Jack Daniels

Principles of Training

Marco

MAFF PREDICTION CHART

MAF....5k pace....5k time.....Marathon.....Mpace

13:00...9:00.........27:57..........4:32:29.......10:25
12:30...8:45.........27:11..........4:25:00.......10:07
12:00...8:30.........26:23..........4:17:12.........9:50
11:30...8:15.........25:37..........4:09:44.........9:32
11:00...8:00.........24:51..........4:02:15.........9:15
10:30..7:45..........24:04..........3:54:37.........8:58

10:00..7:30..........23:18..........3:47:09...........8:41
9:30....7:15..........22:31..........3:39:31...........8:23
9:00....7:00..........21:45..........3:32:02...........8:06
8:30....6:45..........20:58..........3:24:24...........7:49
8:00....6:30..........20:12..........3:16:55...........7:31
7:30....6:00..........18:38..........3:01:39...........6:56
7:00....5:30..........17:05..........2:46:32...........6:22
6:30....5:15..........16:19..........2:39:04...........6:05
6:00....5:00..........15:32..........2:31:26...........5:47
5:45....4:45..........14:45..........2:23:48...........5:30
5:30....4:30..........13:59..........2:16:19...........5:12
5:15....4:20..........13:28..........2:11:17...........5:01
5:00....4:15..........13:12....... ..2:08:41...........4:55

Sickle Cell 2010

Quote from runnerclay on 4/10/2010 at 7:37 AM:

Sickle Cell 7k today @ 9:00. Late starts are not my favorites. 2008 Time 36:06. Goal time35:19. Heavenly time 34:48.

Weather forecast 49F with 6mph winds. Tough course. Finish on a heart break hill .

33:30 about 15 sec off PR 15yrs ago. Not 100% sure of PR. No longer have log books. Maff is working.

Went out a little faster than planned but did not want to be over 8 minutes for the 1st mile. Miles 1 & 2 were down grades. As you can see I died on mile 3 uphill.Recovered on mile 4. Last .35 up a killer hill. You can only imagine how much I wanted to walk.
Type Distance Time Total Time Pace Avg HR Max HR Notes
Interval 1 Mi 7:25.78 7:25.78 7:26 165 176
Interval 1 Mi 7:30.15 14:55.93 7:31 172 176
Interval 1 Mi 8:20 23:15.93 8:20 178 186
Interval 1 Mi 7:19.49 30:35.42 7:20 181 187
Interval 0.37 Mi 2:55.1 33:30.52 7:54 186 195

ING 2010

ING half marathon.Garmin time 1:56:58---13.27 miles.Pace 8:49. Goal < 1:54:59 Pace 8:46. 52F drizzle/mist off and on.HR 157/ 179.Target HR 165. Stop to pull up knee brace at 6.23 miles**57:07 was the split for the 1st half. Shooting for a negative split. Did not make it. Course not as challenging as I was expecting. Legs are a little sore.Felt good at the start of the race Did not get to sleep to after 1:30.Up at 5:00. Wish I could use that as an excuse but normally only get about 5 hours of sleep a night.Enjoyable race.

12 miler

45F @ 6:00. 2 pair gloves, long tights,long sleeve shirt, yellow vest, hat and ear mask.Hands a little chill. HR 120 for first few miles. Needed to run at HR 123+ not to be cold. 12 miler. Last 8 with Wanda and Marva. Marva had had leg cramps. Stopped to stretch couple of times. Warmed up to 56F bright and sunny.12.6 miles AHR 122 MHR 143 pace 13:16/ 2:46:01.

15 miler post race

posted: 10/31/2009 at 11:57 AM I finished. 2:36:18 AHR 150 MHR 169



Mile 3 right calf starts twitching. Not a good sign. Mile 6.5 left calf starts to hurt. Mile 9 the bottom falls out of the sky for the next 5minutes. Raining and wind so hard I had to close my eyes to stop the burning of sweat that was getting in my eyes. Mile 11.92 the knee decided it what to get in on the act. Sharp pain on the inside of the left knee. 5 miles in 45:08. 10 miles 54+. Last 3 miles 38:18. I want to walk at this point. The cut of was2:45. If I walked I would have missed the cut off. Two things keep me going the cut off and all the RAers who have post there survival stories. Survival shuffled the last 3 miles. Time to shower and ice the knee. Thanks to all who have post their hardships.