Bret

Rock n Roll St Pete Half

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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:

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Miles:This week: 27.00 Month: 116.45 Year: 385.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2762.85134.71125.1023.503046.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.000.0012.00

PM - Workout:  3 mile warm up then 3 x 2 miles at HM pace with 800 meter rest - then 2 miles cool down for a total of 12 miles. Avg pace 6:27.  Was really too fast on the first rep and felt dehydrated or something by the end of the workout which made this feel tougher than I think it looks on paper.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 aerobic miles on the treadmill - I thought I would be feeling better by lunchtime today, but a lingering cold and hard workout from yesterday left me a bit depleted.  Not very enjoyable run today.

Comments
From Bam on Wed, Jan 02, 2013 at 15:01:55 from 89.126.28.24

Hope you're feeling better. Nice session yesterday. You seem to be going much better since you started on the iron.

From Bret on Thu, Jan 03, 2013 at 14:30:59 from 96.45.118.12

Thanks Bam - I am feeling better today - much better than yesterday. The iron has made a marked improvement overall albeit it is gradual day by day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

PM - workout - tempo at MP.  2 mile warm up and cool down with 6 miles at MP (avg pace 6:47).  Feeling much better than yesterday, but not quite 100%.  Would like to have this workout feel slightly easier than it did today.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 very slow easy miles in a cool mist/drizzle (mizzle is I think what Bam calls it).  Felt rather depleted and unmotivated to step up into a more normal training pace - so I just plodded along.  Actually did not have very much time to get a longer run in - so will perhaps add a few more miles later.  Feel pretty relaxed and comfortable now - so maybe the easy pace was what I needed.

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

PM - 11 miles easy to moderate.  Should have felt more relaxed and solid at the pace I was running - but did not.  Not sure if the cold has left me a bit weak or what.  Nice day though when it was supposed to be cloudy and rainy.    

Comments
From Bam on Sat, Jan 05, 2013 at 13:37:54 from 89.126.28.24

Give it another day or two and you'll be back to normal. This age thing is a nightmare. I might take up darts.

Oh yeah, just from yesterday's post, it is mizzle. It's a nice word that captures mist and drizzle. That's what it's like here nearly every day. But without your Florida temps.

From Rob Murphy on Sat, Jan 05, 2013 at 21:37:44 from 24.10.249.165

Ditto Bam. I have this long, uphill slog of a run that I do fairly regularly that finishes up near a golf course. I see these guys out strolling along the course, coolers of ice cold beer on the back of their carts, and I wonder why I chose this sport.

Not really.

I also sometimes wonder if on the day I go for my last run, whether it's ten or fifty years from now, if I'll realize it and be appreciative.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles easy in the early evening.  I had scheduled myself to do a long run today, but knew I was going to be very busy.  Thought that I could get up really early before church and do it - but my body soundly rejected that notion when the alarm clock went off.  So I ended up heading out at the end of a day of church, lunch with friends and seeing my two daughters back off to college for their Spring term and in between work calls - I actually got a very pleasant relaxed run in.  Felt much better than most of last week.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - had a really solid feeling 10 mile run at lunch today.  Probably a combination of feeling better from a cold last week, and getting the right dosage/right brand on the iron supplements.  Had gotten this stuff called "EP-NO" which is recommended for runner/endurance athletes.  But I don't think it works as well as some other supplements I bought.  Anyway, the important part is that I felt very good on my last two runs.  Ready for a workout tomorrow.

 

 

Comments
From Bam on Mon, Jan 07, 2013 at 15:53:04 from 89.126.28.24

Great news that you're feeling better. Bring on the workout...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.004.000.0011.00

PM - after work (long stressful day...) good workout.  3 mile warm up; 5 x 1000 @ 10k pace with a 600 rest; 3 mile cool down.  Very solid, felt strong and good and confident.  

Comments
From Bam on Wed, Jan 09, 2013 at 06:53:45 from 89.126.28.24

Nice workout Bret. good to see you back in full swing again.

You need to bin all that stress stuff. Life's too short. Grow a beard. Tell your secretary/secrataries you're going for an afternoon Bam-nap. Bottom line -chillaxe kidda. Chillaxe:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - went out for my first morning run for the new year - (mostly been running midday or evenings) - planning a double for today.   Easy 4 miles.  Almost forgot how nice it is to do a few easy miles in the morning.  Warm, humid day.  

Interesting encounter:  After I was finished and walking down my cul de sac, a car pulls up from behind me and the driver rolls down the window and stops and informs me that the reflective materials I had on my clothing were insufficient and that I really should consider wearing a flashing light and a vest for safety reasons.  I introduced myself to the heavy set fellow who looked a bit like Santa in his beat up old car,  thanked him for his concern and suggestion.  

 

PM - easy 8 miles at lunch on a summer-like day.  Hot humid and uncomfortable. 

Comments
From Bam on Wed, Jan 09, 2013 at 07:27:50 from 89.126.28.24

You didn't recognise me...

From Bret on Wed, Jan 09, 2013 at 09:14:03 from 216.234.133.229

Heh...that made me laugh!

From Rob Murphy on Wed, Jan 09, 2013 at 09:19:14 from 163.248.33.220

Not sure how I would have responded to that.

From Bret on Wed, Jan 09, 2013 at 09:45:24 from 216.234.133.229

Yeah - exactly! At first I thought, who is this old geezer - and I thought about brushing him off or suggesting that he mind his own business. But since he did not seem to be a jerk, I thought it was just easier to introduce myself, and thank him for his concern and his suggestions. Same outcome - but no hard feelings.

From Jason D on Wed, Jan 09, 2013 at 19:51:20 from 24.1.80.94

I prefer if people didn't talk to me while running. It's always hard to tell if they are mocking you or encouraging you (aside from clear instances of being-a-jerk-ness). His suggestion is good, but I worry just as much when it's clear sunny, and I'm wearing my orange shirt and yellow shoes!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

PM - another solid workout.  Tempo.  3 mile warm up then 5 miles at MP and then 2 mile cool down.  Avg pace 6:44.  Felt very good. Pleased with how I have felt over the last 5 days of running.  Hope it continues.  

