| Location: Milton,GA,USA Member Since: Jul 27, 2010 Gender: Male Goal Type: Other Running Accomplishments: PR's -
Mile - 4:38 (High School)
2 Mile - 10:12 (High School)
3 mile - 15:51 (High School)
10k - 35:19 (High School)
Marathon - 2:59 marathon (London -2013)
Half marathon - 1:25:18 (Deseret News 2013)
Completed all 6 of the World Marathon Majors 2024
Completed each of the 5 majors (NY, Chicago, Boston, London & Berlin) at least twice.
8 x Boston Marathon (1999, 2000, 2005, 2007, 2014, 2020 (virtual due to covid) 2021, 2022)
13 x NYC Marathon (1997, 1998, 2010, 2011, 2014, 2015, 2016, 2017, 2018, 2019, 2021, 2022, 2023)
Short-Term Running Goals: Sub 3 hour marathon
Long-Term Running Goals: Continue to enjoy running and racing as long as my body permits me. Personal: Old guy - (grandfather even) been running for 40+ years. Favorite Blogs: |
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Miles: | This week: | 17.75 |
Month: | 107.20 |
Year: | 376.05 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3352.60 | 290.30 | 54.90 | 25.45 | 3723.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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1000 yds of swimming with Riley. She is training for a tri and so I did the workout with her which actually only called for 850 yds. Basically a warm up for her - as a competitive swimmer she is accustomed to 6000+ yds of swimming in a single workout. However she's now retired from it - but nevertheless enjoyed the swim without feeling drained afterwards. My calf is definitely improving but I won't test it yet. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 15 miles on the stationary spin bike at the gym followed by some strength work for abs and arms. Very cold and windy day (for Florida) with temps in the mid 40's or else I might have gone to the pool. Stretched out with the foam roller on the calf following the workout and still feel a bit of injury pain there but significantly improved since last week. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM - easy sort of "medicinal" run - to evaluate the calf strain. Some walking and easy running until I felt like I could increase the pace. Seems like it is ok, but still some slight pain there afterwards. Did some stretching and strength work too. Put on a compression sock following the workout and will decide tomorrow if I can go again. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM - 4 miles easy around the Carillon office park. Left calf was achy and sore after yesterday's test run, but I wore the compression socks for several hours and this morning, though tight, it did not have an "injury" type feel to it, so I ventured outside to run at lunch. Slight tightness and an "I know it is there" type feel to it kept me from being completely relaxed, but I think it actually felt better after today's run than yesterdays. Stretched out well and used the foam roller followed by some strength work. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 easy untimed miles with Riley. She had such a story about going to the movies with her friends last night, that she did not realize we'd already gone 2 miles...Took it easy on the calf again today, and on Riley who was a bit winded after her story. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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PM - First "real" run after more than 10 days of no running or just light running for recovery of the calf strain. Got 6.5 miles in. Felt very sluggish, awkward, heavy and out of shape. Leg was had some vague and occasional more evident discomfort but for the most part was ok. This the most miles and time I have been on it - will evaluate tomorrow whether it can continue take this level of volume and gradually increase as tolerated.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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PM - lunchtime. 7 miles at a kinda of moderate pace - mostly 7:20 or better. Still not feeling all that normal. Calf was somewhat sore during the run - and I used a different pair of shoes to see if perhaps the current pair were causing the issue - but didn't help. Actually more painful after I stopped. Stretched out well and used the foam roller. Did strength work after. Have compression socks on now.
PM - met Riley at the bike shop and got her fitted on my old road bike after some minor modifications and adjustments, then we headed to the YMCA to do a swim workout. She gave me some coaching on the kick drills - swam just under a mile.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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PM - No pain or discomfort this morning - so decided to run again today at lunch. 5 miles - good until just after 4 miles then calf tightened up and became painful - so I finished up instead of running another couple of miles. Placed a small insert into the heal box under the insole of the left foot before I started. Thought perhaps that had solved my calf problems. Really. But either the distance or the increased pace (7:15) (not that is that fast or that far) - seemed to be the only things I could point to for the sudden onset on this run. Pain has definitely migrated from the top of the calve to midway down now too. Compression socks and self massage following. Oh well... |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Calf was just too tight and sore to try to run today. Going to resume cross training and until I have absolutely no indication of injury I will do my best to resist the urge to run. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Cross Training - indoor cycling spin class at the gym. Roughly 50 mins on the bike with a decent average heartrate in the 80% of max range. Did stretching and strength work following. Supposed to swim this evening with Riley.
PM - more cross training. 1100 yards of swimming with Riley. She got there before me and swam 4000 yards. Before I starting swimming with her I would swim longer endurance sets - 1600 to 2500 yards at at time - but I have been doing shorter faster interval sets and kicking drills for the last week or so. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PM - cycling/spin class at the gym. Good instructor - had my HR at over 80% for much of the hour or so of the class. Stetching and strength work afterwards. May do a long easy swim later or tomorrow (getting cold outside - may change my mind). |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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AM - 10 miles easy on the bike with Riley. Her cycling skills are new - so we worked on some basics and getting her in and out of the clips. Chilly outside in the 40's made for an uncomfortable ride.
PM - Swimming - 1 mile in the pool at the Y while Riley did a run workout on the treadmill. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM - with no pain, soreness or tightness in the calf, I ventured out for a very light run to test things again. Felt some tightness within the first quarter of a mile - but kept the pace light and the tightness never increased. Covered 3 miles and then did the foam roller and Aleve afterwards. No lingering issues to note. Will try to keep things light for a few days to see how the calf tolerates the stress. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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PM - lunchtime run - did what is described by John Parker Jr. from Running Times as a "medicinal" run to rehab from the calf strain. Walk/jog routine for 4 miles. Evidently there is some kind of sheath that constricts the area of the micro tears that requires a theraputic approach to expanding it to avoid compartment issues. Whatever. It seems to work quite well. I would run for a short bit - 100 to a few hundred yards - would begin to feel some tightness in the calf, and so I would stop and walk a little bit and then repeat. When I would start to run again, there'd be no tightness initially and then when it would start to resurface, I'd walk again. Got into a pretty good rhythm and ran a little further at times - up to about 600 or 700 yards. Finished feeling no real issues with the calf. Stretched out with the foam roller and did some strength work. Will do this until things feel normal again. According to the article, I may be up and running normally in a few days. In the meantime, I continue to supplement with cross training.
PM - after work did 1500 yards of swimming with Riley. Tough to get into the outdoor pool when it is cold outside - (but the water is 79 degrees). The kick drills have to be helping my quads - really brutal. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - lunchtime - 5 miles. Had a good run today with no pain or discomfort in the calf to speak of. I started out with a plan to do the walk jog intervals I did yesterday - but after doing a few - I realized I was not feeling any tightness in the leg - so I decided to run a mile without stopping, and then after that, I just ran the whole way with a smooth controlled pace. Felt good and normal. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 1.00 | 0.00 | 0.00 | 9.00 |
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AM - did an easy 3 miles before work to test the leg again. Had massage on the calf yesterday evening and it felt good again this morning.
PM - 6 miles on the treadmill due to a rainstorm outside. Decent pace and I pushed it a bit to a MP in the last mile. Calf seemed to be good. Will try to resume normal training with some moderation to keep stress level low intially. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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PM - At lunchtime 6 easy light miles at 75% of HR max - pretty slow. Wanted to get a true recovery run in to avoid too much stress too soon in my resumption of training. No calf problems whatsoever. WhooHoo.
After work I did 1750 yards of swimming at the Y. Felt a bit tuckered out by the end of the day. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM - did 3 easy untimed miles this morning before work. A bit chilly (49 degrees). Trying to get some easy miles in to gradually get a build up done. Will do another run later today.
PM - 7 at lunch - slow and easy. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM - easy 11 mile bike ride with Riley - getting her comfortable on the bike with clips. Beautiful morning.
PM - 13 miles of easy running - probably should have scaled it back a little as my legs felt pretty heavy about halfway through. Decent week after the calf injury recovery. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Planned day off. Took my oldest daughter to the airport for her semester abroad in Paris. Bit of a nervy stessful day. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM - easy 3 mile loop before work. Trying to add miles with the least amount of stress.
PM -lunchtime around Carillon Office Park and Feathersound. A little over 7 miles at a decent 7:30-ish pace on a warm January day (78 degrees, I think). Legs feeling a bit fatigued from the additional mileage in the last week or so. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM - light/easy appx 4 miles of untimed running. Feeling it in my legs this morning - need miles but not stressful pounding - so kept it relaxed. Pleasant morning in the mid 60's, a bit humid.
PM - a little over 6 miles on the treadmill at lunch. Temps over 80 today - I opted for the cooler climate controlled gym so that I could keep my pace and HR steady in the 75% range. Decent run.
PM - at the gym - did 50 mins on the stationary spin bike with Riley. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - lunchtime - just under 10 miles - dump run. Bleh.... | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM - quick 3 miles before a seminar and a busy workday. Won't likely get a lunch run in today, but hoping for a run after work.
PM - 7 miles on the treadmill at the gym followed by a few hundred yards of swimming with Riley for a cool down. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - lunchtime 10 miles easy around Carillon and Feathersound on a very windy and rainy day. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM - bike ride with Riley of about 18 miles and then a quick transition to just under a 2 mile run (brick) to get her body familiar with the switch from bike to run. She's doing quite well with the training and with gettting used to the pedal/clips.
PM - good run this afternoon which probably can be attributed to the nice weather due to a cool front that came through yesterday. Just under 10 miles and at a respectable pace. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| PM - busy workday (and week) - was able to escape for a quick 8.5 miles on the treadmill - but probably won't get an opportunity for a second run this evening with work related events tonight. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM - 5 untimed miles on a comfortably cool morning. Had to attend a work related dinner last evening and another one today after meetings this afternoon - will try to get a run in at lunch too. Wife asked if I was losing weight this morning - said I looked too skinny - would like me more if I was a little pudgy. Heh...
PM - was able to squeeze in a little over 6 miles at lunch before heading into meetings. First couple of miles were a bit ragged. I still am waiting to find my training groove. Seems that the majority of runs right now are not that comfortable or enjoyable and I just don't feel quite right - Chalking it up to a bit of a down month of training in December followed by the calf injury at the beginning of January- requiring me to essentially re-start my base training; becoming a bit too impatient to get past the first few crappy weeks of it. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| PM - in offsite work meetings at the Vinoy in downtown St. Pete. Finished up around 4:30 and Richie met me for a run along the water and into Snell Isle. Ran about 6 miles or so, but that was his limit. So I stopped at the gym on the way to my bible study, and did a few more miles on the treadmill before showering and heading out. Nice afternoon/evening for a run - weather has been very nice. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM - 3 easy stiff tired miles this morning. Still adding aerobic base mileage.
PM - little over 8 miles at lunchtime. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM - 3 easy miles with Riley this morning - very early. Noticing some fatigue from the quick mileage build-up - some slight tenderness on the top of the left foot. Will keep an eye on it.
PM - suprisingly good run on the treadmill - 7 miles at just under 7 min pace. Felt very good and HR was well under control. Go figure. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| PM - got in a very easy 15 miles this afternoon. Felt very relaxed and consciously kept the pace aerobic. Good run. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM - easy 3 miles - a bit sluggish this morning.
PM - 8 miles on the treadmill - in just under an hour - average HR under 70% - starting to feel like I am getting some benefit from the aerobic base-building.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| PM - lunchtime on the treadmill - was getting a bit bored with the aerobic build-up and it felt like it was time for a workout. So I did 8 x 400 @ 80 sec w/ full recovery - along with a 2 mile w/up and c/d. Good workout - never maxed out on the HR as it is just not enough time on the reps to do so. Felt good to work on some turn over and efficiency. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM - verrry easy 4 mile shake out run. Moon was quite bright this morning - out the door by 5:15 am.
PM - got in a relaxing 6 miles after work with Richie in a run around the Carillon office park. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - lunchtime - 10 miles easy - dumprun. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Too tired or lazy to run before work this morning - so hit the treadmill at lunch with just enough time to squeeze in 6 miles. Broke-in some new Gel-Nimbus 13's which were delivered last night. Hope to get a second run in later after work. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| PM - 20 miles on the treadmill - too windy and cold for this Florida boy to run outdoors this afternoon. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
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PM - lunchtime run - nice progression run of a little over 8 miles with the last 3 miles below MP - aided by absolutely spectacular weather - temps in the low 60's with very low humidity and no wind. This morning however was too cold for me to head out, so I will need to try to squeeze in a few extra miles this evening.
Read yesterday where Lance Armstrong in completing his first 70.3 Ironman Tri yesterday in Panama finished 2nd after posting a 1:17 half. He was rumored to not be very gracious to the winner who passed him in the last mile or so, on his way to finish a 1:12 leg. Guess he was expecting to win. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 5.00 | 0.00 | 12.00 |
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AM - easy 3 miles in the neighborhood. Nice morning.
PM - Good Workout -on the treadmill. 4 x 2000 at 6:18 ppm with 2:50 recovery; 2 mile w/u and 1 mile c/d. 9 miles total. The first rep and the last were the roughest as usual. Pleased with my progress. Felt like a real runner today | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM - 4 easy shake out miles this morning. Had a nice dinner last night at a French restaurant in Clearwater for Valentine's Day with my bride. The food was great, the service was not exactly bad, but instead really almost non-existent. They were both shorthanded and so completely unprepared - that it became comical - as if we expected Gordon Ramsey to come storming out of the kitchen to fire the staff. Literally a 3 hour event - but it made for a great story and memory.
PM - 6 miles easy with Richie at lunchtime. He actually only did about 4 with me, and was concerned that he may have tweaked his calf muscle - so he headed back to the gym while I finished up.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 4.50 | 9.00 |
| PM - After dropping Delaney at soccer practice I went for a run near the fields and after finding some lighted sidewalk/road did the following workout: 4 x 200 @ 5:00 pace w 200 recovery then 3 x 1000 at 5:45 pace with a 3 min recovery; then 4 x 200 @ 5:00 min pace w 200 recovery - 2 miles warm up and cool down. The middle set was tough - but felt good just the same. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM - 3 miles easy before work.
PM - lunchtime - 8 miles around Carillon office park and Feathersound - felt a little depleted toward the end. Did 7 striders to finish up. Been reading Steve Magness website and twitter feed. Interesting ideas and debunking some traditional thoughts about the "science" of running. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
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AM - 5 miles easy before work. Had an unplanned day off on Saturday and then no opportunity for a make up day yesterday - so with 2 days off, legs and body were quite fresh this morning.
PM - lunchtime around the Carillon Office Park - 5 miles - nice weather - felt fresh still - and was moving along at a relaxed pace - not realizing I had done the last two miles at MRP. Finished up with 4 striders. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 8.00 | 0.00 | 0.00 | 11.00 |
| PM - Lunchtime workout - Tempo run, but something different for me. Alternations. After 2 mile warm up on the treadmill, I did 8 miles of tempo pace running where I would go 800 meters at 10 seconds faster than my goal MP (or 6:40) then 800 meters at 20 secs slower than goal MP (or about 7:10) then a 1 mile cool down. The idea is to progress with this workout each week where I will increase the pace and the length of the fast "on" segment and likewise decrease the length of the "off" segment but also increase the pace of the "off" segment too. I will also add miles each week until my marathon in April. If the body adapts properly, or theorhetically I suppose, the resting segments will be at MP or better, and shorter than the "on" segments. We'll see how it goes. I would not rate this workout as having been "hard" - but I was appropriately tired at the end of the workout. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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PM - lunchtime - easy 5 - very light running, a bit tight / sore from yesterday.
PM - 5 more on the treadmill after work. Actually felt better after this workout than before. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 2.50 | 0.00 | 8.00 |
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PM - lunchtime workout - 8 x 400 @ 5k pace 400 recovery; then 4 x 200 at 5k pace, 200 recovery - 2 mile warm up 1 mile cool down. Ran these outside around the lake at Carillon on a muggy windy day in the low 80's. Found it to be a bit tricky on the first few reps to go too fast instead of locking in on 5k pace - and so as a result several of these were a bit quicker than planned - likewise with the 200's - mostly at 39/40 secs which is slightly faster than the planned 5k effort. Felt pretty leg weary afterwards, hoping for a quick recovery.
Ran across this story of a movement to have the Mile distance returned to HS track meets and to the Olympics: http://bringbackthemile.com/home Just get all nostalgic at the historic references to great runners and races at that distance:
Great Scott!, this date, Feb 20, was an historic one for the Mile with Eamonn Coghlan, 41, becoming the first Master (and only 40+) to break four minutes in the Mile (3:58:15) and also Steve Scott (USA) runs his last sub-4 minute Mile (3:59.88) in Los Angeles (1993) – #136 for Steve, the most ever! Two incredible achievements. Photo credit: Track & Field News
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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AM - easy 6 untimed miles before work. Felt surprisingly good.
PM - lunchtime on the treadmill on a very warm muggy and windy day (so I stayed inside) 5.5 miles. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.00 | 0.00 | 3.10 | 0.00 | 20.10 |
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AM - So I needed to get a long run in this weekend; and there was a race in downtown St. Pete (5 and 10k) that I did not want to race - but Richie coaxed me to go down. So I got downtown early and did 16 miles from the Pier up along Coffee Pot Bayou and up to 62 Ave - over through Shore Acres and Snell Isle and arrived just in time for the 5k start - which I planned to do at as a fast finish to my long run. I ran with Richie for the first half mile and let him go, but ended up running much faster than expected, but in a controlled/just short of threshold effort running 6:24, 6:17 and then 6:24 and then did a short cool down. Finished just behind Richie on a cool very windy morning. Felt very good about this run as I never felt spent or beat up and the fast finish was pleasant surprise. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM - easy untimed 6 miles before work this morning. Always uncomfortable when you need to go to the bathroom a mile into a 6 mile run...
