| Location: Cambridge,MA, Member Since: Apr 15, 2007 Gender: Male Goal Type: Other Running Accomplishments: 3:25:46 Marathon (Seattle '07)
1:36:56 Half Marathon (Whidbey '07)
1:34:30 Half Marathon - in race (Seattle '07)
53:02 12k (Rhody Run '07)
6:55 pace 14.52/185 mi relay (Northwest Passage '08) Short-Term Running Goals: Weight
June 1: 163 157!
June 8: 161 156
June 15: 159 156
June 22: 157 153
June 29: 155
July 6: 153
July 13: 151
July 20: 149 August 1: 149.6!
Races
Oct 26: Cape Cod Marathon Long-Term Running Goals: Emulate my stepfather -- still running at 87!
Personal: I know a secret technique for opening mangos taught me by a Wolof sorcerer. I was briefly a political appointee at the U.N. I am intimately familiar with a disciple of David Hume. |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 137.75 | 0.00 | 0.00 | 0.00 | 8.00 | 145.75 |
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| NB 890v2 Miles: 13.25 | Kinvara 2 Black Miles: 79.90 | Kinvara 3 Blue Miles: 12.50 | Kinvara 3 Red Miles: 12.00 | Merrell Sonic Glove Miles: 4.00 | Mizuno Elixir Miles: 8.10 |
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| Weight: 152.90 | Calories: 155.00 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: Nada. Will try in the evening if it's not too hot.
PM: Out to the Arsenal St Bridge at 8 PM. Stunning sunset, but still 82 and humid. Lost about 5 pounds in water weight! Moderately difficult but satisfying run.
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| Weight: 151.20 | Calories: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.90 | 0.00 | 0.00 | 0.00 | 0.00 | 6.90 |
| AM: To JFK bridge at 7am. Hot but a nice breeze from the harbor.
PM: To the square and back at 8 pm. One of the most beautiful sunsets I've seen here but ovenly hot. A struggle keeping my heart rate down in the viable range. Next time an hour later and with a bottle.
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| Kinvara 2 Black Miles: 6.90 |
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| Weight: 152.00 | Calories: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Craziest run ever. Started out hot at 10pm, then stumbled into the middle of an intense 5-minute thunderstorm with torrential rain, then was basically run over by celebrants at Boston's 3rd of July celebration (the fireworks are a day early this year on account of the hurricane), most of them seeming drunk or stupid, who were escaping said thunderstorm, which sent them into my path. But I got my miles anyway!
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| Kinvara 2 Black Miles: 7.50 |
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| Weight: 152.00 | Calories: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| A fitting close to an ill-starred week of training. Gal had a minor surgical procedure yesterday so I was out with Leo rather than running on my own. The idea was to finish up the week with 7 out to Northeastern boathouse, at least to have some modest forward momentum as I build my base. Has to be this morning because the hurricane is forecast to blow into town around 3pm.
Near Mt Auburn Hospital he started to fuss and upon inspection it became clear that he had a diaper. I haven't been taking the change kit, and this has never happened before but ... law of averages. Anyway, we were diaperless so had to turn around at Sir Richard's landing. We sat on the bench there overlooking the river path for a bit then came home. Ran a little extra at the end to make 5 miles and then hustled him upstairs to the changing table.
The upside is that I broke 40 again and felt pretty strong. So all in all it was a good week if slightly challenged.
Happy 4th!
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| Weight: 153.80 | Calories: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| A lovely Sunday morning run down the Emerald Necklace to Jamaica Pond and back via the Esplanade and MIT Bridge. Got a bit lost coming back into Brookline and ran past the high school rather than continuing up the riverway, which cut off 0.5 mi, but who could complain? Looking forward to doing this one again.
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| Kinvara 3 Blue Miles: 12.50 |
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| Weight: 153.60 | Calories: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM: Out to the Eliot Bridge in another thunderstorm. Lightning struck not far from Memorial Drive on the way back! Pretty sure it didn't hit the ground or the river though. I felt very sluggish, which makes sense - interestingly I found I'd retained a lot of water - was heavier on the scale than I have been and not as sweaty, although it was quite hot.
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| Kinvara 3 Red Miles: 5.00 |
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| Weight: 0.00 | Calories: 155.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Out to the Arsenal St bridge with Leo. He didn't sleep until the very end but was a good sport. Legs feeling a bit better.
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| Kinvara 2 Black Miles: 8.00 |
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| Weight: 154.80 | Calories: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| At Gal's parents' in Stamford. Out to Cove Island, where I did two circuits of the park, then to Darien and back. Completely sweated but a nice run. Bummed about missing yesterday. Will run 11 tomorrow am to finish the week.
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| Kinvara 2 Black Miles: 8.50 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Out to Darien after a stretch and a circuit of Cove Island. Going to visit Hedy in New Haven tomorrow and we'll run for a few miles together so I cut off at 9. Nice morning.
