| Location: Ft. Riley,KS,U.S.A Member Since: Feb 06, 2011 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: My first attempt at long distance as an adult.
Kirkuk, Iraq Half Marathon- 1:48:?? forgot seconds. Short-Term Running Goals: I will be entering the Eisenhower Marathon in Abilene, KS. This will be my first marathon and I'm pretty ambitious. I want to qualify for Boston.
I want to run 3:05 for Eisenhower, but ultimately want run sub 3:00 by the end of 2011. Long-Term Running Goals: As far as long term goals I would like just to stay healthy and injury free....and fast!
Qualify for the Iron Man Tri in Kona and finish in spectacular fashion! Personal: I'm currently in the Army and I love that I'm faster than all my Soldiers (who are a lot younger than me). It just seems the older I get the faster I am.
I'm deployed, but I should be back in the states pretty soon.
Being in the Army definitely puts a toll on family and unfortunately I'm divorced, but I have a beautiful daughter who melts my heart. |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 101.77 | 29.10 | 0.00 | 3.00 | 133.87 |
|
| New Balance 1224 Miles: 111.57 |
|
| Night Sleep Time: 121.00 | Nap Time: 5.00 | Total Sleep Time: 126.00 | Weight: 163.53 | Calories: 17187.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
|
Today was the start of my marathon training with a buddy of mine. We started out just with a light jog and set no goal just run to shake the cobb webs. We are training for the Eisenhower Marathon in Abilene, KS 9 APR 2011. It is about 11 weeks away...tooo easy. Well I say that now.
4.3 miles easy- 35:10.18 |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 164.00 | Calories: 600.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 0.00 | 0.00 | 5.00 |
|
Today I did a speed workout. I warmed up for half a mile and then did 6 x 800 meters. I was trying to run each 800 at a 10K pace of 6:41 mins per mile. After each interval I jogged 400 meters. I then ran half a mile after the interval training.
1st 800- 3:00 mins
2nd 800- 3:20 mins
3rd 800- 3:19 mins
4th 800- 3:20 mins
5th 800- 3:22 mins
6th 800- 3:21 mins
My right calf was tight about half way through the workout. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 164.00 | Calories: 402.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
|
Today I felt ok. My calves have been a little sore, so I took a lil longer to stretch them. I have a training partner and today I was running with him on his marathon pace for 4 miles. His pace is a lil slower than mine, but I think my calves were tight and thats why I took it easy at first. The 5th mile I picked it up a little and the 6th was definitley close to my marathon pace.
Mile 1-07:51.72
Mile 2-07:47.62
Mile 3-08:07.11
Mile 4-07:54.71
Mile 5-07-03.25
Mile 6- 06:56.83
Can someone explain what are Thershold Miles and VO2 Max Miles, and why they are important? |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 162.00 | Calories: 836.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
|
I tried to run at MP (Marathon Pace) but only did it for my first mile. I woke up a lil later, kind of threw off my schedule and was late meeting my running partner.
I felt real groggy this morning from the muscle relaxers last night.But the stubborn soreness from my calves and right knee were gone.
After the run I felt good, but my calves let me know they were still there and didn't approve me pushing the rest of the body.
Total time 43:54.41
Lap 1- 06:54.25, Lap 2- 07:20.42, Lap 3- 07:28.40, Lap 4- 07:13.44, Lap 5- 07:48.09,
Lap 6- 07:08.02. I also did a mile cool down.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 162.00 | Calories: 827.00 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
I took the day off just cuz my training partner had work obligations he had to fulfill...psssh work...lol, it's also a good excuse to tell my mind to take a day off too. I'm also taking some advise from Karen to easy up a lil.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 164.00 | Calories: 0.00 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.01 | 0.00 | 0.00 | 0.00 | 6.01 |
|
After about 6 hrs of sleeping I woke up and tossed and turned until I had to get up and meet my training partner. We started an hour later than we usually start, he says heS busy...whatever...lol. We decided to go easy today. At about mile 4 or 5 a loud boom erupted, then two more smaller ones. I didnt run any faster but it startle me a lil.
I also won my first road bike on ebay and should be waiting for me when I get back! Can't wait to ride it.
Miles 6.01 AP 08:24, total time 50:28.93
1-08:32, 2-08:05, 3-08:10, 4-08:18, 5-08:47, 6-08:32
|
| New Balance 1224 Miles: 6.01 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 162.00 | Calories: 827.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Gosh, what a beautiful morning! I slept good, felt good, ran good!