Comments
From Jake K on Thu, Jan 10, 2013 at 12:16:01 from 155.100.226.191

Good to hear. You've been on the iron supplements for over a month now, right? That's about the timeframe where things will really start to kick in. Now you are really on the upswing. Watch out, London!

From Bret on Thu, Jan 10, 2013 at 12:21:44 from 216.234.133.229

Yeah that's right Jake - about a month on the iron supplements. Seem to have found the right brand. Really amazingly different feeling now - particularly after a run/workout. Thanks

From Bam on Fri, Jan 11, 2013 at 06:32:49 from 89.126.28.24

Another good run Bret. When you're in London you want to see if you can pick up some "Iron Brew - made from girders." You'll run like a jock (Scotsman) in a kilt chasing a penny.

Scots people are 'known' for being tight with their money.

From Bret on Fri, Jan 11, 2013 at 12:13:05 from 216.234.133.229

I may resemble that remark :) ... genealogy says my last name traces to Dumfries Scotland - near Lockerbie. Never been there myself.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - easy morning 4 miles before work.  Felt very good - enjoyed the run.

PM - 8 miles around the ValPak lake loop and the county dump.  Lovely hot humid and a little stinky.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.002.000.000.0014.00

AM - long run - total of 14 miles.   Fast finish with two of the last 3 miles at MP.  Ran with Richie and Drew in from downtown Clearwater and did the loop over the bridges.  Good conversation, great catching up with Drew who I have not seen in about 6 months.  Pace was moderate for the most part, and then we picked it up at the end.  Richie and I rounded out the run for an extra mile or so at a cool down pace as Drew headed out to get in another 6 miles or so.  Felt very good again on a humid warm morning.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - had to get an early start, so was out the door by 5:15 for an easy 8 miles.  Bit on a sluggish side this morning.  Did not feel as strong as I have felt the last week or so.  Poor sleep the night before and only about 6 hours last night probably a contributing factor.  Have to travel on business this afternoon to NYC.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - easy 10 miles early in NYC.  I ran cross town from my hotel near Grand Central to the Hudson River Trail - which parallels the river and the West Side Highway.  Cool foggy and a bit drizzly.  Little sketchy in some areas where it was not well-lit and there were very few people out running at the time I was out there.  Avoided a few rats and other critters (unidentified mammal - could have been a cat, could have been a rat) - but a very nice run overall.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - very long day of meetings yesterday with a follow-on dinner.  Did  not see my hotel room bed until after 11 pm.  Slept a bit longer than planned, so instead of trying to squeeze a workout in, I just headed out for a pleasant morning run.  Rain over night, and temps dropped into the mid 30's.  Ran up to Central Park around the reservoir for around 6 miles.  Hope to get some time later today or this evening for a workout.

Comments
From Bam on Tue, Jan 15, 2013 at 07:09:06 from 89.126.28.24

Hope you had a nice dinner:) All these machinations that go on in these meetings, are they all the stuff of John Grisham novels? I bet they are. I bet you're like the lead lawyer in the novel, The Firm:) You better watch Murphy, he's not a school master - he's with the Feds. Check your office, its bugged... That wasn't Santa the other day that told you about your reflective clothing, it was an undercover Fed - Murphy's mate:)

From Bret on Tue, Jan 15, 2013 at 15:17:10 from 63.118.151.12

Bam - I wish the meetings were that intriguing. I suppose it depends on your taste. Just imagine an enormous NYC board room with a team of lawyers and accountants on both sides fussing about documents and discussing things like synergies and EBITDA. Far far less mysterious and exciting than a Grisham story. (Cannot stand him as a writer by the way). In the first part of my career I worked as a litigator and spent time in courtrooms - but I traded that in for corporate boardrooms.

From Rob Murphy on Tue, Jan 15, 2013 at 15:23:11 from 163.248.33.220

Wow Bam.

From Bam on Tue, Jan 15, 2013 at 16:05:09 from 89.126.28.24

I know, I've got too much time on my hands at the moment.

Now, this might surprise you Bret, but I'm pretty handy when it comes to P&L's. When Grace was born, I worked for Fitness First (they are/were the largest chain of Health Clubs in the world) and I was a cluster manager - looked after 5 clubs, normally ones that were struggling. I had to sort them out. I always started with EBITDA/operating profit and worked backwards.

There's nothing more beautiful than looking at the EBITDA line and being miles behind and then, a few months later looking at the line and being on track/ahead. And of course, if you've sorted the business without cutting personnel, it's even sweeter.

I'm not a Grisham fan either:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.000.0010.00

AM - well I ended up having to extend my stay on business NYC; did not get finished with things and wrapped around 11 pm.  Hopefully will be heading home today (though the weather is rather dreary with an icy/rain/snow mix.  Sure to cause airport delays) after finalizing some things.  So I did not get the second run in that I had hoped for yesterday.  

Anyway - fortunately I packed some extra running gear (only not the kind to run in icy weather) so I did a workout on the dismal treadmill in the hotel instead of dealing with the cold wet conditions outside.  Very warm in the exercise room and the tm had seen better days.  But I hammered out 2 x 2 miles at HM pace with an 800 rest.  Had hoped to do 3 x, but there were only 4 treadmills and people were waiting to get a turn - and frankly I was good with the 2 reps.  Got in a good warm up and cool down.   

Comments
From Bam on Wed, Jan 16, 2013 at 06:47:04 from 89.126.28.24

Nice workout Bret. More importantly, excellent treadmill manners:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM - got home late last night - a very successful business trip.  Got out to run a few easy miles for a shake out of about 5.   Will do some type of run later today.

PM - easy 8 miles after work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - easy to moderate 10 miles with Richie after work around Carillon and Feathersound.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM - 16 miles in Cypress Creek Preserve - paced my friend Brian for a portion of an ultra - 100 mile race. Met up with him around mile 23 or so and ran with him at a light pace and kept him company for a while. Great weather for the race. Called the Long Haul. It is Brian's first attempt at 100 miles. Hope he makes it. He's trained very well for about 9 months for this race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

PM = 13 miles easy out Dunedin Causeway and back.  Bit of a gloomy windy overcast day for much of the run.  My friend Brian had to DNF at the Long Haul 100 at mile 70.  He was disappointed but for his first attempt at that distance, he should be pleased with what he accomplished.  Ran his best marathon split and 50 mile split too.  Had some GI issues that just did not allow him to keep anything down - and as he says. nothing runs for long on fumes.  

