Bret

Gasparilla Distance Classic 15k

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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:

Click to donate
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Miles:This week: 17.75 Month: 107.20 Year: 376.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3352.60290.3054.9025.453723.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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. 

Comments
From Rob Murphy on Tue, Jan 03, 2012 at 15:07:08 from 205.127.70.66

Low tonight of 28 in Tampa according to the Weather Channel. 27 in Salt Lake.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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.

Comments
From Rob Murphy on Thu, Jan 05, 2012 at 15:43:15 from 205.127.70.66

This is all very strange. Sound like you're dealing with it though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

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.

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

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. 

 

Comments
From Rob Murphy on Mon, Jan 09, 2012 at 15:41:42 from 205.127.70.66

So you're completely geeked out to do battle with your sore calf?

From Bret on Mon, Jan 09, 2012 at 15:53:42 from 64.128.133.66

LOL - I think it may be a losing battle. Pain seems to be migrating from upper part to lower now...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.000.000.009.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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.

Comments
From dugco on Thu, Jan 19, 2012 at 16:29:47 from 199.44.94.64

Well played, good sir. Its almost like you've been at this for a while. Healthy just in time for the Spring thaw! Is this Florida weather ridiculous or what? Average temp so far this winter has got to be close to 70 for me and likely well over that for you.

From Bret on Fri, Jan 20, 2012 at 11:11:31 from 64.128.133.66

Thanks Doug. Just need to get some miles in and drop a few unwanted lbs. Agree on the weather this winter - it has been pretty mild to warm.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Planned day off.  Took my oldest daughter to the airport for her semester abroad in Paris.  Bit of a nervy stessful day. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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.

Comments
From Rob Murphy on Mon, Jan 23, 2012 at 20:03:24 from 76.27.122.13

Glad you're back running well Bret. I'me definitely jealous of the warm weather. We are finally getting some winter - 2 feet of snow in the mountains yesterday.

From Bret on Tue, Jan 24, 2012 at 09:38:33 from 64.128.133.66

Yeah - thanks Rob - don't know that I would say I am running "well" but I am running without injury - so that's a step in the right direction. Amazing how quickly you can lose your running fitness and how long it takes (it seems) to get it back.

Saw lots of reports of heavy snows in the Park City area - and some issues with cars sliding everywhere on the roads in Bountiful. Be safe and try to stay warm!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - lunchtime - just under 10 miles - dump run.  Bleh....

Comments
From Rob Murphy on Wed, Jan 25, 2012 at 14:25:15 from 205.127.70.66

I would imagine the dump doesn't smell quite as bad in the winter. Except when it's 80 degrees right?

From Bret on Wed, Jan 25, 2012 at 17:12:01 from 64.128.133.66

It was 80 at least today. But my running stunk more than the dump...Trying to drop some lbs and the lack of calories is sapping my strength. Until I get to optimal running weight, I will just deal with less than stellar training runs I suppose.

Nice workout you did - yesterday by the way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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.

Comments
From Rob Murphy on Thu, Jan 26, 2012 at 16:06:23 from 205.127.70.66

"Out the door, no less than four"

- Frank Shorter

From Bret on Thu, Jan 26, 2012 at 16:46:25 from 64.128.133.66

That's so funny - I was actually thinking of that quote when I was running this morning - no lie...though I thought it was Jack Daniels who said it. Alas, I only had time for 3 today.

From Rob Murphy on Thu, Jan 26, 2012 at 23:29:10 from 76.27.122.13

Whenever I can't think of where a running quote comes fro I attribute it to Frank. He was very quotable you know.

What are you doing up at 11:30 commenting on people's running blogs?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - lunchtime 10 miles easy around Carillon and Feathersound on a very windy and rainy day. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

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. 

Comments
From Rob Murphy on Mon, Jan 30, 2012 at 12:27:44 from 205.127.70.66

You broke your string of tens.

From Bret on Mon, Jan 30, 2012 at 15:58:16 from 64.128.133.66

Had to break the trend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - 3 easy stiff tired miles this morning.  Still adding aerobic base mileage. 

PM - little over 8 miles at lunchtime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

PM - got in a very easy 15 miles this afternoon.  Felt very relaxed and consciously kept the pace aerobic.  Good run.

Comments
From Rob Murphy on Sat, Feb 04, 2012 at 21:53:04 from 76.27.122.13

Good run. Good week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

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.

 

Comments
From Rob Murphy on Mon, Feb 06, 2012 at 09:56:08 from 205.127.70.66

When will this country wise up and make the Monday after the Super Bowl a holiday?

From Bret on Mon, Feb 06, 2012 at 13:56:26 from 64.128.133.66

It would get my vote!

From dugco on Mon, Feb 06, 2012 at 14:09:07 from 199.44.82.66

You mean the Monday after the premier of The Voice!?

Who's Adam Levine and how long does it take a Cee Lo Green infection to clear up?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.002.008.00

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.

Comments
From Rob Murphy on Tue, Feb 07, 2012 at 21:38:30 from 76.27.122.13

Nice job. Time to throw your nervous system some curveballs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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.

Comments
From Rob Murphy on Wed, Feb 08, 2012 at 09:25:36 from 205.127.70.66

Weird. We must have the same moon here? I spent most of my run yesterday morning appreciating it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - lunchtime - 10 miles easy - dumprun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

PM - 20 miles on the treadmill - too windy and cold for this Florida boy to run outdoors this afternoon.

Comments
From Rob Murphy on Sat, Feb 11, 2012 at 22:11:27 from 76.27.122.13

Cold? Really?

Still, good job on the twenty.

From Bret on Sat, Feb 11, 2012 at 22:13:37 from 96.243.187.166

Oh yeah...had to be mid 50's with the windchill. :)

From Rob Murphy on Sat, Feb 11, 2012 at 22:16:52 from 76.27.122.13

I actually just checked the Weather Channel. Both Dunedin and Salt Lake were mid 50s today. Surely the end is near.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

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.

Comments
From Rob Murphy on Mon, Feb 13, 2012 at 22:45:47 from 76.27.122.13

Lance Armstrong not gracious?

From Rob Murphy on Mon, Feb 13, 2012 at 22:56:55 from 76.27.122.13

I'm curious about that 1:17 half. He must be taking triathlon a lot more serious than he did running a few years ago. Wasn't he like a 2:45 marathoner? 1:17 seems fast after the swim and bike leg.

From Bret on Tue, Feb 14, 2012 at 06:07:16 from 96.243.187.166

I was impressed with that split as well. Evidently he is doing a series of these Ironman events as a part of some business partnership with the entity that puts on these official Ironman races as a vehicle for his foundation - he allegedly is taking the races very seriously - having begun his athletic career as a triathlete before switching to cycling. Ironman thinks his celebrity will be great marketing for the sport which is still only followed primarily by participants. So just a cameo type effort by him is not what they had in mind. Of course now many are wondering if he was tested after the race for performance enhancing substances!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.005.000.0012.00

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 

Comments
From Rob Murphy on Tue, Feb 14, 2012 at 15:56:42 from 205.127.70.66

Indeed! Nice pace on the 2000s.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.004.509.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

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.

Comments
From Rob Murphy on Sat, Feb 18, 2012 at 15:14:16 from 76.27.122.13

Great blog tip. Thanks. That cross fit smack down was nice. Not that I have a huge problem with cross fit - just with people who are 110% certain that they have found "THE WAY".

No worries about Boston by the way. Steve and I will lodge together.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.008.000.000.0011.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.002.500.008.00

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.003.100.0020.10

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. 

Comments
From Rob Murphy on Sat, Feb 25, 2012 at 13:54:35 from 76.27.122.13

Excellent workout. So were you officially racing?

From Bret on Sat, Feb 25, 2012 at 14:28:14 from 96.243.187.166

Thanks Rob - no I was not racing - in fact I expected to run some marathon pace to 7:15 miles, so I did not register. Just wanted to use the race to get some faster miles in. The effort likewise was not racing - it was steady smooth, pushing but not racing. I felt great. Quality of the field was light though - Richie won the age group.

From Rob Murphy on Sat, Feb 25, 2012 at 18:32:58 from 76.27.122.13

First page of the mileage board this week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.506.000.000.0013.50

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.

Comments
From Rob Murphy on Tue, Feb 28, 2012 at 18:39:24 from 76.27.122.13

Good running.

Gasparilla Saturday?

From Bret on Tue, Feb 28, 2012 at 18:48:20 from 96.243.187.166

Yep - you should run it too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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.

Comments
From Rob Murphy on Wed, Feb 29, 2012 at 21:10:32 from 76.27.122.13

I had parent-teacher conferences tonight until around eight. Had to dig my car out of about a foot of snow to drive home. 80 sounds mighty fine!

From Bret on Thu, Mar 01, 2012 at 06:57:38 from 64.128.133.66

Nice! Add that (digging my car out of a foot of snow) to the list of things I don't have to deal with in Florida.

From Rob Murphy on Thu, Mar 01, 2012 at 07:05:21 from 205.127.70.66

A parking garage here at work would be nice. No run for me yesterday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.001.009.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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.     

Comments
From jtshad on Fri, Mar 02, 2012 at 10:40:24 from 204.134.132.225

Good luck at the race this weekend, hope the heat won't affect you too bad.

From Rob Murphy on Fri, Mar 02, 2012 at 11:29:02 from 76.27.122.13

I'm off work today so I keep thinking it's Saturday. I keep checking the race reports for your Gasparilla results. I'll stop now.

From Bret on Fri, Mar 02, 2012 at 14:33:27 from 64.128.133.66

Thanks guys - looks like you may be finishing up your long run before I even finish the 15k here. Early risers!

Race: Gasparilla Distance Classic 15k (9.3 Miles) 01:05:19, Place overall: 126, Place in age division: 12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.007.300.000.0013.30

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.

 

Comments
From jtshad on Mon, Mar 05, 2012 at 08:12:41 from 204.134.132.225

Sorry you didn't feel right and get your goal, some days just turn out that way. At least you have a good perspective on the benefit of the race (tempo workout) and can move forward to race in better conditions another day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles easy - shake out active recovery run.  Felt no aches or pains - slightly fatigued / bored near the end.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.250.000.000.0018.25

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.

Comments
From Rob Murphy on Tue, Mar 06, 2012 at 08:11:33 from 205.127.70.66

It was probably made all the harder wearing a suit and wing tips right?

Not to mention the briefcase.

From Bret on Tue, Mar 06, 2012 at 09:14:15 from 64.128.133.66

Zactly! And the fedora too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.003.0011.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - easy 8 miles at lunchtime around Feathersound.

Comments
From Rob Murphy on Fri, Mar 09, 2012 at 12:40:07 from 205.127.70.66

Good week going Bret.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

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.

Comments
From Rob Murphy on Sat, Mar 10, 2012 at 21:48:01 from 76.27.122.13

Octavio Falcon?

That guy just sounds fast!

From Bret on Sun, Mar 11, 2012 at 11:58:56 from 96.243.187.166

Heh...yeah - don't you just love that name? It is like a superhero name.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.006.000.0013.00

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.

Comments
From Rob Murphy on Tue, Mar 13, 2012 at 12:15:52 from 205.127.70.66

I'm thinking of doing the same workout tomorrow.

Nice job.

From Bret on Tue, Mar 13, 2012 at 13:18:38 from 64.128.133.66

Cool. Looking forward to see what pace you will target --- crushing it, I am sure.

From dugco on Tue, Mar 13, 2012 at 13:31:07 from 199.44.94.129

I think I may do it as well, except I will do 1X2 mile, with mile warmup and cooldown, and I will crank out 8-8:15 pace :)

Good job, Bret!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.507.000.000.0015.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM - easy 6 miles before work.

 

PM - 7 more on the treadmill at lunch averaged around 7:25-30 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.001.5010.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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. 

Comments
From Rob Murphy on Wed, Mar 21, 2012 at 21:15:52 from 76.27.122.13

Where are you going?

From Bret on Thu, Mar 22, 2012 at 06:07:46 from 96.45.118.12

Indianapolis - just a quick trip up to our offices for meetings and return Thursday evening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - easy 6 miles in Indy before early morning / all day business meetings.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.004.000.000.0020.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - lunchtime - 6 miles easy around the Carillon office park lakes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - easy 6 miles on the treadmill at the gym, followed by strength/core work. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

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.

 

Comments
From Rob Murphy on Thu, Mar 29, 2012 at 17:11:08 from 76.27.122.13

Great workout Bret and great that you felt good doing it. I view that as a sign of everything coming together. It's easy (relatively) to force yourself through a hard tempo or threshold workout but much harder to have it feel kind of effortless.

By the way, to you need to send me your Boston card for me to pick up your shirt?

From Bret on Fri, Mar 30, 2012 at 08:01:11 from 64.128.133.66

Thanks Rob - yeah I have been giving myself more recovery time between quality workouts - and using the "train/no strain" Lydiard approach and am really enjoying the balance that provides.

Looks like you have had some really solid workouts this week too - hope the achy knees improve.

Yes - I would appreciate it if you can pick up my stuff for Boston - I will forward you my card as soon as I get it. Thanks again.

From Rob Murphy on Fri, Mar 30, 2012 at 09:48:08 from 205.127.70.66

I got mine on Monday. It should come soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - easy 6 mile lunchtime run around Feathersound and Carillon. Kept the HR under 75% on a very warm day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.004.000.000.0015.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - easy 6 on the treadmill at lunch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.003.000.007.50

PM - on the treadmill - 6 x 600 at 5k pace with core/strength routine between each rep - 2 mile warm up and cool down. 

Comments
From Rob Murphy on Wed, Apr 04, 2012 at 07:39:45 from 75.128.7.139

Smart workout. You feeling good?

From Bret on Wed, Apr 04, 2012 at 09:08:10 from 64.128.133.66

Thanks - yeah - I should say I feel "taper-good" - because I rarely feel normal or really great during tapering. How about you? Enjoying the California beaches etc?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

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.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.001.507.00

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. 

Comments
From Rob Murphy on Sun, Apr 08, 2012 at 18:17:05 from 24.10.249.165

Sounds like a good day.

When are you going to Paris?

From Bret on Sun, Apr 08, 2012 at 20:03:13 from 96.243.160.29

Heading out on Tuesday afternoon. Weather reports for Sunday look really good - low 42 high 53.

When is your flight to Boston? BTW - I never got my card from the BAA - so don't worry about picking up my number and shirt.

My friend ended up DNF'ing at mile 32 due to a possible broken toe - so I never made it out there. Saw that Mark from the blog had an outstanding run of 8:30 or so. Great race for him.

From Rob Murphy on Sun, Apr 08, 2012 at 20:17:03 from 24.10.249.165

Hmmm... I'll try and get your stuff without it.

I don't get into Boston until around 11 Saturday night. Staying at the Comfort Inn Logan Airport so that should be easy.

Sounds like you'll have plenty of time to adjust to the time change.

From Rob Murphy on Sun, Apr 08, 2012 at 21:04:35 from 24.10.249.165

Just diagnosed myself - plantar fascitis - left foot.

Never had that before, but I think I can deal with it this week if I'm smart. Running shoes with my coat and tie all week. Lecturing sitting down!

From Bret on Mon, Apr 09, 2012 at 07:15:25 from 64.128.133.66

Now there's a plan...also include not dwelling on, reading about or self diagnosing any more potential injuries.

From dugco on Mon, Apr 09, 2012 at 07:22:52 from 199.44.94.59

Yes, gotta watch the self diagnoses - I once decided I had an inflamed fallopian tube but it was appendicitis :)

Seriously, pf aint nothin' (ice, stretch, wear cushy shoes) Rock on, Murphy!

From dugco on Mon, Apr 09, 2012 at 07:30:59 from 199.44.94.59

So wait, Bret, you're running Paris and Rob's at Boston this weekend - man, you guys are just too cool. I think I will run 2.62 miles Sunday just to support you. Good luck, guys!

From Bret on Mon, Apr 09, 2012 at 08:21:04 from 64.128.133.66

Thanks Doug - appreciate the support. LOL

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - easy 6 miles before work.  Felt fine - not great - but fine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.001.506.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

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. 

Comments
From jtshad on Sat, Apr 14, 2012 at 05:12:11 from 12.189.157.238

Good luck at the Paris Marathon, have a fun trip with your wife!

From Bret on Sat, Apr 14, 2012 at 09:33:10 from 96.45.118.12

Thanks Jeff - good luck to you and your team in Boston!

Race: Paris Marathon (26.2 Miles) 03:11:14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

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.

 

Comments
From Steve on Sun, Apr 15, 2012 at 14:36:23 from 66.87.124.2

Nice race, Brew, wished I was there

From dugco on Sun, Apr 15, 2012 at 16:16:25 from 68.35.221.180

Sounds like you had plenty of good with the bit of bad - nice job, congrats!

From Jon on Sun, Apr 15, 2012 at 20:42:37 from 74.177.96.130

You did a marathon in Paris and sounds like had a good time. Awesome. Congrats on the finish.

From Bret on Mon, Apr 16, 2012 at 12:02:23 from 96.45.118.12

Thanks gents - looking at the results from Boston today - I am really glad I ended up here instead this year.

From allie on Mon, Apr 16, 2012 at 16:37:46 from 174.23.152.106

this sounds like a fun and beautiful marathon. congrats on your race!

From Rob Murphy on Mon, Apr 16, 2012 at 20:24:56 from 173.166.7.18

You beat me!

From Bret on Tue, Apr 17, 2012 at 01:16:36 from 96.45.118.12

Heh...Rob - only because it was probably 35 degrees colder in Paris than Boston!