PM - lunchtime - 6 more. Ran over by the Clw/St. Pete Airport for a change of scenery. Not much there in terms of running options and the old Airco Golf Course long since closed and abandonned looks depressing a creepy. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 6.00 | 0.00 | 0.00 | 13.50 |
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AM - 4.5 easy before work.
PM - 9 miles on the treadmill - workout of 2 mile warm-up then 6 x 1000 at 6:40 pace with a 600 rest at 7:13 pace; 1 mile cool down. Similar to last week's workout but I increased the length of the "on" rep from 800 to 1000 and reduced the rest rep from 800 to 600. Surprisingly more challenging. Pretty spent at the end of the day; need to do some easy running the remainder of the week. 15k Race on Saturday. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM - verrry easy 5 miles this morning. Feeling a bit of training fatigue - debating on how much running to do the rest of the week...
PM - lunchtime - 7 more around Carillon and Feathersound. Felt ok until about 6 miles when I think the heat started to affect me. Mid 80's today. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 1.00 | 9.00 |
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AM - easy 4 miles on a foggy muggy morning.
PM - lunchtime - did a small sharpening workout - 6 x 200 @ about 40-42 secs each with a 200 rest; 2 mile warm up and 1.5 mile cool down. Purposely did not crush these - but wanted to do something to get some pop or snap into my legs before Saturday's race. Actually pretty enjoyable workout. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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AM - 5 miles easy with 6 striders before work. Very warm humid and muggy again - can expect the same tomorrow morning at race time. Too bad, there is actually a cold front coming through late in the day tomorrow and early Sunday, and not today. Should be good for those in the half marathon and 8k for Sunday if the storms clear out before the race.
Anyway - I felt a little flat this morning so did some surges and the striders to notch up the muscle tension a bit to feel sharp for tomorrow. We'll see how it goes. Lots of friends and acquaintances running this year. Look forward to seeing them and hanging out afterwards.
Richie and I are heading over to the expo to pick up our race packets at lunchtime today. Read in the paper where Bill Rodgers and Joan Benoit Samuelson are running the 15k again this year. | |
| Race: |
Gasparilla Distance Classic 15k (9.3 Miles) 01:05:19, Place overall: 126, Place in age division: 12 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 7.30 | 0.00 | 0.00 | 13.30 |
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Bit of a disappointment this morning - felt "off" by the second mile on a very humid (96%) warm and windy day. Knew my planned pace of 6:24 was not going to happen after about the third mile when I was right at 6:27 pace through 5k; and with a 6:47 mile at 4th, I just decided to convert this race into a tempo run at slightly faster than marathon pace. I did that through mile 7 (avg'd 6:44) and then shut it down and basically did a cool down for the last two miles.
Richie paced our mutual friend Steve - who wanted to average 7 min pace - and did well thrugh 6 miles but had to dial it back for the last three miles and ended up running about 1:10.
Saw my friend Ken during the race as he paced his neighbor through at just over 8 min pace and we gathered at Four Green Fields after the race to catch up.
Not sure what to make of my performance this morning - my training has been good to date and though I felt a bit fatigued late in the week, I did not expect it to have that much of an effect. Guess I will just chalk it up to having an off day and look forward to the next race.
** As a post script to this - in looking at the age group results (if accurate) - had I finished out the last 2 miles on pace - I may have ended up in the top 5 - with no runners under 1 hour for this age division; which is perhaps an indication of how the conditions seemed to have had an effect quite a few.
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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 |
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PM - 6 miles easy - shake out active recovery run. Felt no aches or pains - slightly fatigued / bored near the end.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
| PM - had a nice run home from the office today after work of 18.25 miles. Had never done that before, but it turned out quite well, with very pleasant weather. Just have to coordinate getting a ride to work tomorrow as my car is still there. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Although I felt like running - I have not taken a full day off in 10 days - so I just went to the gym and did some strength/core work and some stretching at lunchtime today. Was reading on the forum about the % of quality miles - and did a quick review of my prior 3 weeks and I think I may be over 25% of quality miles as compared to my weekly mileage. Something to consider in the next few weeks of planning for my training.
Heard from Ingrid - who ran with me at NYC in a complete random meeting - and turns out is a blogger on the board, but never posts. Anyway - she ran a marathon in Albany GA this weekend and PR'd at 2:57! Congrats to her. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM - easy 3 miles before work. Body feels "off" today.
PM - 7.5 more at lunch. The oak pollen is in abundance in the air this week - not necessarily allergic, but found myself coughing afterwards. Pretty decent run nonetheless. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 3.00 | 11.00 |
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PM - lunchtime - treadmill - 5 x 1000 @ 5:42 ppm - 3 - 3:30 rest; 2 mile warm up and 1 mile cool down. Felt very good on this workout. Good recovery time since Monday's long run, and no run this morning seemed to make a difference. Will plan to space my quality workouts with more recovery time in between for the remainder of my training this period.
PM - during Delaney's soccer practice - very easy untimed 4 miles. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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PM - easy 8 miles at lunchtime around Feathersound. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| AM - Mid/Long run on an overcast cool but humid morning. 16.5 miles from my house through Greenbriar and Dunedin - surprised to see the old Nielson ratings building site completely razed off of Patricia. Ran into Octavio Falcon on the trail near the Causeway and ran with him for about a mile. Garmin battery gave out early, so this was mostly untimed and a relaxing pleasant run. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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PM - Squeezed in 6 miles on the treadmill at lunch between work meetings today. Will try to head out for a few more this evening after work. Legs felt very good and rested.
PM - after work - another 6 outside on a pleasant DST shirtless evening. Legs a bit heavier than earlier today - not sure if I will do a workout tomorrow or Wednesday. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 6.00 | 0.00 | 13.00 |
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PM - lunchtime workout on the treadmill. 3 x 2 miles with .25 rest. Did the first one at 6:25 pace, 2nd at 6:18 pace and the 3rd at 6:15 pace. 1 mile warm up and cool down. Felt really good about this workout. Pace was manageable and just on the edge for the last one - but still crisp and strong. Giving ample rest between my quality workouts and having some good base under me has made some of these hard days actually something I am beginning to enjoy more and more.
PM - 4.5 more miles during Delaney's soccer practice. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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PM - Lunchtime - easy 6 miles around Feathersound on a warm spring day.
PM - 6 more on the treadmill after work. Think I was a bit dehydrated from the run earlier in the day - so I stayed inside. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 7.00 | 0.00 | 0.00 | 15.50 |
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PM - lunchtime - treadmill 7 mile tempo run at about 10 seconds faster than MRP or 6:40 ppm - 1 mile warm up and cool down. Good workout - very solid, though I was a little fatigued coming into it, so it wasn't an "easy" run by any means.
PM - easy 6.5 miles around my neighborhood on a very pleasant evening. Body feel really good right now - fit. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM - easy 6 miles before work.
PM - 7 more on the treadmill at lunch averaged around 7:25-30 pace. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| PM - 20 miles from my house up through East Lake around the high school and then the back way through Lansbrook and back. Warm 81 degrees when I started around 5 pm - became a bit dehydrated, and finally had to stop at 16 to buy some water at a 7/11. Consistent speed, but a bit on the slow side. Bit of a high mileage week for me. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 1.50 | 10.00 |
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PM - lunchtime workout. 2 mile warm up then 6 x 400 @ 5k pace with sets of core/strength work in between each rep (chin ups, push ups, burpees etc) then 1 mile cool down. A non-standard workout for me - really wore me out as the exercises really got my body fatigued between each 400. Not a lot of distance - but this took about an hour or more to do. Hot day too.
PM - during Delaney's soccer practice - another 5 easy. Bit of an adventure run. There is an equestrian trail up the road from her soccer fields that I drive by frequently - and the thought occured to me tonight, that the trails may be soft and nice for my legs - so I headed into the woods around 7:30 - basically about 15 minutes before sundown - Trails were nice, but I got a bit turned around and ended up out on Race Track Road when I expected to end up where I had started on S. Mobley (essentially a mile and a half northwest of where I wanted to be). No worries, though, as it was too dark for me to really find my way back through the woods, so I added some miles on roads at the same easy trail pace. Will go back there in the daylight sometime - trails were nice. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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PM - 7 miles easy to moderate on the treadmill. Getting too warm out now for longer outdoor midday runs.
PM - 5 more afterwork while Delaney was at soccer practice. Tonight her team trained at fields in Carrollwood - so I had a nice run around that neighborhood for the first time. Legs very sore from the workout yesterday. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM - 6 miles easy - traveling today. Will try to get a run in later.
PM - late - long day of travel, meetings and dinner in Indy. Went out for a short 4 miles when I got to my hotel room around 10:15. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - easy 6 miles in Indy before early morning / all day business meetings. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| PM - good workout on the treadmill. 6 miles at basic moderate training pace (7:25) then 6 miles at about 10 seconds faster than MRP - |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - 10 easy miles during a break between soccer games for Delaney in Auburndale. There is a rails to trails-type of bike path that bisects the soccer complex and this trail goes for many miles - but also very boring rural scenery and quite hot in the upper 80's. Kept the pace/HR low and aside from some minor dehydration, I felt pretty good about the run. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 4.00 | 0.00 | 0.00 | 20.00 |
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PM - lunchtime run around the Carillon office complex between work meetings today. Hope to get a nice workout in this evening.
PM - after work - med/long run with fast finish 16 miles. First 9.5-10 miles at decent long run pace then 4 miles at slightly faster than MRP - then 2 miles cool down. Was a bit fatigued from the work day and the 5 miles earlier; was feeling ok and debated on whether to pick up the pace - but went ahead with it - was quite tough to push through. Certainly not a "confidence build" feeling that MRP is easily sustainable on tired legs. More like - wow, that was really hard. Glad I got it done though. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - lunchtime - 6 miles easy around the Carillon office park lakes. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - easy 6 miles on the treadmill at the gym, followed by strength/core work. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
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PM - really nice threshold/tempo workout at lunch on the treadmill at the gym. 2 mile warm up then 3 miles at what probably averaged to be around 6:10 pace. Started off at 6:18 and about every 800 I would increase the speed until I was running the last half at 5:56 pace. 2 mile cool down. Was extremely pleased with how strong and solid this effort was. Last year I did this workout but did 5 miles instead of 3 and remarked in my log that I averaged 6:17 but that the last mile I cracked a bit and slowed / decreased the incline on the treadmill. This time around I definitely could have stretched this out for another mile or two -- but remember some folks talking about making "deposits" and taking "withdrawals" in their workouts and so I decided to stick at 3 as my deposit for the day.
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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 |
| PM - easy 6 mile lunchtime run around Feathersound and Carillon. Kept the HR under 75% on a very warm day. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 4.00 | 0.00 | 0.00 | 15.00 |
| PM - on the treadmill 9 miles at about 7:24 pace then 4 miles at 6:40 pace then 2 miles easy cool down. Felt really good until about the last mile of the sub MRP part - was fine, but just not as smooth and relaxed as the bulk of the workout. Last longish run/workout now for the next two weeks. Pleased with where I am. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - easy 6 on the treadmill at lunch. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 3.00 | 0.00 | 7.50 |
| PM - on the treadmill - 6 x 600 at 5k pace with core/strength routine between each rep - 2 mile warm up and cool down. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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Read an interesting article on the Contador case - fascinating discussion on the science of blood doping and masking and lengths professional riders/team will go to. Interesting point made is that the motivation for doping may not be in order to prevail over the opponent as much as it is to avoid falling behind others who are (or are at least suspected of) doing the same: http://nyvelocity.com/content/interviews/2012/behind-scenes-contador-cas-hearing-michael-ashenden
Oh yeah - easy 7.5 miles outside in the summer-like (86 degree) heat. Did a few striders at the end. Little sore from the workout yesterday but overall felt decent.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| PM - on the treadmill - 4 miles easy to moderate, then 3 miles at about 12 seconds faster than MP - then 1 mile easy. Felt better on the faster miles than on the first 4 easier ones. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - lunchtime - easy 6 mile recovery run followed by 8 striders. Felt ok today - the weather is ever so slightly cooler too - so that was nice. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 0.00 | 1.50 | 7.00 |
| AM - nice morning - ran over to the high school track for a warm up of about 2.5 miles then did 3 x 800 @ and average of 2:49 - Satisfied with the workout - but did not felt great or like I was floating through the effort - enjoyed an easy cool down and made waffles when I got back home. Plan to head up to Brooksville later, as I have a friend doing a 50 mile race "Fools Run" - on the Croom Trail. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - easy 6 miles before work. Felt fine - not great - but fine. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 1.50 | 6.00 |
| AM - nice solid confirming workout this morning on the track. Nothing long or crazy fast. Easy 2 miles then 4 x 400 @ 5k pace with 90 sec rest then 2 x 200 with a 200 jog/walk rest. Ended up running faster than 5k on the 400s (87, 82, 79, 77) and the 200's were at 36 and 35. Body felt good. Confirmed that I am reasonably fit, not sick or injured and ready to roll. Flight leaves later this afternoon for Paris. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
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Travel day - arrived in Paris around 8:30 am local time - did not sleep much on the flight and so took a couple of short naps during the day between walking/sightseeing with Tracy. Easily walked about 3.5 miles over the course of the day. No proper actual run. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM - got about 7.5 hours of solid sleep last night - and so went out this morning for a light sightseeing run. From my hotel at the Place de la Concorde - up the Champs Ellysees to the Arc du Triomphe and back down the Champs - over to the the banks of the river Seine - along the Quai - which is mostly cobbles and not easy to run smoothly. Kept me from pushing the pace. Stopped for a few photos. Weather was crisp and cool - in the mid 40's. Felt really heavy and jet-lagged. Headache and my legs were leaden. Good thing that I have a few days before the race to acclimate. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM - an easy 2 miles around the Tuileries - hard packed soil and crushed rock surface - with a few striders. Weather was good - bit overcast and in the mid 40's. Tomorrow calls for about the same at race time. Felt ok - wish I felt great - but can't have everything. Nothing is injured, I am not sick and I plan to stay off my feet as much as possible today. Have had a nice couple of days visiting my daughter here. Good amount of strolling and sightseeing. Went out to Versailles yesterday. | |
| Race: |
Paris Marathon (26.2 Miles) 03:11:14 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
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AM - Paris time - I had a decent effort of execution on a race plan, but the time did not translate. I kind of expected that, because in the weeks leading up to the race I noticed my HR when at MRP was a good bit higher than I can comfortably cover the distance. My early training was delayed because of an injury - I think I could have used another month of training to realistically have been ready.
In my race plan, I just decided to cap my effort at my highest aerobic HR and hope that it would translate to my goal pace per mile. I have done that in my last 4 races - and I have come pretty close to my goal time in each race. Unfortunately, that did not happen today. However I executed the race plan perfectly (with a couple of exceptions (water stops) - will discuss below) - but the time was just not what had hoped it would be. Ended up hitting nearly every mile at between 7:05 and 7:10 for most of the race and was strong enough to finish with 7:02's for the last two miles.
Paris is a difficult race in some respects. The course in on very old roads, many of which are cobblestone. Also, there are lots of turns and three tunnels with sharp ups and downs going in and coming out of them. It was quite windy today too, with gusts in the 25 mph range and seemingly in every direction. In addition, there are only water stops every 5k and no gatorade at all. They have one station at mile 21 for Powerade. They don't hand out cups of water, instead they are small platic bottles with lids. You have to open the bottles in some cases. And, they are only on one side of the street.
I missed the first 5k water stop as I was on the wrong side of the street and could not navigate through the runners to get to it. At the 15k stop, I decided to use a gel and to put an electrolite tablet in the water bottle. Not easy to do whilst running with gloves on. So, I ended up stopping and refueling that way - which cost me about 45 secs of time. I did that 4 different times on the course - so my overall time was a bit inflated because of that.
In any event, the rest of the race went reasonably well - but I just never felt like I was a groove or comfortable the whole race. In addition, just knowing I was slower than planned for most of the race was a bit of a negative mental thing I kept reliving at each mile split.
The race itself is pretty cool with beautiful scenery and essentially every major sight/monument is seen during the course of the race. I also began to like the kilometer markers - even though there are 42 of them, they go by much faster than the mile markers (which they only sporadically mark in the race).
I would recommend it as a fun race - but probably not one to do if you want to PR - of course today I understand there was a course record of 2:05:11 - so what do I know.
Anyway - that's the report. Heading out now for some lunch at a quaint cafe.
Au revior.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No formal run today - spent some time wandering around Paris - went out to Montmartre and climbed the steps to Sacre Couer - which is pretty steep and a lot of steps the day after a race - but as the day wore on, my legs felt just about back to normal. Couple more days here visiting with my daughter then we head home on Thursday. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - 5 easy miles around Paris - over to the Eifel Tower and around Des Invalides - and back to the hotel. I think the walking around I did the last couple of days including a day trip yesterday to Chartres really was good for my legs, because they felt almost normal. Cold and rainy - got to wear my new bright orange Asics wind jacket with the Paris Marthon emblem on it. Heading home tomorrow. We've had a nice visit with my daughter and relaxed on this trip. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Travel day - Long trip home from Paris through Miami back to Tampa. Extremely travel weary - and half sick - went to bed at 8 pm. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM - with about 9.5 hours of sleep - I felt good enough to do an easy 3 miles this morning. 72 degrees and 91% humidity. After 8 days of 40's with wind and rain in Paris - nothing could feel better than a shirtless run in Florida weather at 6 am.
PM - lunchtime - did 3 more easy miles with the vibrams - to make sure I went slowly. Steamy out. Felt really quite good. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - easy 8.5 miles. Quite humid this morning - some low pressure system with storms in the Gulf are supposed to provide for a rainy day today - but nothing yet. Was probably a bit longer than I planned to go - and could feel that my glycogen stores are not quite back at capacity in my legs. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM - 3 miles easy before church. Then 1 mile of swimming in the afternoon. Seems I have been recruited to a relay team for the St. Anthony's triathlon next week - and of the three runners - I am the least poor at swimming - so I will do the swim, Ken will bike and Richie will run. Great that I have a whole week to be ready. Heh. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| PM - lunchtime - run around Carillon Office Park - quite breezy and unseasonably cool outside today. Little sore from yesterday's swim. Not sure why, but I dropped in a MP mile in this workout - probably just enjoying the last cool days until October. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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PM - went for a swim at lunchtime at the North Shore Pool. Could not ask for nicer weather. Got in about 1600 yards. Will try to get a run in after work.