Comments
From Rob Murphy on Mon, Jan 21, 2013 at 15:44:52 from 24.10.249.165

Bummer for Brian. 100 miles is too far to run anyway.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - easy to moderate 10 miles on the treadmill at lunchtime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.000.0012.00

PM - another good session tonight.  Cruise intervals - threshold pace.  6 x 1 mile at HM pace with a 200 meter rest.  Averaged 6:30 pace with HRR avg at or below 85%.  Pleased with how I felt.  Right in the threshold zone.  Total of 12 miles with warm up and cool down.

Comments
From Jason D on Tue, Jan 22, 2013 at 19:47:04 from 24.1.80.94

Good workout, Bret. The rest was short, so the fact that you felt good says a lot about your fitness.

From Bam on Wed, Jan 23, 2013 at 02:43:39 from 89.126.28.24

Yep, like Jason said, nice workout. The fact that you felt good off the short recovery is an encouraging sign.

You seem to be making excellent progress since you started chucking performance enhancing minerals (PEM's)down your throat.:)

From Bret on Wed, Jan 23, 2013 at 12:03:54 from 216.234.133.229

Thanks guys - the PEM's have definitely set me straight.

I will be interested to see if this workout plan gets me to the goal. Strength sessions on Tuesdays, tempo (MP) on Thursdays and long runs on the weekends - all increasing in length or intensity or both as the weeks progress to London.

From Bam on Wed, Jan 23, 2013 at 13:23:06 from 89.126.28.24

Makes a lot of sense to me. Nothing too severe to stop you recovering properly etc, but the regular injections of appropriate stress should get you there.

I like it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 easy miles with Richie around the office park and Feathersound after work.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

PM - good workout 6 miles at MP with a 3 mile warm up and cool down. Average pace of 6:46. Was not exactly smooth/easy but solid especially with the cumulative fatigue from the workout from Tuesday - so pleased with the effort.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - just about 10 miles with Richie after work.  Easy pace.  Really nice weather.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.002.000.000.0016.00

AM - a little over 16 miles on a very nice cool morning.  Ran with Ken (who will be running with us in London)  in Landsbrook for several loops and then met up with a running group around 7 am and finished up.  Kept the pace easy with Ken but then we were joined by a couple of guys who wanted to do a fast finish - so I ended up running a couple of miles a bit faster than marathon pace, and the cooled down for 2 miles back to Ken's house.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

PM - 10.5 miles easy.  Felt very good.  Weather is perfect this time of the year.  

Comments
From Rob Murphy on Sun, Jan 27, 2013 at 16:46:26 from 24.10.249.165

Not here in Utah it ain't.

From Bret on Sun, Jan 27, 2013 at 16:54:56 from 96.228.167.228

I heard SLC had the distinction of having the dirtiest air in the country last week. Yuck - looked nearly like Beijing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy 9 miles after work with Richie. Warm and a bit humid out this evening. Felt a little sluggish today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.004.000.0010.50

AM - due to business travel this afternoon, I went out early today and covered another solid session.  Speed work.  8 x 800 @ 5-10k pace with a 400 recovery.  3 mile warm up and then 1.5 miles cool down.  With the exception of the first rep which was at 3:04 the rest were all at 2:58-2:59.  Very controlled, not easy by any means, but never in distress or anything like that. Nice getting it out of the way early in the day too.  

Comments
From Bam on Wed, Jan 30, 2013 at 10:05:28 from 89.126.28.24

That's another decent workout. Everything's coming together nicely.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - early run in Atlanta - rainy, windy and a bit hilly.  Easy 10 miles regen run from yesterday's workout.  Felt ok, maybe a little tired from yesterday's workout and business travel.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

AM - chilly start - nearly 30 degrees cooler than yesterday.  2 mile warm up then 4 miles at HM for a nice threshold run.  2 miles cool down.  Felt very good and crisp this morning.  Quite happy with this session.

Comments
From Bam on Thu, Jan 31, 2013 at 06:30:33 from 89.126.28.24

Nice session and more importantly, you seem to be recovering well. I think the balance of your training is excellent and of course, those drugs gotta be helping:)

From Bret on Fri, Feb 01, 2013 at 12:21:11 from 216.234.133.229

Thanks Bam - been a bit too busy with work to respond to your comments - appreciate the encouragement (and jabs.)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles easy at lunchtime back in St. Pete.  Really nice weather in the mid 60's and sunny.  

Comments
From Jason D on Fri, Feb 01, 2013 at 18:34:50 from 24.1.80.94

I'm jealous. Monday: 60 degrees and pouring rain (not complaining). Tuesday: 52 dropping to 38 with wind gusting to 30 (and that temp drop was just while I was doing my workout). Today it was 14 degrees with some good winds. Of course, I would rather take the cold than the snow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 12 miles easy.  Went out a little late this morning and with nothing to eat, felt a little tired and hungry toward the end.  Windy day, but pleasant in the upper 50's.  

Comments
From Rob Murphy on Sat, Feb 02, 2013 at 14:13:25 from 24.10.249.165

Nice running this week. You running Gasparilla or anything else in the coming weeks?

From Bret on Sat, Feb 02, 2013 at 14:47:21 from 166.147.120.162

Thanks Rob. Yeah - I am doing the Rock n Roll half next Sunday in St. Pete.

From Rob Murphy on Sat, Feb 02, 2013 at 14:52:25 from 24.10.249.165

Great!

What's your goal?

From Bret on Sat, Feb 02, 2013 at 15:04:57 from 166.147.120.143

Ummm... Well I hope I can go sub 1:25.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles easy on a sunny pleasant afternoon.  Felt a little bit tired and feeling a few little aches here and there.  Step-back week for me, probably well-timed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles easy after a very stressful workday.  Hoped it would be more therapeutic than it turned out to be.  Decent run nonetheless.