From jtshad on Tue, Apr 17, 2012 at 04:03:21 from 12.189.157.238

Nice and consistent pace, great race. Changes like the water stops can affect your plan and performance. Nicely run in the wind.

Enjoy the rest of your Paris trip!

From Rob Murphy on Tue, Apr 17, 2012 at 05:33:51 from 173.166.7.18

I "ran" part of the way yesterday with a guy from France. I told him that he could have run the Paris Marathon and he rolled his eyes and said "don't remind me"!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

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.

Comments
From Rob Murphy on Tue, Apr 24, 2012 at 07:44:01 from 205.127.70.66

I swam yesterday and Saturday for the first time in about two years - a mile on Saturday and a mile and a quarter yesterday and I had no soreness.

I think it's weight training. I am tired and hungry though. Nothing makes me more hungry after than a long swim.

From Bret on Tue, Apr 24, 2012 at 08:24:54 from 64.128.133.66

No I think it must be your choice of swim attire - I wear jammers. Heh.

I do get hungry though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

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? 

Comments
From Rob Murphy on Wed, Apr 25, 2012 at 12:16:52 from 205.127.70.66

Or you are just old and broke down.

From Bret on Wed, Apr 25, 2012 at 12:24:22 from 64.128.133.66

Haha...yeah, there's that!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

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.

 

Comments
From Rob Murphy on Mon, Apr 30, 2012 at 07:31:54 from 205.127.70.66

Congratulations on that. Sounds like a lot of fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

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. 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

PM - easy 8 miles on the treadmill at lunchtime.

PM - after work 5 more miles - quite slow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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).

Comments
From Rob Murphy on Wed, May 02, 2012 at 07:42:03 from 205.127.70.66

You've done three runs since the last time I ran.

From Bret on Wed, May 02, 2012 at 11:49:23 from 64.128.133.66

How's the PF?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM - 12 miles on the treadmill on a warm / hot afternoon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 easy aerobic miles in the early evening.

Comments
From Rob Murphy on Sun, May 06, 2012 at 18:50:38 from 24.10.249.165

Nice week last week by the way...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

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.

Comments
From Rob Murphy on Mon, May 07, 2012 at 12:43:10 from 205.127.70.66

Do you have a race coming up? Like Bay to Breakers or something?

From Bret on Mon, May 07, 2012 at 12:59:45 from 64.128.133.66

Nope - did that one last year. Nothing planned in the near term - except for maybe Dunedin Midnight Run - Is that still on your calendar?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

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. 

Comments
From Rob Murphy on Fri, May 11, 2012 at 12:51:07 from 205.127.70.66

I would have thought my 30 mile Sunday would give me a insurmountable lead over you on the mileage board. Apparently not though.

From Bret on Fri, May 11, 2012 at 13:19:54 from 64.128.133.66

You still have time for another epic treadmill run to overtake me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

PM - 15 miles at low aerobic pace on the treadmill.

Comments
From Rob Murphy on Sat, May 12, 2012 at 14:31:19 from 24.10.249.165

Wow! Nice week.

From Bret on Sat, May 12, 2012 at 19:18:54 from 96.252.165.20

Thanks - probably the "easiest" high mileage week I have had.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.009.000.000.0013.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

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. 

Comments
From jtshad on Sun, May 20, 2012 at 13:17:01 from 69.20.183.178

Wow, big mileage week, nice running!

From Bret on Mon, May 21, 2012 at 07:02:38 from 64.128.133.66

Thanks Jeff - just (re)-building a base.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 4 miles easy before church. 

PM - 8 more on the treadmill in the afternoon.  Not feeling all that great today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

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.

Comments
From Rob Murphy on Sat, May 26, 2012 at 12:18:02 from 24.10.249.165

I remember running a couple 10ks along the Bay in Safety Harbor. Shade only helps so much in humid 90 plus weather. Not that I even remember humidity.

From Bret on Sat, May 26, 2012 at 16:01:28 from 96.252.165.20

Seem to recall a race with you there back in the day...Finished at the Kapok Tree?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - easy 4 mile shake out run before church this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.009.000.000.0015.00

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. 

Comments
From Rob Murphy on Mon, May 28, 2012 at 06:51:25 from 24.10.249.165

I'm thinking of heading up to Park City for a run now where it's 31 degrees presently.

From Bret on Mon, May 28, 2012 at 09:08:28 from 96.252.165.20

Heh...Nice! I heard they got snow up there yesterday - far cry from a feels like temp of 92 with 77% humidity. I am going to the gym this afternoon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - easy 3 mile shake out before work.

 

PM - lunchtime - 8 miles of fartlek work on the treadmill.  Felt very solid.

Comments
From Rob Murphy on Wed, May 30, 2012 at 07:56:11 from 205.127.70.66

My money's on you to win the Midnight Run this year.

From Bret on Wed, May 30, 2012 at 09:15:47 from 64.128.133.66

Hahaha - that literally made me laugh out loud.

From Rob Murphy on Wed, May 30, 2012 at 09:24:01 from 205.127.70.66

They haven't been the speediest times in recent years. It's not like Irv Batten's out there tearing it up any more.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM - easy 5 mile shake out run this morning before work.

 

PM - 11 miles on the treadmill - easy aerobic pace.

Comments
From Rob Murphy on Thu, May 31, 2012 at 10:45:18 from 205.127.70.66

You've been shaking out a lot lately. I'm trying to get a visual.

From Bret on Thu, May 31, 2012 at 11:19:45 from 64.128.133.66

Ooohh...that's probably not a good visual!

From Rob Murphy on Thu, May 31, 2012 at 18:02:16 from 24.10.249.165

Run another half mile tonight and you could catch Clyde (Superfly) and be #2 to Jake for the month.

From Bret on Thu, May 31, 2012 at 19:46:45 from 96.252.165.20

Guess I should have been keeping track ... actually had wanted to run a bit more but had to get back to work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

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 -

 

Comments
From Rob Murphy on Fri, Jun 01, 2012 at 13:11:04 from 205.127.70.66

Ski goggles maybe?

From dugco on Fri, Jun 01, 2012 at 13:21:29 from 199.44.82.218

Stick to the golf course(s) - so many pesticides and other chemicals on there, even the gnats dont stand a chance. Of course, the risk from golfers and greenskeepers could outweigh the benefit... nevermind. Good work.

From Bret on Fri, Jun 01, 2012 at 14:17:24 from 64.128.133.66

Well sunglasses would have helped my eyes but I didn't wear any - however the swarms were just overwhelming - felt like I was breathing them in.

Funny part was that the swarms were worse near the golf course Doug!

From Rob Murphy on Sat, Jun 02, 2012 at 08:49:25 from 24.10.249.165

Then I would suggest a dry, western climate free of bugs. No water = no gnat and mosquito breeding grounds.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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.   

 

 

Comments
From dugco on Sun, Jun 03, 2012 at 18:55:15 from 68.35.221.180

Congrats on all counts. Cynda is down to 12 days in Venice so shes bummed, but ready to come home too (so she tells us anyway).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.507.500.000.0013.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.100.0010.10

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.   

Comments
From Rob Murphy on Sat, Jun 09, 2012 at 11:05:58 from 24.10.249.165

Sounds like fun. And congratulations to Riley.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.008.000.000.0013.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

AM - 4 miles easy before work.

PM - 7.5 miles of fartlek work on the treadmill at lunch. 

Comments
From Rob Murphy on Wed, Jun 13, 2012 at 05:46:51 from 24.10.249.165

Four runs in 24 hours!

From Bret on Wed, Jun 13, 2012 at 07:04:36 from 64.128.133.66

Heh...I guess that's true. Thanks for pointing that out Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

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. 

Comments
From jtshad on Thu, Jun 14, 2012 at 09:21:39 from 204.134.132.225

You are pouring on the mileage! Keep running strong.

From Bret on Thu, Jun 14, 2012 at 18:26:24 from 96.252.165.20

Thanks Jeff - appreciate the encouragement.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.008.000.000.0013.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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.

Comments
From Rob Murphy on Sun, Jun 17, 2012 at 19:33:21 from 72.174.190.130

I just got my father's day gifts - obviously from a gift shop here in Leadville. A Leadville town marshall's badge from Andy and a moose refrigerator magnet from Abby.

Happy Father's Day!

From Bret on Sun, Jun 17, 2012 at 19:37:20 from 96.252.165.20

More to add to the awesomeness! Happy Father's Day to you as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

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. 

Comments
From Bam on Thu, Jun 21, 2012 at 09:43:23 from 89.204.191.227

Keep at it Bret. Well done for getting out there even though it was tough. The aerobic base will pay off. I noticed your 140bpm at 7.30 pace the other day - the aerobic base is paying off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.007.000.000.0014.00

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.   

 

 

 

Comments
From Bam on Fri, Jun 22, 2012 at 09:05:49 from 95.83.204.144

Keep slugging away at it Bret. Make sure you get up and over that 100 mark.

From Bret on Fri, Jun 22, 2012 at 12:43:50 from 64.128.133.66

Bam - thanks - I need the encouragement!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.500.000.000.0020.50

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. 

Comments
From Bam on Sat, Jun 23, 2012 at 08:58:21 from 62.40.52.59

Nice one Bret. My feet were squishing today, but not from sweat, rather mountain mizzle. Nice write up and nice run.

From Bret on Sat, Jun 23, 2012 at 11:25:06 from 96.252.165.20

Thanks Bam - you've inspired me to step-up my game on my write-ups! :)

From Bam on Sun, Jun 24, 2012 at 00:10:20 from 89.204.247.189

106 beautiful miles - well done. But more importantly, you're into football (soccer). Spain are looking good - as usual - but I've a few quid on Germany and I suspect that the Germans will do the job: they're more clinical and direct than Spain. Plus look what Bayern and Chelsea did to the Spanish in the Champions league. Tonight's game should prove interesting - England v Italy. I'm rooting for England but I'm not sure if they'll turn over the Italians. You write off the Italians at your peril. As for the Irish... best we don't mention them:)

From Bret on Sun, Jun 24, 2012 at 11:00:28 from 96.252.165.20

Ah my friend - I love the game. This has been a good tournament too. Agree with you on Germany as having a good chance to win it all (though I loved the Greek equalizer on Friday - clinical counter).

As between England and Italy, I think they are well-matched - and I think both have done better than I would have expected going into the tournament. I like England to win, but unfortunately think they have less of a chance against Germany than does Italy.

Really have enjoyed watching Spain over the last few years - they play the game the way only others can hope to aspire in their game. I can't quite figure out what is lacking this year - other than they are getting a little older (aren't we all). Though I cannot understand the substitution of Fabregas with Torres - Can't they both be on the pitch at the same time - I think it would be a better move for them to substitute with someone else.

My flight is right at the time of the game today - so hoping there is a wifi availability to allow me to watch whilst in the air.

Oh yeah - not a Chelsea fan by any stretch (Arsenal supporter) - but thought it was great when they beat Bayern (lost respect for Ribery who seems to dive all the time now and never liked glass-bones Robben).

Lastly, the Irish...as the broadcasters put it - "we love the enthusiasm of the Irish fans" - in other words they couldn't say much for the team. Too bad - love Robbie Keane!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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. 

Comments
From Bam on Tue, Jun 26, 2012 at 02:38:21 from 213.191.242.129

Did you catch an early flight?

The football's looking interesting. I'm going for a Spain v Germany final with Germany stealing it (2:1) in extra time.

Stick in there with the miles.

From Bret on Tue, Jun 26, 2012 at 05:48:46 from 96.228.167.228

Well - I techinically got on the earlier flight, but because of weather delays - I left later than originally scheduled. Including 3 hours of sitting on the plane on the tarmac before take-off. Did not get home until after 11 pm - so that scuttled my chance at a second run.

I tend to agree with your prediction for the Euros - What an anemic performace by Endland!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

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. 

Comments
From Rob Murphy on Tue, Jun 26, 2012 at 06:24:55 from 24.10.249.165

That Debbie is starting to become a real pain in the ass hey?

Meanwhile, we are a dry, parched, wasteland with not a drop of rain in 28 days and 100 degrees every day.

From Bret on Tue, Jun 26, 2012 at 08:52:56 from 64.128.133.66

Indeed - lots of things being disrupted from normal life - road closures, beach erosion, trees and branches down etc.

I have to fly to Phoenix Wednesday - hoping for a few nice runs in some drier desert air. Will go out early in the morning or later in the evening for my runs.

From Rob Murphy on Tue, Jun 26, 2012 at 12:56:33 from 24.10.249.165

Early in the morning when it's only 98 degrees.

From Bret on Tue, Jun 26, 2012 at 13:34:22 from 64.128.133.66

Heh...yeah I just checked the weather - you are not joking. High of 113?? Feels-like temp at 7:30 am was 90. It will be dry though!

From Bam on Wed, Jun 27, 2012 at 07:09:08 from 89.204.254.187

Nice treadmill race:)

Watch your calf: most lower limb injuries start with niggles in the soleus/gastrocnemius junction (where the 'calf' joins the achilles). Do you have crepitus (creaking/grating) when you stretch the tendon? If so, you need the area 'stripping' - hurts like hell, but will stop problems from developing.

If you don't have crepitus, then the muscle/tendon might be going into spasm. If this is the case, don't stretch; do the opposite - find a position of ease ( use your hand to bend the knee and you'll ease the muscles in the lower limb area) and press your thumb (not too hard) into the most acute area of pain and hold for 90 seconds. You'll feel the tendon/muscle pulse at some point - that's a good sign: the brain is sending a signal to the muscle telling it that all is ok and it eases out of spasm. Also, this is what you should do if you're running and you suddenly get pain in the 'calf' area. Do not stop and stretch; stop and ease and press. That's 50 bucks lad:)

From Bret on Wed, Jun 27, 2012 at 07:35:01 from 64.128.133.66

Bam - thanks - no crepitus. Tried the active release a couple of times. Not sure there is a spasm either. Took some Aleeve - which has anti-inflamatory properties, last night, and the soreness completely disappated. Appreciate the advice not to stretch it though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

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. 

Comments
From Bam on Wed, Jun 27, 2012 at 15:26:48 from 89.204.249.235

Nice workout, especially as it felt mainly aerobic - you're getting strong.

Just a thought on the calf: are you training in the morning and then at lunch/early afternoon? If so, maybe waiting until the evening/12hrs later might help. You're probably leaving 8-12hrs between sessions, so my suggestion's more than likely redundant:)

From Bret on Wed, Jun 27, 2012 at 21:53:45 from 96.45.118.12

Thanks Bam - I generally am leaving a minimum of 6 hours between workouts - but over the last 5 days with the exception of today - I have had more than 12 hours between workouts. So I really think the calf thing may be just an anomoly - it is feeling better with the self massage too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

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. 

Comments
From Bam on Thu, Jun 28, 2012 at 13:15:06 from 89.204.170.230

Jakers - how do you run in those temperatures? I'd have to take to my bed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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!

Comments
From Bam on Fri, Jun 29, 2012 at 15:27:11 from 213.191.250.142

Are you going to come in over the century? That missed run early in the week's knocked you out a bit. I wouldn't push to get over the 100 - it's not worth getting injured over a couple of miles.

Looking forward to Sunday's final. Who do think'll win? I want Spain to win, but the Italians are hard to beat. I'm not sure...

From Bret on Fri, Jun 29, 2012 at 19:14:24 from 96.228.167.228

Bam - I think I may push through for 100 - but will see what tomorrow brings.

I am keen to see Spain win and think it will be a very good match either way.

Discovered we have yet another commonality - the Nimbus trainers. Been running in them since they were Nimbus 7's. Sometimes find buy one, get one for half price locally - and if they are the outgoing model, the full price is usually significantly discounted.

From Bam on Sat, Jun 30, 2012 at 00:19:40 from 89.204.229.3

I think the Nimbus are awesome. You just have to look at them and you know they'll look after your legs.

What do you wear for faster work like tempo/intervals/racing? I'm struggling to work out what's the best thing to go for.

You'll make it through the 100 - I'd drop in a cheeky little shakeout run in the evening after a longer run in the morning. The thought of having another 100+ week would be too tempting.

I noticed you've set a goal of cracking 3hrs and yet your training suggests you'll bust that up, easily. When and where are you planning to do your next marathon?

$20! I'll have my eyes fixed on the road when I go out tonight - might be able to find enough money to buy trainers:)

From Rob Murphy on Sat, Jun 30, 2012 at 13:00:01 from 24.10.249.165

The last time I found money while running was a twenty on the Furman University golf course in 1985. The whole thing went to beer.

From Bret on Sat, Jun 30, 2012 at 13:29:27 from 96.228.167.228

Rob - it is funny, I seem to find money when I am running rather frequently. Once found a $50. Mine went to buy ice cream from Cold Stone last night. :)

Bam - I have been using the Asics Tarthers as a racing flat, but I don't like them that much. Looking for something new myself.

My sub 3 hour goal has been ever present, but I think with this most recent build-up, I will put myself in the best position to do so this Fall. I am running in NYC in November.

From Rob Murphy on Sat, Jun 30, 2012 at 13:53:15 from 24.10.249.165

That's about what I would spend it on these days as well. That or gas.

Back then we could probably get ten 12-packs of Schaeffer's for $20. Might have lasted a weekend.

From Bret on Sat, Jun 30, 2012 at 21:21:03 from 96.228.167.228

Ahh the Schaeff's - I do recall that was a cheap purchase back in college - probably cheaper than water - and it was pretty close to water as I recall.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

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. 