PM - 6 untimed easy miles after work. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM - lunchtime run of about 7 miles around the Carillon Office -- did a spin up and down a few of the parking structures. Quads still have a lingering vague deadness to them post-marathon or could be from the swimming? | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - after two days of business travel that did not allow for any training - I jumped on the treadmill this afternoon for an easy 8 miles. Heading down to the St. Anthony's Tri check-in with Richie and Ken for our relay team. Staying at Richie's house tonight in St. Pete to allow an extra hour or so of sleep before the race. I have swum just twice this week and before that I think I may have done some swimming in January and February. Obviously my preparation cannot suggest anything but mediocre expectations. Ken has been riding a good bit and Richie is nearly fit for running so, I think they will be good to go for the second two legs. If I can just not do too poorly... |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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Race Report of sorts - St. Anthony's Triathlon - Olympic Distance Tri - Relay. Had a pretty good time today. Got up early at Richie's house in St. Pete and headed down to the start. The swim route was new this year, so I was a bit thrown-off by having to basically go in the opposite direction than I am familiar with - and having no sense of pace - I just swam to what felt right and tried not to go off course in the open water swim in the bay. Water temps were nice at 78 degrees - and although there were some swells - it really wasn't bad. Ample amount of kicking and bumping during the race resulted in one heel kick to my eye and my google filled with salt water - but nothing too awful. Odd water (as opposed to beach) start had us treading water for 5 mins before the gun. Had a very pedestrian effort on the time - of a little over 36 mins for 1500 meters - for which I have no explanation. I felt good and comfortable and thought I was swimming quite well in fact. Alas, two years ago, on a different course in the full event, I swam over 6 mins faster. I guess I should have expected to go slower with little to no training and just coming off of the Paris Marathon 2 weeks ago, but just not that slow.
Ken had a nice bike leg averaging 20.6 mph over the 40 k's and Richie had a very good 10k run of 37:50 which gave us 4th Place in the old men's relay competition (Male Masters). Our nearest competitor in 3rd was over 9 mins ahead of us (so even if I swam to what I thought I was able to do, we still would not have placed any higher). Interestingly, when I did this event in 2010 individually my time was 2:31 and in this competition in a relay today- our time was 2:30. Obviously, my overall contribution to the effort was the poorest - but we had a fun time nonetheless.
Had to run about a mile to get to my car after the swim to get to church on time - hence the 1 mile in the log.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
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AM - easy 3 miles this morning - as I resume normal training mode. Easing back into it.
PM - 7.25 miles at lunch with Richie around Carillon and Feathersound - Did a "post-mortem" of the relay tri from yesterday. Plenty warm today in the upper 80's. If he did not ask me to run, I probably would have stayed inside on the treadmill.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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PM - easy 8 miles on the treadmill at lunchtime.
PM - after work 5 more miles - quite slow. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM - easy 4 miles before work. Legs feeling the "weight" of the miles from the last two days even though on paper it is still light and within normal training ranges for me. Amazing how easy 2 a days were in the midst of training just a month or so ago, and how quickly the body adapts to not doing them. Doesn't help that I am trying to drop a few pounds too - I guess I enjoyed the french food - a bit more than my fair share.
PM - 8 more at lunchtime on the treadmill (heating up outside - over 90 degrees). | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
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AM - easy 3 miles before work.
PM - 7.25 miles outside at lunch. Very warm temps in the upper 80's. Made two water stops - almost summerlike. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM - 4 miles easy before work - supplemental miles. I am enjoying these easy untimed morning runs - low intensity, no stress.
PM - 8 more on the treadmill at lunch. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM - 12 miles on the treadmill on a warm / hot afternoon. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - 8 easy aerobic miles in the early evening. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
|
AM - easy 3 miles - need to describe this as a shake out because for some reason I was really achy and sore when I went to bed last night and that continued this morning. Not sure why.
PM - moderate to easy aerobic run with Richie at lunchtime around Carillon and Feathersound. Quite warm / summer-like conditions. Felt tight when we started, but did not notice much after that as we were engrossed in conversation the entire run. 7.25 miles. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
|
PM - 4 easy miles at lunchtime - with a plan for a longer run after work. Tried to get up early to do the longer run, but I just wasn't feeling right. Shorter run at lunchtime was quite pleasant even in the heat.
PM - 11.5 miles on the treadmill at the Y. All aerobic, felt very smooth. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
AM - 4 miles very easy before work. Felt fine.
PM - 8 miles on the treadmill at lunchtime in just over an hour. Medium intensity aerobic - felt very good. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
|
PM - lunchtime easy 4 miles supplementary run. Could not find a groove today - felt a little bit off. Hopefully get some good miles in after work.
PM - 12.5 aerobic miles on the treadmill. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
|
AM - easy untimed, just about 5 miles this morning before work. Less humid, very pleasant enjoyable run.
PM - had a very nice run at 3/4 effort or between 75-80% HRR - which turned out to be right at 6:49 ppm on the treadmill (which has been my goal MRP for the last few races). 8.5 miles. Never in recent memory have I felt so smooth and in control at that pace. So, I have to credit the immersion into the Lydiard training. Lots of well-thought aerobic miles - and using the HRM to properly place me in the right zone.
Three weeks ago in the Paris Marathon, I could not maintain a pace any faster than 7:05 at a HR at near 85%. Early last week, I struggled to even run 7:40 pace without my HR blowing up. Yesterday I ran 16 miles in two runs at a very manageable aerobic pace of 70% HR and my body actually felt better after than before.
Ok - enough evangelizing. I actually just feel a bit silly that I had not fully understood and tapped into this sooner. It is obvious to me now - that I have run a lot of miles over the years at anaerobic paces without enough balance of aerobic miles to permit good performance. I am excited to see where this goes. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| PM - 15 miles at low aerobic pace on the treadmill. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
|
AM - easy shake out 4 miles - pleasant morning.
PM - overcast but warm afternoon. Just under 9 miles - low aerobic effort from my house up CR 1 and through Spanish Trails. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
AM - 4 miles easy before work. Very humid this morning. Noticing that I am running faster but with the same easy intensity effort on these morning runs.
PM - 8 miles at middle level intensity aerobic effort on the treadmill. Was not as fast or as smooth as Friday's effort. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
|
AM - easy 5 miles before work.
PM - 12 miles at 70% HRR on the treadmill at the YMCA after work. Averaged 7:45 per mile - very smooth and relaxed. Delaney and Riley both came too and each did 45 mins of running. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
|
AM - easy 3 mile shake-out run - perhaps a little faster than it should have been, but I was pressed for time this morning and could only just squeeze this one in.
PM - busy day at work - 7.5 miles at lunch - light fartlek workout. Much more humid than I had thought it was under overcast skies. Felt ok, but not great. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
|
AM - busy workday ahead with meetings and then a dinner afterwards - so out the door at 4 am. 12 miles low intensity aerobic effort. Humid and a bit rainy.
PM - after a full day of business meetings I was able to squeeze in 4 miles on the treadmill before our business dinner. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 9.00 | 0.00 | 0.00 | 13.00 |
|
AM - easy 4 miles before another long workday of meetings.
PM - after work - 9 miles on the treadmill at 6:45 pace - high aerobic effort. Actually ran the first half at 6:40 pace and then the second at 6:49 pace as I was edging on 80% effort with some cardiac drift. Not as great as last Friday's effort with this, but good progress nonetheless. Classifying this as marathon pace for now. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
|
AM - 6 miles easy. Felt like I needed a easy shake out run rather than a long run - so I may do a longer run this afternoon on the treadmill.
PM - 15 miles outside around 5:45 pm - which I thought would be cool enough but the mid 80's hung around and while I felt pretty relaxed and in control of things, I became dehydrated and so the last 3-4 miles were pretty slow. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
AM - 4 miles easy before church.
PM - 8 more on the treadmill in the afternoon. Not feeling all that great today. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
AM - easy 3 miles before work. Was concerned about some achiness in my left big toe - will keep an eye on it - could be just normal aches and pains - but very wary of stress fractures - so with higher mileage and advanced age - I have to be cautious. No pain or soreness there at all during the run. Noticed it after the treadmill on Friday and after yesterday's treadmill run - so could be some correlation.
PM - at lunchtime - had a really nice solid steady run on the treadmill of 8 miles at about 70% HRR - I increased the incline and that adjustment may have helped with the kink in my big toe.
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
|
AM - 6 miles easy this morning before work. Seem to have gotten back into balance with some easier intensity aerobic runs. Felt good.
PM - just under 12 miles out to the Dunedin Causeway - pretty strong wind going out straight into the setting sun. Good aerobic pace - legs felt a little fatigued toward the end. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
AM - easy 4 miles before work. Little stiff and one of the toes on my right foot is bruised from last evening's run....sweaty squishy shoes probably forced the toes to the front of the shoe last night.
PM - lunchtime - about 8 miles of fartlek on the treadmill. For some reason I cannot recall ever doing a fartlek workout on the treadmill prior to this - but it was quite good. I loved the ability to pop in a hill randomly here and there and not having to run outside in 90 degree temps at lunchtime was nice too. I was dragging a bit headed to the gym but about halfway through the run, I really started feeling energized. Speed play is definitely a nice tool to break up the stack of steady state runs. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
|
AM - 5 miles easy in Vibrams this morning before work. One of my toes on the right foot is pretty bruised and sore, so I decided to run in the Vibrams to provide some relief (I may just use scissors to cut the regular shoe where the toe is located to let it breathe, later). So, because I was in the Vibrams which was good for the toe, I was also careful not to pound too hard causing injury - and as a result ran mostly on the grass next to the sidewalks and on the infield of the track at the middle school. Relaxing easy run.
PM - 12 miles on the treadmill of aerobic running. Richie joined me at the gym and ran a few miles next to me and then otherwise hung around and chatted until I was just about done with the run. Made the time go very quickly - enjoyed the workout. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
|
AM - easy 4.25 miles before work. Noticed some "achy fullness" in the top of the left foot, first metatarsal this morning after the run. Seems to be a little more than a nuisance-type thing. It is likely from the Vibrams run yesterday. In the past the soreness in the foot after a run in the Vibrams seems to disapate within a few days. Will monitor this closely. Running too well now to end up with a breakdown for something like this.
PM - short day at work; left around 3 pm hoping to find an outside run in shade and on trails, so I drove to Phillipe Park in Safety Harbor. But the park is only shaded in a small area - so I ended up running along the bay past the Safety Harbor Spa on a very hot mid-90's afternoon. Foot was ok - I was very cautious not to push the pace and tried to stay on softer ground where available. 7 miles easy; no problems with the foot afterwards either. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| PM - decided not to get up early and do my long run this morning to beat the heat, and instead opted for the treadmill - bought some new runnng shoes this morning too. Nice run of 16.5 miles. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - easy 4 mile shake out run before church this morning. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 9.00 | 0.00 | 0.00 | 15.00 |
|
AM - 6 miles in a very humid morning with a tropic feel as the TS Beryl makes its way across the northern part of the state. Not the least bit enjoyable of a run. Yesterday's events with family and the church conspired to keep me from my main run of the day. Should have time for another one later today.
PM - had a nice effort on the treadmill this afternoon - after a mile warm up I ran pretty much at 6:50 pace for 9 miles. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
|
PM - lunchtime - 5 miles easy on the treadmill. Did not run this morning because as I opened the door to step outside at 6 am the heat / humidity was simply uninviting - 86 degrees and the sun was not even up. Anyway, treadmill was my choice instead at lunch - will hit it again after work. First mile or so, was a bit creaky - body did not seem to want to go - but fell into a nice easy aerobic cadence just under 8 min pace for a shake-out run.
PM - after work - 12 miles on the treadmill at a modest aerobic pace - which felt great. Body was feeling a little tired the last couple of days, but two really good aerobic runs today was the cure. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
AM - easy 3 mile shake out before work.
PM - lunchtime - 8 miles of fartlek work on the treadmill. Felt very solid. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
|
AM - easy 5 mile shake out run this morning before work.
PM - 11 miles on the treadmill - easy aerobic pace. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
AM - just under 5 miles on a rainy humid morning. Both big toes under the joint, are achy - left more than the right - not functionally causing any issues with running but never experienced it before. Assuming it is from more volume and perhaps too much treadmill running.
PM - 10 miles around Carillon and Feathersound. Muggy and buggy (gnats everywhere - and some in my eyes, grrr). Decent effort -
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
|
AM - 4 miles easy - light aerobic running. Will plan to do a longer run this afternoon. Big toes are all good - no treadmill running yesterday - so that seems to have been the cause of the achiness yesterday.
PM - 15 miles on the treadmill. Felt ok for the first hour, but just got bored/antsy on the second hour and couldn't get motivated to do any more that point. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
PM - hot afternoon - but actually enjoyed this run despite the heat. Ran on a road that parallels Alderman and borders the Innisbrook golf course. On the map, it appears to be a road, but after squeezing past some fencing and warning signs - I found a bit of an off road adventure - partial single track and some times asphalt pavement - but overall a bit off an adventure. Just 6 miles - but that was the plan with the temps in the 90's - I don't like to go too much further. Will do a run later this evening.
A celebration weekend/week of sorts. Bradlea returned from Europe on Friday after being away for 5 months - and Riley had her 18th birthday and graduates high school this week. IB graduation is this afternoon and then the graduation with whole class is Thursday. Tracy's folks are in town staying with us - so our regular schedules are improvised.
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 7.50 | 0.00 | 0.00 | 13.00 |
|
AM - easy 4 miles before work. The IB graduation and dinner lasted much longer than I expected (got home at 9:30) and so, I did not get in the second run I was planning to do yesterday evening after the event. Body doesn't like being shorted on activity - so it was a creeky start this morning.
PM - Good high intensity aerobic effort - mile warm up then 7.5 miles at 6:42 pace - 1/2 mile cool down on the treadmill - average HR was 148. Actually felt better as this run progressed although my HR crept up a bit at the end. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.25 | 0.00 | 0.00 | 0.00 | 16.25 |
|
AM - 4.25 easy miles this morning before work. Seems to take me about 1-2 miles to feel normal most mornings now - today I had issues with needing to get to the toilet for most of the run. Lovely.
PM - after work, met up with Ken and Richie for a run around Carillon and Feathersound. Started in a heavy rainstorm which ended after a couple of miles and just became steamy and humid. Ran a couple of the parking structures that did not pick up on the Garmin GPS - so I think this was 12 miles or so. Good to run with the guys but I think we were running a bit too quick for a long aerobic recovery run that I would have done on my own. So, a bit fatigued at the end. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
|
AM - 4 miles easy - with some striders. Felt achy stiff and tired about an hour after the run. Not too bad during.
PM - 7.5 miles at lunchtime - Dump run. Easily the worst run I have had in several weeks. Something is definitely off. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
|
AM - up before 5 am decided to hit the gym with thunder storms brewing and drizzle already outside with humidity at over 90% too. Easy aerobic effort of 8 miles slightly over an hour. Last day of school for Delaney - dropped her off for her exam. Riley's graduation is scheduled for this evening - outdoors - but the rain chances are making that look doubtful.
PM - 8 more on the treadmill at lunch. |
| Race: |
Oldsmar Beer Run 5k (3.1 Miles) 00:18:50 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 3.10 | 0.00 | 10.10 |
|
PM - Oldsmar Beer Run 5k - (formerly the Oldsmar Tap House 5k) - I was not really planning to race but was coaxed into to running with Ken and Richie. Steady rain and storms rolled in early afternoon (same as yesterday which postponed Riley's graduation ceremony until this morning) - Richie and I arrived at the same time and did a 3 mile warm up and headed over to the start to meet Ken when we were told that the race had been cancelled due to lightning. The sheriff's department refused to provide traffic support and told the organizers to shut the race down.
Undeterred - a bunch of runners headed over to the starting line to proceed with the unofficial race. Richie and Ken and I were going to just do a training run - but the excitement of doing the race anyway made us change our minds at the last minute. Literally. We were not even at the line when someone hit an airhorn and so we weaved our way through the recreational runners for the first half mile or so.
Richie, feeling quite fit, pulled away at 5:40 pace - and I tried to keep things a bit more conservative - though my watch kept showing me 5:47 pace for a while. Came through at 5:57 for mile 1 and 6:03 for mile 2 - but I felt like I was perhaps pushing a bit too much and slowed to a 6:15 for the last mile. The finish area was not marked - so my best estimate was 18:50 or so. Richie ran 5:42 then 5:36 but faded slightly to run a 17:50. Ken was behind us - possibly low 20:00's to high 19's.
Grabbed some water and did a long cool down in the rain 4 miles or so. Ken maybe did a half mile and Richie possibly 2 miles - both joined the after party. I headed home as my in-laws are still in town and Tracy is preparing the house for Riley's graduation party tomorrow. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| AM - easy 8.6 miles - weather was slightly less humid. Body felt good, relaxed and no soreness and legs felt very nice following last evening's "race." |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM/PM - got in about 11 miles of easy running today between a short run before church and one in the afternoon in the heat. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 8.00 | 0.00 | 0.00 | 13.00 |
|
AM - 4 miles easy before work.
PM - 9 miles after work on the treadmill at moderate aerobic effort - right around a slowish marathon pace including a mile warm up. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
|
AM - easy 4 miles before work - body seems to be adapting now to the volume - not as slow or achy as I was a few weeks ago on the morning runs.
PM - limited time at lunch for a longer run - so just 4 miles on the treadmill with a plan/hope for another run later this evening.
PM - 3rd run of the day - just under 10 miles in the evening after work and a soccer meeting for Delaney's team. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
|
AM - 4 miles easy before work.
PM - 7.5 miles of fartlek work on the treadmill at lunch. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
|
AM - easy 5.5 miles before work.