Comments
From Rob Murphy on Mon, Feb 04, 2013 at 18:14:16 from 24.10.249.165

Just the ordinary work stress or something new and improved?

By the way, did you see Doug's half marathon?

From Bret on Mon, Feb 04, 2013 at 18:21:07 from 96.228.167.228

Extra-ordinary work stress. My company is acquiring a competitor - will double our size. Lots of details to work out the integration.

Just posted on Doug's blog. That's quite good isn't it?

From Rob Murphy on Mon, Feb 04, 2013 at 18:29:51 from 24.10.249.165

Yeah, I was impressed.

Double the size = Double the salary right?

Probably have to buy that Jardine family ski cabin in Park City that the Murphy family can care-take for from time to time. Just me being selfless.

From Bret on Mon, Feb 04, 2013 at 18:43:18 from 96.228.167.228

Should hire you as my business manager/agent...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.004.000.0011.00

AM - good workout - strength/threshold pace 4 x mile @ HM pace with 400 meter rest.  3 mile warm up and cool down.  Ran the first two at 6:27 pace and the last two at 6:23 pace.  Easier workout for me this week - as I am planning to race on Sunday - Rock N Roll Half in St. Pete. More of a "reminder" of the pace than anything else.  Manageable - though I don't know that I have that pace in me for the full race - hoping for more in the 6:30 range if all goes well.  

Comments
From Jake K on Tue, Feb 05, 2013 at 13:07:55 from 67.177.11.154

Good luck this weekend Bret! I like the mile reps as a good pre-half tune up.

From Bam on Wed, Feb 06, 2013 at 02:31:30 from 89.126.28.24

Yep, good luck this weekend. I'll be watching out to see how you go. You've had a good run of consistent and decent training. Great that you're finding the time to train with your work schedule

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Lunchtime - 10 miles easy on the treadmill.  Caught a head cold late yesterday and feeling the full brunt of it today.  Bleah.   Run was fine.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - a little over 8 miles easy after work with Richie.  Energy levels low with this URI/cold today.  Hoping it clears up in the next couple of days.

Comments
From Bam on Fri, Feb 08, 2013 at 14:50:40 from 89.126.28.24

Are you still running on Sunday? If you are, good luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 easy miles in downtown St Pete along the water with Richie after we picked up our race numbers at the expo at the Trop. The RNR folks charged me $15 to park to pick up my number. I asked the attendant how many people had complained about that - his response was "just about every single person."

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles easy as prep for racing tomorrow.  My cold is shifted to my lungs which made this for a rather uncomfortable run - tight and breathing was labored it seemed.  Will make a game day decision tomorrow morning to see how I feel.  Really want to race.  

Comments
From Rob Murphy on Sat, Feb 09, 2013 at 14:23:41 from 24.10.249.165

Take care of yourself today. Sometimes I don't even notice it when I race a little sick,

Race: Rock n Roll St Pete Half (13.25 Miles) 01:28:33, Place overall: 41, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.006.007.100.0016.10

Rock n Roll half in St. Pete. Been sick all week but wanted to run anyway. Ran reasonably according to plan through 7 miles - but slowed to marathon pace for the remainder of the event. 1:28:33.  

Adding a little more color to the entry I did from my phone.  The race was well organized, as one would expect.  Started right on Central Ave next to Tropicana Field and headed east into the sun and wind, but made a quick right turn and looped back around the Trop and westward.  We turned back into the wind and the sun for approximately 3 miles on Central and then south on 3rd street, looping eventually around Al Lang Field and the Mahaffey Theatre and then out to the end of the Pier and back; finished up through Old Northeast and a quick loop out and back on Snell Isle finishing in front of North Shore pool.  Very nice course, but quite a few turns and a bit of wind.

I had planned to run a pace about where I did for the first 7 miles.  Started off a few seconds slower then my goal pace and then by 3 miles started hitting right at 6:30 or just below.  Became just a little weary around the 7 mile mark and started to fade a little bit.  Oddly kept right at MP pretty much from that point onward.  Did not have the energy to go faster, but seemed to default no slower than 6:47 to 6:51 each mile.  

Happy I ran although I am pretty sure, had I felt better, I may have stayed on pace.  My friend Richie was sick this week too, and he decided not to run when he awoke with a fever this morning.  

Our mutual friend Drew came in 2nd overall and ran 1:15:04 which is a significant PR for him.   

Comments
From Bam on Sun, Feb 10, 2013 at 10:10:42 from 89.126.28.24

Well run Bret. With being sick and everything, that's a handy mp run - 13 miles a 2:57 pace. If you give it your best shot and don't break 3hrs in London, I'll pay all your parking tickets from here to eternity:)

From Jason D on Sun, Feb 10, 2013 at 10:57:27 from 24.1.80.94

You made this race into a great workout, Bret. Your body will thank you too I am sure. Rest easy.

From Bret on Sun, Feb 10, 2013 at 12:40:14 from 96.228.167.228

Thanks guys. It was a good to hit MP miles even when I was feeling kind bad - a positive take-away from the effort.

Bam - I am counting on you being in London to get me through those last few meters under three hours!

From dugco on Sun, Feb 10, 2013 at 12:44:33 from 68.35.221.180

Smart run, Bret. Sounds like it was a positive from a potential negative if you had tried to make the body work harder than it was ready. You'll be 100% quickly now.

From Rob Murphy on Sun, Feb 10, 2013 at 12:56:02 from 24.10.249.165

Sorry you didn't feel so good Bret but it sounds like a good race.

You know, sometimes our best races aren't the ones we plan for weeks or months in advance, but the ones we do on the spur of the moment. Maybe in a few weeks when you're feeling sharp mid-week you should look around for a race to run that weekend and just go for it.

I say all this because I know you can run a lot faster than 1:28. A lot faster!

From Jake K on Sun, Feb 10, 2013 at 12:56:22 from 67.177.11.154

Its good that when you go to "default" pace, its still MP. Being sick leaves you wiped and its just so hard to maintain the type of intensity you need to in a half marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - felt really bad this morning and so went to the doctor and got a prescription for antibiotics and an inhaler. Actually felt much better by the end of the day and did an easy 6 miles. No soreness from yesterday's race.