Drew up a training schedule for now through marathon day (10/26). The plan is to train at 75MPW for 5 weeks before the taper with long runs of 22-25 mi on Sundays and somewhat shorter intensity workouts (~15mi) on Wednesdays. I'll work a few races of 5-21k into my Sunday workouts during that month. In the first weeks of October I'll take a couple of weekends in Falmouth and run the course in two segments. My target MP is 7:20, meaning a 6:50 HMP/ATP, 6:20 5KP, and 5:50 1MP.
I'm feeling pretty good about where I am. Have been building my mileage base gradually and methodically and feel comfortable physically. I'm struck by the relative absence of inflammation so far. The switch to an almost exclusively vegetarian diet with very occasional poultry has been paying dividends here I suspect. We'll see how it goes as I increase mileage. I'm determined to run easy until the latter part of August.
Baseline training schedule:
July
| Week |
Weekly total |
Workouts |
Daily average |
| 6-12 |
46 |
12.5 |
7 - 5 recovery |
| 13-19 |
52 |
13.1 |
8 |
| 20-26 |
58 |
13.1 |
9 |
| 27-Aug2 |
63 |
13.1 |
10 |
August
| Week |
Weekly total |
Workouts |
Daily average |
| 3-9 |
65 mi |
15 |
10 |
| 10-16 |
65 mi |
17 |
10 - 8 recovery |
| 17-23 |
70 mi |
20 |
10 |
| 24-30 |
70 mi |
22 |
10 - 8 recovery |
| 31-Sep6 |
75 mi |
22/15 |
10 - 8 reovery |
September
| Week |
Weekly total |
Workouts |
Daily average |
| 7-13 |
75 mi |
22/15 |
10 - 8 recovery |
| 14-20 |
75 mi |
22/15 |
10 - 8 recovery |
| 21-27 |
75 mi |
22/15 |
10 - 8 recovery |
| 28-Oct4 |
75 mi |
22/15 |
10 - 8 reovery |
October
| Week |
Weekly total |
Workouts |
Daily Average |
| 5-11 |
62 mi |
20/12 |
8 - 6 recovery |
| 12-18 |
50 mi |
12 |
8 - 6 recovery |
| 19-25 |
40 mi |
12 |
6 - 4 recovery |
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| Kinvara 2 Black Miles: 9.00 |
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran on local trails in Woodbridge with Xoli for 30 min. Nice day, nice run, end of a good week.
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| Kinvara 2 Black Miles: 3.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Nice run out to Goodwives River in Darien. Planned 13 miles; the route was about 14 but walked the last mile from the cathedral to Gal's parents rather than strain too much unnecessarily.
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| Kinvara 2 Black Miles: 13.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| To Water's Edge in Darien with two circuits of Cove Island Park. Got rained on!
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| Kinvara 2 Black Miles: 8.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| So after being inundated yesterday I forgot to soak/dry my shoes and they smelled as if I'd dipped them in ammonia. But I'm not confident enough in the Merrells/whole concept of "barefoot shoes" to run 8 miles in them on the pavement. Just want to get to a 75 mi/week base without hurting myself.
Thus, ~4 miles in the AM on the TM.* It is so boring. Couldn't stomach 8 miles of that so I figured I'd split it up and finish the day's miles this evening.
*Actually ran about 4.5 but figure the machine counts for less.
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| Merrell Sonic Glove Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| With Rob in Narberth. Hard to find time to run give Leo and heat.
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| Kinvara 2 Black Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| With Rob in Narberth.
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| Kinvara 2 Black Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Camping with Avner. Challenging hike at Franconia Notch with a full pack, up the Flume Slide trail to the top of Mt Flume then downandup to summit Mt Liberty. Ups were hands and knees up slickrock for a good portion, then down very steep and rocky trails. Actually ran the last 0.5 down to the campsite - again with full pack - to beat a fellow hiker to the last spot. I think this counts as a full days run both from the c/v standpoint and the use of similar muscle groups. That's what my quads say anyway!
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
| Appalachian Trail back to the parking lot. Another tough hike, with 5 4k+ peaks, but when we arrived at the top of Mt. Lafayette it was like the bleachers at Fenway Park! Insane amount of people. Quite a few of them had no business on this particular trail, and on the way down one woman had to be med-evaced. Anyway I'll take credit for another 8 mile run.
Disappointing way to close out the month but I haven't lost any ground I don't think, just a week or so of training intensity. As soon as my muscles have recovered I'll start out at 8 mi daily and 1resume the schedule from there in August.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Kinvara 3 Red Miles: 7.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| Out to the Arsenal Bridge.
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| Mizuno Elixir Miles: 8.10 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Out to the Arsenal Bridge. Very hot, came back soaked.
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| Kinvara 2 Black Miles: 8.00 |
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| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 137.75 | 0.00 | 0.00 | 0.00 | 8.00 | 145.75 |
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| NB 890v2 Miles: 13.25 | Kinvara 2 Black Miles: 79.90 | Kinvara 3 Blue Miles: 12.50 | Kinvara 3 Red Miles: 12.00 | Merrell Sonic Glove Miles: 4.00 | Mizuno Elixir Miles: 8.10 |
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| Weight: 152.90 | Calories: 155.00 | |
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