PM - 12 miles after work. Ran out Curlew out the causeway to Honeymoon Island and back along the Pinellas Trail. Had the good fortune of some rain clouds blocking the sun, but not actually raining. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 8.00 | 0.00 | 0.00 | 13.00 |
|
AM - very easy 4 miles before work.
PM - 9 miles on the treadmill - with 8 miles at MP - and an avg HR of 151 - very pleased with the workout. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| PM - 16 miles easy. I had wanted to get up early and do this run before dawn, but I went back to sleep after my alarm went off and instead slept in and made pancakes and read on the back porch with Tracy. At that point it I had to decide whether to run on the treadmill, wait until the evening or brave the midday heat. I chose the latter since I just ran yesterday on the 'mill and I couldn't see myself going for two hours on it again. I also wanted to go down to the beach this evening and relax so - I decided to run at noon along the Pinellas Trail to the Hammock Park - and take advantage of the shade and water fountains nearby - It is about 5 miles down to the Park - and so I did a bunch of loops on the trails in the Hammock - which used to be much less marked when I used to run it with Rob and the cross country team back in the day. GPS had some challenges with the heavy tree cover so 16 is a rough estimate. Plenty of water and a relaxed pace made the run much less difficult than it could have been. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
AM - 3 miles easy before church.
PM - after a nice Father's Day of eating way too much junk including a cake my girls baked for me - I did 9 good relaxed miles in the evening. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
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PM - had to try to get to work earlier this morning - and because I wanted to go slightly further than 3 miles - I pushed my supplementary run out to lunchtime and did 5 miles around Carillon. Will plan to do the main workout this evening after work.
PM - after work - ran 8.5 - push the pace for the second half but really was not feeling it tonight. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
|
AM - easy 5 miles before work.
PM - after work 12 perfect miles on the treadmill at or just below 70% HRR - or right around 140 bpm - at 7:30 pace. Aerobic base training is still showing progress for me. Funny too because I was really kinda dragging today and the first 5 mins or so on the treadmill, I thought about cutting things short. Glad I didn't. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
|
AM - easy 4 miles before work - PH Elementary loop.
PM - lunchtime - fartlek around Carillon office park and the trail around the lake - several loops and lots of speed changes. Really windy hot and humid out. Not a pleasant running experience. But a decent workout nonetheless. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
|
AM - easy 5 miles before work. Did not feel much like running before I started this morning, but it evened out to a decent run.
PM - took a long lunch - 12 miles on the treadmill light to moderate aerobic effort. There is a tropical system in the Gulf that is threatening a foot of rain over the next couple of days - cloudy warm and really humid right now, kept me inside. Less stress. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 7.00 | 0.00 | 0.00 | 14.00 |
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AM - 5.5 easy shake out miles on a warm, humid cloudy tropical feel, morning.
PM - lunchtime on the treadmill - high aerobic effort - 75-80% HRR for an hour. After an easy mile warm up I increased the speed to 6:31 pace for the next 3 miles - but the treadmill stopped and just as I was restarting it - and perhaps just before it had stopped, I felt a little off - as if I was pushing too hard. Started to put the speed back up, but thought that maybe I should just run an easy 30 mins, so I slowed the speed down to about 7:45 pace, but within about 3-4 mins I felt much better and finished out at 6:42 pace. Weird. But I take this as an interesting discovery - not to necessarily throw in the towel on a workout as I might have in the past, but noodle through a rough patch and maybe it will work its way out. Was not the best workout, but wasn't the worst. So it was a mile warm up then 7.0 miles at MP and a half mile in the middle of "not so fast."
Will keep the intensity low for the next couple of days for proper recovery.
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
|
AM - out the door at 4:40 am with a plan to get most of my long run in before sunrise. Wanted to run very easy so went without a watch or ipod and headed out Dunedin Causeway to Honeymoon Island and back along the Pinellas Trail - thought this was going to be about 16 miles but on the map it looks to have been only about 14 miles. Very enjoyable and relaxing run. Peaceful going over the drawbridge with the lightly gusting winds from the tropical system in Gulf and the intracoastal waters lapping at the seawall...my footfalls squish, squishing along (humidity makes my feet / shoes get so soaked, they sound like wet sponges after about an hour of running in the summertime). Light rain for the last couple of miles. Good start to the day.
PM - following the morning's run, I made pancakes for the family and then we went to an outting at John Chesnut Park with a networking group Tracy works with. The rain held off for a while and we enjoyed a game of volleyball and kickball - with the usual picnic foods on hand. Packed everything up in time for the rains to come in. Caught a short nap, watched Spain defeat France in the Euros, and then headed out in the rain for a nice 6.5 mile run. The restorative power of the long easy aerobic run cannot be understated. I was pretty tired yesterday, but this morning's long run seemed to bring me back into balance, and so I moved along at a decent clip this afternoon. High mileage week for me too. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
AM - got out early again this morning - around 5:30 am. Busy day ahead of sorts. Have a flight to NYC this afternoon for a business meeting tomorrow morning. Tropical Storm Debbie was lashing away when I walked outside - actually it was a pretty steady rainfall and has probably been raining for about 10 hours - but the rain was refreshing when I wasn't running into the heavy gusts which probably were in the 25-30 mph range. Steady 10 miles - felt good most of the way, though a bit hungry and waterlogged at the end.
PM - flight into NYC was delayed a bit getting out of Tampa - but arrived at my hotel at 7:30 and ran 5 miles on the treadmill to shake out the travel. Meeting a colleague for dinner in Soho - he just finished a week long cycling tour in Colorado - looking forward to some interesting stories. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - just under 5 miles in lower Manhattan - from my hotel in Soho down past Ground Zero and Battery Park. Rain seems to be following me from Florida as storms were pushing in this morning. Hoping my mediation will wrap early and I can get a flight home ahead of schedule. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
|
AM - 6 miles - really windy with tropical storm Debby pounding away. 95% humidity. Missed my chance at a second run yesterday - lengthy flight delays --so I think that threw my body off a bit this morning. Took almost 4 miles to feel normal. Right calf is sore just above the achilles tendon - could be overuse - but may be from hoofing around in NYC in business shoes for a couple of days. Will keep an eye on it.
PM - 12 miles on the treadmill - had the HR monitor on for about 25 mins and was holding steady at just under 138 at 7:24 pace - so I removed it, and then pushed the pace slightly to 7:19 for the rest of the run. Girl on the treadmill next to me seemed to be intent on "one-upping" me each time I matched her pace - so I let her go - this wasn't a race for me. Good runner though, she stayed on for an hour at 7:13 pace. My calf/achilles was tight and tender to walk before the run but really was not an issue during the workout. Stretched it out afterwards and used the foam roller too. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
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AM - easy 4 miles before work. TS Debby's worst is past us now - just debris and standing water and beach erosion to clean up. Heading out later today on business to Phoenix - will get a workout in at lunch though. Right calf/achilles was tender again this morning - so I did not push the pace at all. Seems to get stiff/sore after sitting for a while. May be some tendinitis.
PM - Fartlek workout on the treadmill - with last two miles at MRP - felt very strong. Several surges of a min or more at 5:20 pace - several "hills" etc. Overall just a really satisfying workout that still felt mainly aerobic. Calf was tight, but functional. Used the foam roller afterwards and more active release self massage on it. Certainly no worse. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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AM - in Phoenix - nice little run of 6 miles on a dirt trail along side a canal. 6:30 in the morning it was 90 degrees. May find myself inside for my second run today if the high temp today of 113 is reached. No pain in the calf at all.
PM - disappointedly had to keep myself indoors after a long day of mediation when the outside temp at 6 pm was 111 degrees. So, 12 miles on the treadmill at the hotel fitness center. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM - out of the hotel by 5:30 am (already 90 degrees) ran up to the Arizona Grand Canal Trail again - This morning I went in the opposite direction from yesterday. Thought about venturing onto a trail in a mountain preserve - but as I neared the preserve, as the sun was getting higher, and the temps were too, I decided to turn around and keep things easy for today. 7 miles in total.
Oh yeah - almost forgot - on Wednesday evening when I arrived, I was welcomed by a dust storm - never experienced anything like it. Quite a spectacle. Enough with this desert climate - heading home this morning.
PM - got back home around 7 pm - visited with the family a bit, and then went out and did a light 5 miles with 8 striders. Much more humid here of course, but significantly cooler - and I really appreciated the moisture in the air. I will limit my complaints of the heat here henceforth - having experienced the desert for a few days.
Oh and the run was profitable...literally. I found $20 on the road during my run. Score! | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Noon - So I had some poor time management issues this morning (had to take Delaney to soccer training and then had to watch all of the TDF prologue ...Fabian "Spartacus" Cancellara was a beast..) and then realized that my evening was going to be spent a soccer game with our local team the Tampa Bay Rowdies - as my girls bought tickets for the game as a Father's Day gift a couple weeks ago. As a result I had to put in a few extra miles in the midday heat. A solid 20 miles which consisted of multiple loops of various distances close to my neighborhood, so that I could run by my house and grab water to keep from dehydrating. I did loops of 6 miles, then 2 miles, then 4 miles then 2, then 1, then 2, then 3 to finish up. Changed shoes a little over half way when the first pair got soggy. Temps in the low 90's but I found some shady stretches and wore a hat. I think I just felt a little mental fatigue in the last mile or so. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - 6 miles in the afternoon heat - finished up just before the Euros final began. Had to awaken quite early this morning to take daughter Delaney to the airport (4 am wake up call) to send her to North Carolina for a distance running camp at Brevard. She was quite excited to go; had a great time there last year. Wish they had those camps (or wish I had known about them) when I was in high school. A bit knackered today after the run possibly from the 20 yesterday or maybe from the lack of a solid nights sleep. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM - a sleepy 6 miles this morning before work on a still and humid pre-dawn run. I got 7 hours of sleep last night, but still cannot seem to shake out the the cobwebs.
PM - 8 miles on the treadmill at lunchtime. Kept it at 70% HRR - and my pace was a little bit slower than it has been at that HR - so I must be slightly out of balance with acidosis or a little dehydrated, or both. Did not feel normal until about halfway through. Couple of rightly paced aerobic runs should set me straight. |
| Race: |
Dunedin Kiwanis Midnight Run (3.1 Miles) 00:18:57, Place overall: 27, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM - very light 4 miles before work today. Planning to do the Midnight Run race tonight. Body felt better than yesterday, but still not quite at a point where it feels good and rested.
PM - Race Report - I had a pretty good 5k race late this evening. Warm conditions 85 degrees and about 80% humidity, but no rain. I debated whether to do the 5k or the 10k and settled on the former because I was too chicken to want to push myself for the 10.
Warmed up a little over 3 miles and ran into several people I recognized, none of whom I knew even were runners. This event, much like the Thanksgiving Day Turkey Trot, brings out all kinds of folks. I think they estimated over 2000 were registered this year. This was the 33rd running of the event, I think I may have run the very first one they held here back when I was in high school.
First half of the first mile was alarming. I ended up with a bunch of high school aged boys who ran extremely quickly for my taste - and it was almost unavoidable to keep from doing the same. So I would estimate my .5 mile time was probably below 5:30, but the first mile split was 5:49 when some sanity resumed to the field. My breathing was a bit too high, but I settled into a decent rhythm and began reeling people in over the next mile and a half. Mile 2 split was 6:06 but my expected preciptitous fall off for mile 3 was not really that bad - 6:15 and I ran the last .1 at 5:25 pace. So I had a nice sprint in - which resulted in a time on the clock and on my watch of 18:57 (official results of 19:00 notwithstanding).
So, while I realize this is not a blazing time to most, and certainly slower than some of my races in the last couple of years, for some reason this felt very good to me as a positive sign in my training. I have not done any training other than heavy miles at not more than aerobic efforts for the last 9 weeks. This is a tough little course for me too - The last 2 times I have run this, (2011 and 2008) my times were 22-24 seconds slower than last night, and with some speed training to boot. I am seeing solid improvement and I felt strong throughout the race - although clearly not yet speedy. I won the old man's division and was 27th overall.
I did a cool down by running out the causeway again before the 10k started - and did about 4 miles. Watched the leaders coming by in the 10k and noted that as they were coming down over the drawbridge, the lead runner, out ahead by nearly 100 yards, kept looking back, almost disappointed in no one running with him. I also noticed how quite things were with just the sound of the pounding of their feet going by. No one talking and there were no spectators, save for me. Anyway, I thought it was cool. Also, I was very tired/sleepy - at 12:30 in the morning it was way past my bedime - I am glad I did not do the 10k just for the that reason.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM - 6 miles easy shake out run in the neighborhood. Legs felt very good following last nights race.
PM - 8 miles moderate aerobic effort on the treadmill at the Y.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
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AM - easy 6 miles this morning before work. Sent two of my girls and Tracy off on a road trip beforehand as they head to West Virginia for their annual family reunion. I will join them by flight on Saturday as I meet Delaney in Charlotte on a connection from her distance running camp. So, this means two days of free running for me - likely to end up with more miles today and tomorrow than normal.
PM - 6 more at lunchtime outside around the lakes in the Carillon Office Park.
PM - drove down to Clearwater Beach after work and ran north all the way to Hurricane Pass at the north end of Caledesi Island. There is no longer any channel at Dunedin Pass - so no water crossing to Caledesi. I had a very relaxed peaceful run with only the occasional beachcomer for most of the run just before sunset. Right at 10 miles. Really enjoyed much of this - although at low tide, the beach was wide but a little on the soft side so the pace was a bit slow. Perhaps a bit too much running in one day as I was very dehydrated at the end. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
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PM - on the treadmill at lunchtime - 8 miles at a moderate aerobic effort. Feeling a little fatigued. Weight is dropping to new lows too.
PM - 7.5 miles outside after work. Good bit slower - kinda dragging. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - very early due to an early flight. Pretty much slept-walked 6 miles before 4 am. Not sure if my day will permit a run later on. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM - easy shake out 5 miles from my in-laws home in Moundsville, WV through town to the trail that runs along the banks of the Ohio River. Very hot day yesterday of nearly 104 degrees - with my wife's family reunion out at the Barn. Lots of good times with her family playing volleyball and eating lots of bad food. Not as warm this morning, lots of critters out including some deer and bunnies.
PM - In the evening - ran up Rte 2 through the Narrows and back for 8 miles. Last 4 were at a pretty brisk pace. Cooler temps are in the forecast for the next few days here. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM - 6.5 miles easy around the 12th street park trail - several loops around the trail that is the permeter to ball fields and such. Tucked at the corner of a couple of mountain ridges and Little Grave Creek, this made for a relaxing morning run on a much cooler morning.
PM - 5.5 miles after a late dinner with the in-laws and family (finding it a bit of a challenge to squeeze the training time in with family committments) - so it was on the slow side up and down the streets of the perimeter of this small town. Very pleasant evening weather though. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
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AM - a pleasant 7 miles this morning on the trail along the Ohio River- probably only 59 degrees - tree-lined and smelling like summer. Enjoyed this one.
PM - headed out at 4:30 pm to run some hills. The day heated up more than I had expected - the bank sign said 93 degrees as I went by. Ran up Roberts Ridge (opposite Round Bottom Hill) which is a pretty sharp ascent (for a flatlander at least) - probably going up 800 - 900 feet in a little over a mile - with gradual ups and rollers after that for another 3-4 miles on Lindsay Lane. 1.5 mile or so steep descent on the back side and then ran around on Rt 2 from Washington Lands back to Moundsville. Picked up the pace quite a bit on the downhill with some sub 6 miles trying to keep my balance. Ran the last 4 miles at 7:20 pace - which was comfortably steady. 10.5 miles. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 5.00 | 0.00 | 0.00 | 12.50 |
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AM - 5.25 easy relaxed miles with Delaney this morning on the river trail. She chatted the whole time about her distance running camp from last week. The light pace was good recovery from the hills I ran yesterday afternoon.
PM - 7.25 miles around the 12th street trail. Unplanned progression run - nearly all aerobic except for the last mile possibly at 6:07. Averaged 6:53 per mile with the first mile at 7:58 - so this was a nice boost/surprise run. Did not hurt that the sun had gone under some cloud cover and the temperatures were in the low 80's. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM - easy 5 miles along the river trail again this morning. Little bit sore in the the quads, probably DOMS from the hill running on Tuesday.
PM - 8 miles from the center of town up, climbed up to Grand Vue Park and then over to Rte 250 back into town. Very steep sharp hill at over 11% gradient - about a mile or more. Legs and body a bit on the fatigued side this evening. Need a good dinner. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM - long run of 20 miles from the center of town out 4th street along Middle Grave Creek and back. Very rural and occasionally a little sketchy - some dwellings with large hunting dogs who were un-pleased to see me. Uneventful, though. It should have been a pretty enjoyable run, but it was basically a climb most of the way out and instead of being rewarded with a gradual descent coming back, the wind shifted and was in my face most of the way. No fluids, clearly dehydrated at the end. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM - 6 very slow easy miles this morning. Legs were quite sore after a week of hill running. Saw several more deer out on the trail this morning - a doe and two fawns, and then a buck that I kind of surprised and he just stared at me as I passed within about 15 feet of him. Cloudy and drizzling this morning - Tracy's mother's side family reunion is today.
PM - after a day of "reunion food" and lots of good visiting with family, I went out and did the same route at this morning - 6 miles - just a little bit faster. Heading home early tomorrow morning. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| PM - after an early start for a 7 am flight back home that connected in Philly and delayed - I finally got out for run around 6 pm this evening as a thundershower began to wind down. Very enjoyable for the the first part which was just light rain, but as it got heavier and windier midway through, it was a bit of a slog. Got 12.5 miles in when I thought I was just going to run about half of that, so that was a nice surprise. May be catching a cold or have some allergy issues - suddenly found myself with a runny nose after my flight today. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 2.00 | 0.00 | 0.00 | 13.00 |
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AM - 4.0 very easy slow miles this morning before work. Very tired and achy, probably from the cold I think I am catching or have caught.