8 miles- 01:03.14, AP-07:54
1st mile-07:57.93
2nd mile-08:09.73
3rd mile-08:14.18
4th mile-07:39.09
5th mile-07:39.29
6th mile-07:48.25
7th mile-07:59.44
8th mile-07:46.85 |
| New Balance 1224 Miles: 8.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 163.00 | Calories: 1111.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Warmed up today on the elliptical for 1 mile and then stretched before hitting the road. I ran the little loop which is 4.7 miles then added a lil more to complete 5. It was windy, but it was nice. In the middle if the run caught myself going a lil fast, so I slowed down (just a lil bit, what can I say I felt good). All in all good training.
5 mile run- 39:11.47, AP 07:49/mi
1st mile- 07:52.42
2nd mile- 07:41.33
3rd mile- 08:01.35
4th mile- 07:53.05
5th mile- 07:38.94 |
| New Balance 1224 Miles: 6.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 163.00 | Calories: 696.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.00 | 5.00 |
|
Today was "Speed" day. Rounded up a few other people who said they wanted to train with me. They didn’t look as happy as I looked at the being of speed day. We did 6 x 800, with a 400 meter jog in between each. As we were jogging during our warming up, another unit was about to conduct their running portion of the PT test on the track. The Soldiers were stretching and lining up at the start. I couldn’t resist and I jumped in the starting line. I took off when the NCOIC said go and there went my training pace out the window. I was deciding if I was going to do mile repeats instead, but at the last second didn't. But my first 2 x 800's were pretty fast and it was fun.
1st 800-03:07.61, 06:09 pace
2nd 800-03:06.38, 06:09 pace
3rd 800-03:12.80, 06:22 pace
4th 800-03:08.75, 06:17 pace
5th 800- 03:17.98, 06:36 pace
6th 800-03:15.75, 06:33 pace
|
| New Balance 1224 Miles: 5.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 400.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| REST DAY |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
|
Picked up another training partner today, so now the "wolf pack" is up to 3. We went for an easy 6'er. We all felt good and decided to to run the last two at MP pace. The new guy was was on my heels after the 4th mile, so I picked it up. The "pup" started to fall back and made me run faster. Even though it was just training...I just couldn't let it go...lol. Good run pup!
6 miles- 44:14.20, AP 07:22/mi
1st mile- 07:41.46
2nd mile- 07:48.50
3rd mile- 07:56.22
4th mile- 07:16.46
5th mile- 06:38.45
6th mile- 06:51.26 |
| New Balance 1224 Miles: 6.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 163.00 | Calories: 831.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Calves were a little tight from yesterday's run. The weather also played on my training mood. It was windy and the skies were gray. Took my time today. 6 miles- 53:45.81, AP 08:57/mi |
| New Balance 1224 Miles: 6.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 164.00 | Calories: 824.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Had to take the day off to lay out our personal bags for customs inspections. It was a long day. Worked 17 hours. I was beat, but I'm one step closer to going home! |
| Night Sleep Time: 0.00 | Nap Time: 5.00 | Total Sleep Time: 5.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Took it real easy again even though I slept forever! Just chatted with my running partner about going home and all the loose ends we still have to tighten up before we hand it all over to the new guys replacing us.
6 miles-50:23.38, AP 08:24/mi
Mile 1- 08:17.08
Mile 2- 08:24.28
Mile 3- 08:29.18
Mile 4- 08:28.04
Mile 5- 08:46.09
Mile 6- 07:56.62
|
| New Balance 1224 Miles: 6.00 |
|
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 164.00 | Calories: 825.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
The "Wolf Pack" reunited for a little 8 mile run. The morning was absolutely beautiful. Once I hit the start button on the 405, I knew it was going to be a good run. We took off a lil fast but then settled down to a good pace. I had no aches whatsoever and the "Pack" stayed tight throughout the run.
8 miles-01:00.58, AP-07:37/mi
Mile 1- 07:26.10
Mile 2- 07:53.13
Mile 3- 07:48.53
Mile 4- 07:33.78
Mile 5- 07:49.86
Mile 6- 07:30.73
Mile 7- 07:30.17
Mile 8- 07:24.08 |
| New Balance 1224 Miles: 8.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 164.00 | Calories: 1115.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Took it easy today, I'm getting ready the Buffalo Soldier 5K run tomorrow.