Comments
From Bam on Tue, Feb 12, 2013 at 02:41:58 from 89.126.28.24

Performance Enhancing Minerals and now an inhaler, next you'll be wearing compression socks and doing downhill dashes; can I interest you in some emu oil? In fact, I'm looking for investors...:)

Glad your feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles easy/moderate on the treadmill after work.  Felt really "off" and as a result this was rather unenjoyable.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - early run before work, only enough time for 5 miles.  Felt rather crappy again this morning.  

PM - 5 miles at lunchtime on the treadmill - felt a little bit better after the first 2 miles.  Lingering malaise and post race lethargy beginning to lift possibly.... 

Comments
From Bam on Thu, Feb 14, 2013 at 12:13:21 from 89.126.28.24

Hope you're feeling better:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Did not feel well all day - decided to take the day off. Had a nice dinner with the wife for Valentines Day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.000.000.0011.00

PM - felt a bit better later in the day and did a workout - 3 mile warm- up then 6 miles at MP with a 2 mile cool down.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - in Gainesville for a soccer tournament for Delaney - which essentially prevented me from running yesterday - though it was probably a blessing since I was still not feeling well. Got out this morning early. 12 miles easy on a very chilly day - 28 degrees. Ran into a local marathon race going on. Felt much improved today.

Comments
From Rob Murphy on Sun, Feb 17, 2013 at 17:04:48 from 24.10.249.165

Glad you felt better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

PM - a little over 12 miles with Richie after work.  After a very cold start to the day, it warmed up nicely to mid-60's which made for a nice run.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.006.000.0010.50

PM - tough workout today - warm temps at lunch time.   Richie and Ken and I met at the lake at Carillon and did a 2 mile warm up then 3 x 2 miles at HM pace with an 800 rest and 1.5 miles cool down.  Way too eager on the first one I did the first mile in 6:12 and second in 6:28 which was too fast.  Suffered on the next rep for 6:32 average and the last one 6:38 average.  (Richie had a great workout averaging 6:15 pace.  Ken did miles instead of 2 miles reps and did 5 solid at 6:50 pace, which was very good for him.)   Had I done the first rep correctly, I would have gotten more out of this workout - so I am a bit frustrated with myself.  I have done this workout previously on the treadmill in this training cycle, which is great for keeping the pace in check - but Richie wanted to head outside and I tried to hang with him.  

Comments
From Bam on Wed, Feb 20, 2013 at 07:07:45 from 89.126.28.24

There's nothing worse than going off too fast at the start of a session. At least you didn't cave and bottle it - you stuck at it. You might just need that sort of mettle when you hit the cobbles of London...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - easy recovery 4 miles on a misty - foggy morning.  Really enjoy very easy runs the day after a workout.  Will get out later today for a few more miles.

 

PM - 7 more easy miles at lunch.  A good bit warmer, and far less enjoyable than this morning.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.008.000.000.0013.00

PM - decent workout after work. 3 mile warm up then 8 miles at MP on the treadmill - 2 mile cool down. I was not exactly fresh at the beginning of the run - but I pushed through and though exceeding tuckered out afterwards - I am pleased with the effort.

Comments
From Bam on Fri, Feb 22, 2013 at 13:04:21 from 89.126.28.24

Nice workout. Love 'tuckered'; just pinched it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - easy 3 miles to shake out last evening's workout.  Nice and easy on a comfortable morning.  

 

PM - another 9 at lunch on the treadmill - as its getting almost summer-like with heat and humidity outside. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

PM - had a nice easy long run this evening of about 18 miles - after a long day.  We were invited by a couple to celebrate the wife's 50th birthday by joining them in a day of zip-lining over near Orlando.  Perhaps a bucket-list item for her - but she would not take no for an answer from us and so we drove over late yesterday evening fighting Daytona 500 spectator traffic and spent the evening at Downtown Disney.  Got up early and found ourselves out in a very rural area of nature preserves and cattle ranches.  Never tried the zip-lining before, and probably don't need to do it again.  I was a bit nervous to begin, but never really felt like I was in danger once I did it a couple of times.  Likewise, I really wouldn't say it was all that much fun either.  To each his own.  

Bam will be pleased to know that we saw quite a few gators as well as Florida "cracker" cattle. 

Comments
From Rob Murphy on Sat, Feb 23, 2013 at 18:49:22 from 24.10.249.165

Sounds like a perfectly magical day!

Still managed a great run though.

From Bam on Sun, Feb 24, 2013 at 09:24:20 from 89.126.28.24

I bet you were itching to grab a few gators:)

More excited about the 89 miles for the week. Looking good. How's the lard?

From Bret on Sun, Feb 24, 2013 at 14:11:37 from 96.228.167.228

Thanks guys. Lard is starting to melt-off bit by bit, mile by mile, Bam.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles easy on a very humid afternoon.  Did not feel all that great.  Oak pollen season is starting and I took an allergy medicine last night - still has me a bit groggy.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 4 miles easy around the neighborhood.

PM - less than planned, but all I had time for was 6 miles before meetings and a flight later today. 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.005.008.00

AM - on the hotel treadmill (had to wait for a turn...) cold and raining outside in Atlanta and I was doing a workout, and did not want to slip out on the roads.  Hated this workout mostly because of the poor condition of the treadmill.  6 x 1000 @ 10k pace.  Hit the first 4 at 6 min pace - last two were at 6:10 - (who knows what the calibration was on the machine) - 2 mile warm up and 1 mile cool down.

Comments
From Bam on Tue, Feb 26, 2013 at 06:45:48 from 89.126.28.24

The hotel staff must have been terrified: I doubt they often see fat guys banging out 6x1k @ 6 min mile pace; were they on standby with the defibrillator?

:)

Nice workout.

From Bret on Wed, Feb 27, 2013 at 13:31:32 from 96.45.118.12

They did indeed seem concerned about the lard bouncing along the tready. :)

From Rob Murphy on Wed, Feb 27, 2013 at 13:34:30 from 163.248.33.220

How can you be fat with almost 600 miles in only 2 months this year. Are you bellying up to the Hungry Heffer Buffet every night?