PM - 9 miles on the treadmill which consisted of a mile warm up and then 7 miles at between 70 and 75% HRR - which I progressively edged upward with faster pace until the last 2 miles which were at MRP - then about a mile cool down. Total effort was 140 bpm at 6:55 average including the warm up and cool down. Pleased with the measure of fitness to date. Was tired and fatigued most of the day today, so was pleasantly surprised with how good I felt in the workout. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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Noon - easy - light 5 miles around the office park at Carillon. Very warm and humid, felt a bit out of sync today. Did not get a morning run in, so will resume with a longer one this evening. Good news -- I received confirmation that my entry into the London Marathon 2013 was accepted.
PM - after work - 12 miles on the treadmill good steady but easy pace. Felt much better than the earlier run today. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Noon - treadmill fartlek run of 8 miles. Good workout, lots of speed changes and inclines. Need an easy gentle run to shake out my legs - hopefully later today or this evening.
Late PM - drove up to Gainesville after work with wife and daughter #2, Riley, for her freshman orientation for the University of Florida. Quick dinner at the Swamp and then a short easy 4 miles before bed. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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AM - 6.5 miles easy around the perimeter of the campus of my alma mater. Stiff and slow to start on a muggy morning before daylight. I ran up 34th to Archer past Shands Hospital and then up 13th street to University. Ran past my old dormatories and the impressive football stadium. The football team was on the practice fields for training at 6:30 am - lights on, whistles tweeting out instructively. Finally loosened up to a more normal pace about 4 miles into the run and so enjoyed the downhill next to the golf course where I once ran cross country meets in high school. All in all, a very nostalgic morning.
PM - still very humid and close this afternoon. I escaped from some orientation lectures and got in 11.50 miles. Have to head back to dinner with them etc. Kept thinking during the run how this town is the basis for the fictional college town written about in the book Once a Runner. And that made my run better.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - very light easy untimed 5 miles around the interior of the UF campus. Ran past the dome with swimmers all lined up waiting to get inside for their warm ups for competition. Junior Olympics for swimming is taking place here. We saw Riley's old swim coach yesterday morning. Took a few loops around the track - which is brightly colored blue - but doesn't seem to be Gator blue - but more akin to UCLA blue. Don't know why but I always seem to feel a need to run around the track when I am here. Ran back along Fraternity Row and Lake Alice. Saw no alligators lurking about this morning. All in all, a very pleasant run on a fogging morning. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.50 | 4.00 | 0.00 | 0.00 | 22.50 |
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AM - 7 miles easy on a warm humid summer morning. I had expected to do a run like this last evening after returning from Gainesville, but I was just too beat to head out after a few hours of driving. Will get a longer run in later today.
PM - exactly 15.5 miles this evening on what started out as a hot late afternoon run. I noticed what appeared to be an isolated storm in the east, but it looked like it was about rained out and fading. I headed south and when I looked over again to the east, I noticed the storm had seriously rebuilt and was getting very dark and moving my direction. Good, I thought, a nice shower will cool me off near the end of my long run. As I made my way west through Dunedin past the Toronto Blue Jays Spring Training stadium and headed back north on the Pinellas Trail, the storm was nearly upon me and it grew very dark and extremely windy - and by the time I reached the old Hoods orange juice plant, I became very concerned about being hit lightning or by flying debris. I made it almost to Curlew (about 3.5 miles from home) when the lightning strikes were so fast and so close, I barely had time to count before the thunder came. I dashed across traffic to a old bank building for shelter from the lightning. Then I began to worry that my wife would be worried about me - and perhaps drive out looking for me. No pay-phones around and electricity disabling the local businesses with what I thought was the worst overwith - I decided to make my way back home before she would go out looking for me. So my long run turned into a fast finish - though I did not have a watch on it, I probably ran at 10k pace for the last few miles or better.
Sure enough, when I arrived at home I found that she had gone out to search for me. Of course she knew not where I ran, and was out driving in unsafe conditions. Yikes. Delaney called her back home immediately and she arrived safely home thereafter. She informed me of reports of a tornado near where I had been running.
Anyway, that was my adventure for the week.
Thanks to my virtual training partner Bam for motivating me to get my last few miles in this week. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM - light easy 6 miles before church this morning. Body felt good; no soreness or fatigue from yesterday.
PM - long day - business travel. Got 5 miles in on a treadmill in Cleveland at 9 pm... | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
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AM - in Cleveland - did a run from downtown - past Cleveland Stadium and the Rock n Roll Hall of Fame. Headed north along Lake Erie on a service road, aptly named Marginal Road. Not much to see but an old executive airport and some shuttered businesses and a school. Perhaps I should have run south along the Lake? 8.25 miles with a fast last mile. Head back home this afternoon.
PM - back at home - got an earlier flight than planned and so was able to get out for a second run this evening of 6.25 miles easy. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
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AM - easy 6 miles on warm humid morning before work.
PM - after work on the treadmill at the gym near my office. 12.5 miles mostly at 7:15 pace - last 4 at 7 min pace - very controlled aerobic effort. Felt very good. Continuing to see progress in my efforts week to week. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM - just under 6 easy miles before work. Right calf on the inside just above the achilles sore/tight perhaps in a spasm had me running very lightly and gently this morning. Certain it was related to the business shoes (I really need to change to something else) when I had to scamper through the Charlotte airport to make my connecting flight the other day. Wearing different shoes to work today.
PM - lunchtime - did a run around the office park at Carillon. Plan was to do some fartlek work, but the first mile or so I had to workout a cramp/spasm in the calf a couple of times - which was a bit tender after it loosened up, so I nixed the fartlek run; plan B was to run easy. However it was really hot and muggy, so I ran up and down 4 different car parking structures in the office park to try to keep cool. Lost satellite connection on the gps but each were about just under a mile and then the distance outside betweent them. Guessimating about 8 miles total. Did a loop around the two lakes and called it a day. Calf was much better at the end of the run. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
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AM - 5.5 miles easy to moderate through the Autumn Woods neighborhood before work. Calf/tendon issues from yesterday almost imperceptable this morning. Convinced that aerobic mileage has a healing effect beyond just mere general recovery.
PM - after work - thought I was doing about 12 and thought it was going to be cooler. Turned out to be a little over 13 and much hotter than expected. Got a bit dehydrated, making for a less than enjoyable last few miles. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 7.50 | 0.00 | 0.00 | 13.50 |
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AM - body felt tired/fatigued this morning, no doubt from the dehydration of last evening's run. Easy 4 miles - though I could have gone longer once I got started. Planning a high aerobic tempo run at lunch on the treadmill.
* Sad to hear of the passing of Pat Porter - a great runner from the 80's who trained under Joe Vigil. Died in a plane crash yesterday in Arizona from what I understand.
PM - lunchtime - had a very good workout on the treadmill. 1 mile warm up then 8.5 miles at marathon pace.-- actually the first of the faster paced miles was just under 7 mins then the rest were all at 6:31 which may be my MP or slightly faster. As my aerobic base has built - my high aerobic effort pace has continued to improve. The only drawback to the workout was that I did not have my watch with me to check my HR - so I was going by feel. Could I have run the full marathon at that pace? Maybe. I could have done so perhaps at a slightly slower pace. Still have 14 weeks until my race - so the next phase of training could perhaps get me even more comfortable at that pace or better. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM - very early start. Richie called me yesterday and we decided to to a long run together this morning in St. Pete at 5 am. I had not realized I would be up until nearly midnight watching the Opening Ceremonies of the Olympics when I suggested our starting time - so with very little sleep I pull myself out of bed before 4 am to meet him outside his neighborhood. We drove down to the North Shore Pool and met up with another friend with whom Richie has been doing some training lately, named Drew. I had planned on trying to get around 20 miles in, but the very warm humid morning without the hint of a breeze, combined with my heavy legs from a good workout yesterday and 4 hours of sleep, I sort of knew before I started, that my day would be a less than the plan.
Drew is very fit, looking to run 2:38 in a couple of months time at a race in Corning New York - and he was at times wanting to move at a faster pace than either Richie or myself. Richie calls Drew the "kid" because he is 38. We kept it under control early, ticking off 7:45 miles as we made our way around the Pier and the Dali museum downtown. We headed North then over the bridge through Snell Isle and over to Shore Acres and back down 1st Street. Plenty of water stops along the way. As we got down to the pool again, and had just under 12 miles and with the last mile mostly at 6:45 pace - I decided, I was only going to go another half hour. Richie who had taken a rest day on Friday, was amped to get at least 20 miles in. Drew had plans for 22 with the last 4 at 6 min pace. So I did my last half hour loop with them, and headed back home as we got to my car. Parking lot now completely full with parents to watch a swim meet that morning. I was a little disappointed that I did not feel the desire to push through to do another 5 miles or so - but at the same time, was pleased that I was fine running with them, but decided, that enough was enough for my training this week. Just under 2 hours of running got me back home to have some pancakes with my wife and to watch the Olympics cycling race.
Good running with those boys. Richie is always good for a story or two as well as generally pulling everyone up and getting excited about races and running. Drew whom I have met a couple of times is really good to run with and chat about training and such. They've promised a run with me in my part of the county in a couple of weeks.
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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 |
| AM - just under 6 miles this morning. Started off very slowly expecting my body to be tired - but it really wasn't. Pleasant run around the neighborhood. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM - so I took my second half of yesterday as a rest period before moving into the hill resistance phase of my training today - I think I needed a little rest if not physically, definitely mentally. Watched the Olympics and dozed off to a nap in the early afternoon etc.
So not having done this specific type of training before, I am doing so with a bit of a trial and error approach. I found a little hill about 2 miles from my home with which to proceed with my steep hill running. Basically a run up the hill with slow forward momentum concentrating on good posture and exagerrated knee lift. The "hill" is only about a 3% gradient over about 700 meters. Not sure if that is steep enough. Anyway, I did the "up" and then jogged for about 400 meters and then ran back down the hill quickly at about 6 min pace, jogged for another 400 meters and then did the up again. Repeated the "up" 3 times and did a cool down back to my house. Definitely felt it in my quads and was a bit wobbly afterwards. The reading I have done on this suggests gradually working into this and limiting the effort on the first few sessions to only 15 mins. I may have done about 20 mins this morning. I think I may need to find a steeper hill to really get the benefit of the workout. Perhaps my friend Bam may have some input on this.
Planning an easy session on the treadmill at lunch for recovery.
PM - 8 miles on the treadmill at lunchtime, mostly between 7:03 and 7:15 pace. Very comfortable. Wore the HR monitor which is a measure I use to evaluate my fitness level every week or two. Easily maintaining the low 7 min pace at under 140 bpm shows continued progress. As an example - in the Paris Marathon in April - I struggled to run at 7:08 pace at 160 bpm. Now I am cruising through a recovery 8 miles at faster pace at 20 bpm less than I was 4 months ago. Hopefully this trend will continue.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
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AM - 5 miles easy before work. Legs no worse for the wear from the first hill session yesterday - probably took it too easy and the steepness was insufficient. Will head down to Clearwater for tomorrow's session.
PM - 12.5 miles on the treadmill after work due to a thunderstorm which kept me inside. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.75 | 0.00 | 0.00 | 0.00 | 14.75 |
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AM - 7.25 miles including 2 miles of warm up and same of cool down and hill resistance training in between. Was up too late last night watching the Olympics to get up early to drive to Clearwater to run the bridges for hills, so I went to different hill location than Monday which was steeper but only about 150 - 175 yards long. Spent time doing sets of steep hill running, bounding and sprining drills. Was very fatigued on the warm up and completely shattered on the cool down back to the house. Could be some DOMS from Monday's workout. This hill was not as steep has I had thought it was in my mind's eye, once I got to it. Nevertheless it was steeper and given the weariness of my legs now, I assume it was sufficient for the intended work I was doing.
PM- Richie called me just before lunchtime and we met outside the gym for an easy run. Did the dreaded dump run because there was a storm brewing to the north and east, but to the south it looked relatively clear. Only one crack of lightning as we left the parking lot and with the exception of a few raindrops we kept dry. Winds were blowing the stinky landfill odors our direction on the way out. Got 7.5 miles in at about 7:30 pace with some good chatting along the way. I had to hit the showers and get back to the office for a meeting, while Richie continued for a couple more. Anyway, he did a nice workout yesterday with Drew - where Richie did 4 x 1 mile at 5:40 pace off a 90 second rest. Drew did 3 x 2miles at the same pace and rest. Those boys are as fit as Bam. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM - 8 miles this morning before work. Felt a bit stiff to start, then ran a bit more quickly than my norm for an early morning run, which then wore me out to the point where I backed off and finished up with a light gentle run in the last couple of miles.
PM - 8 more miles at lunchtime. Feeling a bit fatigued today. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
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AM - 4 miles very easy this morning. Quite tired getting up today - noticed my RHR was a little elavated so I decided to keep things short and easy. Really felt refreshed afterwards - not too far and not too hard - Will play it by ear as to my second workout today. May do some LT work or may continue to keep it aerobic and light.
PM - had a great workout at lunch. 20 min warm up then 25 mins at sub AT; then 1.5 miles cool down. Though I had not read Bam's suggestion before I headed to the gym to consider doing another recovery run, I had in my mind that if I felt reasonably rested and relaxed in the warm up I would go for it, otherwise I would just keep it easy.
I would describe this as a "time trial" of sorts, because I really have not tested what I can do since starting this aerobic build-up a few months ago. So I started out at what I thought was my threshold pace at 6:20 but within a few minutes I realized that this was not fast enough and gradually settled in at 6:03 which is what I ran at for basically 4 miles. Wore the heartrate monitor and never exceeded my anaerobic threshold number of. Also wore my Ascics Tarther racing flats. Felt very excited with this and fairly confident I could run just about sub 6 min pace for a 10k based on this effort.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM - early start at 5 am. Met Richie in downtown Clearwater and did an out and back over to the north end of the beach over the bridge and back for 7. Got a drink and headed back out over the bridge to do the "big loop" which goes over the Sand Key bridge and the Bellair bridge and back through Bellair. We made wrong turn and ended up finishing up along the trail instead of along the golf course. Richie was a bit tired a slowed somewhat in the last few miles and I slowed to wait for him. Pretty good group of runners showed this morning at 6 am and we saw them going out as we were coming back in from the first loop. Linked up with Heather and friend Debbie as we crossed the Sand Key Bridge - they are both training for a half ironman in September. Ran about mile with them until we pulled away. Very solid good long run for me this morning. No soreness or fatigue to speak of from the training this week. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - awoke later than planned and then got absorbed with watching the women's marathon, so I just went out for an easy 4 to make it back in time for church. Legs no worse for the wear after yesterday's 20. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM - 8 miles - hill training on the same hill as last Wednesday - with a few more drills. Will be doing this workout on a bridge with Richie on Thursday if all goes as planned this week - for a longer, steeper effort. Missed my second run yesterday - not intentionally, but life's events took me down a different path than expected. Got to bed a bit earlier and got about 7 hours of sleep for a change and was well-rested when I went out this morning.
PM - 8 more miles on the treadmill at lunch - which was well-timed to watch the pre-lims of the men's 800 and the first race of the women's 1500 pre-lim heat. In between they showed women's synchronized swimming - not a big fan. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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AM - easy 6 miles before work - little stiff to start but moved along after that at a pretty reasonably clip. Lots on my mind this morning unrelated to running, sorted some things out and was finished before I realized it. One of the many things I enjoy about running...
PM - belated start and rather extremely muggy conditions this evening made for an unpleasant running environment. Stayed on the light and easy side and ran just under 11 miles up Belcher by Innisbrook and across Klosterman Road and around by Helen Ellis Hospital in Tarpon Springs and then back down the trail past the Chimp Farm where the apes and orangutans were already snoozing, under the tunnel of Alt 19 past Well Springs park, through Crystal Beach and back by the high school. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
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PM - 7 miles at lunch after a late night and an early start to work this morning. Felt pretty rested on the run - got to catch part of the 5000 meter heat with Rupp at the end of the workout. Will plan to do another recovery run after work this evening.
PM - 6.5 miles more after work - a bit slower. Not too much time between workouts today. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM - got up early with an invitation yesterday from Richie to run hills on the Misner Bridge down in St. Pete this morning. Much to my surprise this is some kind of major St. Pete local runners' gathering place for hill running in an otherwise primarily flat geography. The Misner Bridge is part of the causeway leading up to the Skyway Bridge - it is the last exit on 275 before the toll plaza and has a running/biking path that parallels the highway. Counted at least 20 runners who all parked at a hotel near the beginning of the footpath at 5:45 am. The path is marked with spray paint for a "start" and in .25 mile increments. Bottom to top the bridge is 800 meters and probably a 4% grade - more or less. I did 9 miles of hill drills including warm up and cool down while Richie did a tempo run. Drew was there with a college runner doing a much faster tempo run at sub-6 pace. Legendary masters runner Joe Burgasser (google him if you are curious http://runningtimes.com/Article.aspx?ArticleID=18128 ) who is probably 75 years old now was out there - can't believe he's still doing workouts at his age.
Although, this was a good hill on which to do the workout, it took me 40 mins of driving to get there. And I had to get up at 4:30 am in order to make it to work on time. The scenery of Tampa Bay is nice as the sun is rising, but the path is right next to the highway, with cars/truck barrelling along a 70 mph - quite loud. Richie was kind enough to let me shower and clean up for work at his house which was on the way back to my office. Not sure if I will make the trek next week for benefit of the hill. The Clearwater Beach Bridges are actually steeper and may be a bit longer (and closer to my home).
PM - 6 miles easy after work. Legs felt a bit fatigued when I started but were fine after a couple of miles.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.50 | 2.00 | 0.00 | 0.00 | 14.50 |
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AM - 6 miles easy this morning. Felt ok - but not great. Got some better sleep last night - nearly 7 hours.