Comments
From Rob Murphy on Sat, Jun 30, 2012 at 13:59:05 from 24.10.249.165

Way to get in the 100.

I saw the latest Lance news. If they keep at it they might be able to void the wins of every Tour winner in history. Jan Ulrich could end up with several tour wins by the time he's fifty if he gets a few of Lance's.

From Bam on Sat, Jun 30, 2012 at 15:15:31 from 89.204.229.135

Top man, Bret. That long run in the heat must have taken some doing. You can relax now and enjoy the footie with that warm feeling of satisfaction that comes with another century.

Bumping from yesterday on your goals - I read your race reports and you've been knocking on that 3hr door for some time. I think it's going to open wide for you this autumn/fall.

I didn't find any money when I was out tonight, but I'll keep looking. Ice cream/beer are off the menu for me - maybe a selection of fruit; how sad I've become:(

From Bret on Sat, Jun 30, 2012 at 21:19:13 from 96.228.167.228

Thanks Rob - I still cannot figure out how one can be charged with doping without any positive drug tests. Will it all be based upon witness testimony? Seems a bit shakey. But he doesn't impress me as a nice guy - so perhaps they have a bit more than they are revealing at this point against ole Lance and he will get his due.

Bam - thanks - your prodding this week pushed me through the century mark yet again. Appreciate the encouragement.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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. 

Comments
From Bam on Sun, Jul 01, 2012 at 15:05:37 from 89.204.242.74

Ho ho, what a display of how to play the beautiful game. Very special.

Get some sleep Bret - that 20 yesterday, the early start and the heat will have taken it out of you. Keep plugging away this week. These 100 mile weeks will count when it matters. Enjoyed your write up on the Paris marathon - I watched it on the computer - fast up front.

From Bret on Mon, Jul 02, 2012 at 07:09:41 from 64.128.133.66

Bam - indeed it was a great performance by Spain - but an almost somewhat disappointing final where Italy was unfortunately left with 10 men to limp through the last 30 mins. I was perhaps hoping for a better / closer game. Spain showed how dominant they really are.

I decided to take your advice and got to bed early yesterday, missing my second run in favor of more rest as a better in the long run for my training. Of course that always throws things a bit off for me, as my body is accustomed to having 2 runs on most days...hopefully you are enjoying your time in Portugal by now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

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. 

 

Comments
From dugco on Tue, Jul 03, 2012 at 07:18:56 from 69.243.230.118

Good luck at the run tonight, Bret. Was looking like we might make it, but things just didn't work out. Jump up and down on the draw bridge for me.

From Bret on Tue, Jul 03, 2012 at 11:10:03 from 64.128.133.66

Thanks Doug - you will be missed. Besides who can I get to stay and pick up and then later mail me my age group awards?

From Rob Murphy on Wed, Jul 04, 2012 at 05:35:49 from 24.10.249.165

I woke up this morning at 4 AM to get ready for my 4th of July race and was bummed not to see a race report. You can't bang one out at 2 AM?

From Bret on Wed, Jul 04, 2012 at 08:20:33 from 96.228.167.228

Sorry Rob! - I actually began to do an entry when I got home, but decided to wait until the results were posted.

From Rob Murphy on Wed, Jul 04, 2012 at 09:23:24 from 24.10.249.165

Nice race Bret. You know, there have been some really good times at the Midnight Run over the years but never by me! That race is a tough one for three or four reasons I could list.

From dugco on Thu, Jul 05, 2012 at 09:31:18 from 68.35.221.180

Very nice, Bret - way to light a fire under those high school punks. Did you stick around for your hardware? Sorry I couldn't be there to grab it for you.

From Bret on Thu, Jul 05, 2012 at 09:38:55 from 64.128.133.66

Thanks Doug. This year apparently they did not even have the awards at the event. If you want them, you can pick them up offsite on July 15th! Think you can do that for me?

:)

From dugco on Thu, Jul 05, 2012 at 11:15:38 from 68.35.221.180

Heh! Lemme check my schedule... awww looks like I might actually be transporting kids to running camp at Berry College on the 15th - so sorry.

From Bam on Tue, Jul 17, 2012 at 10:00:19 from 89.204.170.143

Nice run, Bret - especially in the middle of the high volume aerobic work. The foundation is looking solid and when you build in the hills and cement it with speed you'll have a penthouse (sorry about that). I think if you stay healthy, you'll smash the 3hr mark.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

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.

 

Comments
From Rob Murphy on Wed, Jul 04, 2012 at 16:59:14 from 24.10.249.165

Doesn't the Midnight Run start at 12:01 AM on July 4th?

From Bret on Thu, Jul 05, 2012 at 08:35:03 from 64.128.133.66

The 10k starts at 12:15 am; but the 5k starts at 11:25 pm on July 3rd. I suppose part of my cool down was on July 4th instead of the 3rd, but I went with the date that I started the run. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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.

Comments
From Rob Murphy on Mon, Jul 09, 2012 at 10:45:49 from 24.10.249.165

Enjoy the week of cool mountain runs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.505.000.000.0012.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

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. 

Comments
From dugco on Fri, Jul 13, 2012 at 12:59:23 from 69.243.230.118

Wimp! I would have sauntered up to one of the dog-littered dwellings and asked for a Gatorade... a Gatorwhat?! We aint got no gators around here. Ye can drag your tongue across Rufus' water bowl if ye like, but then you better move on afore Paw wakes up and grabs his gun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.000.000.0013.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

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. 

Comments
From Jake K on Tue, Jul 17, 2012 at 12:29:07 from 155.100.226.54

Now there's your course/race for Sub 3:00! Very cool.

From Bam on Tue, Jul 17, 2012 at 14:58:01 from 89.204.162.2

Congrats on the entry. You should've opted for the more prestigious Tralee Marathon - you could've gone toe to toe with the Bamster:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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.

Comments
From Bam on Wed, Jul 18, 2012 at 15:30:44 from 89.204.230.198

Sounds like you put it in today - well done, Bret. Even your words sound tired. Make sure you take it nice and easy on the shake out. All the miles and the travel and fighting off a cold might mean you need to recharge. Hang in there - the light in the distance, what's it saying? Ah, yes...2:50!

I'm sure you know this already, but you're unlikely to find money when you're indoors on a treadmill:)

From Bret on Wed, Jul 18, 2012 at 15:57:47 from 64.128.133.66

Thanks Bam - I seem to have beaten the cold - but have to travel again this evening and again on the weekend. Perhaps I should instead chuck it and set about writing a great novel? At least I would get naps. :)

From Bam on Wed, Jul 18, 2012 at 16:04:43 from 89.204.230.198

Ha ha. Nice. The problem is most writers are skint and spend most of their time 'dreaming' about the great novel. I'm still saving up the pocket money the wife gives me so that I can get a pair of trainers to do tempo runs in - might try this barefoot malarkey.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

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.

 

Comments
From Bam on Thu, Jul 19, 2012 at 13:30:10 from 213.191.254.123

A pootle down memory lane. Must have been nice. I bet things have changed since you were galloping around campus. So, is your daughter attending the same college as you did, all those years back?

From Bret on Thu, Jul 19, 2012 at 18:35:42 from 216.234.133.223

Bam - yes indeed things have changed and continue to change. This daughter and her older sister are both attending the same school as I did too many years ago. Both are Fighting Florida Gators -and though I never nudged them in that direction- it is pretty cool.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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.

Comments
From Bam on Fri, Jul 20, 2012 at 07:04:28 from 89.204.174.66

YES! I knew I was right. Chief Inspector Jacques Clouseau, eat your heart out.

From dugco on Fri, Jul 20, 2012 at 07:27:28 from 69.243.230.118

I really like UF's track - the way they color-coded the exchange zones is so cool and dare I say logical. I have seen it on a few other tracks lately too. Just another reason I wish I went to UF instead of FSU - not! So, Is Riley swimming, or just coincidence that your visit is occurring when Jr Olympics going on?

From dugco on Fri, Jul 20, 2012 at 07:30:37 from 69.243.230.118

Went back a couple days in your blog - now I see you are orientationizing with Riley. Nice!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.504.000.000.0022.50

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.

Comments
From Bam on Sat, Jul 21, 2012 at 06:40:17 from 89.204.230.93

A cheeky little 7 to start the day - nice. Will you drop in a 15.5 to get up to the 100 mark? Time will tell; I'm sure the Open and the TDF T.T. will help motivate you. There's some hullabaloo about something Wiggins said - it's on the Lets Run site; it's worth a read if you're into all the doping stuff.

From dugco on Sat, Jul 21, 2012 at 19:54:39 from 68.35.221.180

Thanks for the exciting virtual trip around Dunedin - used to love watching those thunderstorms roll in... from a safe location!

From Bam on Sat, Jul 21, 2012 at 22:41:03 from 89.204.241.99

Well done for making the 100 mark again, Bret. Your aerobic base is building nicely. And what an adventure to round off a good week's training. This running lark isn't as boring as people think. Glad you got home safe. My wife would've locked the doors in the hope that flying debris or lightning would have taken me out.

From Bret on Sun, Jul 22, 2012 at 19:55:00 from 98.103.32.70

Doug - probably a bit more detail than necessary - but I thought you and Rob might like to hear about some familiar places.

Bam - wife was not too happy with me. Next time I may be locked out too. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

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...

Comments
From Bam on Mon, Jul 23, 2012 at 00:00:00 from 89.204.238.91

Well done for getting in the double on top of all that travel. Watch those business shoes don't snap away at your tendons today:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

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. 

Comments
From Rob Murphy on Mon, Jul 23, 2012 at 20:27:45 from 24.10.249.165

I continue to be in awe of your consistency. Can't help but think that this is the year you should be running Des News.

Just running the 10k tomorrow (my new "specialty") Should be fun.

From Bam on Tue, Jul 24, 2012 at 00:26:56 from 89.204.252.200

Following on from Rob's consistency point, this is the important time - I think you'll notice a jump in your fitness levels soon. This is the point where you have to keep going, keep banging out the miles, keep doing the doubles when you're tired. Then when you do your hills and speed, things will fall into place and I'm positive that your running will be more economic and much faster than before. Stick in there, Bret.

From Bret on Tue, Jul 24, 2012 at 06:50:53 from 64.128.133.66

Thanks guys - this week marks the end of my aerobic build-up; as I move to hills for the next 4 weeks (should be a challenge in pancake-flat Florida). I have gotten past the early fatigue and question marks of the big miles - the hills will test my mettle, I am sure.

Good luck in the 10k today Rob - looking forward to your report.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.500.000.000.0018.50

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. 

Comments
From Bam on Wed, Jul 25, 2012 at 02:39:35 from 89.204.238.97

Nice day's work, Bret - especially the evening session. It'll be interesting to see how your runs compare to previous marathon prep's. In fact, I'll have a look later today and let you know...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

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. 

Comments
From Rob Murphy on Wed, Jul 25, 2012 at 07:34:19 from 24.10.249.165

You can't wear running shoes to work? Maybe paint an old pair black?

From Bam on Wed, Jul 25, 2012 at 14:58:20 from 89.204.252.224

Good choice to opt for the easy run. You can always do the fartlek another day, whereas if you had injured yourself it might have put you out for a good while. Good miles and you get tonight off:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.500.000.000.0018.50

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. 

Comments
From Bam on Thu, Jul 26, 2012 at 14:57:05 from 89.204.174.43

I'd agree about mileage aiding in the healing process. I think the doubles help too. But wait until you get stuck into the hills and speed. You'll feel terrible at times but all the miles you've put in will help you more than you could imagine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.007.500.000.0013.50

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. 

Comments
From Bam on Fri, Jul 27, 2012 at 13:45:41 from 95.83.229.108

Great session, Bret. I think it was good that you didn't have your watch to measure your HR. Going off feel and running at 6:30's is nice work. You've run within yourself at M.P and could possibly have gone the whole way. And there's 14 weeks to go for you to develop your fitness. If you stay healthy you'll mash it up. Great week and good session today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

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.

 

Comments
From Bam on Sat, Jul 28, 2012 at 14:29:19 from 95.83.226.34

Great week Bret. I wouldn't worry about that extra half hour - two hours is plenty of time to be on your feet with 14 weeks to go and on the back of a 105 mile week. Now your doing some harder stuff, you'll notice the miles more - I have. I think you've just gotta hang tough but listen to your body, which you did today. Play it safe. The cycling was good today. 250k is some distance on a bike without an engine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

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. 

 

Comments
From Bam on Mon, Jul 30, 2012 at 08:18:28 from 89.204.240.131

Although I'm an advocate of hills, I'm not an expert. A couple of observations, which should, perhaps be taken with a mountain of salt.

The technique aspect of the effort sounds perfect - if you're looking at strength, alone. I wouldn't do the 400m jog uphill after the effort followed by running downhill quickly. I'd do the effort and then jog back down.

People go on about running downhill but I think the risks outweigh the benefits. You have to watch your hammy's and more importantly your I.T. Band. If you upset the I.T.B.(very likely running fastish downhill) and it becomes like a rod, you'll have all sorts of problems. Whereas, uphill is safe and effective.

Also, I'd find a hill that's a touch steeper - 5% to 7%.

I suspect you're going to do the bounding and all the other stuff; if you are, you don't need to do more than two drills of each exercise.

Personally, I'd go for the Canova method rather than the Lydiard (but I'm not going to get into a fight about Lydiard and Canova).

With Canova, you do 8x8 sec's flat out up a steep hill 7% +. This is a supersonic session: easy to do, helps you recover, and the benefits are huge, especially if you do these at the end of a long run, later in your training.

I'd also go for the 10x1min session off a jog back rec - this is a killer, but helps economy, strength, and gets you up in the max heart rate zone - good prep. for purer speed work.

A weekly run over hills is good too, as is a 4-6 mile uphill lactate threshold effort, but I think you live in a flat area, so perhaps the treadmill would be handy.

Anything you do on the hills will help - just be careful on the downhills: you don't want to waste all the hard work with an avoidable injury.

Great session. You'll notice things getting harder now:(. Stay on top of your rest(afternoon naps:), sleep, and food). Food's huge for the recovery stuff. If you're organized, you'll be able to control the food aspect. Highly recommend, plums, raw organic chocolate, and cinnamon: these are topnotch anti oxidants and you're going to need plenty of antooxidants to stop yourself from getting run-down. Keep at it and enjoy.

From Bret on Mon, Jul 30, 2012 at 08:48:35 from 64.128.133.66

Many thanks. I have not read through any of the Canova hill training descriptions - will have to do so now. Finding a steep hill of significant length is a bit of a challenge here. The bridge over to the beaches in Clearwater will have to be used.

Logisically could require careful scheduling....

Will back off on the fast downhill per your advice.

I did intend to start the bounding and springing on the next session. Would you limit the sessions to 2-3 times per week or more frequently?

From Bam on Mon, Jul 30, 2012 at 09:10:55 from 89.204.240.131

I'd do your 300m efforts with a jog back rec and back it up with one session of the bounding etc and a treadmill, lactate threshold effort over 4 miles with an incline. Then, with your long run (2nd half at mp) and recovery runs, you'll have a good balance and an increase in quality that will prepare you (ligaments, tendons and muscles etc) for the next phase.

From Rob Murphy on Mon, Jul 30, 2012 at 11:39:13 from 24.10.249.165

You know that treadmills have incline settings for hill running right?

Stadium steps are good. Also, feel free to come to Utah for a week or two.

From Bret on Mon, Jul 30, 2012 at 12:08:28 from 64.128.133.66

Thanks Rob - I do know about incline settings :) - but was not sure if it would work well with the bounding and springing drills - mechanically equivalent to outside. Stadiums of course are another option - I think Marty Liquori advocated their use especially for people living in Florida.

If all I had to worry about was training - I would definitely spend several weeks in Utah and stay at altitude for a while. Too bad my avocation is not my vocation too.

From dugco on Mon, Jul 30, 2012 at 12:22:47 from 69.243.230.118

In my cycling days down yonder I recall a bridge or overpass over a train track or lake on A19. Not sure how close that is to you now, but I remember it as a nice little challenge. Of course, it may not have a pedestrian section to speak of. Not a whole lot of options down there.

From Bam on Mon, Jul 30, 2012 at 13:36:36 from 89.204.240.131

Great improvement since April - got to fill you with confidence. All those miles are paying off and you haven't even started training yet:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

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. 

Comments
From Bam on Tue, Jul 31, 2012 at 15:26:58 from 213.191.247.242

Great news that the legs have held up and that you're not stiff. It might not be to do with how hard you worked or the steepness of the hill, it might be that your legs are stronger from all the miles.

From Bam on Wed, Aug 01, 2012 at 03:32:01 from 89.204.234.197

Why do you hit the treadmill when it rains? Get out there and run in the wind and rain:)

From Bret on Wed, Aug 01, 2012 at 07:09:29 from 64.128.133.66

Would like to think my legs are strong from the mileage, but after this morning, I am thinking it was just DOMS.

I generally enjoy running in the rain, but when there is lightning - I give it due respect and stay indoors. They say this area of the world is the "lightning capital." More strikes per minute per whatever. Not sure that's a scientific measure - but I can tell you that a number of people each summer are struck by lightning here.

When I was in college and worked on the beach in the summer time one year, a man was killed by a lightning strike not even a half mile from where I was working.

Sounds like you have rain quite a bit in Tralee - does that include thunderstorms too?

From Bam on Wed, Aug 01, 2012 at 07:49:24 from 89.204.234.197

It probably is DOMS - 48hrs after and all that.

