| Location: Colchester,VT,USA Member Since: Sep 15, 2008 Gender: Male Goal Type: Local Elite Running Accomplishments: Young Man PRs
2:30:36 @ 1995 SGM (Aided)
1:08:59 @ 1996 Las Vegas 1/2 Marathon (aided)
1:12:56 @ 1995 Fiesta Bowl 1/2 Marathon
Old Man PRs
18:19 @ 8/10/14 Get Your Rear In Gear 5k
1:25:36 @ 10/12/14 Green Mtn 1/2 Marathon
Short-Term Running Goals: Diagnosed with Chronic Exertional Compartment Syndrome in 2010
2014 Goals: Recover from CECS surgery. Train consistently. Build base without injury interruption. Stay injury free. Learn to enjoy running for the sake of running. Maybe race a little by summer/fall.
Long-Term Running Goals: Become the fast old guy that beats up on the young kids. Personal: Married, no kids, 3 cats. Grew up in AZ. Now I live in New England. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 174.93 | 4.00 | 3.00 | 1.50 | 183.43 |
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| White Nimbus 16 (Ret 10/2014) Miles: 59.16 | Grey Nimbus 15 (Ret 10/2014) Miles: 89.94 | Yellow Nimbus 13 (Ret Jun 2014) Miles: 34.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 6.15 |
| Lunges and stretches. I ran on the 1/2 mile outdoor track at the air base. 6.15 miles. 47:08. 7:40/mile. 136 BPM.
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| White Nimbus 16 (Ret 10/2014) Miles: 6.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.08 | 0.00 | 0.00 | 0.00 | 11.08 |
| Anne & I went to Rutland for my parents-in-law's 60th wedding anniversary. I decided to go for a longer run this morning. It was breezy and chilly when I started and turned cold, windy and rainy; it was actually spitting snow & freezing rain at the high point of the run. 600 feet of vertical climb before I turned around. This was about the max my calves can handle at this point in my recovery. I felt some minor pains at about 9 miles so I backed off to a very easy jog. I attribute the pains to the cool temperature, the substantial uphill and downhill, and the distance. This was a good test. I've made a good bit of progress with conditioning my calf muscles since I started back at the beginning of the year. This run would have hobbled me 3 months ago. 11.08 miles. 1:26:35. 7:49/mile. 140 BPM.
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| Grey Nimbus 15 (Ret 10/2014) Miles: 11.08 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.29 | 2.00 | 0.00 | 0.00 | 6.29 |
| Middle road. 6.29 miles. 46:23. 7:23/mile. 147BPM. I'm feeling a little tired today. I stayed very busy this weekend and yesterday's long run was really hilly. I might reevaluate bumping my mileage another 10% this week. We'll see how I feel by Thursday.
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| White Nimbus 16 (Ret 10/2014) Miles: 6.29 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.14 | 0.00 | 0.00 | 0.00 | 6.14 |
| I've been running a little too hard since I've been feeling better so I used the HR alert on my watch to keep me in check. I set it for 135 BPM and it worked well. It was a very easy run and I felt great afterwards. I re-read my initial training plan to remind myself that this first year is all about mileage and easy running. That's the key to building strong bones & joints and future injury prevention. But, it can be a litle boring.....
Lunges and dynamic stretches followed by 6.14 miles on the 1/2 mile outdoor track. 47:41. 7:46/mile. 132 BPM
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| Grey Nimbus 15 (Ret 10/2014) Miles: 6.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.01 | 0.00 | 0.00 | 0.00 | 9.01 |
| Lunges & stretches. It was chilly this morning, about 35 degrees. I ran at the 1/2 mile track using the HRM alarm to keep me under 135 BPM. 9.01 miles. 1:12:19. 8:02/mile. 130 BPM.
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| White Nimbus 16 (Ret 10/2014) Miles: 9.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.07 | 0.00 | 0.00 | 1.50 | 7.57 |
| Lunges & stretches. Ran at the 1/2 mile track. First 5.5 miles very easy (7:40/mile) w/ HR under 135. I decided to run hard for a bit. 1.5 miles in approx 9 minutes (160 BPM). 7.57 miles. 56:57.
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| Yellow Nimbus 13 (Ret Jun 2014) Miles: 7.57 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.58 | 0.00 | 0.00 | 0.00 | 11.58 |
| Lunges & stretches. Very nice morning minus the wind. Lost Nation Road. 11.58 miles. 1:30:21. 7:48/mile. 136 BPM.
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| Grey Nimbus 15 (Ret 10/2014) Miles: 11.58 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.26 | 0.00 | 0.00 | 0.00 | 6.26 |
| Lunges & stretches. A beautiful morning. 50 degrees, sunny & no wind. Calves were a little tight from yesterday's long run and doing a bunch of yard work. Nothing too bad, maybe a 1/10. I'll massage them with the foam roller & the stick tonight. 6.26 miles. 47:13. 7:33/mile. 135 BPM.
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| Yellow Nimbus 13 (Ret Jun 2014) Miles: 6.26 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.68 | 0.00 | 0.00 | 0.00 | 6.68 |
| Lunges & stretches. Easy run on the 1/2 mile track. Drizzly and 50 degrees. 6.68 miles. 49:02. 7:21/mile. 134 BPM.
