| Location: Rutherford,NJ,USA Member Since: Apr 17, 2013 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 5k pr 19:10 during Liberty Half Marathon
May 2012: Delaware Half Marathon 1:39 (3 weeks of training). 1st try at the Half.
Sept 2012: Liberty Half Marathon 1:29:25 . Jersey City, New Jersey. 3 weeks training high 30 mile weeks. *gps says 13.51miles in 1:29:45 and 13 miles in 1:26:18. Bad tangents and died at end w/turns turns turns. Splits: 5:53, 6:17, 6:34, 6:46, 6:37, 6:32. 6:56. 6:41, 7:13 (stopped for 2 cups of Gaterade), 6:39, 7:01, 6:28, 6:41.
Short-Term Running Goals: April 12th 2015: Rutgers Half Marathon
April 26th 2015: Rock n Roll Marathon -Madrid, Spain.
Long-Term Running Goals: PR in every distance, get stronger and faster over the years
1:25 Half Marathon
Sub 3:00 Marathon in 2015?
5k sub 19
Personal: 35 yrs & 6'1 142 lbs. No wife, no kids, 1 white deaf dog named Diogi.
Never ran high school cross country/track. Ran a 5:38 mile in freshmen gym class cross country mile race...where I tried to recruit friends to bunk the event and walk but no one walked with me and everyone took off...after about 15-30 seconds I said screw it and took off with a vengenace from the rear of about 200 kids. Passed everyone and was going to take the victory but on the last 100-200m Tuffy Mills (sophmore track & football/basketball player) kicked hard and smoked me.
2012 aged 32yrs old got back into running and ran another 5:38 mile.
Powered by plants (vegetarian/vegan some days) since Jan. 1st 2008 after reading The China Study & Fit For Life. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 353.15 | 10.25 | 22.60 | 19.10 | 0.00 | 0.00 | 3.10 | 405.10 |
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| Adidas Adios Boost Miles: 302.10 | Hoka One Clifton Miles: 44.10 | Adidas Energy Boost Blue Miles: 4.60 | Nike Lunar Tempo Miles: 41.00 | Asics Hyper Gel Speed 6 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 + abs blitz 10 min
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| Adidas Adios Boost Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles and then gym workout.
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| Adidas Adios Boost Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5 easy on treadmill and then 2 miles around the indoor 200m track.
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| Hoka One Clifton Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on treadmill with rolling hill inlcines, 2 miles warmup treadmill + 3mile cut down: 8:27, 8:06, 7:24 with made up rolling hills!. 5.52 miles in 54mins. meant to run 2 miles cooldown but that turned into 3 miles in 25:42.
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| Hoka One Clifton Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 3 miles in 25:24 and then 2 cooldown on the treadmill with rolling hill inclines.
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| Hoka One Clifton Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 2 miles warmup then 1.5 of treadmill hill sprints at 7inlcine and 9speed for around 20 seconds...dropped the incline/speed back to 6 speed for rest periods. 2 miles cool down.
Started the gym session with 1 hr of pullups, pushups, carrying weights (farmers walk, 1 arm briefcase walk and shoulder deck walk @35lbs), jump rope 3sessions until gassed, abs blitz for about 10 mins.
All that above had me sleepy come super bowl time and i slept right through it.
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| Adidas Adios Boost Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 2 warmup at 8:30pace and 5k@7:20 ave. |
| Hoka One Clifton Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Treadmill 6 miles, warmup @7:53 for 2miles then droppes to 7:30pace for mile 3 ans 7:06 for mile 4, then recovered at 8min pace for mile 5 and finished varying speeds for 6th mile (last 500m at 5:50pace). |
| Hoka One Clifton Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 108mins treadmill @13miles. Every 30 mins I dropped the pace, three quicker miles at the end: 7:53, 7:30, 7:06. |
| Hoka One Clifton Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Adidas Adios Boost Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles in 61:28 on treadmill. 4mile of hills in there at inclines up to 5.5 and last 2 miles of the workout were at 7:30, 7:19 pace with up & down hills. 1cooldown. |
| Adidas Adios Boost Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 4.60 |
| 1.5 warm-up & 5k @ starting 7:30pace and dropping down to 6:13pace. 4.6 miles in 35:41. |
| Adidas Energy Boost Blue Miles: 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 15.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 2up 1 down with 15miles @7:47 pace on the treadmill. |
| Adidas Adios Boost Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Recovery 6 on treadmill. |
| Adidas Adios Boost Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Adidas Adios Boost Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Adidas Adios Boost Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Adidas Adios Boost Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4miles treadmill. |
| Adidas Adios Boost Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4miles then a fast 25min workout with the weights/Pullup bar/pushups even hit the abs. Spent. |
| Adidas Adios Boost Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 10@7:30pace w/2up-3down on the treadmill. Wanted to go 20...treadmill shuts off at 99mins and this messes me up. |
| Adidas Adios Boost Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Treadmill |
| Adidas Adios Boost Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Adidas Adios Boost Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 60min treadmill run with hills. |
| Adidas Adios Boost Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15miles on the treadmill. After 99mins it shuts down....so almost 12miles and then the last 3. |
| Adidas Adios Boost Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 in 45:50 and 1 down
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| Adidas Adios Boost Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 2.25 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| treadmill 5k drop down: 1 mile up at 9min and then mile 1 6:53, mile 2 6:44, mile 3 varied between 6:40 to 6:35...to 6:27-6:20- to final 600m at 5:56 pace and 1% incline. felt decent crunched for time or otherwise would have warmed up longer and did a long cooldown but instead i walked 10min. and walking 3miles tonight.
