| Location: Burnaby,BC,Canada Member Since: Nov 18, 2010 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Victoria Marathon April 2009 - 4:18 Kelowna Marathon October 2010 - 4:00:19 Numerous 1/2 marathon (7 in total I think)
Short-Term Running Goals: I'm hoping I can make significant progress in the next 2 years. It may sound aggressive but with the correct training I want to achieve this:
3:45-3:50 this spring (Vancouver Marathon - April '11) 3:35-3:40 this fall (Victoria Marathon - October '11) 3:25-3:30 next spring (2012) 3:15-3:20 next fall (2012) Long-Term Running Goals: Boston, Boston, Boston... the dream! I've complete 2 marathons so far and I know I'm getting fit but I want
to push myself harder and faster. I feel like I have so much potential
still and haven't come close to peaking or leaving it all on the road. I'd really love to make 3:10:59 before I turn 35 (5 years to go!) Personal: I'm a Software developer in Vancouver Canada. I like Magnum P.I. and Pasta. One of these is beneficial for running.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 142.31 | 18.65 | 8.30 | 0.00 | 169.26 |
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| Nike Vomero+ 5 Miles: 24.87 | Nike Vomero+ 5 #2 Miles: 144.84 |
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| Night Sleep Time: 30.00 | Nap Time: 0.00 | Total Sleep Time: 30.00 | Weight: 158.50 | Calories: 2000.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.07 | 0.00 | 0.00 | 0.00 | 8.07 |
| Easy peasy general aerobic run today. I want a bit softer then usual given the marathon pace run this last sunday. No need for any foolishness when I might be a little more prone to injury then usual.
GA
13km
1:15:26
5:48/km (9:20/mi)
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| Nike Vomero+ 5 Miles: 8.07 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy treadmill run! 8km, 5mi. Beginning of an easy recovery week. Didn't think I'd need it so badly as I do. |
| Nike Vomero+ 5 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.07 | 0.00 | 0.00 | 0.00 | 8.07 |
| Another relatively easy general aerobic run today - taking it nice and slow during recovery week :)
GA
13km
1:14:41
5:45/km (9:15/mi)
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| Nike Vomero+ 5 Miles: 8.07 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.73 | 0.00 | 0.00 | 0.00 | 3.73 |
| Recovery run before my "long" run for the week. Recovery weeks though refreshing are most definitely not confidence inspiring.
Recovery6km No time tracked though I listened to a great podcast |
| Nike Vomero+ 5 Miles: 3.73 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.80 | 0.00 | 0.00 | 0.00 | 11.80 |
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A relatively solid 19km/11.8mi run today until I hit mile 10 and my stomach went south. Not sure what happened exactly but I think it's due to all the food I foolishly ate the day before when celebrating Chinese New Years with some co-workers! Dim sum (though delicious) will not be on my plate again any time before a medium or long run. I managed to walk it off and stumble back to home base...
Medium Long run
19km/11.8mi
1:45:57 (not accurate due to walking break)
5:35/km(8:58/mi) (not accurate due to walking break)
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| Nike Vomero+ 5 #2 Miles: 11.80 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| First hard run of the week. Lactate: 16km w/ 8km at Lactate Pace. Went well, I'm a full minute ahead of the pace I was at 2 weeks ago and I had lot's of fuel in the tank. Unfortunately I have a slight case of runners knee - nothing terrible but enough to be cautious and liberal with an ice bath and making sure my form is staying in check. Keeping pressure off my knee during the days and hoping it fades back slowly :)
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| Nike Vomero+ 5 #2 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Quick recovery run on the treadmill which resulted in a bit of a tweaky shin.... decided to stop a bit short on the 4 miler in order to preserve sanity and stop over reaching with my right foot. Is it possible to have gotten so used to running outside that when I go back on the treadmill for recovery runs I've forgotten how to run on it? I seriously feel better after a 13 mile run outdoors then a 3 miler indoors... this may be my last entry logged on a treadmill for this marathon training :(
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| Nike Vomero+ 5 #2 Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| Had a nice strong 18km (11.2 mi) run. Luckily managed to get it in on a day with no rain and some sun! Around 5:34/km (8:58/mi) |
| Nike Vomero+ 5 #2 Miles: 11.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| 11km recovery run through a torrential downpour! Not only was it wet but the path I ran an out and back on actually got flooded on the way back... AND I slipped trying to side stepa giant puddle and twisted my left ankle. Icing now and it feel alright. Will see how the 18mi run goes tomorrow.