I was half joking about hitting the treadmill - I didn't know that the storms were that serious; you stay indoors, even if it's not raining.

We get storms but not too much lightning. I'll think twice now, about going out when there's a thunderstorm.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.750.000.000.0014.75

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. 

Comments
From Bam on Wed, Aug 01, 2012 at 14:50:13 from 89.204.250.119

Hey Bret, Tiddles Maloney here. I'd say Drew would wipe the floor with Bam:)

Good session and some handy miles after. I've been reading Bam's training diary and like you, after a hill session, he's wiped out. Suspect that means you worked hard.

I suppose everybody in Florida will switch off there televisions for the mens 100m and 200m and 4x100m (track).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

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.

Comments
From Bam on Thu, Aug 02, 2012 at 08:45:55 from 213.191.236.91

That 8 miler sounds like the runs Bam does each morning. You'll probably find that your easy pace is about to increase - I'd keep an eye on the pace of your easy runs, so that they don't whack you so much that you have trouble with the harder stuff. Bam's struggling this week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

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. 

 

Comments
From Bam on Fri, Aug 03, 2012 at 10:28:14 from 89.204.226.179

If you haven't gone out for your second run already, I'd suggest - based on recent experience - doing another rec run and giving yourself the extra day or two. Jamming the sessions together might leave you trashed for a good few days and ruin your other sessions. When you're recovering, your body's adapting to the overload - it's important to let this happen. There's no rush...

From Bam on Fri, Aug 03, 2012 at 12:35:13 from 89.204.249.13

Bret, ho, ho. No wonder you're excited. All those miles are starting to pay off. A couple of weeks back Bam did a 4 mile threshold run and the A.P. was 6:07. Last week it dropped to 5:49. I'm sure you know how to work out your M.P. etc. One thing's for sure, if you stay healthy and have some good luck, you'll be smashing through 2:50, never mind 3hrs. Great news. Hard work pays off.

From Bret on Fri, Aug 03, 2012 at 13:56:21 from 64.128.133.66

Heh..thank you sir. Not getting ahead of myself just yet - but hopefully if I stay healthy, I will be enjoying the benefits of all this toil in November.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

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. 

Comments
From Bam on Sat, Aug 04, 2012 at 08:26:19 from 89.204.164.211

That's a great week's training, Bret. When your body starts to adapt from the stress of the hill-work your running economy will be super efficient and then with the pace stuff, you'll be zipping along.

From Bret on Sun, Aug 05, 2012 at 10:57:27 from 96.228.167.228

Thanks - it was a solid week for me, really pleased with the progress too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

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. 

Comments
From Bam on Mon, Aug 06, 2012 at 13:52:36 from 89.204.231.203

You know you hit the treadmill so you could watch the synchronized swimming - there's no point trying to let on you're not a fan. We know your secret:)

Good miles and a good workout today. Yesterday's rest will have done you some good.

From Bret on Mon, Aug 06, 2012 at 17:18:53 from 96.228.167.228

Hahaha - have to admit I got a good chuckle out of that comment - thanks as always Bam.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

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. 

Comments
From Bam on Tue, Aug 07, 2012 at 10:07:56 from 89.204.249.59

The quietude of running is quintessential for sorting out the quotidian quandries that life presents us; I hope it's all good stuff that you're sorting out.

From Bret on Tue, Aug 07, 2012 at 19:54:10 from 96.228.167.228

Excellent alliteration, once again Bam. Not all good stuff to sort, but sorted it has been.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

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. 

Comments
From Bam on Wed, Aug 08, 2012 at 13:48:15 from 89.204.239.58

Rupp looked good today, considering his exploits the other night. I think he might get in there again, if all goes well.

Keep the chin up and keep chipping away at the training.

From Bret on Wed, Aug 08, 2012 at 19:46:02 from 96.228.167.228

Bam - thanks, I am struggling a bit this week, appreciate the encouragement.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

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. 

 

   

Comments
From Bam on Thu, Aug 09, 2012 at 08:42:47 from 89.204.162.162

Getting up at 4:30 a.m to do a hill session is nuts! I'd stick to the Clearwater Beach Bridges. Respect for the dedication.

Later, I'll look up Joe Burgasser.

I'm watching dressage to music. Never been into the whole horsey thing but I've got to say, horses dancing to music is amazing. Now a big fan:)

From Rob Murphy on Thu, Aug 09, 2012 at 16:13:31 from 24.10.249.165

He was winning the Master's division in every local race when I was a child.

From Bam on Fri, Aug 10, 2012 at 03:41:15 from 89.204.239.204

I looked up Old Joe. He was knocking out 90 miles a week - with speed work - at the age of 70! Ilove his attitude about food and exercise and healthy living etc. Very inspiring.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.502.000.000.0014.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

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. 

Comments
From Bam on Sat, Aug 11, 2012 at 13:19:46 from 213.191.240.3

Nice long run in the bank. And yet another week up around the 100 mark. Well done for digging deep this week. And so, another week on this spinning ball of fun begins anew...

From Rob Murphy on Sat, Aug 11, 2012 at 13:47:58 from 24.10.249.165

Nice job. I was afraid you might not reach 100 for a while there.

From Jake K on Sat, Aug 11, 2012 at 20:08:49 from 67.177.11.154

You've been super consistent w/ the ~ 100 mile weeks this summer. Nice long run to cap off another one!

From Bret on Sat, Aug 11, 2012 at 20:19:06 from 96.228.167.228

Thanks Gents - appreciate the kind words. Rob, I wasn't sure myself if I would get it done this week. Happy to have another one under my belt.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 easy aerobic miles on the treadmill on a very hot muggy day outside. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

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:

Comments
From Bam on Mon, Aug 13, 2012 at 10:04:31 from 89.204.245.251

As you are mentally fatigued, I'll keep this simple:)

Keep an eye on your diet/nutrition: sometimes when you're feeling zapped it can be down to what you're putting in your mush or not getting enough sleep, especially with the long runs and miles. Complex carbs and water and beautiful afternoon naps. I'm sure you know this but you just might be too mentally fatigued to realise.

I doubt you can manage the naps - don't worry, I'll take care of that one for you:)

From Rob Murphy on Mon, Aug 13, 2012 at 10:33:20 from 163.248.33.220

It could be diet. Or it could be running 100 plus now every week for many weeks plus having a job and family obligations.

The job or the family needs to go.

From Bret on Mon, Aug 13, 2012 at 12:16:01 from 64.128.133.66

Thanks guys - appreciate the feedback. I know that the diet/nutrition suffered a bit this last week or so and I have had insufficient sleep too. I do have a nice couch in my office...just too busy to use it for naps as I have seen them do in Madmen.

From Rob Murphy on Mon, Aug 13, 2012 at 12:26:13 from 24.10.249.165

Ah, Mad Men!

You'd need to have the scotch/rocks while kicking back on the couch. Two or three more at lunch.

I wonder if they ever measured post lunch productivity?

From Jake K on Tue, Aug 14, 2012 at 08:50:14 from 155.100.226.54

That is an excellent website! And since its just pictures, it doesn't really waste too much time!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

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. 

Comments
From Bam on Tue, Aug 14, 2012 at 08:19:26 from 213.191.244.23

There's no better feeling than having your legs mullered by a hill session.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.000.000.0013.00

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.   

Comments
From Bam on Wed, Aug 15, 2012 at 14:36:00 from 89.204.237.186

Those drills have battered your old legs:) Keep at it. Once you finish the hills, you'll feel very strong.

From Bret on Wed, Aug 15, 2012 at 20:35:07 from 96.228.167.228

Indeed, and mornings are tougher as I get older too...

From Jake K on Wed, Aug 15, 2012 at 20:48:05 from 67.177.11.154

Rumor has it that John L Parker is working on a once a runner prequel!

From Bam on Thu, Aug 16, 2012 at 05:43:47 from 89.204.242.253

Bret, first off, take everything I say with a mountain of salt - I'm nuts. But listen to this: Don't go hammering the pace of runs on rec days: you'll end up injured.

Following Lydiard will work perfectly well for what you want to achieve. Keep to the plan and then after you've smashed 3 hrs look at what you want to do next.

From Bret on Thu, Aug 16, 2012 at 08:03:12 from 64.128.133.66

Jake - very cool news. Had me thinking about it during my run this morning. I head up to Gainesville ("fictional" setting for the original book) this weekend to move my two daughters into school there -

Bam - thanks, you are absolutely correct. I would deem that more of a detour and frolick - not a plan to do that regularly or anything. After all, we do this running thing for enjoyment.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

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.

 

 

Comments
From Rob Murphy on Thu, Aug 16, 2012 at 09:42:39 from 24.10.249.165

Nice workout.

I just gave you some free advice over on Bam's blog. I wish I knew that guys name!

From Bret on Thu, Aug 16, 2012 at 10:17:25 from 64.128.133.66

Thanks - I saw that. Glad to be of use as an example - and appreciate the recommendations. I am in agreement and have been searching for a half marathon in October that's not going to require me to leave the state. Happens to be one the week before NYC in St. Pete but I don't want to race one week before the marathon.

I have the Lore of Running (I think you introduced me to it last year as a matter of fact) - to me it tries to be an encylopedia of all things running without necessarily getting really granual on some subjects. Good reference material. Anyway, I do think the old school guys raced way more frequently than now. Indeed there may have been some discussions on this board about how elites nowadays only chose a couple of races per year -The issue is how can they expect to be good at racing if they don't even have an opportunity to learn/experience it. One may argue correctly that a race (if not the one peaked-for) is a simply a workout in the overall training plan.

Reminds me of that published version of Steve Scott's running log from 81-82. Where he pretty much raced year round and found time to train and set records.

From Bam on Fri, Aug 17, 2012 at 09:07:27 from 89.204.229.9

Ah, but you see chaps, they didn't wake up one morning and suddenly say, "Today I'm an elite; I must race every other day" and then put on their flats/spikes and start racing the world.

Bret, I'm sure you've read the Coe book (Peter Coe on Seb's training and stuff). He goes on about the importance of not racing too much. I think the important thing is the timing of the races and how you use the races. There's nowt wrong with racing, it's the whole point of what we do - to a certain extent.

My 2 cents worth: race a half 4-6 weeks before your marathon. You shouldn't be 5k/10k fit 6 weeks before a marathon, if you are, something's wrong with your marathon training - that is, according to Canova and I agree with him.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

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. 

Comments
From Bam on Sat, Aug 18, 2012 at 07:05:12 from 89.204.233.21

Another 100 bites the dust. Great week. Great stuff. How long did the 20 take?

From Bret on Sat, Aug 18, 2012 at 07:07:10 from 96.228.167.228

Thanks - I did not wear a watch this morning - just glanced at the clock as I went out - and when I came in. Roughly around 2:40-ish - give or take.

From Rob Murphy on Sun, Aug 19, 2012 at 16:10:49 from 24.10.249.165

Running through a rain shower sounds awesome! We have had less than an inch of rain since May. Everything hot, dead, dusty, and dry.

Does Lydiard ever advise taking a reduced volume week during a marathon build-up? You know, to allow you to begin to feel the positive effects of your increased fitness?

From Bret on Mon, Aug 20, 2012 at 07:41:53 from 64.128.133.66

Rob - I have heard about all of the dry drought conditions throughout the country - but here I would have to say it has been much wetter than in quite some time. Too much of anything seems to get old. Just as you would enjoy a rainy run - I would love a non-humid dry day where my clothing doesn't appear that I have just jumped in a pool when I finish a run.

Lydiard doesn't have a plan of a "down" week much like some coaches advocate (every third or fourth week - slight reduction in mileage or effort) - but instead has a "freshening up" period about 10 days before the main race. If the training is for a season or series of races, he has some suggestions for lighter training during those weeks too leading up to the main competition or race.

Personally, I seem to get positive feedback from workouts from time to time - measuring HR and pace from similar workouts weeks earlier. So, I know I am improving - plus I keep dropping weight (another measure).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

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. 

Comments
From dugco on Sun, Aug 19, 2012 at 20:25:08 from 68.35.221.180

We had a little caravan to Gatorville as well - saw 4 accidents between Lake City and the Williston exit - nasty rain today. Got Cynda moved in off campus too - serious upgrade in accommodations and a bit of a break in cost. No running for me today... plenty of driving and eating as cross training.

From Bam on Mon, Aug 20, 2012 at 02:18:08 from 213.191.248.47

I bet it'll feel odd about the house with your two eldest 'away' and just the 'little one' left.

I think when my two get to that age, I'll be taking some sort of course at their university - so that I can keep an eye on them and chase away any young men.

From Bret on Mon, Aug 20, 2012 at 07:17:57 from 64.128.133.66

Doug - nice cross-training! Was wondering if you may be about the town in G'ville yesterday. We should have planned another run together on the trails! Agree with your comment about the accommodations - I think Bradlea's place is as nice or nicer than my first apartment when I first got married. Times sure have changed.

Bam - you should probably start looking at university courses now - the time passes very quickly; before you know it they will be off to school.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

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.

 

Comments
From Bam on Mon, Aug 20, 2012 at 14:47:04 from 95.83.231.255

Bret, that's some serious improvement, but I'm not surprised. Wait until you start doing some speed work - you'll be checking your watch to make sure it's not faulty. Exciting times.

Meant to ask you, what do you think about the Nimbus 14's? I liked them at first, but I prefer the 13's because I find them softer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

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.  

 

Comments
From Rob Murphy on Tue, Aug 21, 2012 at 11:58:02 from 24.10.249.165

It's the water chestnuts I tell you! I've been saying for years those things are magic.

From Bam on Tue, Aug 21, 2012 at 16:13:31 from 95.83.227.146

Were you doing bounding and skipping etc on a treadmill? I can't even run on a treadmill (seriously) never mind do hill drills. I couldn't imagine doing the drills on a treadmill.

I think a sustained run with a fixed gradient would work on a treadmill. Maybe you should revert to your initial hill for the drills. Although you must be nearly finished the hill phase, and that's when the real fun starts...

From Bret on Wed, Aug 22, 2012 at 06:10:19 from 216.234.133.223

Bam - no I did not attempt any bounding or springing on the 'mill. Just the 8x8 and a few high knees sessions. You are correct, I have just one more hill drills session before the next phase.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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.

 

Comments
From Bam on Thu, Aug 23, 2012 at 00:46:55 from 89.204.234.67

You seem to be recovering well from the stress workouts - must be all those meetings: the sitting about and relaxing etc:)

What happens in the next phase of your training as you move away from the hills and how often do you 'stress' the body?

From Bret on Thu, Aug 23, 2012 at 08:07:40 from 64.128.133.66

I am still figuring out the plan - but I think I will begin this part of the training with some anaerobic work in the VO2 variety - perhaps 2 times per week along with a long run on the weekend and recovery runs in between. Second phase will hone in on the thresholds before I move to sharpening. Always open to insight and suggestions.

From Bam on Fri, Aug 24, 2012 at 04:06:46 from 213.191.236.29

Sounds like a good plan.

Some suggestions:

1. I'd try and 'do something' in the 2nd half of the long run - at the very least, make sure you're not going slower than your normal aerobic pace: running too slow will introduce bad running form.

Before you introduce your threshold run phase, you could do a progression in the 2nd half or a fast finish in the last 4 miles or so.

2. With the VO2 max, a lot of people say mix up the sessions so the body doesn't become 'comfortable' with the stress.

That's fine for runners who've been running for years and doing rucks of 'speed' work - they need variety to stress the body. But keeping the sessions the same (5x800m - 3k pace and 4x1mile 5k - pace) you can see and measure your improvements. You can also predict what pace to do the sessions at and you can even, to a certain extent, precict your 10k, half, and marathon times, from your 5k session.

3. Stock up on turmeric, ginger, onions (red) and grapes (red). I'll explain later - but short version: natural pain killers/anti-inflammatories.

4. If you thought you'd lost some lard, wait and see what happens when you start your VO2 max sessions - you better warn the old lady. Stock up on bagels or some sort of carb you like -you're gonna get the munchies.

From Bret on Fri, Aug 24, 2012 at 09:41:31 from 64.128.133.66

Thanks Bam - I appreciate the suggestions.

Overall I am so pleased with my progress aerobically, I am concerned that I may overdo on the anaerobic phase and end up worse off - so I will likely be more conservative in my approach and monitor how I am feeling/performing very closely.

Couple of questions -

Shall I introduce the fast finish on the long runs now or after a couple of weeks?

On the VO2 max sessions - do you recommend 60 or 90 sec rec or equal recovery to the work bout? I was thinking the former but am seeing suggestions for the latter as well.

From Bam on Fri, Aug 24, 2012 at 10:05:16 from 89.204.164.50

Couple of points:

I suggest doing something with the second half of your run now. Probably 90% of pmp for 3 miles, then 3 @ 95% of pmp and finally 3 @ pmp. You should be able to cope with this easily.

Then you can lengthen the pmp to 4 miles, 5 miles and so on. Then you can go from mp up to 103% of pmp - this helps narrow the gap between half marathon and marathon pace which is what you are trying to do.

I understand your anaerobic concerns. Why not do - one long run, one run @ mp starting at 8 miles and building each week and one VO2 max session. This way you're not hitting your system with too much.

On the recovery, 90 sec's is better, imo. Anything longer than this is pointless. You don't get rests in races. The speed you'll get off 90 sec's rec is plenty. 60 sec's might be too tough and you might not get enough speed.

Once every 2-3 weeks drop the VO2 or tempo session and do a pure lactate threshold run of 4 miles. This is a beauty if you get the pace right. If you decide on this option, I'll explain how to work it out.