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| Adidas Adios Boost Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles @ 7:51 ave pace....warmup & cooldown included. Some quicker miles at the end. |
| Adidas Adios Boost Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Adidas Adios Boost Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Adidas Adios Boost Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| Adidas Adios Boost Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Adidas Adios Boost Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 62mins on treadmill 7:45ave |
| Adidas Adios Boost Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Nice and easy in 2hrs 17mins. Right calf felt it today & would have done 4 more but decided against it. |
| Adidas Adios Boost Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Adidas Adios Boost Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Adidas Adios Boost Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy trial run in the new orange Nike Lunar tempo |
| Nike Lunar Tempo Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Nike Lunar Tempo Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 on the tread 60mins |
| Nike Lunar Tempo Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4easy. Should have ran Wednesday.. took off and wanted to run a good workout on Thursday but woke up under the weather with fever/body ache like symptoms...was down for the count bad for Thursday & Friday...and got back out today. |
| Nike Lunar Tempo Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 4 on the treadmill at the gym, gym closed at 2pm instead of the 3pm closing time which I had wrong so I drove a couple mins over to the local University to do my old Rowan University run. 1 lap around is 2.25 miles...ending up running 10miles even for the 14 for the day. |
| Nike Lunar Tempo Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| Adidas Adios Boost Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 25:40
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| Adidas Adios Boost Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 32:49
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| Adidas Adios Boost Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 35 min
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| Adidas Adios Boost Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
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| Adidas Adios Boost Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 5k with a dog...his 1st 5k....1st time running with a human, ran him two miles in about 18mins and then wanted him to run faster and he ran a 6:55 3rd mile....he is a good little runner. 30lb shibu enu named Diesel. I will probably run him in this dog 5k on Sept 22nd....where last year I ran our dog who is the same size and age (3) and she ran 24:30 and was 1st place dog & 7th overall. I may run the shibu enu as he is faster (I think) and get a friend to run Diogi.
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| Asics Hyper Gel Speed 6 Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Adidas Adios Boost Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 24:29 at schalick xc course
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| Adidas Adios Boost Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| Adidas Adios Boost Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 |
| 28:15
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| Adidas Adios Boost Miles: 3.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Sea Isle City run in 47: 23 for 5 miles + the 20 blocks unaccounted for...
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| Adidas Adios Boost Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 5k with the dog in 28:53....mile 2 she was watered down by a gent watering his lawn.
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| Adidas Adios Boost Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| Adidas Adios Boost Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| XC course at schalick at 7:20 pace
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| Asics Hyper Gel Speed 6 Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| green branch park
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| Adidas Adios Boost Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 33:33 at Green branch park.
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| Adidas Adios Boost Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Murphy Monday: tried this after staying up all night.
1 mile
100 pullups
200 pushups
300 body weight squats
1 mile for time.
last time trying this I was rested and in better shape +spring time and indoors except for the out and back mile to start. 48 mins.
Todaymile 1 in 7:53, 100 pullups slugishly same for the 200 pushups ( didn't really work out for well over a week and felt so weak). I decided to run the last mile before attempting the 300 squats; mile was so much harder after all those pullups and pushups....8:47. Came back to the pullup station (Iron Gym in the park) and started knocking out the squats. 1st hundred was hard enough as i haven't been up on my squats so the 2nd 100 was entirely hard...knocking out sets of 10 and 20. Got to 220 squats and i pulled the plug to save the legs for a different day. I told myslef to pull the plug on the workout at 50mins. 50:18.
