This ones for Higgens, Rick and TC

Week starting Mar 27, 2011

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20102011
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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Nike Vomero+ 5 #2 Lifetime Miles: 439.99
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
31.6814.500.000.0046.18
Nike Vomero+ 5 #2 Miles: 46.18
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Mar 27, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.5014.500.000.0018.00

This was essentially my hardest day of training and the big test day to see if I could go 14.5 - 15 miles at marathon pace along the actual marathon route. I'm super happy to report that the run went really well! I maintained a HR of around 80%-84% of my max through the entire marathon pace and I actually came in just under then pace I wanted for my splits. I'll need to keep reminding myself to slow down on race day but everything went well and I ended relatively strong. If I have a good taper I'm positive I'll be able to pull off the complete distance when it comes to race day.

 Really nice to have trained this hard and finally be seeing results. Goal is still PB - 15 minutes for me and I think it's attainable :) 

Nike Vomero+ 5 #2 Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Tue, Mar 29, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unbelievable. I nailed my knee on the bus after I tripped up on my umbrella! :( Going to take tonight off and do speed work tomorrow instead so the swelling and soreness can subside otherwise my gait will suffer big time... luckily this is a pretty flexible week and I have a day of "give" in my schedule. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Wed, Mar 30, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

Really good set of speed work at the track but the runners knee came on strong towards the end :( 5 x 600m sprints and I maintained fairly steady throughout but the last one was lung burning

Nike Vomero+ 5 #2 Miles: 8.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Thu, Mar 31, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.180.000.000.0011.18

General mileage run but I was still really carb depleted after the 23km at marathon pace on Sunday. Taking way longer to recover then I thought it would...

Nike Vomero+ 5 #2 Miles: 11.18
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Sat, Apr 02, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

Finally recovered a bit and had to take a recovery run off yesterday to take care of my knee and to just plain rest. Too close to marathon to push it and break something. Easy 14km tonight to loosen up for the 27km long run tomorrow.  

Nike Vomero+ 5 #2 Miles: 8.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
31.6814.500.000.0046.18
Nike Vomero+ 5 #2 Miles: 46.18
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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