What you are doing is shunting the lactate while developing tolerance and this helps with mp. This is not your Tinman or Daniels threshold/tempo session - it's a Bam session and it's Bamtastic.

From Bret on Fri, Aug 24, 2012 at 13:00:57 from 64.128.133.66

Awesome advice - much appreciated Bam

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

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. 

Comments
From Bam on Thu, Aug 23, 2012 at 06:19:41 from 89.204.255.97

Those 8x8 blasts are great on so many levels. I think that's my most important session.

If you take 2 mins walk rec, you should find the session really easy and no problems after. If I were you, I'd try to find a way of keeping 1 session of 8x8's a week - I do them on a rec day. Because they are alactic, you're working your C.P. system - so long as you take adequate recovery - and therefore, the session doesn't impinge on the rest of your training.

From Bret on Thu, Aug 23, 2012 at 08:08:41 from 64.128.133.66

Love the 8x8's and will continue at your suggestion to incorporate them straight through.

From Jake K on Thu, Aug 23, 2012 at 08:35:13 from 155.100.226.191

The 8x8s are the next thing I'm going to add in... after this marathon in a few weeks, for the next cycle.

You're going to crush 3hrs with plenty of room to spare!

From Bam on Thu, Aug 23, 2012 at 10:09:16 from 89.204.255.97

Just another suggestion: Bret, maybe on your last two long runs, you could think about dropping in an 8x8 sec hill blast at the end of the run. This will really help with the recruitment factor etc. It's something Renato Canova suggested to a friend of mine who is a 2:35 man.

Jake, as well as doing the 8x8's once a week, you could think about adding them on the end of your long runs maybe 5 weeks out.

Another idea is to do 3 miles hard -uphill! - at the end of your long run. I know it doesn't sound too appealing but it's a cracker for recruitment etc.

I agree with Jake, you're gonna obliterate 3hrs.

From Jake K on Thu, Aug 23, 2012 at 10:26:22 from 155.100.226.191

Bam - that's a great idea. My favorite LR spot (the Jeremy Ranch that I frequently mention) is gradually uphill for the last couple miles of the run... and it finishes at a spot w/ a couple of steeper gradients that would be perfect for the 8x8

From Bret on Thu, Aug 23, 2012 at 18:11:34 from 96.228.167.228

Thanks guys - really appreciate the confidence-building comments. I am wary not to get ahead of myself, but I really am feeling quite good about things right now.

Jake - really enjoyed the post on your blog and all of the discussion. I just came to the party too late to add anything of substance.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

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.  

Comments
From Jake K on Fri, Aug 24, 2012 at 11:55:16 from 155.100.226.191

What are your race plans, Bret? I think I remember you saying that you were running London next spring - is that right?

I imagine the racing season in Florida isn't really going strong this time of year... more good races during the winter months?

From Bret on Fri, Aug 24, 2012 at 12:58:48 from 64.128.133.66

Jake,

I am running the NYC marathon on November 6 and am indeed also running London in the spring.

As a lead into NY I am looking at a couple of local 10ks and a 5k with a half marathon on October 6 - the Marine Corp 1/2 marathon in Jacksonville.

The really enjoyable races in Florida actually happen in the winter months because it is cooler and less humid. This time of year the weather is brutal.

From Jake K on Fri, Aug 24, 2012 at 13:04:37 from 155.100.226.191

How are you going to manage to run NYC with no bag check?!?! :-)

From Bret on Fri, Aug 24, 2012 at 13:57:56 from 64.128.133.66

I know!!! What are they thinking?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.002.000.000.0020.00

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.

Comments
From Bam on Sat, Aug 25, 2012 at 09:40:22 from 213.191.247.37

Another good week. Over the 100 mark again and a long run in the bank. At least you'll have an idea what to expect when you get stuck into your long run next week. The thing you got out of this run was that you stuck at it when you were feeling rough - that counts for a lot too.

Good idea to give yourself an extra day rec before the long run next week. The long run's a stress day, especially if you load it with some effort.

Watch yourself next week with the miles and the speed. I found that I had to drop my mileage about 5-7% with the introduction of VO2 max work and threshold runs. You'll need to recover properly. Mind you, you've been doing those drills on the hills and they'll probably be like the speed work.

Listen to your body over the next 14 days and take extra recovery days if you need them.

From Bret on Sat, Aug 25, 2012 at 12:45:03 from 96.228.167.228

Again - thanks very much. Good advice and comments.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

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).   

Comments
From Bam on Mon, Aug 27, 2012 at 14:17:21 from 89.204.239.77

I bet you enjoyed that extra hour in bed.

I was thinking about your speed phase. I think I mentioned something about it the other day but I feel it's pretty important so I'll reiterate it.

I've worked out that I 'need' two days rec after a workout - even threshold runs. I've mixed it up a bit to see what I can cope with and I can get away with the odd week with 1 day between 2 sessions but it takes its toll. If I were you, I'd opt for 2 days rec: better to err on the side of the cliche than to regret.

The 2 days rec also benefits me mentally - I don't find that I'm as taxed when I take the extra day.

Watch out for those storms.

From Bret on Mon, Aug 27, 2012 at 15:20:28 from 64.128.133.66

Thanks for the reminder - I have actually been giving the 2 days of recovery more thought over the weekend as a matter of fact.

Planning a 5 (?) x 800 off of 90 secs at 5k pace for tomorrow - but cannot sort out what the exact pace should be. I have not had a recent enough 5k race in my current condition to really test it. So my effort tomorrow will be to push enough to get at least a baseline and good session in. Any thoughts on that approach?

From Bam on Mon, Aug 27, 2012 at 15:44:50 from 89.204.249.117

It's hard to get the pace right for the first couple of sessions - I'm still struggling and I've done a few.

I would say, 5x800m off 90 sec is more of a 3k session than 5k. 4x1 mile or 5/6x1k off 90 secs are more of a 5k session. As it's your first speed session - as odd as this seems - I'd go with the mile reps. You only have to do 4. It's a perfect session for gauging your 5k time. Your legs should be able to cope with the speed, as the reps are not too short - if you were to do 800's or 1k's, you might go too hard.

Pick a time you think might be right (5:50's?). If after the first rep you think it was too slow you can pick up the pace. If you thought it was too fast, ease off a touch on the next rep.

The first two should feel comfortable hard (you should be thinking, will I hold this pace; get through the third rep and I'll be there etc), on the third rep, at the 800m mark, it should begin to hurt. And then on the 4th, after 400m's, you should be working hard.

With this session, you can work out eveything else you should be hitting from 1500m pace to marathon.

I know mile reps sound intimidating but they're long enough to make the first two efforts not seem too bad and then you're nearly done.

Whatever you decide on, enjoy:)Can't wait to find out how you get on...

From Bret on Mon, Aug 27, 2012 at 18:27:12 from 96.228.167.228

Ok good advice - (completely intimidated for some reason now...)Will let you know how they go!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

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.  

Comments
From Bam on Tue, Aug 28, 2012 at 12:48:56 from 89.204.233.173

What a great first session! And you only had 80 sec's rec. Hehehe... you were thinking, I'll show that Bam suggesting I aim for 5:50's.

Now you'll have a good understanding of where you're at, but take into consideration, you'll make a lot of ground over the next few weeks.

I'd suggest something a bit shorter next, maybe the 5x800m off 90 secs. This will help bring down your mile times.

Exciting times.

From Bret on Tue, Aug 28, 2012 at 12:58:50 from 64.128.133.66

Thanks to coach Bam for the guidance!

From Jason D on Tue, Aug 28, 2012 at 18:24:31 from 24.1.80.94

I don't think it's a matter of sub-3 hour at this point; it's a matter of HOW sub-3 hour!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

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.   

Comments
From Rob Murphy on Wed, Aug 29, 2012 at 11:26:04 from 163.248.33.220

Awesome workout yesterday. I was waiting for you to bust out something like that to see what you could do.

From Bret on Wed, Aug 29, 2012 at 11:52:52 from 64.128.133.66

Thanks Rob - it was nice to have something left in the tank too - just need to keep the old body healthy for a little while longer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

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. 

Comments
From Bam on Thu, Aug 30, 2012 at 13:18:44 from 89.204.253.198

I remember those early starts; not nice.

When's your next workout and what are you planning?

From Bret on Thu, Aug 30, 2012 at 14:14:08 from 64.128.133.66

Tomorrow - planning 8 miles at MP.

From Bam on Thu, Aug 30, 2012 at 14:33:43 from 89.204.253.198

Perfect. And what's mp?

From Bret on Thu, Aug 30, 2012 at 14:40:08 from 64.128.133.66

Well - by my rough calculations I think it is 6:30 per mile. I arrived at that based upon my session on Tuesday and the tempo run I did a couple weeks ago. I will know better when I see my HR during the session if that works or needs to be adjusted.

From Bam on Fri, Aug 31, 2012 at 05:31:46 from 89.204.174.52

I was thinking 6:25-6:30 too. But then I was thinking that's off your current 5K(ish) pace.

You'll be much faster in a few weeks time. Maybe 6:20 would be a better option: still conservative, but a good plan for the first half of the marathon.

You'd be able to cope with 6:20 pace over 8-13 miles as a mp tempo during the next few weeks and then later, when you do the longer tempo runs (14-18) the pace will be comfortable. You should, therefore, be able to get the balance right between burning fat and glycogen.

This would mean that when you hit 20-22 miles in the marathon, you'd have enough in the tank to power home:)

Let's see how you cope with the 8 today...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.008.000.000.0016.00

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.

 

Comments
From Bam on Fri, Aug 31, 2012 at 05:36:19 from 89.204.174.52

Play it safe. You've plenty of time. Drop the tempo into your long weekend run.

From Bam on Fri, Aug 31, 2012 at 13:21:14 from 89.204.254.116

Nice run Bret. It's all good stuff. You must be pleased with your form. All the work is paying off.

From Bret on Fri, Aug 31, 2012 at 13:25:40 from 64.128.133.66

Thanks! Quite pleased - this is somewhat uncharted territory for me - not sure how much to push things or to be satisfied that I appear to be comfortably ahead of my goal in terms of fitness and just make sure I stay healthy and injury free for the next 9 weeks.

From Bam on Fri, Aug 31, 2012 at 14:38:38 from 89.204.254.116

Yeah, I was thinking the same. What do you do? Jake might be able to help. I'm not sure as I haven't run a marathon or trained for one.

If I were in your position, I'd get to 6 weeks out and then settle into a mp based on what my form indicated.

6 weeks gives you plenty of time to do longish tempo runs at mp and drop in mp efforts in your long run. It will also allow you time to do some long intervals (3/4 x 3miles)at a pace just a touch quicker than mp with short recoveries at 30 sec slower than mp:)

I think now is too early to pick your mp as your fitness will improve over the next few weeks. But like I said, speak to somebody who's been there.

Enjoy the football. (What position does Delaney play?)Cocoa Beach sounds like a cool place.

This weekend, there are 35,000 Americans in Dublin to watch Notre Dame v The Navy - 'American football'. There was some great chat on the radio: some journo from the US was saying about Notre Dame living off its history as a footballing giant and that now it's mediocre etc. Very funny stuff.

From Bret on Sat, Sep 01, 2012 at 10:06:09 from 71.43.123.107

Bam - Thanks for the input - maybe Jake will have time to weigh-in on the matter.

Cocoa is right near the Kennedy Space center/NASA and is a pretty cool place. Famous for the Ron Jon surf shop - which is open 24 hours. In case you need to satisfy your late night surf board fix.

Delaney plays a holding center midfield position. They won their first game this morning 2-0 in the U19 classification. Abbreviated matches of 30 min halves and a minimum of 4 games in 3 days. Should be fun.

I was quite surprised to hear about the Notre Dame - Navy game in Dublin. College games overseas now??? The comments about ND being mediocre and living off their old reputation is apt by the way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

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.   

Comments
From Jake K on Sat, Sep 01, 2012 at 14:12:11 from 67.177.11.154

Ahhh, just 97% humidity, no big deal for you guys, right? :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

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.   

Comments
From Bam on Mon, Sep 03, 2012 at 03:37:19 from 89.204.171.61

Gnats and flies are the bane of my life. Running around the fields of Kerry, I'm always swallowing insects. In fact, I've missed my run this morning because of GI issues, which is probably down to eating flying insects.

Reports have reached these shores stating that Delaney's kicking seven bells out of the opposition and that's why Delaney's team is winning their games - the opposition teams are scared of Delaney The Dastardly Destroyer:)

More likely, it's down to Delaney's vision, cultured grace on the ball, and a plethora of sporting genes handed down to her from her mother, of course:)

There was a thread on LetsRun yesterday - something about a question for Renato Canova - and it was asking about how to work out mp when 'one' will be running faster in a few weeks time etc. Perhaps it was started by you! Might be worth keeping an eye on...

From Bret on Mon, Sep 03, 2012 at 05:48:36 from 71.43.123.107

Delaney thoroughly enjoyed hearing of such reports on your shores! Hope your GI issues improve. I am quite certain that I ingested a few foreign objects myself yesterday too. Yuck.

I am not the thread starter on Letsrun - but thanks for the referral - it is certainly timely.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.002.5015.00

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. 

 

Comments
From Bam on Tue, Sep 04, 2012 at 07:31:19 from 89.204.173.56

Bret, that's a perfect workout! You should feel zonked after it; it's a full-on, VO2 max workout.

Your 400m splits should be about 4 sec's faster than your 400m splits for your 4x1 mile sessions.

You've done your 800's @ 82's/83's so your 400m splits for your mile reps should be around 4 sec's slower (86's) - 5:44 pace (sound about right?).

Now what you need to do is make sure when you do your next session of mile reps that you hit at least 85 sec's for each 400m and do the mile reps in at least 5:40's. I suspect you'll hit the 400's in about 84 sec's to give you 5:36 reps. You might even go faster.

So, to sum up - in your next session of 4x1 mile, you should be targeting about 5:36 or even 5:34 pace. What pace you do the mile efforts in, dictates what pace you should target for your next session of 5x800m's. You improve quickly with these sessions and they are ideal for about 4-8 weeks of hard work. Great stuff and great workout.

How did Delaney The Dastardly Destroyer go on her final day?

From Jake K on Tue, Sep 04, 2012 at 08:22:50 from 155.100.226.191

I can't add any insight beyond what Bam already said, so I'll just say nice workout this morning!

From Bret on Tue, Sep 04, 2012 at 08:28:21 from 64.128.133.66

Thanks Bam. I was pretty spent after that one. And you are correct 5:44 appears to be right for the the mile reps.

Delaney's team were champions in the tournament. Hard fought game in the semis which was quite exciting with an equalizing goal from her team in the final seconds of normal time. No score in the extra periods and so they went to a penalty shootout for the victory. Delaney had a cracker of a penalty. Made her dad proud. They won in the finals also on penalties - but both teams were really tired and were at a 0-0 draw until they lined up for the spot kicks. Thanks for asking.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

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.  

Comments
From Bam on Wed, Sep 05, 2012 at 05:36:36 from 213.191.239.242

I don't want to spoil the party but:), your blood volume is still high from the workout - give it a few hours...

If you have recovered that quickly, then that's a great sign of how fit you are at the moment and bodes well for the next few weeks.

What's your next planned killer session?

From Bret on Wed, Sep 05, 2012 at 07:10:18 from 64.128.133.66

Give it a few hours and I will feel awful? Great... ;)

Debating on the next workout and the timing. I have thought about doing a local 5k race on Saturday morning. However I am conflicted about that for a couple of reasons: 1. It actually conflicts in time with Delaney's first cross country meet of the season; and 2. It may be better for my training to do a long run with a fast finish instead. 3. it would be a full 3 days of recovery runs before the race - and perhaps not a good use of training opportunities.

Conversely, the race would certainly test my fitness, give me some race specific running, and act as a short hard tempo/VO2 max effort.

Thoughts?

From Bam on Wed, Sep 05, 2012 at 07:37:01 from 213.191.239.242

If it conflicts with Delaney's race, then you're best to skip your race and do a long run with something added in.

If you can work around Delaney's race, then the 5k would be a great option. It's the same as doing the 4x1mile efforts, only you'd get more out of the race. I'm not a fan of racing for the sake of it but if it can be justified then I'm all for it.

You could do a 16-18 the folowing day (just to get some miles in) and not put in a fast finish, but do a decent tempo (10 miles @ mp) later in the week. This way you will have managed 2 good speed sessions, a long run that wasn't too taxing and a hard 10 miler.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

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. 

Comments
From Bam on Thu, Sep 06, 2012 at 10:40:02 from 89.204.161.78

Good to see you've recovered well and everything's tickety-boo.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.003.2013.70

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. 

Comments
From Jason D on Sat, Sep 08, 2012 at 10:02:33 from 24.1.80.94

When the temp matches the humidity, especially in the upper-80s, definitely a factor. Many, many weeks at 100+ miles, also a factor. You got in a solid workout at the end of 80+ mile week.

From Jake K on Sat, Sep 08, 2012 at 13:07:09 from 67.177.11.154

You've been putting in some big weeks, Bret, and didn't back off for this. Chalk it up to a hard workout and a good effort.

From Bam on Sat, Sep 08, 2012 at 13:30:57 from 89.204.172.206

Your batteries must be flat. It'll be something simple. Take a couple of easy days, watch your sleep, nutrition and hydration.

As Jake and Jason have mentioned, you're in the middle of heavy training with speed work in high heat and humidity and putting in some serious hours hunting gators - the combination of these things are bound to slap you about.