PM - 8.5 miles on the treadmill. Expecting to still be fatigued, I planned just a rec. run, but after I got started, it did not seem like I needed to take it that easy - not that I felt really fresh or anything; just thought I should moderately increase the effort through the run. So, I gradually worked the pace down to MP on the last 2 miles. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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AM - early - 20 miles. Drove down to St. Pete and met Richie and Drew at the North Shore Pool at 5 am.. Ran around the Pier for a toilet break and the made our way north through Snell Isle where we picked up Drew's friend Cameron who is in his second year of college at Emory. We also picked up an acquaintance of Drew's named Scott who was about 15 miles in to his early run. So we had a group of 5 skinny guys pounding through the pre-dawn hours of the Shore Acres neighborhood. It was actually quite an enjoyable group with lots of conversation.
Scott pealed off at 40th and headed back and then we ran up to 62 Ave and stopped for water at the Mangrove Bay golf course. Continued north on 1st street to Richie's neighborhood where we picked up his friend Steve and stopped at Richie's house for water. The pace was steadily increasing as the miles rolled on, with both Drew and Cameron happy to run sub 7:30's or better. I felt good but decided when we picked up Steve to hang back with him and Richie and told Drew and Cameron to have at it. And they did. Within 2 miles they were out of sight. We grabbed some water at Coffee Pot Bayou park and at our cars back at the pool - did a quick loop down the Pier and back to complete the effort. Richie decided to run a couple more miles with Steve, but I had enough fun for one morning. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - 8 easy aerobic miles on the treadmill on a very hot muggy day outside. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
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AM - 6.5 miles easy. Mentally fatigued - physically I seem to be fine - no injuries, pain or soreness.
PM - 8 miles at lunchtime with Richie. Had a nice run which started out very sauna-like as it had just rained and then the sun had come out. Around 4.5 miles into the run the clouds opened up a pretty heavy and cold rain with some lightning - but it was very refreshing and made for a good run. Wasn't expecting to run with Richie today - so that was helpful and a nice surprise that he showed up wanting to run. Also heard from Ingrid from the blog - to check-in on me which was encouraging. Very nice to have the support just when you need it.
Oh - And perhaps the best thing to come out of the Olympics is the "Mo Farah Running Away From Things" Tumblr. Check it out: | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM - 9 miles of hill drills including warm up and cool down. Felt appropriately depleted with wobbly quads afterwards.
PM - lunchtime recovery run of about 6 miles around the Carillon Office Park - turned out reasonably comfortable as a storm built up on the bay and I got the benefit of cloud cover and the cool wind from the rain in the distance. Wasn't until my last mile when it finally crept over where I was running and the heavy down-pours and lightning commenced. Second day in a row with some really wet running shoes. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 3.00 | 0.00 | 0.00 | 13.00 |
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AM - tired legs resulted in a planned easy 4 miles this morning. Had some cramping/spasms in my feet and calves last night in bed (took a magnesium supplement which solved it) - so I took things very light this morning.
PM - 9 miles on the treadmill after work. Ended up running the first few miles right at 7 mins and the last 3 @ MP - was not really planned as a workout but all of the comments on Bam's log regarding training got me moving faster than I expected. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM - 8 miles early with hill drills including warm up and cool down. Used a different "hill" - (undulation) at Klosterman and Belcher across from the Tarpon SPC campus. Steeper but shorter in length. These hill drills really drain me.
PM - 7 miles easy after work. Ken met me at the gym and we headed out into a localized thunderstorm around Feathersound. He's not been training much but we are running London together in the spring and he and Richie and another friend, Tim are doing it too. We all met after the run at Courtside to discuss logistics. After about 4 miles when the rain had stopped, Ken needed a break and headed back toward the gym. I proceeded across the Feathersound golf course which by now was pretty waterlogged - heavy wet turf - completely muddied my new Gel Nimbus 14's and got in a few more miles. Good to run nice and easy tonight.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM - 7 miles easy. Got some extra sleep last night and this morning, but felt pretty crummy during the run. Quads are rather fatigued.
PM - 8 miles on the treadmill. Kept it leisurely. Good recovery type run. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM - 20 miles, a bit on the slowish side. Temp was 84 with 85% humidity at 5:30 this morning when I went out. Storms building to the north, west and east, but I was able to get it done before the rains began to fall. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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AM - 8.5 miles recovery run. After my long run yesterday and the heavens opened with a thrashing of a storm - I headed up to Gainesville to move my 2 daughters into their respective rooms at UF. Riley had actually already gotten moved in with her mom on Friday while I had to work, but they had a few odds and ends to finish up on her dorm on Saturday. Bradlea needed to have us get her things into her apartment today when it was first available - which of course happened during a monsoon. Really heavy rains all afternoon and evening which made for a hard drive home this evening. So, two away, and the "little one" - starts her junior year in high school tomorrow.
Oh yeah - the run was pretty good. In the dark down some country roads in Gainesville - would have done more if I had time. Of course no time for a second workout today. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM - 7 miles easy this morning. Had a hard time getting started today - perhaps a tad weary from the weekend of moving my daughters into their places and a stressful 3 hour drive in heavy rains at night. Seemed to sleepwalk through the early part of the run, and then about 3 miles into the run I "woke up" and found myself moving along nicely. PM - 8 miles on the treadmill. Wore the HR monitor to get a measure of where I am currently for proper pacing on aerobic recovery runs and was pleased to see 6:53 pace equates to about 140 bpm (ran the last 3 miles at this pace after a gradual progression from 7:19 pace from mile 2). Same HR about six weeks ago had me at 7:30 pace. May not seem like much to the elites on this Board - but to put it in a better perspective - 6:53 ppm is approximately the pace to run right at 3 hours for the marathon. My conditioning for the last 3 months has now gotten me to the point where my aerobic training pace at 70% HRR is equal to my goal MP for the last few years. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM - 6.75 miles easy this morning before work. All good - feeling rested and strong. Slight variation on a route that I normally run - came up just short of the expected 7 miles. (Had a really good dinner last night of jasmine rice, with carrots, chicken, sugar snap peas, peppers, green onions and water chestnuts - perhaps that contributed to feeling well this morning.) Heavy rains and storms again last night left a good deal of damage in the area including some of the temporary structures set up for the Republican National Convention that begins its early start this weekend in Tampa. There's also a long term projection for a possible hurricane track to affect the area for the upcoming weekend. PM - 8.25 miles at lunch on the treadmill. Hill drills workout. First time for trying these drills on the treadmill. Did not much care for it. While one can get a consistent gradient and distance on the machine, getting the proper feel for these drills is a bit tricky with the belt moving and finding a good speed in which to do them correctly and with good form is a bit of trial and error. I also did 8x8 bursts - which was actually more effective than the drills on the machine. Feet and legs were more pronounced in their soreness following the session - particularly the back of my right knee.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM - just time for a short recovery run this morning of 4 miles before early work meetings offsite at the Vinoy today.
PM - 8 easy aerobic miles after a long day of meetings at work. Legs are a bit sore from the hills workout yesterday, but cardiovascularly - everything else was fine and dandy.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
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AM - 9 miles of hill drills back on my regular hill this morning. Felt good when I awoke and had a very solid strong session today. My 8 x 8 bursts made me feel almost ike a sprinter coming out of the blocks. Legs were sufficiently tired after the effort, but I have noticed that I don't necessarily feel completely drained otherwise - seems confined to the lower half at least today. Marks the last of my hills phase - onward to some anaerobic work.
PM - 8.5 miles after work. Met Richie at the lake in Carillon and did a few loops there and then around Feathersound. Discussed a plan for a long run on Saturday morning. Felt a little stiff in the first mile but eased into a leisurely pace with him, though he seemed at times to be dragging a bit - said he was a little tired from a workout on Monday and Wednesday. Our friend Drew did a half marathon in San Diego over the weekend - had a bit of a disappointing time for him - 1:18.11 - second in his age group. Based on his training times it would seem logical that he'd be disappointed with that too. Look forward to a run with him to see what happened. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
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AM - a little over 7 miles this morning. Weather front finally pushed the rain and southwest humid wind away. Not any cooler, but a fresher northeast breeze this morning made for a pleasant change. Slightly stiff to start, but comfortable easy pace followed. PM - lunchtime 6.5 miles. Very nice sunny day - but much hotter than I had expected. Kind of clobbered me in the last mile or so without warning. Bleah. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.00 | 2.00 | 0.00 | 0.00 | 20.00 |
| AM - long run this morning of 20 miles with Richie over the bridges to the beaches in Clearwater. Ran an honest pace with a plan for a fast finish over the last 6 miles progressing in 2 mile increments until at or below predicted marathon pace. Worked well for Richie, but I was having some GI issues and had to make two stops for the toilet during the run. We ended up pushing the pace early around 11 miles and were progressing nicely - in fact to marathon pace at mile 16 when I had to make a pit stop - and Richie carried on. In fact after my stop I ended up running easy over the last 2-3 miles as I just was feeling a bit too depleted to grind through any more fast miles. I think next week I will try to get 2 full days of recovery in me before the long run / fast finish effort and hopefully sort out whatever I ate that gave me the GI problems unexpectedly this morning. All in all though, not a bad effort this morning. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM - 7.5 miles very easy. Started off only planning to go maybe 4 miles very light, expecting to be fatigued, but the DOMS had not set in yet, and so I decided to run 6 and then still was enjoying the relaxing type pace enough to run a bit further. Breezy with low clouds out today, early signs of the Tropical Storm Isaac approaching.
PM - 7.5 miles easy but a bit more speed than this morning. Stormy and windy outside. Stayed close to home did a couple of loops past the high school. Got a shout-out for my shoes. The Gel Nimbus bright yellows were a hit by some folks sitting on their porch watching the weather. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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PM - there were some heavy sounding storms outside at 5 am when I awoke this morning and so I decided that it may not be safe to run outside in the rain if we had sustained high winds overnight. As it turns out there was much in it as the tropic storm is churning in the Gulf to the north and west of us - so we are just getting the rain bands and breezy conditions. Anyway, it gave me an extra hour of sleep. Did 8 miles at lunchtime with a plan for another recovery run this evening.
PM - after work - a little over 6 miles easy. Legs felt leaden. Arms were sore too. Then I remembered that I had spent the afternoon yesterday lifting and moving all of the deck furniture into the garage in preparation for the storm (that never really came). | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM - 5 miles easy before work. Body/mind feel "off" - seem to be in a bit of a funk in the last 2 runs. PM - lunchtime - VO2 max workout. 4 x 1 mile on 90 sec rest (actually kept it to 80 seconds). Splits were 5:50, 5:48, 5:44 and 5:38. 2 mile warm up and same cool down. Heart rates for each were 158, 163, 164 and 167. The last one was 92% of max HR for me. So, I was pleased with the first anaerobic workout. Fair amount of anxiety yesterday and this morning leading into it. Interestingly, my cardiovascular state seems really solid, as if that was a good workout but I don't feel completely depleted. My legs and feet however feel the beating. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
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AM - 6 mile easy recovery run. Body was appropriately tired/fatigued from yesterday's workout. PM - lunchtime - 8.25 miles aerobic recovery miles around the Carillon office park and Feathersound. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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PM - lunchtime - easy 8.5 miles - Had to be at work early this morning, so missed the AM run. Will plan to do another recovery run after work today.
PM - after work - just about 6.5 miles easy around the neighborhood. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 8.00 | 0.00 | 0.00 | 16.00 |
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AM - 5 miles very easy this morning. Woke up feeling some achiness over the first metatarsal on the left foot and some tightness just above the achilles on the right calf. Nothing very pronounced but really the first time in a quite a while that I have noticed any dings or aches. No issues while running. Will decide at lunchtime whether things feel good for a workout or perhaps opt for an easy regen run. PM - Although Bam counseled me to play it safe (much appreciated by the way) based upon my entry regarding aches and pains and to perhaps forego my session this afternoon - in the end I decided that the little noted dings and niggles were not significant enough to push my planned session and so I proceeded with pretty good results and with no pain or issues to complain of either. 2 mile warm up then 8 miles at MRP - which I had estimated to be about 6:30 pace before starting but after the first mile I decided to increase the speed and ended up running the last 7 miles at 6:22 pace. Wore the HR monitor and I was right in the high end of the "aggressive" range per Daniels with the last two miles averaging 163 HR - perhaps some cardiac drift as the first 6 were in the high 150's. Did a 1 mile cool down. Felt like this was a good workout. Required good concentration particularly in the last 2 miles or so. Heading over to Cocoa Beach on the east coast of Florida this afternoon for the long holiday weekend. Delaney has a soccer tournament all three days. I will get to explore new places to run in between games. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM - 6 miles easy on Cocoa Beach shortly before sunrise. Beach was reasonably level, but the tide was rolling in on the way back, so the firm running surface was quickly disappearing and I was avoiding the water as the surf pushed in. Balmy 81 degrees and 97% humidity. Delaney has two games today - should be a sweltering mess by the end of the day. PM - easy 8 miles this late afternoon on the roads instead of the sand. Much easier. Delaney's team won twice today and she had an assist in the second game. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM - 6 miles easy on a narrow/soft beach. Little less humid. Ran north this time and past a surfing competition that was just setting up. Interesting spectacle. PM - 8 miles in the afternoon heat. Ran across the causeway from Cocoa to Merritt Island and back. Lots of gnat swarms, completely covered with a few in my nose and eyes at the end. Delaney's team won again today and are through to the semi finals tomorrow morning. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM - 6 miles easy to moderate along Ocean Blvd - on a morning in which it would have been nice to extend to a long run - but we have a game to attend early and pack up the vehicle to head home after the tournament today. No secondary run today - Delaney's team won in the semis (a good exciting match with her team equalizing in the final seconds of normal time and pulling out the win on penalties -- Delaney burying hers in the back off the net!) and then they won in the finals also on penalties - but a dull match with both sides a bit drained from 5 games in three days in the Florida heat. So they were the champions of the U18 Girls division. I was likewise drained from sitting in the sun all day and then driving 2.5 hours home afterwards. Hence the lack of motivation for run in the evening. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.50 | 0.00 | 0.00 | 2.50 | 15.00 |
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AM - 7 miles total. Did a VO2 max session of 5 x 800 at 3k pace with 90 seconds rest. Hit all of the splits right at 2:45-46 (with the exception of the last one which was untimed due to technical issues with the Garmin). Overall I was pleased with the workout - though I was hoping to feel like I could have gone faster or for more reps - I was pretty much at my limit this morning. 2 mile warm up and cool down.
PM - 8 miles easy after work. Legs felt pretty tired and lifeless - as I had expected.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
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AM - 5.5 very relaxed miles through the neighborhoods this morning before work. Thought I would feel the same stiffness and fatigue in my legs today as yesterday evening, but was pleasantly surprised to have things nearly back to normal. PM - 8.0 miles on the treadmill on a late lunch. Wore the HR monitor to assure that I did not get out of aerobic zone and also just out of curiosity. Interestingly my HR was slightly elevated from what it has been in the month or so at a recovery pace. All other influences on HR being the same, I assume that has to do with the impact of the VO2 max workout from yesterday. So, I kept it aerobic and ran at a pace about 10-15 seconds slower per mile than I had been doing at that HR - Hopefully this trend will reverse itself with recovery runs. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM - 6 miles easy before work - felt rested and relaxed during the run - back to normal.
PM - 9 miles at a comfortable pace after work. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM - 6.5 miles very light and easy before work. PM - another 6.5 at lunchtime with Richie in a light rain. Felt crappy this morning - but much better in the second run of the day. |
| Race: |
Morton Plant Mease Prostate Cancer Awareness (3.1 Miles) 00:18:50, Place overall: 3, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 3.20 | 13.70 |
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So this was not a race that I knew with certainty that I was going to do until yesterday afternoon - so no taper or easing up of my training leading into it. Decided to run when the timing became apparent that I could both run this race in Clearwater and get to my daughter's high school cross country race in Dunedin before it started.
First two miles were statisfactory (not great, but acceptable)- 5:48 and then 5:59 (hill) but then I sort of inexplicably blew up in mile 3 and ran 6:30 - Race length was long at 3.2 miles which I had run and measured with my garmin before the race and during. Ultimately confounded about this time - since my training has been great, and training times have been indicative of a much faster result. Warm temps of 87 degrees with 87% humidity may be a factor. Race winner ran 17:00 and second place was 30 seconds in front of me. Had a chance before 2 miles to move to 2nd place but the third mile fade and the lack of anyone close behind me (low key race) left me alone in 3rd.
Hopped in my car immediately after the finish and got to Delaney's meet in time. Actually they delayed the start for 15 mins due to lightning in the area. Used that time for a proper cool down around Fisher fields and the Hammock Park. This site is where my high school cross country team had its home meets (different course now though). Old teammate Todd Howsare is coaching Dunedin's team - and we had a chance to catch up - along with Suzanne Rodriguez who is a local race director for tri's and a former teammate from high school. Delaney struggled a bit too this morning and was just outside the top 7 on her team on a rainy heavy course. My wife and Riley were there too (Riley is home from college this weekend to go see Ed Sheeran in concert in Orlando tonight). We all went to breakfast at the Lucky Dill and had a nice morning.
PM - easy 6 mile shake out. Body felt fine - just a little tired. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM - early morning heavy thunderstorms kept me in bed this morning, probably for the best as I got another hour and a half of sleep. Pretty much rained all day - and I even took a nap (Bam-style) this afternoon. Went out for an aerobic recovery run after 6 pm when the rains had stopped. Did 12 miles fairly steady recovery pace - but felt fine. Very buggy and stilly quite humid in the 90% range and tropical in feel. Ran into a spider web that was so thick and strong that it kept one of my eyelids from opening until I could peel it away. Really hoping for some fall-like weather to blow in soon.... | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM - just an easy shake out 4 miles this morning before work. Felt a little nausea before I went out, so took it very easy and kept it short. Felt fine after eating some breakfast. PM - 8 miles on the treadmill at lunchtime (to avoid the muggy weather). Wore the HR monitor for the first 15 mins and found everything to be back in order (no longer elevated). I think the extra rest yesterday combined with the medium/long run at aerobic effort was a good reboot. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 2.50 | 12.50 |
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AM - easy 5 miles before work. Had an option to travel down to St. Pete early this morning to do some track work with Richie - but did not sleep well and decided in the end to do a workout at the end of the day today instead.
