| 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 | | 110.29 | 0.00 | 19.00 | 1.50 | 130.79 |
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| Grey Nimbus 15 (Ret 10/2014) Miles: 50.46 | White Nimbus 16 (Ret 10/2014) Miles: 67.13 | Lite Show Nimbus 15 Miles: 13.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| I tried an easy run today, but my calf is still bothering me. I'll take a few more days off....
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| Grey Nimbus 15 (Ret 10/2014) Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.07 | 0.00 | 0.00 | 0.00 | 4.07 |
| Easy run on Middle Road and my calf didn't hurt. 4.07 mile. 32:35. 8:00/mile. 141 BPM. I've got about a month until my 1/2 marathon. My goal is just to stay healthy until race day!
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| Grey Nimbus 15 (Ret 10/2014) Miles: 4.07 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.62 | 0.00 | 0.00 | 0.00 | 4.62 |
| Easy run at the 1/2 mile track. 2 miles, .5 mile walk, 2 miles. 4.62 miles. Taking it really easy to ensure I come back from my calf strain w/o a relapse.
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| White Nimbus 16 (Ret 10/2014) Miles: 4.62 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.11 | 0.00 | 0.00 | 0.00 | 4.11 |
| Easy run at the 1/2 mile track. 4.11 miles. 32:19. 7:52/mile. 131 BPM
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| Grey Nimbus 15 (Ret 10/2014) Miles: 4.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.18 | 0.00 | 3.00 | 0.00 | 6.18 |
| 3 mile threshold run at the 1/2 mile track. 6:26, 6:19, 6:18. A little on the quick side. I probably could have kept going for a couple more miles. A good effort, I'm getting a little better at cruising at faster paces. 2 wu, 1 cd.
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| White Nimbus 16 (Ret 10/2014) Miles: 6.18 |
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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 |
| Colchester Pond Road loop. Super easy. Right Achilles hurts a little.... 6.28 miles. 52:46. 8:24/mile. 131 BPM
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| Grey Nimbus 15 (Ret 10/2014) Miles: 6.28 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.09 | 0.00 | 0.00 | 0.00 | 14.09 |
| I met up with the Green Mountain Athletic Assocaitoin for its weekly Sunday morning long run. This might become a regular routine for me. It was nice to run with a group. We ran out & back on the Burlington bike path. I may have bitten off more than I could chew by attempting 14 miles. I think 10 miles would have been a better bet.
I overslept and had to race out the door without ingesting much fluids or food. I felt really good through about 10 miles. The pace was very easy, 8:15/mile up to that point. The last 5k was tough. I slowed to a shuffle for the last mile. 14.09 miles. 1:59:48. 8:30/mile. 153 BPM!
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| White Nimbus 16 (Ret 10/2014) Miles: 14.09 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.61 | 0.00 | 0.00 | 0.00 | 4.61 |
| Easy run at the 1/2 mile track. 2 mile run, 1/4 walk, 2 mile run. 4.61 miles. 38:42. 8:24/mile. 135 BPM
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| Grey Nimbus 15 (Ret 10/2014) Miles: 4.61 |
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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 |
| Easy run at the 1/2 mile track with a few striders thrown in. Cold and rainy. 6.17 miles. 50:43. 8:13/mile. 140 BPM.
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| White Nimbus 16 (Ret 10/2014) Miles: 6.17 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.16 | 0.00 | 0.00 | 0.00 | 4.16 |
| Easy run at the 1/2 mile track. Chilly, but I'm wearing shorts and a t-shirt as long as I can! 4.16 miles. 32:10. 7:45/mile. 130 BPM.
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| Grey Nimbus 15 (Ret 10/2014) Miles: 4.16 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.00 | 1.50 | 7.00 |
| Interval workout at the 1/2 mile track. 2 wu, 1 cd.
2 x 1 mile @ w/ 1 min rest. 6:02, 6:02. I was shooting for 6:20 (a little quicker than 1/2 mary pace). 6:00 is closer to 10k pace.
2 x 800 w/ 2 min rest. 2:52, 2:52. I was shooting for 2:54 (5k pace), so right on the money.
2 x 400 w/ 400 recovery. 80, 81. Right on target.
My calves were starting to tighten up on the 400s. Overall, a good workout.