Some days are good, some days are tough; how you deal with the tough days, defines you.

What you made of Mr Jardine? Don't tell me - show me.

From Bret on Sat, Sep 08, 2012 at 17:17:16 from 96.228.167.228

Thanks guys for helping me keep things in perspective - so, I am moving forward.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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....

Comments
From Rob Murphy on Sun, Sep 09, 2012 at 19:14:56 from 24.10.249.165

Nothing in this entry makes me miss Florida.

58 degrees, dry, sunny for my morning run today.

You can fire back in January.

From Bam on Mon, Sep 10, 2012 at 02:10:35 from 89.204.241.42

The idea of a recovery run is to clear out the cobwebs, not run into them:) Glad you've perked up and that you're feeling better - must've been the Bam-nap.

From Bret on Mon, Sep 10, 2012 at 07:02:17 from 64.128.133.66

Ha! - Rob you know I left out some of the good stuff too - like squishy shoes as if you had stepped in a puddle - but you didn't. It is just that your shoes are saturated with sweat.

58 degrees and dry sounds like Nirvana about now.

Bam - you know you may have something with those naps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.002.5012.50

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.

 

 

Comments
From Bam on Wed, Sep 12, 2012 at 05:07:59 from 213.191.240.114

Good workout, Bret. I hate it when I've planned to run somewhere or do a session and then something/somebody gets in the way. Well done for adapting.

This morning, while out running, I was thinking what I would do if I were in Bret's Nimbus(es) from now to marathon day.

I'd do one more session of 4x1 mile in or around 5:36-5:40. Then I'd change the focus of the speed work to extend the speed while making it more marathon specific to blend it in with the long mp tempo runs.

If you like, I can mail a spreadsheet I have with some mp specific interval sessions. You just type in your predicted marathon time and it works out all the splits for the various sessions. EG, if you were aiming for 2:47:)(6:22 pace) you would do, 4/5 x 5k @ 6:17 pace off a 1k rec @ 6:50-7:00 min mile pace. Sounds tough, but the pace is a lot slower than VO2 max. This session is teaching your body to utilise lactate.

You build your 8 mile tempo to a 15 mile tempo @ 6:15 pace - followed by 1000 push ups:).

You also drop in a 10 mile tempo at mp at the end of your long run, finishing with 8x8 sec hill blast to recruit fibres. This, imo, is a must do session.

Anyway, I'd consider looking at doing some longer speed stuff, as after another 1-2 sessions, the shorter stuff isn't going to help too much from here on in. You now have to, imo, prepare your body to cope with the rigours of mp over longer distances.

From Bret on Wed, Sep 12, 2012 at 05:14:26 from 96.228.167.228

That'd be very much appreciated Coach. Please send it along if you have time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

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.    

Comments
From Bam on Fri, Sep 14, 2012 at 04:57:56 from 89.204.236.253

Surprised you're listening to Dylan - I had you down as being more to the right. But that's cool if you have lefty tendancies - it adds a humane colour to your persona:) - not saying you lack humanity or anything like that. Next you'll be listening to Cohen - then you'd be really cool and know what this ride's all about.

Now, if Mr Murphy were listening to Dylan, I'd get that.

Big run planned this weekend?

From Bret on Fri, Sep 14, 2012 at 06:50:38 from 64.128.133.66

My mother and father met in Greenwich village in NYC in the 60's seeing/listening to him and others like him. It was the music I heard in my house growing up. I probably went to a handful of Dylan shows with the old guy over the years before he passed away.

I think Mr. Murphy indeed listens to him.

Big run planned for tomorrow morning with Richie - 20 miles - fast at the end.

From Bam on Fri, Sep 14, 2012 at 08:31:58 from 89.204.226.28

Wow, it's difficult to imagine many moments in a lifetime that could outweigh going to see Dylan with your old fella; you have my seal of approval ie you have 'my' permission to listen to Dylan:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.003.000.000.0020.00

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. 

Comments
From Bam on Sat, Sep 15, 2012 at 09:29:09 from 213.191.245.92

Another long run in the bank. When you start doing the long intervals, the mp finish will start to feel easier. It's difficult to pick up the pace after getting tuned into 7:30 ish pace.

Another good week. Well done.

From Bret on Sat, Sep 15, 2012 at 20:03:18 from 96.228.167.228

Thanks - I think I may start to scale back the mileage gradually over the next few weeks. Not feeling all that great - hoping it can be improved with less volume.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

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. 

Comments
From Bam on Mon, Sep 17, 2012 at 06:19:41 from 213.191.240.67

Extra sleep carries the same benefits as a workout, only the sleep's easier.

What sessions have you got planned this week?

From Bret on Mon, Sep 17, 2012 at 06:45:39 from 64.128.133.66

Was planning to do 4 x mile and a long run with fast finish later in the week. However, I think I may do a few more aerobic sessions instead before trying anymore intense session. I think I need to get myself more into balance. Feeling quite fatigued, noticing a higher RHR, and more than anything else a general mental negativity and malaise over the last few weeks has me concerned that I am not responding well to the stresses of the anaerobic work and I may find myself regressing in performance or worse yet, injured if I don't address these matters. (sorry, that was probably more than you bargained for in your question.) :)

From Bam on Mon, Sep 17, 2012 at 07:12:04 from 213.191.240.67

I was half expecting that answer. I'd suggest you drop the 4x1 mile and keep the long run with the fast finish. Then next week start the long rep stuff. They will not take as much out of you - they are like a hardish long run with 'breaks'. I know exactly what you're saying about the fatigue - mental and physical.

Recharge and get things in balance and then go again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

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.

Comments
From Bam on Tue, Sep 18, 2012 at 07:20:53 from 213.191.241.71

Have you iced it? I'd keep an eye on it (my left one) and take it easy/steady for a few days.

Good that you were zipping along yesterday, while the HR was steady. How are the old body and mind feeling? Is the mental strain of all the training begin to ease? I found that throwing in an extra day of recovery runs helped.

Not long until you can have a good and well deserved break (2 days:)).

From Bret on Tue, Sep 18, 2012 at 08:06:12 from 64.128.133.66

I have not iced it - as it doesn't seem to have reached that level of significance. I sometimes like to note early signs of a possible injury on the blog to identify the duration of the period -- most times it turns out to be nothing at all. Just keeping an eye on it for now.

I read what you wrote on Derunzo's blog about the mental fatigue being insidious. Very insightful.

For me, with the move from base build-up to hills and anaerobic training, as one would expect, I began to notice some strain - more mental than physical. Now that I am knee-deep into it, I would have to say more than anything else, it is the mental fatigue that is the main challenge. IMO running 100 aerobic mpw is relatively easy, mentally-speaking by comparison to mixing in anaerobic work (which by the way, I could cope with much easier when I was much younger).

More should be written (maybe there is, and I just have overlooked it) on that aspect of training.

Removing the 4 x mile from my schedule this week was a relief itself.

Appreciate the good words of wisdom.

From Jason D on Tue, Sep 18, 2012 at 14:24:01 from 24.1.80.94

Is it toward the back of the foot near the heal but not quite the heal itself? I was having a similar issue, but coach Bam told me to take it easy for a few days. Well, I ran a half and I angered it nicely, but I've been running easy and it is cooling off. I'm still going to the podiatrist to be safe. Do you feel it most during the toe-off phrase or is that not an issue? I iced mine even when it didn't really hurt, but I have no idea if that is good or bad advice.

From Bret on Tue, Sep 18, 2012 at 18:00:37 from 96.228.167.228

Jason - not on the heal or back but near the front on the outside and underneath. I am taking it easy - no intense running for a few days. Will ice it tonight. Thanks. Yours sounds a bit like PF.

From Jason D on Tue, Sep 18, 2012 at 18:07:24 from 24.1.80.94

I see. I think mine is a cuboid issue. Didn't know if yours was similar. I'll stop trying to diagnose you then! I just hate to see people having trouble. Be well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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.   

Comments
From jtshad on Wed, Sep 19, 2012 at 08:00:38 from 204.134.132.225

Sorry about the pains, sounds like you are taking a good approach. It could just be some tenderness due to the miles and hopefully not a stress fracture.

From Jake K on Wed, Sep 19, 2012 at 08:43:08 from 155.100.226.191

Hope its nothing major

From Bam on Wed, Sep 19, 2012 at 08:49:34 from 89.204.161.34

Bret, for a few weeks there, I had a similar problem and that's why I was complaining about the Nimbus 14's. I went back to my old 13's and it cleared up in a couple of days. I've just ordered two pairs of Nimbuster 13's from the UK. Give your old 13's a try and see if it makes a difference.

Mine felt like a stress fracture too. Only it wasn't too bad when I ran. It hurt if I stretched my foot or moved in a certain direction. Sometimes I'd wince when my weight was on it.

I think it was subluxation around the cuboid joint - the pain referred along the outside of my foot and on palpation it hurt like a stress fracture. Thankfully, it's all cleared up now. Give the 13's a go and see what happens...

From Bret on Wed, Sep 19, 2012 at 09:15:45 from 64.128.133.66

Thanks guys - love this forum. Bam - I will get the 13s out and have a go with them. I think you have precisely described what I am experiencing. Definitely referred pain/discomfort on the outside. Hope I get the same results as you did.

From Jason D on Wed, Sep 19, 2012 at 21:46:22 from 24.1.80.94

Okay, so I said I wasn't going to diagnose (and I won't), but I think this is what Bam is talking about and this is the area I am having looked at tomorrow.

Yours sounds like something different.

https://www.youtube.com/watch?v=KI2VV-b9uWI

I never knew the foot was such a complex animal. Good luck.

From Bret on Thu, Sep 20, 2012 at 11:15:59 from 64.128.133.66

JasonD - I thought about that afterwards. I think your reference to the heal is what threw me off. Let us know what your diagnosis ultimately turns out to be. Hope it is nothing too serious.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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.

Comments
From Bam on Fri, Sep 21, 2012 at 06:07:27 from 89.204.171.86

It might be prudent to go and have somebody look at it. Quite often, these things aren't much - niggles etc. But if it is something that needs sorting, it's best to get in there quick and have it checked. I hope it's ok.

The shop in the UK emailed me to say, after I ordered two pairs of Nimbuster 13's, that they're out of stock. Don't know what to do. I'm not going to buy another pair of 14's - too risky. Might have to try something different...

From Jake K on Fri, Sep 21, 2012 at 08:49:40 from 155.100.226.191

Stick to the "is this stupid" test for a couple days... definitely don't force anything and be careful. Missing a workout or a few runs won't kill you, but letting this thing blow up right now would be bad.

But you already know that :-)

From Bret on Fri, Sep 21, 2012 at 09:59:12 from 64.128.133.66

Thanks gents. Will use the Jake test - and proceed accordingly.

From Rob Murphy on Fri, Sep 21, 2012 at 21:38:37 from 24.10.249.165

Yeah, rest!

Sorry I forgot to tell you I had a meet until late. I'll call tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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. 

Comments
From Bam on Sat, Sep 22, 2012 at 13:16:11 from 89.204.253.182

Wise move to rest the foot. Just be careful with the bike - plantarflexion and dorsiflexion of the foot might aggravate other ligaments and tendons in the area, as well as any tendons or ligaments that might be stressed/injured. But if everything feels ok, then the bikes great, as you said. Hope it's all ok.

From Bret on Sun, Sep 23, 2012 at 17:18:19 from 96.228.167.228

Thanks Bam - I was careful/wary of anything that would tend to aggravate the situation - but it felt fine on the bike. Sore all over from riding of course.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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.

 

 

Comments
From Jason D on Sun, Sep 23, 2012 at 17:34:46 from 24.1.80.94

Good news indeed! Rest easy; your fitness isn't going anywhere.

From Bam on Mon, Sep 24, 2012 at 01:56:27 from 89.204.165.114

Great news about the foot Bret. For a while there, I was concerned that you wouldn't have the chance to put it up to Kipsang in New York:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

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.

 

 

Comments
From Jake K on Mon, Sep 24, 2012 at 08:31:17 from 155.100.226.191

You're only a day older than yesterday!

Glad it doesn't seem there is any major damage to the foot.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.006.000.000.0014.00

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.

Comments
From Rob Murphy on Tue, Sep 25, 2012 at 14:15:21 from 163.248.33.220

Good workout. Don't feel the need to justify the treadmill!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

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.  

Comments
From dugco on Wed, Sep 26, 2012 at 09:00:16 from 69.243.230.118

aha! I knew there was a sensible reason to get an iphone - now to see what the wife says...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

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.  

Comments
From Jason D on Fri, Sep 28, 2012 at 08:50:10 from 24.1.80.94

I'm very jealous. I'm guessing it's just a bit cooler than Florida?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.002.000.000.0015.00

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. 

Comments
From Rob Murphy on Sun, Sep 30, 2012 at 18:24:29 from 24.10.249.165

So what are you counting as your marathon pace?

From Bret on Sun, Sep 30, 2012 at 20:15:58 from 96.228.167.228

Heh...Good question. Pretty much think it is very conservatively 6:40. However when running in outside in the heat and humidity - if I venture below 6:50 on a long run - I call it MP.

From Rob Murphy on Sun, Sep 30, 2012 at 20:33:36 from 24.10.249.165

I think of my MP as anywhere from 6 to 8 minutes/mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4.0 miles easy before work.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.005.000.000.0013.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.5010.000.000.0019.50

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.  

Comments
From Jason D on Mon, Oct 08, 2012 at 18:21:25 from 166.137.100.30

An excellent workout and good indication of where you are at.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles easy before work.  Little DOMS this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

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.   

Comments
From Rob Murphy on Wed, Oct 10, 2012 at 20:53:11 from 24.10.249.165

Belated congrats on the great workout Sunday.

From Bret on Thu, Oct 11, 2012 at 12:08:13 from 64.128.133.66

Thanks Rob!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.009.500.000.0013.50

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.  

Comments
From Bam on Fri, Oct 12, 2012 at 03:00:15 from 89.204.196.24

Nice session. Seems that you've got your mojo back. I think you've picked the right pace, as you seem comfortable working in and around the 6:30 mark.

Not long now, keep at it and I'm sure the work will be rewarded with an excellent PR.

From Bret on Fri, Oct 12, 2012 at 08:41:12 from 64.128.133.66

Thanks Bam - appreciate you dropping in. Your input and encouragement are always a welcome aspect to my training.

From Jason D on Sat, Oct 13, 2012 at 16:47:39 from 24.1.80.94

It's a great workout, especially as a lunch workout. Which marathon are you doing again?

From Bret on Mon, Oct 15, 2012 at 07:06:26 from 64.128.133.66

Doing NYC Jason.

From Jason D on Mon, Oct 15, 2012 at 08:31:58 from 24.1.80.94

That's what I thought. Going to be much cooler than Palm Harbor!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.0013.000.000.0020.00

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. 

 

Comments
From Jake K on Mon, Oct 15, 2012 at 09:32:04 from 155.100.226.191

Good workout Bret.

Its amazing how many guys (even below the very top level) are still cheating. In running, cycling, etc. I just can't wrap my head around how you justify it.

From Bret on Mon, Oct 15, 2012 at 09:38:57 from 64.128.133.66

I was amazed to read the forum boards on Let's run - as he seems to have posted quite frequently on there (assuming that was really him) and this lengthy discussion of his 4 min mile followed by the win at the half 2 days later in August. The posts questioned if it was legit or doped. Fascinating...as you say, tough to really conceive how this is going on and at his level. Not like he was in the national limelight winning huge races.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

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.   

Comments
From Jason D on Thu, Oct 18, 2012 at 20:16:40 from 24.1.80.94

This is from a guy who has the biggest, most defined calf muscles I've ever seen (sadly not shown here). This stretch might help:

https://www.youtube.com/watch?v=PHRnjCrPP78

I'll use this after the marathon if someone can hold me up!

From Bret on Fri, Oct 19, 2012 at 11:43:38 from 64.128.133.66

Heh...thanks Jason. I was having spasms which needed trigger point releases - and stretching doesn't do anything for that - but the video is helpful and I will start using it for normal stretching. Thanks

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

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.   

Comments
From Jason D on Sat, Oct 20, 2012 at 10:08:37 from 24.1.80.94

After 3000 miles you probably need an oil change too. Is the trigger point specifically for the spasms or was it helpful for areas where you were tight? Or both? I'm trying to figure out what to ask for when I book my massage. I guess I can ask them.

From Bret on Sat, Oct 20, 2012 at 14:16:59 from 96.228.167.228

Hahaha - yes oil change is in order. The trigger point releases are for areas that are tight/knots as I understand it. Where the muscle fiber is contracted or activated and needs to be released to allow blood flow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.504.000.000.0012.50

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. 

Comments
From Bam on Sun, Oct 21, 2012 at 14:34:36 from 95.83.215.118

I'm going down the bookies tomorrow - I was going to put some dosh on Kipsang but now that you've got a pair of Asics Gel Lyte 33 flats I might just drop some corn on Bret Jardine to win it:)

From Bret on Mon, Oct 22, 2012 at 07:58:15 from 96.228.167.228

A very wise wager Mr. Bam :)

From Jason D on Mon, Oct 22, 2012 at 08:05:40 from 24.1.80.94

Look out the window to the north west when you are coming into Indy and wave!

From Bret on Mon, Oct 22, 2012 at 16:22:59 from 96.45.118.12

I waved. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

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.  