From Bret on Wed, Feb 27, 2013 at 14:22:03 from 66.241.33.145

Well - not that much is different about my diet except that I resumed eating red meat a few months ago to help supplement my low iron count. I am 146 lbs - We are perhaps being a bit facetious about being fat - though I am a good 8 lbs heavier than I was in November. I think racing weight for me should be 6-8 lbs lighter.

From Jason D on Tue, Mar 05, 2013 at 18:41:43 from 24.1.80.94

Don't know how tall you are, but 146 doesn't exactly sound huge :) Have you noticed any changes in energy levels now that you have resumed red meat in your diet?

From Bret on Wed, Mar 06, 2013 at 07:56:18 from 216.234.133.229

I am 5'8" Jason. No - that's not huge. I have included iron supplements along with red meat and have had a marked improvement in energy level and recovery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - 6.5 easy cold miles this morning after a late night in Atlanta.  Will try to get some time for a few more miles this evening after a day full of meetings.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - 11 miles this morning in Atlanta.  I had gloves but they were a little wet from yesterday's run - and so the cold wind this morning seemed to "ice" up my hands.   Very uncomfortable "thawing" them out in the shower afterwards.  Richie joined me as he is in town too for a meeting this morning.  Good conversation - decent run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 4 miles easy before work.

PM - 8 miles easy after work with Richie.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM - met Richie Ken and Tim in downtown Clearwater to run the bridges. Got a nice easy 20 miles in on a chilly and rainy morning. Felt great.

Comments
From dugco on Sat, Mar 02, 2013 at 07:48:38 from 68.35.221.180

Lets see... bridges, 20 miles, chilly, rainy... Felt Great!

You da man, Bret

From jtshad on Sat, Mar 02, 2013 at 08:47:44 from 69.20.183.178

Nice run, good to have friends to keep you going. Another great week of running!

From Bret on Sat, Mar 02, 2013 at 11:00:26 from 96.228.167.228

Thanks guys - nothing better than being out early on a Saturday morning on a long run feeling good and sharing the experience with your buddies.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM - took yesterday off - as an unplanned day off, due to too many family commitments, which I think turned out to be a good idea.  I rested most of the day on Saturday too.  This evening Richie and I did an easy 12 after work, and I felt very good.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.006.000.0010.00

PM - after work; had a really good workout.  6 x mile @ HM pace with a 200 rest following a 2 mile warm up.  Average pace was 6:26 with the last two at 6:17 and 6:20.  Felt very solid.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - easy 4 mile shake out run before work today.  Cold front blew through earlier this morning, so it was a bit windy and rainy and chilly.  Will plan to get a more substantial run in later today.  

 

PM - got another 7 in at lunch.  Front has lots of windy conditions - so it was chilly and overall a very non-relaxing easy run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

AM -  In Indianapolis for business today - got in late, so woke up a little later than I had wanted to.  Snow and high 20's outside found me deciding to stay indoors.  MP workout.  3 mile warm up then 6 miles at MP and then a 1 mile cool down.  Would have liked to get another couple of MP miles in, but no time to make it fit before meetings/calls.  Felt ok on the whole.

Comments
From Bam on Fri, Mar 08, 2013 at 07:23:20 from 89.126.28.24

You have a hectic work schedule. I don't know how you manage to fit in your training with all the travel. You must be one tired old fella:)

From Bret on Fri, Mar 08, 2013 at 09:13:00 from 68.50.105.196

I am indeed a tired old fella. But I love to run.

From Jason D on Fri, Mar 08, 2013 at 10:48:16 from 24.1.80.94

I'm feeling a bit slighted. You were in Indianapolis and didn't come to see me and Joebell was at Purdue and HE didn't come to see me. Too bad your trip wasn't a few days later; that awful white stuff (pretty as it can sometimes be) will be gone by Monday, my northeasterner's radar tells me.

From Bret on Sat, Mar 09, 2013 at 13:20:09 from 96.228.167.228

Jason - no slight intended! Was only in town for less than 24 hours - (enough cold for me...). Will wave to you next time in the general direction your city. :)

From Jason D on Sat, Mar 09, 2013 at 16:32:56 from 24.1.80.94

I will take a wave as sufficient :) As much as I have been flying in the last two+ years it still amazes me how we just go here and go there for this or that and how quickly we move about the country or the world.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - a little over 11 miles early this morning in Washington DC - around the National Mall and various monuments and memorials.  Very windy and cold with periods of some snow flurries. Nice run though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM - got a late start - but had a decent 20 miles today - long loop around Lake Tarpon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - got 4 easy miles squeezed in between too many other things. Could not wake up early enough - body clock not adjusted to the daylight saving time clock yet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 4 miles very early this morning (4:30 am) before a flight to Atlanta. Groggy but decent stroll around the neighborhood.

PM - after work in Atlanta - raining and in the low 50's made me decide to hit the treadmill at the hotel. Not a very good run. Kept it slow and got 8 miles in.

Comments
From Rob Murphy on Mon, Mar 11, 2013 at 19:30:01 from 24.10.249.165

Are you trying to think of Atlanta as home?

From Bret on Tue, Mar 12, 2013 at 08:03:35 from 96.45.118.12

Starting to look that way....

From Rob Murphy on Tue, Mar 12, 2013 at 18:41:43 from 24.10.249.165

That will be exciting for you. But also a little sad right?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - worked late into the evening (after midnight) and was up at 5:15 to get out and run before work meetings in Atlanta.  Had tentatively planned a strength training session this morning - but it was in the 30's and my old body was telling my brain not to really consider a hard workout.  My brain listened.   Thought about doing a short 4 miles and regrouping later in the day for a workout, but ended up running about 7 rather moderately paced, hilly miles and felt good after I had gotten the blood circulating and my muscles were warm.    Will give it a go after work if I am up to it, for a session of strength training.