PM - VO2 Max workout 5 x 800 with 90 second rest. Ran over to the high school to run on the better track this evening but the gates were all closed and locked and there were teams and personnel on the practice field so I decided not to climb the fence. Instead I thought I would do the workout on the roads using the Garmin workout feature - set for half mile intervals. The good thing about that feature is the alarm tells you when you have completed the rep and when the recovery/rest is over. The unfortunate thing is that unless you have the watch set only to show your distance/time/pace (which I have not done - instead I have three scrolling screens of other information) the watch does not display your time for each interval when completed - in fact not until I was done with the whole workout could I check the results. I wore the heart rate monitor and was able to see how much my HR was blowing up though. Anyway - I averaged about 2:55 which was not bad for a lack of real feedback and being on some uneven and rolling roads (never noticed how many undulations a road has until you are running for time on them). Heartrate told me I was well over the anaerobic threshold for all of them. So it was an honest effort. I think the reps I did last Tuesday morning on the track at about 2:46-47 pace were perhaps a tad short or the GPS tonight was a bit long - either way I got a good workout in the books.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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AM - 4.5 miles at an easy recovery pace. Humidity was down to 79% this morning so that made for an almost pleasant feeling air. Felt very good - blood volumes are probably still up from yesterday's workout - but had a good positive attitude and feel this mornnig about the progress of my training thus far. PM - Only had time for 7 miles on the treadmill at lunchtime. Again felt very good. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM - 6 miles easy before work with loops around the Enniswood and Autumn Woods neighborhoods. Did not feel quite as good as I did yesterday. PM - 8 miles easy - the "dump run". From my office park down past the solid waste facility / landfill on a hot humid summer like day with the stench of the dump and the surrounding stagnant ditch water along the road. Character building for sure. Wore the ipod for a distraction. Dylan's newest "The Tempest" - little bleak - apropos for the dump run of course. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM - only had time for an easy 4 before early morning work meetings. It will be a stressful day today. Expecting a stress-relieving run later this evening will be required.
PM - 8 miles easy after work. Legs felt flat. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.00 | 3.00 | 0.00 | 0.00 | 20.00 |
| AM - early start at 5:30 am. Met Richie in downtown Clearwater. He brought Justin with him which was great because Justin is not quite as fit as us, which kept us from pushing the pace too early. He ran the big loop with us (13 miles) and stayed close for the first 7 or so. The Bellair bridge and the subsequent climb up West Bay did him in. We circled back for him a couple of times and kept our pace right at 7:30's until we got back to the cars. He finsihed there and then Richie and I went back out to do an out and back over the bridge at some marathon paced miles. Unfortunately I was straining to hold it together after 2 of those miles - so, I grabbed a drink at the marina and told Richie to keep going. Turns out he went south on the beach and I went north. I got another marathon paced mile in and then had to slow back to 7:30-7:45 pace. Last two miles were even slower going back over the bridge. Turns out Richie only had one more fast mile in him than me. We sat at the fountain at City Hall soaking our feet afterwards. I was completely spent. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| PM - slightly more than 8 miles easy in the early evening at the end of a rain shower. Tight and sore for the first 4 miles or so, but then loosened up and felt more relaxed at the end. Skipped the morning run in favor of more sleep. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM - 4 miles easy before work. Planning to keep things light easy and aerobic until I start to feel more balanced. PM - 8 miles on the treadmill at lunch. Wore the HR monitor and kept the pace to under 75% HRR (high aerobic) which turned out to be a rather decent sub 7 min pace - surprisingly enough. I felt pretty relaxed and smooth too. I did not expect that. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
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AM - 4.5 miles easy this morning as storms were building all around. Left foot outside/underneath fifth metatarsal is appearing to be some area of concern/discomfort. I noticed it on one of the hard downhills off the bridges on Saturday's long run. May have tweaked it a bit.
PM - a little over 8 miles after work around the Feathersound neighborhood and the Carillon office park. Easy effort - little tight at the start - mostly smooth and relaxed after about 3 miles. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM - 4.0 miles very easy this morning. Awoke even more concerned (perhaps more psychological than any actual physical evidence) with the possibility of the beginning signs of an injury to the left foot. There is some achiness the top of the 3rd and 4th metatarsal and underneath the 5th. I iced it last night after my evening run and it felt fine. Ran very gently this morning and really no problems or aggravation to anything - but having had a couple of stress fractures in that foot previously, I am very wary of any little ache or pain there. Plan to run gently and easily for a while and will cut back if things worsen or do not improve. Looking at the calendar - I would just like to maintain my aerobic fitness for a few more weeks and hopefully find myself solidly on the starting line on November 4 - PM - 8 miles on the treadmill at moderate aerobic pace. No real issues with the foot - though I noticed between miles 1 and 2 some discomfort, but that went away when I changed the incline from 1% down to 0. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM - 6 miles easy. Little creakiness in the foot in the first mile but seemed to be fine the rest of the way.
PM - 8 miles easy after work - pleasant run. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles easy. Definitely got something going on with the left foot - seems more localized to the third metatarsal after yesterday evening's run. Not pronounced pain, but it has got my attention. Will keep an eye on it and rest if necessary. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM - cross training to keep from having impact to the left foot. Cycling 50 miles. Rode down to St. Pete early where Delaney had a soccer game. Watched her game (she scored a goal) and rode back home almost entirely on the Pinellas trail. Good at keeping the HR locked into a moderate aerobic effort - legs have been unfamiliar with cycling for quite some time. So I expect to be sore and tired from the ride. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No running or cycling today - but the good news is that I went to a PT/LMT this afternoon and feel much better with the foot situation. Really have had minimal discomfort since Friday - but a scattering of referred pain/achiness all over the foot. The PT did not feel any heat or swelling and felt as though I had tendinitis - No indications of a stress fracture. So she massaged the foot pretty well and I think I can resume training again tomorrow as long as it is tolerable. Felt like I should give myself a full day of rest before I started again.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM - had a very nice 6 mile run this morning. Little creaky starting off with the foot and general old age - but a decrease in humidity helped a lot - and once I got going this was a pleasant experience. Did a few striders too. PM - had a really nice 8 mile run at lunch with Richie. Slightly overcast with less humidity than is normal with a cool front having passed through over the evening -- extremely appreciative of that climatic event -- enjoyed this thoroughly.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 6.00 | 0.00 | 0.00 | 14.00 |
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AM - had a really solid workout this morning. 3 x 3k at 6:26 pace with 1 k rec at 7:24 pace. Did these on the treadmill just because it was easier to nail down the pace and also because I needed to do this workout early in the day due to some last minute business travel. HR was suspect - a bit lower than expected. I barely got above 152 bpm on the reps which either tells me I am fitter than I thought, or my HR monitor needs attention. I was conservative on the effort after the prior week's concern about a foot injury - so while I think I could have gone faster and with an extra rep - I got a good workout in, without pushing the intensity stress level too much. Will try to get a short recovery run at noon and then I am off this evening to the UK for a meeting. PM - 4 miles at lunch very slow and gentle miles.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM - in the City of Manchester, England today after an overnight flight for business tomorrow. Tried to get in a run and take in some of the views of the town. Meandered quite a bit and managed not to see much of anything - cool and rainy got in about 7 miles. Iphone led me back to the hotel -- thankfully. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM - easy 8 miles on the treadmill in Manchester - too dark to wander outside this morning. Headed off to meetings in Sheffield and then down to London later in the day. PM - meetings went well in Sheffield - then a 2 hour train ride and I was in a London hotel room by 5 pm. Went out for a run on a lovely autumn evening through St. James Park, Green Park and then Hyde Park and round back to my room. Just under 8 miles - not realizing how much I was enjoying the run, I hit a few miles right at marathon pace. Dinner, work, sleep then I head back home tomorrow. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - just under 9 miles on a cool morning in London. Ran along the River Thames from Westminster on down to Tower Bridge and then back up the other side back to my hotel. Legs felt a bit tired late, but I attribute that to the travel altered sleep times. Heading home at noon and should be back at my house by dinner time in the US. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 2.00 | 0.00 | 0.00 | 15.00 |
| PM - 15 miles - progression run with a couple of miles close to marathon pace. Very warm and I became a bit dehydrated - ran the last mile easy. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM - 4 easy recovery miles this morning. I was a bit more sore than I had anticipated following yesterdays workout. Nothing significant though.
PM - 8 miles easy on a warm humid evening after work. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.75 | 0.00 | 0.00 | 0.00 | 9.75 |
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AM - easy 4.75 miles before work. PM - long day - flight delays, arrived in Phoenix at 7:15 local time and went out for a quick 5 miles to shake off the day. Good run. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| AM - in Phoenix on business. Got up before sunrise and did 10 miles total. 2 mile warm up and then 8 miles at MP - which with favorable weather conditions (less than 50% humidity) actually went very well. First couple were a bit on the slow side, but the last two were too fast. Averaged 6:48. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4.0 miles easy before work. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 5.00 | 0.00 | 0.00 | 13.00 |
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AM - 7 miles easy before work. Did not get a second run in yesterday evening. When I got home after work, Delaney had invited the entire boys and girls cross country teams over for a pasta dinner. Good fun. PM - 6 miles on the treadmill at lunch - eased into running 5 miles at MP - which was very comfortable and not planned - but in case my trip to Gainesville over the weekend interrupts plans for a a long run with a fast finish - I went with this today. Feeling very good this week. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - could not awaken early for some reason, so went out around 8 am on a very warm humid foggy morning in Gainesville. Not a day to go long or hard, so keep it light and did just 7 miles. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.50 | 10.00 | 0.00 | 0.00 | 19.50 |
| PM - had a very good workout on the treadmill this afternoon after returning from a really great trip to Gainesville to visit my daughters and to see the Gators beat the LSU Tigers. Did a couple of warm up miles and then miles 2-8 were at just below 7 mins per mile and then the next 15k I dropped the pace to 6:26 per mile. Finished up with a cool down. Kept the HR under 80% HRR for the 15k which is where I will target for MP in 4 weeks. Felt very solid and was pleased with this workout. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
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AM - 4.75 miles easy. Started off very slowly expecting to be a bit sore, but actually felt better than expected. Appropriately fatigued in the legs but really not that bad following yesterday evening's workout. PM - 8 miles at lunch on a very sticky warm humid day. Bit of a grind to move my way through this one. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles easy before work. Little DOMS this morning. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
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AM - 6.25 miles easy before work. Really stressful and busy workday yesterday made me decide to rest yesterday evening instead of doing a second run. Felt significantly better this morning. PM - another 6 miles at a comfortable recovery pace with Richie at lunchtime. He had done a hard workout yesterday and though he said he felt good at the beginning of the run, he was laboring quite a bit in the heat, so we cut it a bit shorter than planned. In contrast, I felt great. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 9.50 | 0.00 | 0.00 | 13.50 |
| PM - Had another pretty solid workout on the treadmill today at lunch. 2 mile warm up then 3 x 5k at 6:31 pace with a 1k recovery at 7:20 pace and then a short cool down. I had thought about doing another 5k rep, but the last two miles or so of the last 5k had me pressing a bit more than I wanted to, so I thought better of it and wrapping things up. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM - 3 very easy shake out miles this morning. Little tight in the left calf - good regen run to work out the kinks on a slightly cooler morning for a change. PM - 7.5 pleasant miles at lunch on a somewhat less humid afternoon with Richie. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - 8 miles late in the day. Delaney's cross country team had a meet early this morning at Anclote High School - so I did not run this morning. The girls took second place in the meet, with their #1 (usually) runner absent today. Reasonably pleasant running weather today - breezy and lower humidity. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sort of unplanned day of rest. Got busy with things and knew I needed a solid block of about 2-3 hours for the workout I had wanted to do, and ultimately could not fit it in - partially due to laziness. Anyway - will resume in the morning. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 13.00 | 0.00 | 0.00 | 20.00 |
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AM - got up early and headed to the gym to get the last long-ish run/workout in the books. Had a decently solid effort. 2 miles warm up, then miles 2-8 at just under 7 mins per mile; then 10k at 6:23 pace with about a mile cool down. Very comfortable at the 7 min pace as expected - so that's a reassurance each time I go out when I know I have much more to give. I think the 6:23 pace was on the edge of things for me as I got to the last couple of miles. I was working, not straining, but working hard enough that I know, that pace is slightly out of reach of my current fitness to expect it to be marathon pace. So, all in all a good workout. May need some massage on the the left calf as it was quite tender afterwards. Interesting read - Runner uses EPO -- I did not realize when I posted this, it was a point of discussion over on Let's Run. PM - 5 miles ponderously easy at lunchtime. Calves were sore and tight from the workout this morning. Used the foam roller on my legs afterwards. Seems to have improved somewhat.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM - very easy recovery run of 3 miles. Left calf was sore and tight to begin - took it easy and massaged/walked a bit and it eventually settled down.
PM - a little over 8 miles after work - easy pace. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM - easy 3 miles before work. PM - 7.5 at lunch with some striders. Felt kinda crappy, bit of a down day. Very muggy and buggy out too. Bleah. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM - just under 5 miles this morning easy. Felt a bit better today than yesterday. Left calf is improving but not 100% just yet. Will continue to do easy aerobic runs as maintenance for now. PM - 8 more miles at lunch on the treadmill. Kept it at 70% HRR which was a little slower in ppm than is normal for me - in other words the HR is a bit elevated. So aerobic running for a few days should get things back into balance. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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AM - 7.5 miles easy before work. Going to get a massage on the legs today. Lunchtime - had a good massage and trigger point release on the calf and hamstrings. Feels much better. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| PM - 8.5 miles easy to moderate on a warm but pleasant afternoon - ran through Spanish Trails - nice breeze. Legs felt reasonably good after yesterday's massage. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 4.00 | 0.00 | 0.00 | 12.50 |
| PM - 12.5 miles with 4 at MP around the neighborhood this afternoon. Warm, but not too humid. Tried out my new Ascics Gel Lyte 33 flats - which seemed to have a nice ride. Wanted to get a few runs in with them before my race in two weeks. Travel tomorrow to Indy for 3 days. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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AM - 4 miles easy before business travel later this morning. Felt a bit crappy. May be tough to get a second run in today with meetings and dinner scheduled. PM - was able to squeeze in 4 miles in Indy before a dinner meeting. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - 8 miles easy in the town of Fishers Indiana - had a nice run on a warmer than expected fall morning - but really enjoyed the smell of the maple leaves on the damp ground. Not something too common in Florida. Got a little rain during the run and took a tumble (more like a head first slide) in the dark when my foot caught the edge of a curb as I was running across an intersection. No real damage done - just missing some skin on my hand. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 6 miles easy before a day full of meetings. No stumbles or falls this morning. :) Happened upon a runner going in the same direction and we ran together for about 2-3 miles. He is running a 30 mile trail run next week - good conversation. True taper starts today. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 1.00 | 4.00 | 0.00 | 7.00 |
| PM - had a very nice solid workout at lunch today. 2 x 2 miles at 6:15 pace with a 2 min rec jog followed by a mile at 6:40 pace (MP). Warm up and cool down were about 1.5 miles. Wore my racing singlet and flats to confirm all was good. Did this workout quite comfortably. HR was sub-threshold around 80% HRR for the faster miles and then the MP mile was well within a 75% HRR level and was very smooth. Did this workout before NYC two years ago and noted that it was tough. Today's effort was not what I would described as "easy" but certainly was not pressing/stressing or tough -- I know I could have gone faster if I chose to. Noticed the left calf started to tighten a little bit - but did not spasm or end up with any pain. I had no issues with it this week since the massage last Friday - so I may go in for another booster massage tomorrow to make sure there are no kinks. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - 8 mile easy recovery run at lunchtime. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - late morning - easy 12 miles. Tried to stay at a very comfortable aerobic pace. Very windy with the hurricane over on the atlantic side of the state kicking up some serious gusts. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM - easy 4 with striders on a changing weather afternoon. Cool front coming through. Felt good - had considered taking the day off, but opted for a an easy run to keep the body used to activity even though it is diminished in quantity for this week. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| AM - had to travel on business yesterday to Minneapolis. Went out for a run this morning with Richie in St. Paul along the river. Cold, 29 degrees. Felt very good though and we ran a few half mile pick ups slightly faster than MP. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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AM - easy 5 miles this morning with 6 striders. Feeling like I have gained a couple of pounds - good feel to the run though. Ok - for anyone who may read my blog - I would welcome input here. The race I am scheduled to run is the NYC marathon on Sunday. Due to the storm, there has been some question as to whether it will be cancelled. The Mayor of NY says they will have the race. However lots of locals are posting about how inappropriate it is to have the race this weekend in light of the devastation and that the priorities should be on the need for emergency relief and restoration. Logistically, it may be a tall order just for me to get to NY - but now I am a bit torn about the sentiments of the locals about proceeding with the event. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM - easy 4 miles with 3-4 striders with Richie around the Carillon office park. Flights appear to be on for tomorrow. All things are pointing to a race on Sunday. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM - 3 miles easy - if for nothing else, just to satiate my nervous energy. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - went out mid morning to clear my head. Really humid and warm despite the weatherman saying how pleasant it was outside. Did about 6 miles, did not feel that great. Probably will not do the half tomorrow morning as the time change will have the temps and humidity soaring at race time - not condusive to favorable racing conditions for me at least. |
| Race: |
Blue Moon Half Marathon (13.1 Miles) 01:29:14, Place overall: 4 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 13.10 | 0.00 | 0.00 | 15.10 |
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With the NYC Marathon canceled, and my plans for a replacement race still up in the air, I decided to do this half marathon which was literally only a couple of miles from my house in Ozona, FL - and to use it as a workout...13 miles at MP. So this was more of a training run than a race - glad I did it though, because it made me feel pretty good about my fitness.