I will practice my pullups and pushups hardcore +squats and do weely 'Angie' workouts which is: 100 pullups, 100 pushups, 100 situps, 100 squats for time. When I started this back in 2010 or 2011 I started in 28mins but practiced hard and would turn the tv off and music up loud and go hard at home, Dropped the time down to just below 9mins. Once even doing two back to back in 12 mins and 18 mins respectively. My favorite was to knock out an 'Angie' and then go run a road 5k around town and once knocked out a 15min 'Angie' with a run out the door 20min 5k.
Will have a go again at the "Murphy" (after Lt. Murphy) in two months and I should crush it.
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| Adidas Adios Boost Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| Adidas Adios Boost Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| Adidas Adios Boost Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Boston marathon course...hit the Newton hills and heartbreak hill!!!! For intel...
mile 1: 7:29 ***Boston for the weekend meeting my friend in Brookline and we had to take a train way out to start the run. And ran up to Boston College. Next time...in two weeks I want to go out further and make it an 8 miler. Also, will be running down to Jamaica Pond to do laps there like the great Bill Rodgers would do on the regular.
mile 2: 8:25
mile 3: 8:58
mile 4: 7:50
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| Adidas Adios Boost Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 22:48.....$5 5k not fit: mile 1: 6:26, mile 2: 7:40, mile 3: 8:16.
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| Adidas Adios Boost Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 23:43
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| Adidas Adios Boost Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 34:19....8:34 pace for the 4 miles.
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| Adidas Adios Boost Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles: in 40:49....2.85 miles over the track and then 2.15 on the track:
cut down:
mile 1 : 8:25 , mile 2: 8:45 (175ft ascent) , mile 3: 8:27, mile 4: 7:58, mile 5: 7:16.
walk home 2.85 miles.
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| Adidas Adios Boost Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| Adidas Adios Boost Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| Adidas Adios Boost Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 10k around Boston....Brookline down to Jamica Pond and walk back.
splits: 7:49, 8:40, 8:54, 8:32, 8:40, 7:54, .2 at 7:43
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| Adidas Adios Boost Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| easy on the treadmill after a hard weight lifting/body weight session at the gym
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| Adidas Adios Boost Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 5k on grass at local high school cross country course
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| Adidas Adios Boost Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 on the treadmill with mile 4 fartlek rotating between 6:30 pace and 7:30 pace
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| Adidas Adios Boost Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Adidas Adios Boost Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Treadmill 5k then weights |
| Adidas Adios Boost Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 | 3.10 |
| Treadmill 5k 25 min last mile at 7:30pace and down to 6:18 at the end. then 3 miles of hills on the bike in 12mins |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Christmas East Coast @ 65 Sunny + cloudy in and out Drove to Indian Lake Park in Little Ferry New Jersey to run around the lake. 2.25 laps with rolling hills elevation gain 125ft equals 1 mile. Mile 1: 7:37 Mile 2: 7:48 Mile 3: 7:43 Mile 4: 7:17 Going counter clockwise you hit the hills more and I couldn't stop to think back 3yrs ago when I ran 1 warm-up mile then knocked out a 20min 5k here around the lake and then stopped and drank some fluids. It was dark out and I set the timer and ran a 5:48 mile. What gets me wondering is how fast can I run a flat mile with likewise competition? |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.10 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| 5k : mile 1 was 6:09 held back so much....let 30-50 runners go and just wanted slow it down mile 1 Mile 2 was 7:48 because the monster hill was elevation gain 144ft! At altitude 128 or something. I felt like I was in a Spartan race at Blue Mountain PA and walking up a black diamond with a wet 30lb sandbag. There was a water stop right there before you turned the corner and went up. I should have took a cup. Mile 3 was 7:29 . 22 mins Had I known how severe the hill was in Nyack Snowflakes 5k I would have pushed hard for a 1 Mile PR and then shuffled it in. I think I could have hit 5:15-5:30 which would have PR'd. Next year. 3 mile cool down to hit 400 miles for the year. |
| Adidas Adios Boost Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 treadmill in 40:50 |
| Adidas Adios Boost Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 353.15 | 10.25 | 22.60 | 19.10 | 0.00 | 0.00 | 3.10 | 405.10 |
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| Adidas Adios Boost Miles: 302.10 | Hoka One Clifton Miles: 44.10 | Adidas Energy Boost Blue Miles: 4.60 | Nike Lunar Tempo Miles: 41.00 | Asics Hyper Gel Speed 6 Miles: 6.20 |
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