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Week starting Dec 30, 2007

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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.

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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
49.005.000.000.0054.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Today I wanted to take a look back at my running in 2007. Tomorrow I will talk about goals for 2008. Here is a look back....

I ran a total of 1716 miles for the year. This is the most I have ever ran in a year. When I look back it is more impressive to me since I only avg 91 miles per month for the first 6 months of the year. I avg 196 miles per month the last 6 months of the year. I finished off the year in Dec with my highest mileage month ever with 216 miles. This increase in mileage had a big impact on my times for the year. I ran a PR in the 10k and close to a PR in the half marathon. The half marathon was in Oct so I was still in the middle of the mileage build up and am looking forward to my next race to see the results of consistently running more miles. One thing I have noticed is the increase in pace of my easy and long runs. I monitor these on with my heart rate monitor and I am running 30 sec per mile faster at the same HP then I was in June. So all in all I am please with the results of the year. Now I must continue to remain consistent in my mileage. This has always been my problem I get in good shape and then drop off for awhile. I want to see where I can go if I put together a year like I did the last 6 months.

Today's run was an easy 8 miles.

63:24

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Well the new year sure got kicked off on a tough day. It was 17 degrees with windy gusting to 40 mph. I ran on the local HS XC course thinking that the trees would block some of the wind. It worked a little but we also had snow so the footing was not very good. This was one of those days that I am just glad to get the run in and head to the house. It does make me feel good to get out on days like this knowing that it would be easy just to stay in.

So now some goals for the New Year.

I want to continue to keep my mileage up consistently. If so, I think it will be possible to run 2400 miles this year. As far as races go I feel like I am in the best shape of my life so I would like to set PRs at pretty much at all distances. The two that I am most interested in are the 10k and the half marathon. I want to run sub 40 in the 10k and break 1:30 in the half. As far as the marathon goes I am planning to run a fall marathon. My first marathon didn't go very well and I wasn't really in very good shape. I feel that after about a 1 1/2 years of consistent running I should be ready to give it a go. I don't even want to write down a goal time right now. Once I get half way through the year and have a couple of half marathons under my belt I should be able to set a better goal time. So there you have it...

66:30

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Got up to -13 WC outside this morning so decided to hit the treadmill. I did an easy run. My legs were tired after yesterday's run. I think the slick uneven footing along with the high winds took more out of me than I thought. I felt like I had ran a long run yesterday instead of just 8 miles. The easy run on the treadmill seemed to help since I felt better at the end. I am hoping to be able to get back outside tomorrow since it should be a little bit warmer and not as windy.

64:29

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

The weather is still pretty cold. Single digit wind chill today but at least is was sunny. I did an easy 8 miles outside with 10 x 100m strides at the end. I didn't run the strides real fast because I didn't feel real loose in the cold weather. I was pretty cold for the first 3 miles mainly my feet and hands but got better after that. Looking forward to warmer temps this weekend.

63:03

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Back on the treadmill today. Not that the weather was bad but my wife had an early appointment and I had to stay with the kids. Everything went fine but I have noticed the last few days that I have some aches and pains that are not normal. I have some soreness in my left foot and my ITB seems to be acting up a little. I will have to monitor these over the next few days to see how it goes. I will also do some specific stretching for these areas, ice, etc. I hope I can stay healthy while I continue to build up the mileage.

65:08

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.005.000.000.0014.00

The weather warmed up today and I wanted to take advantage of it for my long run so I added 5 miles at marathon pace. My leg and foot felt much better today. I still have a little issue in my left ITB I think but it was barely noticeable. It was pretty windy out but luckily it was mostly coming from the side on my run since I went out and back. The marathon pace miles went good. I got off to a slow start but the last 4 miles were much better. I had planned on running them @ 7:20 so overall it was good. Here is the breakdown on the marathon pace miles...

1 - 7:44

2 - 7:14

3 - 7:13

4 - 7:23

5 - 7:09

Overall

1:50:47, 7:55 avg

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
49.005.000.000.0054.00
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