Comments
From Bam on Tue, Oct 23, 2012 at 06:19:00 from 89.204.184.157

Accept your age with grace: your legs don't have the strength to lift you up and over the curb - I know this feeling too. Soon, you'll be pole vaulting up onto the pavement/sidewalk(?) with your walking stick:)

Hope the hand is ok. My favoutie thing about running is the smell of damp leaves in Autumn/Fall.

From Bret on Tue, Oct 23, 2012 at 09:00:16 from 216.234.133.229

Thank you for the age-reality check!!

Looks like I banged up my knee too - bit stiff and sore. Nothing serious though, I don't think.

From Jake K on Tue, Oct 23, 2012 at 09:42:13 from 155.100.226.191

You gotta start wearing your rollerblade wrist guards while running

From Rob Murphy on Wed, Oct 24, 2012 at 05:36:50 from 24.10.249.165

Sorry about the fall. I do that two or three times each winter.

From Jason D on Wed, Oct 24, 2012 at 16:30:47 from 24.1.80.94

Many an Indiana curb has taken me out! I do worry about people running on ice. I remember reading Paul's blog last year and he was doing 1000s or mile intervals and he said he had to slow down to 5:30 or 5:40 because of the ice (of course that pace is moving on drive pavement). I usually do my old man shuffle when it gets snowy and icy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.004.000.007.00

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. 

Comments
From Jake K on Thu, Oct 25, 2012 at 13:32:29 from 155.100.226.191

The old dress rehearsal. Nice job. Hope you guys get good weather in NYC like last year!

From Bret on Thu, Oct 25, 2012 at 15:06:20 from 64.128.133.66

Thanks Jake - 10 day forecast has it just perfect (whoo hoo) through the day before. But, regardless if it turns bad (=hot), I cannot control the weather - and therefore I will not worry about it -- only react to it and stay positive no matter what. Either way - looking forward to a great race.

From Jason D on Thu, Oct 25, 2012 at 15:54:36 from 24.1.80.94

A good final workout, Bret. Sounds the the effort was perfect, and the numbers and perceived effort are great. You'll have a chance to leave it all on the course in 10 days! The weather should be cooler then as it looks like a colder front is moving through in the next few days into next week.

From Rob Murphy on Thu, Oct 25, 2012 at 16:40:35 from 163.248.33.220

Great workout. I hope you're plenty optimistic!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 mile easy recovery run at lunchtime.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

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.  

Comments
From Bam on Tue, Oct 30, 2012 at 07:54:37 from 89.204.242.31

Is the race still on? Over here, on the news, they're showing NYC flooded.

If it is still on, good luck and I'll be watching out for you.

From Bret on Tue, Oct 30, 2012 at 13:27:08 from 96.45.118.12

Thanks - I have not received any announcements of any change in plans. I read a story in the NY Times today that said the race officials are surveying the situation - 1. to make certain that none of the race route roads are impassible - and 2. to assess whether there are any issues with transportation that would prevent the race from proceeding. Here's hoping its all good!

From Jason D on Tue, Oct 30, 2012 at 17:52:30 from 24.1.80.94

I think it has more to do with travel delays. I just got this via my Facebook feed:

http://www.wthr.com/story/19957720/indys-monumental-marathon-could-see-boost-from-new-york-runners#.UJBe4cet9-V.facebook

From Jason D on Tue, Oct 30, 2012 at 18:04:45 from 24.1.80.94

I think much of the excitement in the air has folks feeling a bit crazier than the situation really is, but I am not sure.

Maybe you should fly back to Indy, Bret. First pick up the Bamster. He can run the half or 5k where he doesn't have a taper :)

From Bam on Wed, Oct 31, 2012 at 02:12:20 from 89.204.164.85

I'll do the full and then come back to pace you two - should meet both of you around the half way point:)

From Bret on Wed, Oct 31, 2012 at 07:32:51 from 64.128.133.66

Jason - thanks for the updates. Mayor Bloomberg announced the race was still going on. Really just waiting to see whether my flight will be affected on Friday. Oddly have been in this situation a couple of times...Boston 2007 - a Noreaster blew through and there were hourly updates as to whether the race was going to be cancelled. Ended up that they were able to go ahead with it. Couple of years earlier I was on my way to the airport for a new race in DC which was cancelled 48 hours before the event - due to security concerns. I think we had just begun the war in Iraq...a bunch of folks ran the race without support (I considered doing the same until the wife exercised her veto power).

Anyway - I will keep you posted if my plans change.

Good luck in Indy on Saturday. You are going to crush it.

Bam - If you won't be there in person - be there in spirit to yank me through to the end!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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. 

Comments
From Jake K on Wed, Oct 31, 2012 at 10:19:43 from 155.100.226.191

If you can get there (no easy task, most likely), I wouldn't feel bad about racing at all. The show is going to go on no matter what. Its always tough to know what call to make in these types of situations. But remember than for every person posting online about how much they don't want the race to happen, there are probably a hundred who are fine with it, and just aren't wasting their time complaining on the internet.

From Bam on Wed, Oct 31, 2012 at 10:27:08 from 95.83.229.95

If I were in your shoes, I wouldn't run. I'd look for a half/full somewhere else and then focus on London.

I'm gobsmacked that the race is going ahead in light of the turmoil and devastation. It does, in my book, seem more than a tad inappropriate and insensitive to be zipping around the streets of NYC in skimpy shorts and a singlet, while families rummage through the destruction and try to piece together the meagre remains of their lives.

On the opposite side you've got the spirit of a nation in a crisis and all that jingoism. "Can we do it? Yes we can." ...

So long as we don't have a conscience and don't think too much about the cold and the wet and the hungry homeless citizens strewn across the city.

Your call...

From Bam on Wed, Oct 31, 2012 at 10:40:48 from 95.83.229.95

2012 Marathon Update

This is a very challenging time for the people and City of New York. The City is rightfully focused on assessment, restoration and recovery. At NYRR, we stand with our City agency partners and support their efforts. The Marathon has always been a special day for New Yorkers as a symbol of the vitality and resiliency of this City. NYRR continues to move ahead with its planning and preparation. We will keep all options open with regard to making any accommodations and adjustments necessary to race day and race weekend events. We will provide an update and more detail as information becomes available.

From Jake K on Wed, Oct 31, 2012 at 10:42:39 from 155.100.226.191

I have to be honest, I didn't quite realize the extent of the fallout. My younger sister lives in Brooklyn and she said she was fine, has power, etc. But then I just read what you wrote Bam, pulled up CNN, and it looks really bad. Hopefully my original comment doesn't make me look like a total jerk... I guess I should do my homework before saying anything.

From Bret on Wed, Oct 31, 2012 at 10:48:54 from 64.128.133.66

Thanks guys - I will play things day by day - for now and await more information. And Jake, I cannot imagine anyone thinks you're a jerk. :)

From Bam on Wed, Oct 31, 2012 at 10:55:23 from 95.83.229.95

Jake, you don't look like a jerk. It's a tough call. Do you go ahead and show the world the spirit of the city etc or do you focus on sorting out the mess? Not an easy one to answer.

From a running point of view, I think it'd be a nightmare trying to get there and then, what will the weather be like? Do you want to put all that training into a race that could be problamatic?

On the other hand, you've trained exceptionally hard for this...

From Jake K on Wed, Oct 31, 2012 at 11:04:15 from 155.100.226.191

9/11 happened when I was a senior in high school. We had a cross country dual meet after school that day. It was a tough call whether to cancel it or not... my coach decided to hold the race, and he pulled me aside before the gun and told me to go out and give people something positive to think about for a few hours. I took about 20 seconds off the course record that day.

But, we were 4 hours from NYC. The resources we needed to host a small race around the soccer fields weren't the same as what NYRR needs for the marathon. So its a much different situation.

If you end up going, Bret, make it count.

And hopefully you won't be running through knee deep water. Now THAT would slow you down :-)

From Bam on Wed, Oct 31, 2012 at 11:36:31 from 89.204.226.96

Great post, Jake.

I think Jake's nailed it, Bret. If you go, 'make it count.' Make all that hard training worth the effort and do the city proud.

From Kendall on Wed, Oct 31, 2012 at 11:36:46 from 74.81.231.133

Tough question.

One the one hand, I think it's a question of timing. How soon is too soon? Post 9/11 the NFL and MLB helped unite people and made us feel okay about gathering and celebrating--the Mets played in NY 10 days after 9/11, the NFL rescheduled games. The crisis on the east coast is still very much in process and it feels too soon to be running through those streets. (At least running not from tragedy but in-spite of it.)

On the other hand, consider the economic impact of 45,000 runners and their friends and family cancelling flights, hotel and restaurant reservations, etc.

NY has just suffered a major blow to its city and economy. Do we honor the City and those affected by the recent events by cancelling the race or only hurt it further?

From Jason D on Wed, Oct 31, 2012 at 16:00:57 from 24.1.80.94

I imagine that people were saying the same thing after 9/11 (and 9/11 has been brought up a few times in the above). I assume, but do not know, that the race was run that year and I am sure economic reasons were cited in favor of running it. I know the timing is different, but still.

I wonder if the organizers could be pressured to squeeze a few bucks toward the recovery effort. Seems like a good move, but I have no idea what they might already do with what is likely a ton of cash with an immense amount of overhead.

If local people have a problem they should be directing it at those who are in a position to cancel it (though it makes sense that in a time of turmoil they would direct it at you and other racers). Of course, you can make a decision not to race, but I don't think that position will be a majority one (of course, it doesn't make it the right one either).

Here are some other reasons that make sense to me, aside from the rather patriotic ones: http://www.nytimes.com/2012/11/01/sports/new-york-city-marathon-may-cancel-opening-ceremony-and-5k.html?ref=sports&_r=0

Basically I have provided a bunch of text and offer no real advice. From what I gather, most of the destruction is in lower Manhattan and New Jersey (I could be very wrong) so I don't think it the case that you would be running with the families of now-homeless people with their houses under water looking on (they won't be too far away though).

Best of luck.

From Bret on Thu, Nov 01, 2012 at 11:49:55 from 64.128.133.66

Certainly appreciate everyone's input. I think someone said 'there's no right answer' - and so as a result I am resolved to move ahead with competing on Sunday at this point. Flights are not cancelled (at least not yet) and the city (not sure all of the citizens, necessarily) appears to want us there - so I will do my best to "make it count."

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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.

Comments
From Bam on Fri, Nov 02, 2012 at 03:24:07 from 89.204.161.99

Good luck on Sunday, Bret. You've done the work, so go enjoy the fruits of your labour. I think you'll be more than happy with the result. Look forward to reading your report...

From Bret on Fri, Nov 02, 2012 at 07:42:35 from 64.128.133.66

Thank you Sir! Ready to roll.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles easy - if for nothing else, just to satiate my nervous energy.  

Comments
From Bam on Fri, Nov 02, 2012 at 16:25:09 from 95.83.233.1

Bret, don't know how true this is, but on an Irish site they're saying that NYC marathon is off. Might be worth checking out. If it's still on, sorry for causing any alarm.

From Bam on Fri, Nov 02, 2012 at 16:33:02 from 95.83.233.1

Sky news now reporting it's off. Have you got a 'B' race/plan?

From Bret on Fri, Nov 02, 2012 at 18:33:15 from 96.228.167.228

Thanks Bam. I happened to be at the airport in eating dinner next to my gate when I looked at the television and saw the breaking news. Then my phone started getting pinged with text messages. Stunned at this late hour that they made this decision - Fine with what they decided of course as I was conflicted about it anyway, but now just kinda disappointed.

Spent the last hour canceling my flight/hotel etc. And finding a "plan B" as you said.

Was thinking about Philly for Nov 18 but their registration is closed. Lots of smaller low-key races in the next couple of weeks. May run up to Huntington WV for the Marshall University marathon next week. My neice went to school there and my wife has family in WV. Although it is a hilly state, this course is supposed to be flat.

On Sunday there is a half marathon right down the street from my house. I may jump in that ... Need the night to sleep on things and sort out a plan.

There's always London in the Spring...

From Bam on Sat, Nov 03, 2012 at 08:35:04 from 89.204.169.238

For what it's worth, here are my thoughts:

you have clocked some serious miles over the last 5 months, with a little bit of hill work and a sprinkling of speed.

I think the speed work took the wind out of your sails (it did the same to me). That said, both of us are a lot fitter than we were 5 months back and I think we have good foundations to build on.

I know you can't do the same amount of training that I can, because of work etc, but I think if you were to approach London differently you would run in the 2:30's - without beating yourself up.

I'd do a sharpener session early in the week and then do the half; then build for London - with confidence.

There's no 5k/3k speed work in my build up - I haven't the time. It's pretty simple, but I think it'll be very effective. It's based around some of Canova's ideas for guys running 2:15-2:45. It's not as hard as most people think. There's no 15 miles at pmp etc - the hardest session is 3x7k @ 102% of pmp and 22 miles at 95% of pmp.

Everything, apart from recovery runs operates within 80%-110% of pmp. In fact, apart from one session, everything operates between 80%-105% of pmp. The 110% session is the very first session you do:20x400m off 200 jog rec - not too taxing.

For the first half of the plan, you work on 9 day blocks: stress/rec/rec repeat. The stress sessions are a long run 2.5 hrs at 80% of pmp - you start to increase the pace as it goes on. The recovery runs are up to you (I'm doing 2x8 miles with a hill sprint session on the second recovery day - the hills are not taxing at all). The second stress is a marathon type speed session, starting with the aforementioned 400's, building to 10x1mile @ 103% of pmp. The third stress is hill circuits. These begin with 3 efforts of 1km with a 600m jog rec and you build them until you are doing 10 of them. The hill circuit session is awesome.

After that you go into a very simple weekly routine, which channels everything towards pmp. But I'll save it and see what you think.

Whatever you decide to do, good luck.

From Bret on Sat, Nov 03, 2012 at 08:59:33 from 96.228.167.228

Thanks - I would be interested in seeing the whole plan and will consider it. It is true that the my body did not respond well to the speed sessions, ofter requiring a lot more recovery than I had been previously used to when doing them. Not sure if that is age or the cummulative effect of the high mileage.

Anyway, I am trying to be conservative in deciding what to do in the short term (which may include not doing another race) - while there are a number of low key alternative races - in the next couple of weeks, my "head" is not yet in the right place to make that call just yet.

From Jake K on Sat, Nov 03, 2012 at 14:28:54 from 67.177.11.154

Andrea and I were talking last night about what we would do in this situation - your goal race getting cancelled at the last minute... I think the toughest part would just be the mindset - changing the focus. You put so much into one day w/ the marathon buildups... that's what is awesome about it, and also what's a bummer about it when something goes wrong. I don't know what I'd do! Its such a tough call.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0013.100.000.0015.10

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. 

Comments
From Jake K on Sun, Nov 04, 2012 at 07:50:34 from 67.177.11.154

Nice job Bret!

From dugco on Sun, Nov 04, 2012 at 07:50:34 from 68.35.221.180

Great job, Bret. I was gonna just hop into a half marathon this morning too, but then remembered I have a haircut to get ready for.

From Bam on Sun, Nov 04, 2012 at 12:27:33 from 95.83.233.19

Well done, Bret - that's the spirit. Get back on the bus. Good workout and great that you were able to keep it at sub-threshold.

From Jason D on Sun, Nov 04, 2012 at 13:08:28 from 24.1.80.94

Sounds like a great way to make the best of a tough situation. This will keep you sharp for when you decide your next move.

From jtshad on Mon, Nov 05, 2012 at 08:31:38 from 141.221.191.225

Congrats on a strong race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - busy day at work - was able to squeeze in a quick 4 miles with Richie before dark.

  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 miles easy shakeout in Richmond Va.

Comments
From Rob Murphy on Sat, Nov 10, 2012 at 10:33:24 from 24.10.249.165

I've lost touch... Are you racing today or tomorrow?

From Bret on Sat, Nov 10, 2012 at 10:50:55 from 64.134.45.109

It was today - see report I just did for the 10th.

Race: Anthem Richmond Marathon (26.41 Miles) 03:03:12, Place overall: 106, Place in age division: 9
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0026.200.000.0027.20

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.  

Comments
From Rob Murphy on Sat, Nov 10, 2012 at 11:00:41 from 24.10.249.165

NO, NO, NO!!!

If you can run 3:03 you can run 2:59. You just have to get the circumstances right. If you bounce back quick from this you should find another one in 12 weeks or so.

For what it's worth, you did a bunch of things right this time but one thing wrong in my opinion. We can hash this out sometime if you want.

From RileyCook on Sat, Nov 10, 2012 at 11:33:33 from 65.130.83.218

Nice effort Bret. Sorry to hear you didn't break your goal of going under 3:00 but it sounds like you ran your best and left it all on the course. You'll get that sub-3, just keep at it.

From Rob Murphy on Sat, Nov 10, 2012 at 11:46:52 from 24.10.249.165

Oh yeah... pretty good race despite the distractions the past couple weeks. Way to battle through.

From Bam on Sat, Nov 10, 2012 at 13:58:42 from 89.204.240.40

Well done for giving it a go. Maybe the hills, the NYC debacle, and running a half so close to today's race, hindered your chances of breaking 3:00.

I'm sure you'll do it next time - so long as the race goes ahead. Stick at it, you're still a youngster with loads of running left to do:)

From Jake K on Sun, Nov 11, 2012 at 14:00:30 from 96.61.122.105

You're gonna get under 3 Bret. No doubt in my mind. Running 3:03 after a crazy couple weeks is really, really good. Congrats.