Comments
From Bam on Wed, Mar 13, 2013 at 03:17:54 from 89.126.28.24

I don't know - you high flying legal eagle, burning the candle at both ends. It's no wonder that you can't find the time to get in a strength session:) Ah, think I might just have me a cheeky little snooze.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM - well my day got away from me yesterday and so I never got to the hoped-for second workout.  Got out this morning and did some exploring - found some nice running areas and some pretty hairy/sketchy/dangerous traffic areas too.   But all in all, it was a pleasant cool run of about 12.5 miles.  Looking forward to a run tomorrow with Ingrid!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - a very cold morning by my standards -- in Alpharetta.  Met Ingrid (a FRB blogger who doesn't blog)  :) for a run along the Alpharetta Big Greenway trail.  Fortunately Ingrid had a headlamp - it was quite dark and she runs very fast.  Very nice run on the meandering trail, only made one wrong turn - and completed 11 miles - at what seemed to be a brisk 7:15 to 7:30 pace.  Enjoyed the company and the chat - but not the cold weather!

Point of reference - I met Ingrid at the start of the NYC marathon in 2011 and found out later that she was actually on FRB - but it never came up in our conversation.  We ran together in that race for about 15 miles - where she left me in the dust and ran 2:58 (or perhaps faster).  She followed that up with a great performance in Philly last fall at 2:52 - (Ingrid please correct my memory on the times).  Turns out she lives not too far from where my new company office is located in Alpharetta.   Always good to run with someone you know especially when you are away from home and particularly good if they are faster than you. :) 

 

Comments
From Rob Murphy on Fri, Mar 15, 2013 at 20:03:18 from 24.10.249.165

I remember her. Good story - then and now. Try to get her to blog here again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

PM- Had just enough time for 9 miles at lunchtime back in St. Pete today.  Did not feel all that great.  Hoping for time for a few more miles this evening after work.

 

 

PM - got 6.5 more in after work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.002.000.000.0020.00

PM - had to accompany Delaney down to Ft Myers today for a soccer tournament while her mom was with her sisters in Gainesville - so an early start for a long drive kept me from running before we left. Her team was in a semi-final match today where if they lost we'd be heading home in the afternoon and if they won we'd stay overnight for the final in the morning. Oddly we were both hoping a little bit that her team would lose because we could head back home (she had a surprise party she wanted to attend and I just wanted to sleep in my own bed at least 3 days in a row for a change).

Well it was a very tense game which ended scoreless even after additional time periods and they headed to penalty kicks to decide it. Delaney's goal ended up being the winner. She told me afterwards that it was her best spot kick because she figured if she made it - everyone would be happy because the team would advance and if she missed then she could go to her party. Hence no pressure.

Anyway after a very lengthy meal and a fiasco of finding a hotel room I finally headed out at 6:45 pm north on the Tamiami Trail for 10 miles and turned around and headed back. Nothing was enjoyable about the run which went through some sketchy areas. The only things remarkable about the run was that I did it and that the last 2 miles were at MP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

PM - back home after the soccer final in Fort Myers this morning.  Delaney's team won the Region Cup - this game also went past regular time and ended up in penalty kicks after they were deadlocked at 1-1.  Once again they prevailed and Delaney had a brilliant penalty - and it was also the deciding goal.  She was completely exhausted after two days of very physical games each over 110 mins long.  

Anyway - I headed out the door for a run just before 5 pm - with a plan to run to feel - and as it turns out, I felt reasonably well, so I covered a little over 12 miles.  

Nice weekend. 

Comments
From Rob Murphy on Sun, Mar 17, 2013 at 17:28:31 from 24.10.249.165

Congratulations to Delaney.

From Jason D on Sun, Mar 17, 2013 at 19:01:31 from 24.1.80.94

Sounds like you have quite the soccer player there, Bret. Good for her.

From Bam on Mon, Mar 18, 2013 at 06:13:05 from 89.126.28.24

I've just got off the blower with Arsene - he's sending a scout over to have a look a Delaney:) She sounds as though she's a formidable player.

From Bret on Mon, Mar 18, 2013 at 14:49:09 from 96.45.118.12

Thanks guys - she's a decent player; made her Dad proud this weekend.

Bam - Wenger will have to pay a high price for her - she's not a Gunner fan as I am; she's a United supporter.

From Bam on Mon, Mar 18, 2013 at 14:51:22 from 89.126.28.24

United! nuff said.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - easy 4 miles very early before flying up to Atlanta for work.  

PM - another 8 miles in Atlanta. Headed out after work to the Greenway - and on the way the weather took a turn for the worst - starting with hail and then these really loud sirens started blaring which I figured out were for a tornado warning. As I neared 4 miles I took a turn on the trail because it was turning dark and the rain was getting harder. I ended up at a shelter for restrooms which was fortunate as the lightning was pretty severe. I waited there for about 10-15 minutes and then headed back in a much lighter rain. Bit scary. The run back to the hotel left my shoes completely soaked - which was good news because it meant that I had to head over to the Big Peach running store to replace the long overdue Gel Nimbuses so that I would have dry shoes in the morning.

Comments
From Rob Murphy on Mon, Mar 18, 2013 at 19:58:18 from 24.10.249.165

I'm glad you made it out alive.

New running shoes are always special!

From dugco on Mon, Mar 18, 2013 at 20:21:23 from 68.35.221.180

Bret - there's these things called televisions. Purt near every fancy hotel has one, and there's this one station that does nothin but show the weather - amazing! Glad you made it "home" safely.

From Rob Murphy on Mon, Mar 18, 2013 at 20:24:39 from 24.10.249.165

Doug - I'm always telling my runners that very thing when they show up for practice in January in shorts and a t-shirt. And they all have smart phones too.

From Bret on Tue, Mar 19, 2013 at 06:16:11 from 96.45.118.12

Yep - I will be more attentive to checking on the weather before I head out again.

The point of the story was that I got new running shoes. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.006.000.0010.00

AM - on the treadmill - 3 x 2 miles at HM pace with an 800 rest.  2 mile warm up and 1 mile cool down.  This went very well.  Started off the first rep at 6:31 pace - and then did the second rep at 6:27 pace with the last one at 6:24 pace.  It was strange that I did not feel that great in the warm up and even the first 3/4 of a mile on each rep felt a little tough, but I was definitely strong enough and was not over the limit even on the last one - So a good confidence builder.