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| Nike Vomero+ 5 #2 Miles: 6.80 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.40 | 0.00 | 0.00 | 0.00 | 17.40 |
| Despite a slightly sprained ankle this run came in quite well. I was tired by the end but not end of the world tired and I maintained close to marathon pace for the majority of the run. Think I could have pushed through if it was race day and made the other 14km if I had too. The one interesting thing about the run was I ran with a friend who had a Nike + wrist device thingy. I usually map out my runs online and stick to my route closely and include an extra 200-400 meters per run to make sure I haven't underestimated my route distance. What I estimate was 28 km by my routing "system" was close to 30 km according to the Nike + device. I don't know what to make of that. Either my training volume is more then I think or else the Nike+ tracking system is terribly inaccurate... maybe it's time to invest in a lightweight Garmin?
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| Nike Vomero+ 5 #2 Miles: 17.40 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 158.00 | Calories: 2000.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| Post long run recovery. Nice and easy 11km/6.84mi! |
| Nike Vomero+ 5 #2 Miles: 6.84 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.80 | 0.00 | 0.00 | 0.00 | 11.80 |
| General Aerobic run w/ hills. 1:48:20 coming out to around 5:42/km. It was a nice morning run.
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| Nike Vomero+ 5 #2 Miles: 11.80 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 3.30 | 0.00 | 9.50 |
| Solid 16km run with around 10km @ threshold. |
| Nike Vomero+ 5 #2 Miles: 9.95 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Quick 5mi recovery run to loosen up for tomorrow 32km/20mi run |
| Nike Vomero+ 5 #2 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| ABYSMAL run today :( /Begin Rant
I had to postpone my long run from yesterday due to my right hip flexor tightening up severely overnight Saturday. I was basically in bed most of the day or on the ground stretching until I was forced outside for an appointment in the afternoon yesterday. This lead to a bunch of problems today - my appetite was gone so I under ate throughout the day, I was stiff & sore, had no time to warm up and by the time I got home I was under a tight deadline to get my run over with quickly inorder to make a meeting with our programming teams in India/Russia. All this coupled with the coldest weather Vancouver has ever seen in late February and I knew the fate's had it in for me. The 20 miles (8 in the pitch dark of Burnaby lake) were agony - never got into a good stride, terrible pace, muscles burned like I'd never run before and the whole time all I could think was "why didn't I eat anything in the 9 hours before the run?" and how late I was going to be and cursing it was snowing AND raining on me at the same time. Of course I missed my entire first meeting and was unprepared for the second. The Icing on the cake was that yesterday - the day I originally planned well for - had been gorgeous (still cold but at least sunny).
/Done Rant Sometimes just have to let it out. Feeling better already and will refocus for the next run :) Total time 3:11:53. Sigh.
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| Nike Vomero+ 5 #2 Miles: 20.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 10km/6.3mi recovery run today went alright. I've recovered a bunch from the bad run on Monday but Vancouver is feeling an arctic blast and is having record cold temperatures. Brrrr... REALLY chilly out.
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| Nike Vomero+ 5 #2 Miles: 6.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| An ugly record breaking cold weather over the last three days. I had to cancel one 14mi run and one recovery run due to severe windchill and ended up cross training and doing the core/flex routines. First "lapse" of training but I bought some new cold weather tights, gloves and toque and am ready for a long run tomorrow. Today I tested them out and had a solid (but slightly slower then I'm used to) 6.2 mi recovery/warmup run for the long run tomorrow. I'll have to make up the missed runs over the course of training...
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| Nike Vomero+ 5 #2 Miles: 6.20 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.65 | 0.00 | 0.00 | 18.65 |
| Despite a really really ugly week of training managed to bounce back really well today. I found out a good 10 km portion of the marathon route had been cleared of snow and slush so left home to run on it since every single other location in Vancouver was a disaster zone. Only around 8km were actually clear but I managed to loop it all (including slush & ice) three times to get my long run in. Lo and behold when I was done I realized my weather induced "mini mid week taper" let me be strong enough that I ran my 30 km under marathon pace. Pretty happy knowing that missing one recovery run and one mid distance run 8 weeks into training isn't the end of the world - I'll still try to make it up over the next two weeks though :p
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| Nike Vomero+ 5 #2 Miles: 18.65 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 159.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 142.31 | 18.65 | 8.30 | 0.00 | 169.26 |
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| Nike Vomero+ 5 Miles: 24.87 | Nike Vomero+ 5 #2 Miles: 144.84 |
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| Night Sleep Time: 30.00 | Nap Time: 0.00 | Total Sleep Time: 30.00 | Weight: 158.50 | Calories: 2000.00 | |
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