6 miles- 49:06.14, AP 08:11/mi |
| New Balance 1224 Miles: 6.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 165.00 | Calories: 828.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 13.10 | 0.00 | 0.00 | 14.10 |
|
Organized a Half-marathon for those who missed it, and one last push to do a PR. Only had 5 takers though, including myself. We did the same route as the half-marathon my unit organized back in November. It was raining, windy, and overcast….just the perfect conditions for a race….lol. We were supposed to do it on the 24th but due to OPTEMPO and mission requirements we had to do it today. We took off with a slight headwind, but soon it became a tailwind and I started making progress. I felt good the whole time, well rested- probably cuz the 5K I was scheduled to run got cancelled yesterday…so I just took the day off. Around mile 9 though I was day dreaming and had to get back on pace, probably thinking about going home…lol. My goal was just to beat my last attempt back in November even though it wasn’t going to be official, but real enough for me. My last time on this course was 1:48.?? and today I smoked it with a time of 1:37.02-AP 07:24! Oh yeah, I came in 1st……lol.
13.1- 1:37.02, AP 07:24/mi
Mile 1-07:16.87
Mile 2-07:11.68
Mile 3-07:15.32
Mile 4-07:36.60
Mile 5-07:24.70
Mile 6-07:27.30
Mile 7-07:39.90
Mile 8-07:35.88
Mile 9-07:47.02
Mile 10-07:29.49
Mile 11-07:22.31
Mile 12-07:11.37
Mile 13-07:00.82
0.10- 00:43.16
|
| New Balance 1224 Miles: 14.10 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 164.00 | Calories: 1818.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.78 | 0.00 | 0.00 | 0.00 | 5.78 |
|
Stayed up real late receiving the new guys equipment and packing up my own. Got out of work close to 0200 and had to be in at 0600 for lay outs for customs. After the container was sealed I took some me time and went on a lil run to loosen my legs from my half marathon glory. Legs were tight but it felt good just getting back on the road pondering about going home and seeing my daughter. And also thinking it would be nice running on different routes as well.
Mile warm up on elliptical, stretched, hit the road
4.78 Miles- 37:17.01, AP-07:48/mi
Mile 1-07:53.57, Mile 2-07:58.32, Mile 3-07:42.88, Mile 4-07:50.60, Mile 0.78- 05:51.64 |
| New Balance 1224 Miles: 5.78 |
|
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 165.00 | Calories: 663.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.88 | 3.00 | 0.00 | 0.00 | 6.88 |
|
Speed day today, pretty close to leaving too. Warmed up with a 2.37 mile jog to get the legs warmed before opening up the throttle. Did mile repeats for 3 miles and 400 meter rest between each. Felt pretty good after the workout.
2.37 mi- AP 09:52
Mile repeats...
Mile 1- 06:15.52
Mile 2- 06:04.68
Mile 3- 06:41.13
1 mile cool down |
| New Balance 1224 Miles: 6.88 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 732.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Updating my blog haven't had a chance in the past few days. |
| New Balance 1224 Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 829.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles-59:47.95, AP-07:28/mi Lap 1-07:14.10 Lap 2-07:51.14 Lap 3-07:45.33 Lap 4-07:43.46 Lap 5-07:19.75 Lap 6-07:28.27 Lap 7-07:13.34 Lap 8-07:09.20 |
| New Balance 1224 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 1110.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 0.00 | 5.80 |
| 5.80-45:50.53,AP-07:54/mi Lap 1-07:46.14 Lap 2-07:25.73 Lap 3-08:11.38(very windy headwinds) Lap 4-08:29.81(headwinds again) Lap 5-07:58.32 Lap 6- dis 0.80mi-05:59.15 |
| New Balance 1224 Miles: 5.80 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 803.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| My first run back in the States. There was snow on the ground and cars everywhere....lol. I took it easy, I'm a bit jetlang still but couldn't sleep. Gosh it feels good to be back! 8 miles-01:02.47,AP-07:51/mi Lap 1-07:38.62 Lap 2-07:47.21 Lap 3-07:37.41 Lap 4-07:52.32 Lap 5-07:44.97 Lap 6-07:59.63 Lap 7-07:57.90 Lap 8-08:06.99 |
| New Balance 1224 Miles: 8.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 | Calories: 1110.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 101.77 | 29.10 | 0.00 | 3.00 | 133.87 |
|
| New Balance 1224 Miles: 111.57 |
|
| Night Sleep Time: 121.00 | Nap Time: 5.00 | Total Sleep Time: 126.00 | Weight: 163.53 | Calories: 17187.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|