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| Lite Show Nimbus 15 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.27 | 0.00 | 2.00 | 0.00 | 6.27 |
| Colchester Pond Loop. 20 mph wind with gusts to 30 mph. Rolled out of bed and ran. My legs weren't cooperative for the first half of the run. I was doing the Kenyan shuffle. I picked up the pace after a steep uphill and cruised at 1/2 mary pace for the final 2 downhill miles 6:22, 6:19. Overall 6.27 miles. 47:12. 7:31/mile. 140 BPM.
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| White Nimbus 16 (Ret 10/2014) Miles: 6.27 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.83 | 0.00 | 0.00 | 0.00 | 11.83 |
| Easy long-ish run in Rutland. I picked a pretty flat route. I ran a little quicker than I planned, but felt pretty good the whole way. My left hip flexor is pretty tender. It might have something to do with the drive to Rutland yesterday followed by yardwork at Anne's parent's house. Hopefully it'll feel better after a few easy days.
I bought some Clif Power Shots to try on longer runs to keep me from bonking. I like them. I also bought a Camelback water bottle belt so I don't have to stash water ahead of time. It should arrive in the mail soon. I don't like the idea of carrying all this stuff, but I guess I don't have much of a choice.....
11.83 miles. 1:25:35. 7:14/mile. 144 BPM.
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| Grey Nimbus 15 (Ret 10/2014) Miles: 11.83 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.18 | 0.00 | 0.00 | 0.00 | 4.18 |
| Easy run at the 1/2 mile track. Windy and 50 degrees. Left hip flexor feels a little better today, but it's still painful to lift my knee powerfully. 4.18 miles. 30:24. 7:16/mile. 130 BPM.
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| White Nimbus 16 (Ret 10/2014) Miles: 4.18 |
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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 |
| Easy run at the 1/2 mile track. Left hip flexor feels a little better. 6.2 miles. 47:15. 7:38/mile. 131 BPM.
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| Lite Show Nimbus 15 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.46 | 0.00 | 4.00 | 0.00 | 7.46 |
| 4 x 1 mile @ threshold pace (6:20/mile) w/ 1 minute rest at the 1/2 mile track. 48 degrees and no wind. 2 mile wu, 1 mile cd. I ran 6:11, 6:10, 6:10, 6:09. A little quick, but it felt OK. My left hip flexor felt fine until the last repeat. It felt a little sore, but not horrible. I think it's on the mend.
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| White Nimbus 16 (Ret 10/2014) Miles: 7.46 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.19 | 0.00 | 0.00 | 0.00 | 6.19 |
| Easy run at the 1/2 mile track. 6.19 miles. 46:38. 7:32/mile.
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| Grey Nimbus 15 (Ret 10/2014) Miles: 6.19 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 8.00 | 0.00 | 10.00 |
| 8 mile tempo run at the 1 mile ARNG track. Pace was supposed to be VDOT calculated marathon pace (6:37) but I ran much quicker (6:18). I figure this is closer to 1/2 marathon pace. After I came through the first mile too fast, I tried to adjust my pace but was afraid to slow down too much. I kept hitting 6:18-ish splits so I decided it was better to run consistent splits instead of drastically changing the rhythm of a good workout. Minor upper back spasm after a sneeze around mile 4 and my left hip flexor started to ache around mile 6. I think I can hold this pace for a full 1/2 marathon, maybe a touch faster under race conditions with racing flats.
Splits: 6:20, 22, 16, 15, 15, 17, 19, 17. 1 mile wu/cd.
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| White Nimbus 16 (Ret 10/2014) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.03 | 0.00 | 0.00 | 0.00 | 4.03 |
| Middle Road. 4.03 miles. 30:43. 7:37/mile. 136 BPM. Tired form yesterday's workout and yardwork.
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| Grey Nimbus 15 (Ret 10/2014) Miles: 4.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.16 | 0.00 | 0.00 | 0.00 | 8.16 |
| Middle Road & Austin House Road. 8.16 miles. 1:03:48. 7:49/mile.
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| White Nimbus 16 (Ret 10/2014) Miles: 8.16 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.18 | 0.00 | 0.00 | 0.00 | 4.18 |
| Very easy run at the 1/2 mile track. 4.18 miles. 34:42. 8:18/mile
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| Grey Nimbus 15 (Ret 10/2014) Miles: 4.18 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 110.29 | 0.00 | 19.00 | 1.50 | 130.79 |
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| Grey Nimbus 15 (Ret 10/2014) Miles: 50.46 | White Nimbus 16 (Ret 10/2014) Miles: 67.13 | Lite Show Nimbus 15 Miles: 13.20 |
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