From dugco on Sun, Nov 11, 2012 at 15:28:13 from 68.35.221.180

Very nice effort Bret. Heres a link for your consideration http://www.tallahasseemarathon.com/

Feb 3, 2013 - flat fast and boring so you dont get distracted by people and spectators :)

I'm doing the half, so you can set a goal of 2:55 and finish just ten minutes after me - lol

We have a guest room with your name on it - or bring the wife and you can have the Futon Suite with fireplace and half bath!

From Jason D on Sun, Nov 11, 2012 at 20:38:41 from 74.75.190.42

Much of what I had to say would only echo the above, but in particular I like Mr. Murphy's opening comment. As I like to keep reminding myself, "the marathon is a long race." I look forward to where you go from here.

From Bret on Mon, Nov 12, 2012 at 06:59:22 from 64.128.133.66

Thanks everyone for your encouraging comments. I have had a few hours to reflect upon the race and while I was disappointed with the final time - I was satisfied and enjoyed much of the race. In looking at my splits, I was still within reach my goal all the way through 21-22 miles. Nearly there.

Time to regroup a bit; - run some local shorter local events in the hopefully more pleasant weather conditions here and build from there.

From flatlander on Sat, Nov 17, 2012 at 15:30:41 from 76.31.26.153

Very good race. Now that I have run it twice, I think the way to do this course is to run whatever feels comfortable in the first 7 miles, then consciously do not to push at all on any uphill. They don't last long (except for one or two) and they take a lot out of you over the distance -- the extra 10 seconds you get by pushing an uphill just aren't worth it. Then turn it back on at mile 20 or so where the rollers end. I did that by accident the first time and had a good race. Didn't do it this time and paid dearly.

From Kam on Mon, Nov 19, 2012 at 15:19:48 from 68.66.163.179

Well done, Bret. Those minutes are hard won. You'll squeak them out at the next one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.001.005.50

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.  

Comments
From Rob Murphy on Thu, Nov 15, 2012 at 12:01:17 from 163.248.33.220

Outstanding. Speed kills!

From dugco on Thu, Nov 15, 2012 at 12:26:06 from 69.243.230.118

You're my idol, Bret (used to be Murphy, but he got old). Some day I hope to consider five miles of running to be a day of no running.

From Bret on Thu, Nov 15, 2012 at 13:49:21 from 64.128.133.66

Thanks guys. Got a good chuckle from both of you.

Doug - I will be heading up to Tally tomorrow afternoon for the State XC meet on Saturday. We should try to connect - Either late tomorrow or early Saturday morning.

From dugco on Thu, Nov 15, 2012 at 13:59:11 from 69.243.230.118

Great! If you really want to get into the spirit, we will have spaghetti and meatballs on the training table at 6:30 with the boys' squad.

Will send phone number and other info via email..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.000.000.009.00

PM - 9 miles on a pleasant Sunday afternoon.  Last 2 miles at MP.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 very light easy miles before work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles easy with some striders.  

Comments
From Rob Murphy on Wed, Nov 21, 2012 at 14:02:03 from 24.10.249.165

Turkey Trot?

From Bret on Wed, Nov 21, 2012 at 14:33:14 from 96.228.167.228

Yes indeed. Hope to have a good report tomorrow.

Race: Times Turkey Trot (6.27 Miles) 00:40:50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.503.003.200.0010.70

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.

 

 

Comments
From Rob Murphy on Thu, Nov 22, 2012 at 10:57:42 from 24.10.249.165

Not bad Bret. Keep racing!

I think I might have better memories of the Turkey Trot than any race I've ever run. I loved that race. One of these years...

Happy Thanksgiving.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.001.2511.25

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.506.500.000.0010.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

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.

 

Comments
From Jake K on Fri, Nov 30, 2012 at 12:41:34 from 155.100.226.191

That's a tight circle of some coaches who really know their stuff!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles easy in the afternoon following a pleasantly spent day with my bride.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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. "

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.500.000.0010.50

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.

 

 

Comments
From Jason D on Tue, Dec 04, 2012 at 19:57:46 from 24.1.80.94

It always amazes me how when we change gears how it messes with our sense of pace (I sometimes jump on my cool downs a bit without realizing it, or run the second repeat way too fast even though it feels slow after a recovery interval). Sometimes (often) the opposite happens. Could be that.

What's the upcoming races list looking like?

From Bret on Wed, Dec 05, 2012 at 06:40:55 from 64.128.133.66

Thanks Jason - not sure what's going on with me. Getting some blood work done this week which may (or may not) provide some insight.

Anyway - in the near term I tentatively will run a half marathon this weekend locally - and then further out - longer term, I am registered for the London Marathon. How about you?

From Jason D on Wed, Dec 05, 2012 at 17:37:45 from 24.1.80.94

Hope everything check out. London, eh? Sounds very exciting. I'm thinking a late April marathon, but I am trying to fit in a half before then and I am not seeing too much around. Other than that I have a series of shorter races to get my speed going.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles easy to moderate on the treadmill after work.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

PM - after work easy to moderate 8.25 miles.  Felt ok but not great.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - easy 6 miles before work.  Did feel all that great again today.  Humid and foggy outside this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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.

Comments
From Bam on Sat, Dec 08, 2012 at 07:45:22 from 89.126.28.24

Good luck tomorrow. Give it your best. If it's foggy, make sure you don't run off course:)

From Bret on Sat, Dec 08, 2012 at 08:14:17 from 96.228.167.228

Bam!! Good to hear from you sir. Was getting worried that we may have heard the last from you.

Hope you are well.

Running a half marathon tomorrow. Been feeling a bit flat lately - went to get some blood work this week - should have results this week. In the meantime I have started taking some iron supplements. Either way though - I will give it a go tomorrow.

From Bam on Sat, Dec 08, 2012 at 10:11:39 from 89.126.28.24

Watch the old iron supplements: men are good at storing iron, although high mileage can lead to low levels. Too much iron is dangerous! Perhaps look at a multivit with about 5-15 mg of iron. Also, take some form of vit c (OJ - half water/half OJ) with your meals so that your body absorbs the iron.

Might be worth having a look a Co enzyme Q10 too. I take a multivit, 120 mg CoQ10 and 1000mg vit c - everyday. You have to watch when you take them though, as they can block pathways and stop mitrochondria biogenesis - look at me using biological words:)

Hope the bloods are clear. Good luck tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

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. 

Comments
From Rob Murphy on Mon, Dec 10, 2012 at 12:03:31 from 163.248.33.220

Glad you're feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

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.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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.

 

 

 

Comments
From Jake K on Wed, Dec 12, 2012 at 08:54:43 from 155.100.226.191

Yeah you get the iron up a bit and I bet it'll make a big difference. Mine was 74 and 108 the last two times I've had it checked. I've cut back on supplementing since then, as I don't want it to get too high, but you have some room to go up.

From Bret on Wed, Dec 12, 2012 at 08:59:40 from 64.128.133.66

Thanks Jake - yeah I just checked your blog entry from August to compare. I had a really good-feeling running yesterday after a week of using the iron supplements. I understand it can take about a month or so to start getting back to normal.

Incredible amount of research out there on Iron and endurance athletes. Most doctors are not that clued into the relationship with Ferritin and endurance athletes' race performances.

I was not surprised by the lab results - it really confirmed what I suspected was going on.

From Jake K on Wed, Dec 12, 2012 at 09:03:54 from 155.100.226.191

It makes sense. Your training has been solid but it just seemed like there was a little something missing, holding you back a bit. This is so common - it gets a lot of attention in females, but guys have issues almost just as much. Give it at least a month to get re-checked, because it does take a while for the levels to raise.

Good timing on figuring this out now, before you are too far into your next marathon buildup.

From Andrea on Thu, Dec 13, 2012 at 12:23:21 from 72.37.171.52

How much iron are you currently taking? The research seems to indicate taking about 60mg every day (preferably with OJ) to increase the levels in runners.

From Bret on Thu, Dec 13, 2012 at 12:49:38 from 64.128.133.66

Hey Andrea - I just started taking the iron last week. Have not settled on any one particular product that sits well with me. I tried something from GNC which had 18 mg - and I took 2 per day for 4 days. Then I tried a different product that had 65 mg - but that did not sit well with me.

I got something online called Proferrin yesterday that has 12 mg and they recommend taking it 3 times per day. I like the lack of any digestive side effects with it.

I was recommended to try EP-No (an obvious take on banned EPO, but this is not banned)- which has 30 mg and to take it 2 times per day. Just ordered it this morning and will give it a shot. It is marketed specifically to endurance athletes and has both heme and non-heme iron with vitamin c (and B 12) for maximum absorption.

Do you or Jake use a particular/recommended product?

From Andrea on Thu, Dec 13, 2012 at 14:06:10 from 72.37.171.52

Jake and I must both have insensitve stomachs because we just take the generic kind from the grocery store all at once with no problems.

Sounds like you are finding what works for you! Hopefully this will give you more pep :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.004.000.0012.00

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.  

Comments
From Bam on Thu, Dec 13, 2012 at 14:01:34 from 89.126.28.24

Great that you're feeling better, Iron Man:). Good session there with some nice progression work.

From dugco on Thu, Dec 13, 2012 at 17:29:03 from 68.35.221.180

Lick a rusty gate every now and then and you're good to go. Trav actually had serum ferritin of 18 going into his freshman XC season. We've tried to pay closer attention to diet and he has been supplementing since then. At last check this past summer he was his highest level yet at 53. As you've probably seen, it is widely variable and depends a lot on what is "normal" for you - for him, anything over 40 seems to be fully sufficient.

From Jason D on Thu, Dec 13, 2012 at 19:53:01 from 24.1.80.94

Glad to hear things a better if not stellar. But, hey, you worked your way through the 6-minute range with this progression run nicely today.

From Bret on Fri, Dec 14, 2012 at 12:07:08 from 64.128.133.66

Thanks guys - feel a bit stupid for not having learned more about this and for having not monitored the situation. I cannot begin to describe how much better I feel both during and after runs.

Bam - Iron Man is good :) or may be superman with kryptonite in my pocket for the last couple of months. I really think this happened with the big miles over the summer. Extra capillary beds created by the aerobic miles means more RBC's were needed, and thereby depleting my iron stores.

Doug - Trav's 18 is really low. Good thing someone clued you guys into it early on.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

PM - a little over 11 miles easy on a pleasant Saturday afternoon.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - only time for a short 4 miles this morning before church services and then a flight to the West coast for business.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.000.0012.00

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.  

Comments
From Rob Murphy on Tue, Dec 18, 2012 at 18:46:51 from 24.10.249.165

Define "cold".

Is there a trip to Park City on tap for the Jardine family this year?

From Bret on Wed, Dec 19, 2012 at 10:57:01 from 184.169.38.181

It was in the upper 30's. :) Cold for a Florida boy.

PC trip probably not on the immediate horizon for us - perhaps a surprise long weekend early spring. Will keep you posted.

You planning any holiday travels?

From Rob Murphy on Thu, Dec 20, 2012 at 21:14:52 from 24.10.249.165

Maybe a quick getaway close to home. My mom's here for Christmas.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Travel all day - no running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

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.  

Comments
From Rob Murphy on Thu, Dec 20, 2012 at 12:44:23 from 24.10.249.165

Best comment on the lets run message board regarding Suzy Favor Hamilton's husband tolerating her side job as a Vegas "escort"...

"He's a lawyer, so there's a good chance he's a moral relativist".

From Jake K on Thu, Dec 20, 2012 at 12:48:10 from 155.100.226.191

I knew I'd find mention of Suzy in the comments here :-)

From Bret on Thu, Dec 20, 2012 at 13:20:54 from 64.128.133.66

LOL!!! Great stuff! :) Situation-ally ethical - 24/7.

From Jake K on Thu, Dec 20, 2012 at 13:28:22 from 155.100.226.191

Thread of the day...

"Can someone loan me $600 for a good cause?"

From Bam on Thu, Dec 20, 2012 at 13:36:55 from 89.126.28.24

As an absolutist, at least when it comes to moral philosophy, I've just posted 1,800 bucks to you, Jake. Split it 3 ways between yourself, the school master and, if he's that way inclined, Bret. If, however, you keep the 1,800 bucks for yourself - good on ya lad. Play safe:)

From Rob Murphy on Thu, Dec 20, 2012 at 15:46:52 from 24.10.249.165

Thanks so much Bam.

However I'm pretty sure that my wife would insist on using the $600 towards our bathroom remodel and not Vegas hookers.

From Bam on Fri, Dec 21, 2012 at 04:13:15 from 89.126.28.24

When I was out running this morning I reflected on my previous comment and I now feel that I made a mistake. I should not have posted the previous comment as it may be construed as smutty. That was not my intention.

There is no doubt, however, that my comment was in bad taste and it was wrong of me to evince such extreme schadenfreude, especially here, on Bret's blog. My apologies Bret. I'm sure that you are a good and upstanding man.

Mr Murphy, I am sorry too, to have presented you with such temptation when you too are no doubt an upstanding man and a school master to boot. I hope that your new bathroom, when it arrives brings you much pleasure and helps to cleanse you of any impure thoughts that you may have suffered as a result of my comment. My sincerest apologies to your good lady.

Jake, it's a big bad world out there kidda. I don't think we should let you near Letsrun anymore - it might lead you astray. You have a bright future ahead of you. Stick to the road less trave(l)ed - the joys of hard work are far more satisfying than the transient and exquisite joys afforded by the pleasures of the flesh.

Once again, chaps. Sorry. Enjoy your runs today safe in the knowledge that you are good, nay, great and pure men.

From Jake K on Fri, Dec 21, 2012 at 08:56:37 from 155.100.226.191

Well said, Mr. Bam.

I did my penance, in the form of pool running last evening. The water was especially cold and I felt like I deserved that.

From Bret on Fri, Dec 21, 2012 at 16:55:36 from 96.228.167.228

Thank you Bam but no offense was taken by yours truly. I am a lawyer after all - pretty much need thick skin for that line of work anyway. Appreciate your message though.

From Bam on Sat, Dec 22, 2012 at 05:17:44 from 89.126.28.24

Had you down as a lawyer - the direct and Latinate language etc. I just thought that your sensibilities might be a touch softer than mine and I remembered that you go to church etc. I've got to catch on that not everybody has the same world view as me - in fact, I doubt anybody has:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles easy after a much busier day at work than I had wanted or expected.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

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.

Comments
From Rob Murphy on Sat, Dec 22, 2012 at 13:10:50 from 24.10.249.165

Have a good trip and nice run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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.  

Comments
From Jake K on Mon, Dec 24, 2012 at 11:24:59 from 98.165.228.80

that's a big change in weather for you!

I read the Tyler Hamilton book over the weekend on your recommendation. Captivating story.

Merry christmas!

From Rob Murphy on Mon, Dec 24, 2012 at 11:41:51 from 24.10.249.165

You're going to loan that book to me right Jake?

Just opened my Christmas card from the Jardine's. Thanks!

From Jake K on Mon, Dec 24, 2012 at 11:43:11 from 98.165.228.80

its on my ipad... i could print the whole thing out!

From Rob Murphy on Mon, Dec 24, 2012 at 11:45:14 from 24.10.249.165

Thank you. Do it at work so you don't run down your own print cartridge. :)

From Bret on Mon, Dec 24, 2012 at 11:53:56 from 67.163.238.80

Jake - yeah I was moving along at a snail's pace until I got warm enough. Pretty scenery for the season.

Glad you liked the book.

Rob - I try to get all of my books on Kindle. Can't share - sorry.

Have either of you read the Hanson's Marathon Method yet? It is Not yet in electronic format and I hate to order a physical book if it is not worthwhile.

Merry Christmas to you guys - hope Santa gives you an extra good training run this week.

From Rob Murphy on Mon, Dec 24, 2012 at 12:49:16 from 24.10.249.165

Pretty soon the word "library" will disappear from the English language.

From Jake K on Mon, Dec 24, 2012 at 13:16:30 from 98.165.228.80

haven't read the hansen's book... i'm guessing it goes something like this: hammer every run and race sparingly :-)

Sage Canaday's book was a good look into their system.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

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. 

Comments
From Rob Murphy on Tue, Dec 25, 2012 at 13:41:36 from 24.10.249.165

Jeez! You and Wesley Hunt need to be hanging out together on Christmas.

From Bret on Tue, Dec 25, 2012 at 13:47:55 from 67.163.238.80

And Jake...

From Bret on Tue, Dec 25, 2012 at 13:50:35 from 67.163.238.80

Besides, I will only do one workout whereas Mo will be doing two...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.004.000.0010.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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.  

Comments
From Jon on Sat, Dec 29, 2012 at 18:09:51 from 107.203.52.135

I was trying to figure out why you had snow in Florida, then saw you were in WV.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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. 

Comments
From Jason D on Mon, Dec 31, 2012 at 12:11:09 from 24.1.80.94

An excellent yearly total. I've enjoyed watching the miles stack up. Happy New Year!

From Bam on Mon, Dec 31, 2012 at 13:18:11 from 89.126.28.24

Congratulations on a fantastic year - that's some serious mileage, especially with all the travelling and the stress of a big job etc.

Best wishes to you and your family for 2013.

From Bret on Mon, Dec 31, 2012 at 13:39:24 from 216.234.133.229

Thanks gents - Happy New Year to each of you. Here's to a great year of running in 2013 for all of us.

From Jake K on Tue, Jan 01, 2013 at 14:51:21 from 67.177.11.154

Not bad at all for an "old guy" - happy new year Bret!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3352.60290.3054.9025.453723.25
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