| 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 | | 114.36 | 0.00 | 3.00 | 0.00 | 0.00 | 117.36 |
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| Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Ravenna - Burke Gilman - Fremont - Woodland Park - Greenlake loop. Nice endorphin rushes at miles 4 and 10. Power nap afterwards.
After looking at the splits, I think this was pretty close to an optimal long run given current level of fitness. A mile of warmup at 9:30, three more miles at 8:55 to get hot, settled in at 8:25 to 8:30 on the flats for two miles, then four miles at around 9:00 on the 400ft vertical ascent of Fremont hill, then a solid 8:15 for three miles around Greenlake and a cooldown mile at 9:36. So the flat effort was around 8:20 to 8:30, with negative splits for the run as a whole. While I won't say I never looked at the GPS, was also paying pretty close attention to biofeedback sorts of things and mostly running at a pace that felt good. The Watch still makes me self conscious and sometimes induces to push the pace too much, but on this run at least I'm glad I brought it along.
The average was about a minute off my usual pace from long runs in April, when I was not really warming up or cooling down and hitting 7:30-7:45 most of the way. And lo and behold-- when the mileage got over 25 a week my body broke down. So while I'm just now getting back to the length of those long runs before the Whidbey half last spring, I think I'm in significantly better shape and going at it quite a bit more intelligently. Sometimes you have to learn the hard way.
Still, it will be good to move on to the next stage.
Nimbus orange. |
| 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 |
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Nothing special. No soreness to speak of, but legs were pretty dead. After I stretched the ITB at mile 3.5 gained a surprising amount of oomph, so maybe it was just tightness.
Nimbus orange. |
| Weight: 0.00 | Calories: 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 |
| AM: very relaxed 4.5 miles with DG. HR avg 132. A few aches and pains (left shin still kind of sore), but felt stronger than yesterday.
Nimbus orange. |
| 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 |
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AM: with DG for 4, HR about 125. Meant to go another 4 last night but had some intestinal problems that were still giving me grief by about mile 3. Ran through it, which was the right choice. We'll see how it goes this evening.
It's nice to get up early and have a yak with a friend. Hopefully 20 miles a week doesn't break him down!
PM: Two faster miles (7:20, 7:05), two easy (8:30ish). Foot fine, ITB fine, stomach fine, some slight shin soreness but transient. Got up to 15mph beating the Aurora light!
Nimbus orange. |
| 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 |
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AM: 4 with DG. A little shin soreness, above the ankle. It's fun tp be up at 5:30. Got a bit frisky racing the street cleaner.
PM: 2 fasterish (8:10, 7:40) 2 slowerish. Way too many lapdogs underfoot. Do I punt the dog or the owner, that is the question.
Nimbus orange. |
| 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 |
| 5:30 run with DG. New weekly mileage record puts an end to the week. Rest day tomorrow, 5k in Tacoma on Sunday, shooting for sub-21.
Nimbus orange. |
| 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 |
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Family emergency, missed the race in Tacoma. Got home tonight just in time to get four in, went as fast I could get revved up on an empty stomach: 3 miles were probably 7:15ish.
Going to try 5 days of 8s this week and see how things feel.
Nimbus orange. |
| 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 |
| 5:30 run with DG. Home from work very late, planned PM did not come off.
Nimbus orange. |
| 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 |
| AM: 530 jog with DG. Extra pokey today, which was probably good as I slept poorly and had trouble loosening up.
Nimbus orange. |
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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 |
| AM: 530 w/ DG.
Nimbus orange. |
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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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AM: 530 with DG. I keep on putting AM down here in hopes that a PM will arise, but no such luck thus far. Today's the day.
We did a couple of 745 miles yesterday and there were complaints ex post facto so in the interests of preserving my running partner today was s l o w.
Nimbus orange. |
| 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 |
| 530 with DG. medium-slow.
Nimbus orange. |
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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 | 0.00 | 0.00 |
| Another Sunday mishap. Three hours in the ER waiting room, bandage on forehead and planned 16 miler did not come off. This is frustrating. |
| 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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530 AM with DG, and tacked on another 3 up to 105th and back. Now that the Vicodin has worn off it feels good to be back on the road again.
Nimbus orange. |
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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 |
| 530 AM with DG then out to 105th and back.
Nimbus orange. |
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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 |
| Nimbus orange. |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 2.00 | 0.00 | 0.00 | 7.50 |
| Underslept, but frisky.
Nimbus orange. |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.06 | 0.00 | 0.00 | 0.00 | 0.00 | 4.06 |
| Slept a bit better. LEft ankle sore for some reason. Good stretching today before and after.
Nimbus orange. |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.30 | 0.00 | 1.00 | 0.00 | 0.00 | 7.30 |
| 4 mi with DG moderate pace, then picked it up a bit. Legs felt good considering training has been spotty. Last 3.3 was sevenish, sandwiching an 800 at 6:00 pace.
Nimbus orange. |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Out for a little 1-hour-and-52-minute tour across the locks to Magnolia, and the Minnow was nearly lost. A light but steady drizzle; started bonking right after I headed back up Market Street, with about 3 miles till home. Left foot hurting a bit too. That last 20 minutes definitely on the grim and determined side. But I'm here to tell the tale.
Caught David for about 3 miles from 25th and Trail to Gasworks, where we shot the shoot and climbed the hill. Still feeling very good for that part. Fortunately for Seattle, it's quite beautiful on a warmish rainy Sunday morning. I am content when awakened birds test the reality of misty fields by their sweet questionings.
Nimbus orange. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 114.36 | 0.00 | 3.00 | 0.00 | 0.00 | 117.36 |
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| Weight: 0.00 | Calories: 0.00 | |
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