| Member Since: Jul 06, 2008 Gender: Male Goal Type: Marathon Finish Running Accomplishments:
PB Half Marathon 1:18:55 Japan (2001) First Marathon 2009 Tokyo. 3/04.38 (my watch).Official 3:07:21 2nd Marathon Ehime Japan Jan 2010 Official 2h 59.00
Training half marathon time 1:23 (2009) Training
Race: 1:24:30 2009) PB 1:18:50 (2001)
Recent 10k time. 38:52 November 2009
Short-Term Running Goals: Compete in another Half Marathon and get a decent time - under 1:20 would be great! Step up to 5 days a week running.
Long-Term Running Goals: Keep running with as little injury as possible and achieve the sub-3 dream (Accomplished!!! 2010). Next dream is to improve my half-marathon and 10km time.
Personal:
I am 40 years old and married with two young children. I have been training on and off for the last 10 years. I have been training three times a week for the most part but hoping to step that up to 5-times a week and see if I can avoid injuries, although 3 seems to be about as much as I can manage with work and family. "Run less, run faster" is my running bible that has helped my do just that. 1 steady, 1 quick and 1 long seems to keep my fast enough for my input.
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 89.50 | 3.00 | 20.00 | 0.00 | 0.00 | 112.50 |
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Night Sleep Time: 14.00 | Nap Time: 0.00 | Total Sleep Time: 14.00 | Weight: 68.00 | |
| 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 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
| Run to work |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Run to work |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
| 4 miles into work and 4 miles out - easy pace. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
| Run back home from work, easy pace , in the snow though and cold, very cold. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.00 | 0.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| In on 3 and back home on 5. Felt a bit tired after a nice start. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| Easy start and picked up the pace slightly on the home straight. Work to Shaws Bridge Tesco Home. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| Easy pace, around 7,25 |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles easy run. Started at house, down to Newtonbreda and to Shaws bridge where I found a lovely run along the river, almost too good to believe. Carried on until 6 miles and turned around. Finished in 1.50, av. pace 7.45- 50. First run over ten miles in a while but was very good.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran in to work -3 - and back home + 6!Didn`t expect the run home but my bike was nicked. Easy but very pleasant. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 1.00 | 0.00 | 5.00 | 0.00 | 0.00 | 6.00 |
| 1 mile warm up with Peter who showed me a nice run along the river. 5 miles at between 7 - 710 pace, Felt great, slightly up hill towards the end but I hung in to keep the pace near 7 mn. |
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 68.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 2.00 | 3.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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3 x 1 mile intervals (along river) (6;30 planed pace)
6:21
6;25
6: 31 up hill
Felt good on first 2 but really felt like I was going to die on the third given that it was quite an incline. |
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 68.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Home - Shaw`s Bridge - Lady Dixon Park - Shaw`s Bridge - up through to Belvoir park, Tesco`s home.
Lovely run 1.53 (av. pace around 8 m p/m/
Cold, rainy but felt good. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
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Easy run: home, river, Shaw`s bridge and past Tesco`s. Cold, still snow on the ground, but fresh.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
| Easy jog through river run, Shaws Bridge etc. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
| Easy jog home from work via Ulster Hospital way. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 89.50 | 3.00 | 20.00 | 0.00 | 0.00 | 112.50 |
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Night Sleep Time: 14.00 | Nap Time: 0.00 | Total Sleep Time: 14.00 | Weight: 68.00 | |
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