a nasty cold for the last few days.  Felt really bad and all congested so didn't run.  Traveled yesterday for vacation so today was the first day I have been able to get out.  It was hot (78) and humid and still didn't feel the best so kept it short and easy.

ASICS Excel 33 Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Topsail, NC: Another hot (80) and humid morning but I guess that is normal for this area.  Felt better today but still not back to 100%. Just took it easy.

43:48 (8:49 avg)

ASICS DS Trainer Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Topsail, NC: Another hot (80) and humid morning.  Just an easy run again today.  Don't feel like pushing it in this heat.  Definitely not used to this since we have had such a cool summer at home. Played golf yesterday so didn't run.

43:18 (8:39 avg)

ASICS Excel 33 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Topsail, NC:  It was cooler today (74) with lower humidity.  Felt good today but just an easy run.  Just trying to maintain this week while on vacation.  

49:14 (8:13 avg)

ASICS DS Trainer Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Drove back from vacation this morning so ran a few miles on the TM when we got home (raining out).  Just good to get the legs moving after being in the car most of the day.

 

ASICS Excel 33 Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.003.007.00

Warm (73) and humid this morning but at least it was cloudy with a breeze so didn't feel too bad.  Today I did 6 x 800 with 400 recovery.  The goal was to run them in 3:20.  I did a 1.5 mile warmup and then started.  The first one was tough getting going but then I felt good on the middle ones. The last two I was really starting to feel the effort but I didn't feel like I had to push to hard to hit the pace.  Cooled down with a mile.

1 - 3:17, 2 - 3:17, 3 - 3:15, 4 - 3:17, 5 - 3:14, 6 - 3:16

ASICS DS Trainer Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Warm (70) and humid.  Felt good this morning.  Just an easy recovery run.

43:19 (8:40 avg)

Saucony Ride 7 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.000.000.007.00

Warm (74) and humid this morning.  Today I planned on doing a 5 mile MP run with goal around 7:40 pace.  Did a 2 mile warmup and felt pretty sluggish.  Started the MP run and didn't feel the best.  It was pretty much a struggle the whole way.  Definitely didn't feel like MP but faster.  I managed 4 miles and called it.  Not sure if it is just my conditioning or the weather or both but might need to adjust my expectations on the marathon pace.

Splits: 7:37, 7:35, 7:38, 7:48

ASICS Excel 33 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Philadelphia, PA:  Ran on the TM at the hotel.  Felt really tired this morning so only did 4 miles.  Hopefully cutting it short will put some spring back in the legs.  They just felt heavy this morning.

Asics Cumulus 16 Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Philadelphia, PA:  Better morning today (72) and lower humidity.  What a difference a day makes.  I felt so much better today and it seemed so much easier.  Good choice cutting it short yesterday.

40:49 (8:10 avg)

Asics Cumulus 16 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
126.004.002.506.50139.00
ASICS Excel 33 Miles: 57.00ASICS DS Trainer Miles: 43.00Saucony Ride 7 Miles: 30.00Asics Cumulus 16 Miles: 9.00
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