| Location: TX, Gender: Male Goal Type: Boston Qualifier Running Accomplishments:
Marathon 3:33 - 2004, 2005 Saint George Marathon
Half Marathon 1:38 - 2005 Painters St George Half Marathon. Probably only about 12.8 miles.
10,000 Meters 42 minutes - downhill at the 2006 Utah Summer Games
5,000 meters 19:59 - downhill at the 2006 Utah Summer Games Short-Term Running Goals: Want to improve my time in the marathon to under 3:21 so I can qualify for the Boston Marathon Long-Term Running Goals: Keep on improving before age starts to get me Personal: I am married with a 4 year old and 8 year old. I am a geologist. I live in "The Woodlands" Texas. |
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Totals | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 199.25 | 12.50 | 20.50 | 0.00 | 232.25 |
| Night Sleep Time: 112.75 | Nap Time: 0.00 | Total Sleep Time: 112.75 | |
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Mon, Jun 02, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 | I needed to get my confindence up after Saturday's fiasco so I took it easy the first 6 miles doing my favorite run around the big lake in Benders Landing this morning. My pace averaged 8:26 for the first 6 miles and then I decided to pick it up the last 3 miles home. I averaged a 7:47 pace during the finish. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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Tue, Jun 03, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.50 | 0.00 | 0.00 | 10.50 | I ran this morning over to Legends Run and did the loop around Legends Ranch. I then ran to the track at the new junior high and did 1.5 miles at a 6:57 pace. I then ran over to Benders Landing and did 1 loop around the lake before heading back home. |
| Night Sleep Time: 5.75 | Nap Time: 0.00 | Total Sleep Time: 5.75 |
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Wed, Jun 04, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 |
I ran 2.5 miles to the track and then did 1 lap around the track before starting my speed workout. I did 4 mile repeats with 1 lap (2.5 minute) recoveries in between.
1- 7:02 slow the first one
2- 6:54
3- 6:51
4- 6:47 spinted the last 200m
I then ran back home the way I came. I am pretty happy with my progress on the speed workouts. I think I will tray a 5K soon to judge my improvement. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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Thu, Jun 05, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
I started extra early this morning doing the big loop around all the subdivisions in my area and adding on one loop around Spring Trails. All of them were easy miles after my speed workout yesterday.
Pace: 8:22 |
| Night Sleep Time: 5.25 | Nap Time: 0.00 | Total Sleep Time: 5.25 |
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Fri, Jun 06, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 2.00 | 0.00 | 9.50 | I stumbled out of bed this morning and ran along the dirt trail through the Spring Trails Nature Area over to Benders Landing. I then ran all the way through Benders Landing to Rilley Fuzzel Rd and returned back home. I interspursed my run with four 400m surges that were done at a 6:43 pace. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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Sat, Jun 07, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.75 | 0.00 | 0.00 | 0.00 | 20.75 |
I woke up early this morning when it was somewhat cool and drove over to The Woodlands Waterway. I did one loop around the waterway and then ran the flintridge loop before returning to my car. I had set out a couple of Gatorades the night before but I was still drained at the end because of the heat.
Pace: 8:11 |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
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Mon, Jun 09, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 | I drove over to the new track this morning and noticed that they had painted the lines on it. I just simply did 37 laps around the track. Sometimes I feel it is nice just to go around the track. This may sound boring because I am not going anywhere but simplicity is a nice change. The last 2 miles I did at a 7:43 pace. Otherwise I ran at an average of a 8:15 pace. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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Tue, Jun 10, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 2.00 | 0.00 | 9.50 | I did something different this morning. I did somewhat of a temple run the first 2 miles before running easy. I am hoping this will help me at the beginning of shorter races to start faster. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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Wed, Jun 11, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 2.50 | 0.00 | 9.50 |
I ran 2.5 miles to the track and did 2 laps around the track. I the did five 800m repeats with 2.5 minute 400m recoveries.
1- 3:26
2- 3:22
3- 3:23
4- 3:18
I then ran 2 easy laps before returning home. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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Thu, Jun 12, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
I ran from my home over to Aldine Westfield Rd. and ran into Lexington Woods. I did a loop there and then came back the way I came. This is a new route for me but even this early their was enough traffic on Aldine Westfield to make me nervous because the shoulder is narrow.
Pace: 8:13 |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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Fri, Jun 13, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 2.00 | 0.00 | 0.00 | 10.75 | I ran over to Benders Landing and did 9 loops around the lake before returning home. The first 2 miles I did at a 7:43 pace. After that I settled into a 8:12 pace. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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Sat, Jun 14, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 1.00 | 0.00 | 0.00 | 20.00 | I ran the big loop around the subdivisions in my area early this morning. I started at 4:30 to try to avoid the heat but to no avail. It was pleasant run however. My pace averaged 8:18 until the last mile which I did in 7:48. I hid some Powerade at 2 points the night before and I passed 2 parks which had fountains. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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Mon, Jun 16, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
I ran over to Benders Landing and did half a loop. I then went on what I call the Powerline Trail back to Spring Trails.
Pace: 8:08 |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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Tue, Jun 17, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 2.00 | 0.00 | 10.50 | I did my favorite run this morning over to Benders Landing and ran 10 loops around the lake. I did four 800m surges during the run averaging 3:22. The rest of the run I averaged an 8:19 pace. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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Wed, Jun 18, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 | I ran from Spring Trails through the nature area over to Benders Landing. I then ran along Rilley Fuzzel Rd back to Spring Trails and home. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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Thu, Jun 19, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.00 | 0.00 | 0.00 | 9.00 | I ran early this morning around the new solar community they are building adjacent to mine. Then I ran into Benders Landing and did 2 loops around the lake before returning home. The last mile I did at 7:37. Otherwise I ran at a 8:13 pace. It was already close to 80 degrees at 5:00 AM with about 80% humidity. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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Fri, Jun 20, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
I ran over to Benders Landing this morning and did 10 loops around the lake and then returned home the back way. Near the end of the run I did four 800m surges at an average of a 6:51 pace. Otherwise I ran at a 8:12 pace. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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Sat, Jun 21, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.50 | 0.00 | 0.00 | 0.00 | 21.50 | I set our two G2s the night before along my route. This morning I ran over to the new junior high and the ran the big loop around all the subdivisions in my area and then back home. I averaged a 8:20 pace. It was warm and humid so I just kept it steady and did not push it. |
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 |
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Mon, Jun 23, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 2.00 | 0.00 | 0.00 | 11.00 | I started extra early this morning at 4:30 and ran over to Benders Landing and did 11 loops around the lake. There was actually 2 other runners which is unusual. I averaged a 8:17 pace for the first 9 miles and then lowered to a 7:46 pace for the last 2 miles. I then squeezed out about 3 gallons of water from my clothes which are not supposed to absorb water before going into my house. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
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Tue, Jun 24, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 | ran 2.5 miles to the track and then did 1 lap around the track before starting my speed workout. I did 4 mile repeats with 1 lap (2.5 minute) recoveries in between.
1- 6:58
2- 6:59
3- 6:57
4- 6:49
I then ran back home the way I came. |
| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 |
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Totals | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 199.25 | 12.50 | 20.50 | 0.00 | 232.25 |
| Night Sleep Time: 112.75 | Nap Time: 0.00 | Total Sleep Time: 112.75 | |
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