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| Grey Nimbus 15 (Ret 10/2014) Miles: 6.68 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.17 | 0.00 | 0.00 | 0.00 | 6.17 |
| Lunges & stretches. Very windy and a little muggy at the 1/2 track today. 6.17 miles. 45:09. 7:19/mile. 138 BPM.
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| Grey Nimbus 15 (Ret 10/2014) Miles: 6.17 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lunges & stretches. I forgot my wath today. 6 miles at the VTANG 1/2 track. approx 45 minutes
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| Yellow Nimbus 13 (Ret Jun 2014) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.39 | 0.00 | 0.00 | 0.00 | 6.39 |
| Lunges & stretches. I really think the dynamic stretching before running has helped. I rarely feel sore or tight when I start running. It was a little cool this morning. It rained all last night. Middle Road. 6.39 miles. 46:50. 7:20/mile. 136BPM.
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| White Nimbus 16 (Ret 10/2014) Miles: 6.39 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.39 | 0.00 | 0.00 | 0.00 | 12.39 |
| Lunges & stretches. Beautiful mornning. 45 degrees. No wind and sunny. Colchester Pond - Lost Nation Rd. 12.39 miles. 1:32:53. 7:30/mile. 136BPM
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| Grey Nimbus 15 (Ret 10/2014) Miles: 12.39 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.27 | 2.00 | 3.00 | 0.00 | 6.27 |
| Stretches & lunges. Middle road. Felt like running quicker today. I still have a lot of work to do, but I've made steady progress up to now. 6.27 miles. 42:47. 6:50/mile. 144 BPM.
| LAP |
TIME |
DIST |
AVG HR |
| 1 |
07:14.5 |
1 |
122 |
| 2 |
07:05.2 |
1 |
136 |
| 3 |
06:55.8 |
1 |
147 |
| 4 |
06:21.1 |
1 |
150 |
| 5 |
06:42.4 |
1 |
153 |
| 6 |
06:40.9 |
1 |
156 |
| 7 |
01:46.8 |
0.27 |
158 |
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| Yellow Nimbus 13 (Ret Jun 2014) Miles: 6.27 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| Lunges & stretches. Easy run at 1/2 mile track. 6.21 miles. 46:44. 7:31/mile. 131 BPM
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| White Nimbus 16 (Ret 10/2014) Miles: 6.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.23 | 0.00 | 0.00 | 0.00 | 8.23 |
| Stretches & lunges. Easy run at the base 1/2 mile track. 8.23 miles. 1:01:44. 7:30/mile. 132 BPM.
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| Yellow Nimbus 13 (Ret Jun 2014) Miles: 8.23 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.58 | 0.00 | 0.00 | 0.00 | 6.58 |
| Rolled out of bed & ran this morning. I felt a little tired & groggy. Stretches & lunges. Colchester Pond loop. 6.58 miles. 49:44. 7:34/mile. 140BPM.
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| Grey Nimbus 15 (Ret 10/2014) Miles: 6.58 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.02 | 0.00 | 0.00 | 0.00 | 6.02 |
| Stetches & lunges. Hilly run in Whitefield, NH. 6.02 miles. 46:33. 7.44/mile. 144 BPM
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| White Nimbus 16 (Ret 10/2014) Miles: 6.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.64 | 0.00 | 0.00 | 0.00 | 6.64 |
| Lunges & stretches. Another hilly run in the White Mountains. Temps in the low 40s and foggy. I saw a deer and about a dozen snowshoe rabbits. Pretty tired again. Hopefully I'll feel better on my long run tomorrow at home. 6.68 miles. 52:20. 7:53/mile. 137BPM.
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| White Nimbus 16 (Ret 10/2014) Miles: 6.64 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| Stretches & lunges. Stayed out late and had a few margaritas, so I wasn't feeling my best this morning. 13.25 miles. 1:40:35. 7:36/mile. 139BPM.
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| Grey Nimbus 15 (Ret 10/2014) Miles: 13.25 |
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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 |
| Lunges & stretches. easy run on the VTANG 1/2 mile track.. After the last few hilly days, I welcome a flat run and a day off tomorrow. 6.20 miles. 45:42. 7:23/mile. 133 BPM.
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| White Nimbus 16 (Ret 10/2014) Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.79 | 0.00 | 0.00 | 0.00 | 9.79 |
| Stretches & lunges. Easy run at the 1/2 mile track. 9.79 miles. 1:16:56. 7:52/mile. 128 BPM.
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| Grey Nimbus 15 (Ret 10/2014) Miles: 9.79 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Lunges & stretches. Easy run on the 1/2 track. 6.25 miles. 46:47. 7:29/mile. 131 BPM. The top of my right foot has been sore for a few days. It started last week after driving for a few hours. It's more annoying than painful.
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| White Nimbus 16 (Ret 10/2014) Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.28 | 0.00 | 0.00 | 0.00 | 6.28 |
| Lunges & stretches. Middle Road. 6.28 miles. 48:00. 7:39/mile. 133BPM.
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| Grey Nimbus 15 (Ret 10/2014) Miles: 6.28 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 174.93 | 4.00 | 3.00 | 1.50 | 183.43 |
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| White Nimbus 16 (Ret 10/2014) Miles: 59.16 | Grey Nimbus 15 (Ret 10/2014) Miles: 89.94 | Yellow Nimbus 13 (Ret Jun 2014) Miles: 34.33 |
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