Kept all of the miles except the first one which was fast, all between 6:38 and 6:52 per mile with a sub-threshold heartrate. Felt solid throughout the 2 loop course which wound through Ozona and down the Pinellas trail to the Dunedin Causeway and back. Mark from the FRB was at the start and we finally met in person for the first time. He ran a PR today of a high 1:26 and was one place in front of me. Very warm/humid and densely foggy morning with 97% humidity. Came int 4th overall and saw lots of folks I know from the community. Lots of fun... and keeps me on track in case I decide to to a marathon in the next couple of weeks. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM - easy 4 miles shake out run. No real soreness or fatigue from yesterday's workout/race. PM - aerobic 6 miles on the treadmill no more than 70% HRR. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM - busy day at work - was able to squeeze in a quick 4 miles with Richie before dark. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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PM - 5 miles easy with some striders on a crisp breezy fall afternoon - very pleasant run around Feathersound.
Read a nice article about Sebastian Coe in the Financial Times - he has a memoir coming out in December.
http://www.ft.com/cms/s/2/9b3762c0-21e6-11e2-9ffd-00144feabdc0.html#axzz2BIgEEJc7 |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles easy shakeout in Richmond Va. | |
| Race: |
Anthem Richmond Marathon (26.41 Miles) 03:03:12, Place overall: 106, Place in age division: 9 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 26.20 | 0.00 | 0.00 | 27.20 |
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So as a replacement race for NYC last weekend, I decided late Tuesday this week to do the Anthem Richmond (Virginia) Marathon. It was close in time to the race I had peaked for, and got reasonably good reviews on Marathon Guide. A bit gutted after this race. No excuses - just did not get it done under 3 hours after a solid effort. Trained very well - at least from an aerobic build-up stand-point - and I executed reasonably well in the race. First half was 1:28, but I think the rolling hills which pushed my HR a bit in the to red zone a few times eventually caught up to me between miles 20-21 and a slow fade saw my hopes for a sub 3 hour marathon fade with it. No question in my mind that I gave everything I had - as I was completely knackered afterwards and my HR data from my Garmin can confirm it. They had a pacer group for 3 hours with whom I ran for the first 8 miles and then I decided to pull away. The sole pacer was all over the place with his pacing - (sometimes too fast and other times too slow). After pulling away from them, I kept expecting the 3 hour group to pass me at the end, but they never did. They must have faded worse than me. :) With my string of 3-3:05's I should really consider pacing at a race some time - LOL. This was a very pretty race course for the most part - and had a series of rollers from miles 4 through about 17 which do not seem too significant viewed alone, but at least for me, I think the cumulative aspect of them is what may have been my downfall. The event was reasonably well organized and the weather was absolutely spectacular. On the positive side - this is my 3rd fastest marathon and my best in nearly 2 years. So the training is working. Just don't know if at age 46 if it is a race against father time that I am really losing.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM - expecting to be very sore and fatigued I went out to just run a mile or two, but was pleasantly surprised that I really did not feel all that bad - so I ran 3, and though I could have easily done a few more, I thought it best to keep things light for a few days. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| PM - so I went out at lunch today to run some easy miles and again felt no significant fatigue or soreness - certainly less than I expected and less than I have had during some tough training weeks - so I just ran to feel and with no particular thought but to enjoy the run. Turns out the last mile was just at MP according to the Garmin. Perceived effort certainly did not suggest it. Anyway 5 miles around Feathersound. I suppose those big mileage weeks last over the summer have me at a point where I am finally getting the benefit of my body being able to recover without too much soreness. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| PM - 7.5 miles at lunch with Richie - we ran the "dump run" and I bent his ear regarding my race last weekend. Nice run. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - 10 aerobic miles on the treadmill at lunchtime. Noticed some discomfort on the front of the patella - never had that before - doesn't seem serious though. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 1.00 | 5.50 |
| PM - did not feel like running today - body felt a little bit down, so I decided to do a little speed work as a way of getting me out running. 2 mile warm up then 4 x 400 with a full recovery (4 mins) and then about 1.5 miles cool down. Did the quarters all between 76-77 seconds without checking the time while doing them. Not flat out but not holding much back. Interesting. Felt energized when I got back to the office. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 4 miles easy before heading over to the State High School Cross Country Championship Meet in Tally. Cool morning - bodes well for racing. Great meet -- Delaney and I drove up yesterday evening and 4 of her other teammates came up too in order to support their two runners who advanced to State's individually. New site for the event was really very cool and surprisingly pretty good from a spectating standpoint. All 8 races were good to watch too. Delaney's girls ran well - one with a PR and the other close behind. Got to see Doug and his son Travis (and Doug's parents too - been a while since I have seen them). Travis had a very very good race and looked exceptionally strong in the last 400 meters. Doug had related to me that Travis had been suffering from some prolonged URI issues - but he seemed to come through in the clutch today. Really nice to see. I understand his team pulled a bit of a surprise and took second place for the meet too. Headed back home and did a proper 6 miles this evening after a full day of driving. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| PM - 9 miles on a pleasant Sunday afternoon. Last 2 miles at MP. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM - 4 miles easy this morning - quite chilly (for Florida) at 56 degrees - I felt like I should have worn gloves. Did not feel well for most of this run even though it was easy. PM - 8 more at lunchtime around Feathersound and Carillon. Soreness in left knee at the start and in my ribs up almost to my right armpit. Recall having some pain there in the marathon. Must have a trigger point there that needs to be released. Anyway, most everything loosen / warmed up and felt fine on an easy comfortable pace. Very nice weather in the mid 60's and sunny. Watched a youtube video with Luke Humphrey pitching his Hanson Marathon Method book. Interesting stuff. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM - 3 very light easy miles before work. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM - 3 miles easy with some striders. | |
| Race: |
Times Turkey Trot (6.27 Miles) 00:40:50 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 3.00 | 3.20 | 0.00 | 10.70 |
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AM - My family's Thanksgiving tradition: The Times Turkey Trot is early Thanksgiving morning and my three girls love the idea of going out to do the 5k and then head home and help prepare the meal for the afternoon. This year Bradlea's sorority little sister came to stay with us, and so she was included in the tradition as well. I decided to "run" with the four girls in the "Wing Ding" 5k which is the first of 4 races in Clearwater. We learned after the event that this was her first ever 5k. But we left "no man behind" and jogged it all together and really enjoyed a beautiful morning. Afterwards I stayed around for an hour until the 10k to start. Not a stellar performance but steady as she goes. I got a little excited in the first half and blew up a bit in mile 3 which required me to regroup - basically finishing out at marathon pace for the second half of the race with an overall 6:30 average pace. I would have been satisfied with a sub 40 min effort, but went out too hard and did not have it today. Meh. I am only 10 days out from my marathon in Richmond - perhaps expected more than I should have. Anyway - Time to eat. Happy Thanksgiving.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| AM - 9.25 miles easy on a late morning while the rest of my family was out shopping - I enjoyed an absolutely pristine weather day and a relaxing recovery run. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM - met up with my friend Brian who is training for a 100 mile ultra in Wesley Chapel early this morning at the Cypress Creek Nature Preserve. Temps were in the mid 40's when we started in the dark with headlamps. I had expected the pace to be a bit slower, but Brian has really been training well over the summer and his weekly mileage is in the 70's now - He claims to have not run that fast in a long time, but he was conversational for most of the run, and I don't know that I would have gone a whole lot faster on some of the more technical parts of the trail. Nice way to start the morning - good conversation. He's going to do great in his race in January on this trail. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM - 4 miles easy on a cool crisp morning before work. Did not run yesterday and so, was a bit "off" when I started out this morning. PM - just under 9 miles with Richie on a very pleasant lunchtime run around Feathersound and Carillon. Weather was just about perfect. Enjoyable run. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 1.25 | 11.25 |
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AM - 6 miles easy before work. A little warmer this morning. PM - did a late lunch run due to work scheduling. Hopped on the treadmill and did a workout of 5 x 400 meters with full recovery at 1% grade. Actually had fun with this, as I did not know the treadmill speed at this gym would go as fast as 4:48 per mile pace. Did the first 2 at 75 seconds then the third one at 74 and the last two at 72 seconds when I found out it would go to 12.5 mph. Full recovery was about 3:30 - 4 mins. Did about a 1 mile cool down. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - very easy 3 miles before work this morning. PM - late lunch - limited time - just enough to squeeze in 5 miles of work-stress relief running. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 6.50 | 0.00 | 0.00 | 10.00 |
| PM - lunchtime run with Richie. Tempo run of 45 mins at MP (6:50) after a couple of miles warm up on a pleasant but warm sunny afternoon in the Feathersound neighborhood. Richie was feeling good and pulled away after a little over 3 miles to run the remainder of the time at 6:36 pace. I thought I was slowing down (and my heart rate was disappointingly high) - but I stayed on pace with the exception of the last half mile or so. Really way to hard of an effort (both perceived and actual HR) for this type of pace. (actual splits were 6:40 (partial) 6:41, 6:48, 6:55, 6:50, 6:55, 7:15). Average HR was above threshold. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM - lunchtime run with Richie - easy 8-9 miles on a pleasant afternoon around the Carillon office park and Feathersound. Good running and training conversation. Richie is going to be working with a coach online in his training with an old teammate and later coach when he was in college named Scott Simmons. Richie reconnected with him in NYC over the weekend that the marathon did not happen. Scott started the American Distance Project (or ADP) in the last year or so and has had some good success over the years in coaching - most recently two of his female runners were 12th and 14th in the Olympic Trials. Richie ran with them when he was in NYC. When we were doing our workout yesterday he mentioned the Scott was connected with "some guy" named Canova. And I said, Renato Canova? And Richie said, yeah, I think so.... Well I did not realize how connect his old coach and teammate was in the running world. His website lists Canova as one of the coaches - and that Simmons was mentored by Joe Vigil. I imagine some of the folks on this blog may know him or know of him. So today, I took video of Richie (and he of me) to send to Simmons to analyze his form etc. We then had a nice run. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - 10 miles easy in the afternoon following a pleasantly spent day with my bride. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| PM - 14 miles for a medium/long run. Last 5 miles or so were a fast finish. Did not have the Garmin on, so I don't know if I was at MP (faster or slower). |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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PM - 10 miles on the treadmill at lunchtime.
Following up on my entry a few days ago about my friend / training partner Richie's online training coach Scott Simmons...One of his athletes - Alisha Williams had a good win at the CIM.
"Alisha Williams, who was originally going to run the 2012 New York City Marathon, has had five workouts in the last four weeks since the race was cancelled. None them felt good. “My coach [Scott Simmons, of the American Distance Project] just told me not to panic,” Williams says. But she was worried, especially about the last 10K. Instead, she says, she felt awesome. At the 2012 Olympic team trials debutantes Peterson and Williams ran side by side for 24 miles before finishing 16th and 14th, respectively. Williams’ coup de grace at CIM came again over the last two miles. She put 41 seconds on Peterson at the trials; at CIM it was 38 seconds. Williams would claim her first marathon win in 2:34:58. "
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 4.50 | 0.00 | 0.00 | 10.50 |
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AM - workout: 4 x mile at 1/2 marathon pace with 200 meter jog rest; 3 mile warm up and cool down. Splits were 6:24, 6:27, 6:43 and 6:23 Not sure why the split was slow on #3 as it felt the same as the others (there were two short uphills but not too significant). Decent workout.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - 10 miles easy to moderate on the treadmill after work. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| PM - after work easy to moderate 8.25 miles. Felt ok but not great. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - easy 6 miles before work. Did feel all that great again today. Humid and foggy outside this morning. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles very light and easy. Planning to race tomorrow morning. Very foggy and sticky this morning - and warm. Supposed to be the same tomorrow. Oh well - will just race according to the conditions. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bleah! No running or planned race today - got a bug or food from my Christmas party gave me major GI issues - very little sleep. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM - feeling a bit better today - went for a shake out 4 miles to test things out. Felt fine by the end. PM - 6.5 miles at lunch - easy. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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PM - just under 9 miles at lunchtime out and around the dump and the Val Pak lake loop. Ran the first mile or two with Richie who had a 3 minute masters PR in the half marathon on Sunday. He ran 1:23:55 with a strong negative split - beating his nemesis in the twelve mile dropping a 6:07 late in the race. Really happy for him and his progress this training cycle. However just as we were warming into our pace he said he felt something tighten up in his calf so we walked for a bit and he tried to massage it out - but he ultimately decided to head back to the gym instead of causing injury. He did not do any running yesterday and no massage or stretching. Anyway - I had a good solid feeling run for the first time in quite a while. It has been a week since I started using some iron supplements (still awaiting blood test results) and I think I may be on to something here...I think my iron has been low (or relatively low for me) which may explain a lot of issues I have been experiencing with racing and training.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM - 10 easy slow kinda-cruddy feeling miles before work this morning. So I finally got my blood test results in and I think I have identified my culprit of racing malaise. Ferritin level is 24. That may do for a sedentary person, (normal limits are 20 to 380) but not someone training as I do and wanting to race competitively - indeed from what I have read, the Ferritn levels need to be at least 35 and for many elites (not that I am an elite) it averages in the the 65-70 range. I think Jake K's report in August shared that his was 108. HGB is on the low end too 13.7 and Crit is only at 40%. By comparison - in March of this year my HGB was 14.2 and my Crit was 42.6%. Will continue to focus on Iron intake with some supplementation as well as diet. And will get rechecked again in a month or so.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 2.00 | 4.00 | 0.00 | 12.00 |
| PM - lunchtime on the treadmill, decent workout progression run. 3 mile warm up, then 2 miles at moderate pace 7:11, 7;03; then 2 miles at MP 6:49, 6:40; then 2 miles at HM 6:31, 6:22 then 2 miles faster than HM 6:18, 6:11. 1 mile cool down. Felt better than I have been feeling, but not quite back to full strength or normal. Pleased that I got through the workout, looking forward to doing workouts like this where I know I feel good and solid. The iron deficiency should improve with the supplements over the next month or so. With just a week of introducing the supplements, I feel considerably less fatigued and challenged by faster pacing. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - 10 miles easy at lunch (dump run and val pak) quite windy - felt good, not sore/fatigued from yesterday's workout as I had been expecting/experiencing recently. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM - a little over 11 miles easy on a pleasant Saturday afternoon. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - only time for a short 4 miles this morning before church services and then a flight to the West coast for business. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - in Palo Alto for business meetings. Started really early for an east coast call at 6 am, so no run in the morning. Finished up with work around 4 pm so I went for a run around the city and the Stanford University campus. Cool and rainy - ran easy to moderate. Bit jet-lagged. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| AM - good workout - was cold and rainy so I stayed inside on the treadmill. 3 mile warm up and then 6 x 1 mile at HM pace with a 200 meter rest. All miles were at 6:25-6:30 pace. 2 mile cool down. Felt better as the workout progressed. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Travel all day - no running. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| PM - good mp/tempo workout. 3 miles warm up easy, then 4 miles at MP (between 6:40 and 6:47) then 3 miles cool down easy. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - 10 miles easy after a much busier day at work than I had wanted or expected. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| PM - 16 miles on a cool and windy afternoon. Traveling tomorrow to WV to be with my inlaws for the holidays. Understand they got a dusting of snow yesterday. May be a White Christmas. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - only enough time for a quick 6 miles before church and travel today. Probably the coldest morning of the season so far. Low 40's. Will not see that temp the rest of the week in WV though. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles easy in wintry Moundsville WV - took about 5 miles before I was warm enough to run at a normal pace. Very Christmas like outside with snow on the ground and crisp temps. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| PM - after the Christmas morning activities subsided - I ventured out into the raw rainy/sleety WV weather and had a pretty good workout. 3 mile warm up and cool down. 8 x 800 at 10k pace (6:06) with a 400 rest. 3:04, 3:04, 3:07, 2:59, 2:59, 3:00, 3:00, and 3:01. Slower ones were into the wind. Merry Christmas everyone. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| PM - really a bad weather running day - morning started with snow turning to rain and then snow again, resulting in a slushy mess. I held off running for most of the day, but finally decided to run several short loops near my in-laws' house where the roads were cleared and salted. Sidewalks were a bit of a gamble with ice and slippery areas. Not a complete loss - got a few good miles in until it was too dark and started snowing again. Then, I figured I had pushed my luck and headed inside. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 4.00 | 0.00 | 10.50 |
| AM - Tempo run at half marathon pace. 4 mile warm up (because it was very cold and the trail I was on was mostly ice and snow - so I delayed until warm and for the surface to improve) - then 4 miles tempo - 6:31, 6:34, 6:23 and 6:17 and then a 2.5 mile cool down. Pleased with the workout - perhaps ran too hard on the last mile and knew the effort was a bit high to call it half-marathon. Will be happy when I can return to Florida where cold weather running considerations are few and far in between. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - 10 miles easy - went up one of the hills here and along a ridge on a chilly snow-covered day. Took it easy going up and warmed into a moderate pace to finish up. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 6 inches of snow overnight - roads not cleared, ran around the town on the snow and ice early this morning - snow still coming down too - only got in 5 miles before I saw my father in-law shoveling his driveway - and so I took over from there. Niece is getting married this afternoon (and the only reason I am still here :)). A bit of stress around the family about the weather conditions keeping folks from making it into town for the ceremony. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - woke with a head cold yesterday morning and a snowy cold 16 degrees - and so with a long day of travel back home, I thought better of it and decided not to run. In stark contrast, it was a beautiful day at home in Florida - and I was even able to run shirtless on a very pleasant afternoon around the Feathersound neighborhood across from our new office building. (We moved locations within the same office park). I now have a clear view of Tampa Bay from my office window. Richie met me and we ran a few miles together. He's nursing a slightly tweaked calf muscle. Run was good and my head cold did not seem nearly as bad as it did yesterday morning. Finished up the year with slightly more than 3700 miles. Significant milestone for me. Averaging just over 10 miles per day and would have to rank that my best running achievement for 2012 because I ran nearly 1100 miles more than I did last year. Not bad for an old guy. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3352.60 | 290.30 | 54.90 | 25.45 | 3723.25 |
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