Comments
From Bam on Tue, Mar 19, 2013 at 13:55:35 from 89.126.28.24

Nice session Bret. Good that the reps got faster as the workout progressed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

AM - some really slow and easy miles this morning.  I was not sore or fatigued from yesterday's workout, but it was cold out and I did not want to force anything - so I just let it slowly increase over the miles - got in about 11.5.  Quite an enjoyable run on some new roads to me in Alpharetta.  

Comments
From Rob Murphy on Wed, Mar 20, 2013 at 10:08:55 from 163.248.33.220

Alpharetta used to be the county seat of Milton County before it merged with Fulton County to avoid bankruptcy during the Great Depression.

You're welcome.

From Bret on Wed, Mar 20, 2013 at 10:29:21 from 66.241.33.145

Very interesting - that explains the road I have seen on my runs - "Milton Road".

From Rob Murphy on Wed, Mar 20, 2013 at 13:21:39 from 163.248.33.220

I'm assuming that Atlanta is the Fulton County seat.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.502.000.000.0010.50

AM - quite cold and windy morning in Washington DC.  Did a good progression run - 2 mile warm up then 6 miles with a plan to start at 7:30 pace and increase the speed by 10 seconds each mile.  First mile was uphill around the Capitol Building - so it was 7:45, then 7:28, 7:15, 6:58, 6:48 and 6:33.  Finished up with a 2.5 mile cool down.  Did loops around the National Mall between the Washington Monument and the Capitol for miles 3-6 - which is packed dirt/stone and relatively flat almost like running on an old cinder track.  Pleased with the effort considering the cold and the 20 mph winds.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - 6 easy miles this morning back at home.  Very tired and not too motivated to run today.

PM - 8 more at lunch.  Felt really slow and fatigued today. 

Comments
From Rob Murphy on Fri, Mar 22, 2013 at 17:11:58 from 24.10.249.165

More traveling next week?

From Bret on Sat, Mar 23, 2013 at 14:51:34 from 96.228.167.228

Yep - more travel for the next 2 weeks.

From Rob Murphy on Sat, Mar 23, 2013 at 15:28:22 from 24.10.249.165

I know that can take a toll on your energy level. Everything can get screwed up, diet, rest, sleep. Good luck.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0017.000.000.0018.00

PM - steady state run of 18 miles on the treadmill today as it was quite warm and humid by the time I started to head out for this workout. Did one mile warm up then kept every mile right at 6:55 pace more or less for 17 miles. Bit tough mentally in the last 4 miles or so. Actually very pleased that this went as well as it did.

Comments
From Jason D on Sat, Mar 23, 2013 at 19:38:48 from 24.1.80.94

That's a very solid effort, Bret. That sure will get the body used to sub-3 hour pace!

From Bam on Sun, Mar 24, 2013 at 02:28:22 from 89.126.28.24

Great run Bret and a good week too. Along with Jason and Joe, you've got to be going under 3:00 in your next marathon.

In London, you'll have all the crazy Brits shouting, 'Go Bret, the American,' that'll help you get through the 3:00 hour mark:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 4 miles easy before church - felt pretty sluggish and slow; but expected that.

PM - waited for some storms to pass - which never really materialized here.  8 more miles - first couple were tight and heavy legged, but loosened up nicely and felt good by the end. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - 6 miles easy and early before my "commute" to Atlanta this morning.  

PM- after work - bit of a "day" and I was in a poor mood.  Did not want to go outside where it was cold with snow flurries (after having run shirtless at home this morning) so I began a slow run on the treadmill in the hotel, and low and behold about 4 miles into it I felt much better and the world was all good again.  Love to run.  Got in the 8 that I had planned. 

Comments
From Rob Murphy on Mon, Mar 25, 2013 at 06:13:56 from 24.10.249.165

What are the odds your Gators will be able to dispatch mighty FGCU?

From Bret on Mon, Mar 25, 2013 at 07:00:34 from 166.205.68.31

Heh - pretty sure the Gators do NOT want to contribute to the Eagles historic run. It's been fun to watch them though - very loose and open play - seems like they really are making the most of their time in the Tourney.

From Rob Murphy on Mon, Mar 25, 2013 at 20:32:32 from 24.10.249.165

Florida is looking as good as anyone now. I've got them in the final 4.

Glad things worked out in the end today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.004.009.00

Good session today on the treadmill - 8 x 800 with a 400 meter rest.  2:53, 2:56, 2:56, 2:54, 2:52, 2:49, 2:49, 2:47.  Was supposed to do these at 10k pace, but this is the Yasso's workout that I have done in the past and just wanted to see where I was, so I went faster than 10k pace.  Felt a bit tested, but solid and strong.

Comments
From Jake K on Tue, Mar 26, 2013 at 12:06:18 from 155.100.226.191

I was just looking back at some of your workouts over the past couple weeks. You've gotta be feeling pretty good about London - some good sessions in the 10K-HM pace range, and that longer run over the weekend. Seems like you should be hitting good form just in time.

From Bam on Tue, Mar 26, 2013 at 12:16:52 from 89.126.28.24

Yep, what Jake said is bang on. And you haven't killed yourself with mileage.

From Jake K on Tue, Mar 26, 2013 at 12:25:27 from 155.100.226.191

Then take back what I said. If you aren't killing yourself with mileage, then you aren't training effectively! :-)

From Bret on Tue, Mar 26, 2013 at 13:21:09 from 96.45.118.12

Thanks guys -- I really have been hitting these workouts with very good success as of late and building confidence as a result.

Got my official London number and form yesterday. It just got real.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM - cold morning - easy slow 7 miles; no soreness to speak of, but a bit tired today.

PM - was able to get out at lunch and do 8 more miles along the Greenway trail - bright sunshine but windy and chilly.   

 

 

Comments
From Rob Murphy on Wed, Mar 27, 2013 at 12:39:23 from 24.10.249.165

Yeah, Atlanta was colder than Salt Lake this morning. Jacksonville was colder than Salt Lake this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.008.000.000.0012.00

PM - busy day. Headed to the airport early to get my Global Entry interview done and then got an early flight back to St. Pete. Was at my desk early afternoon. Richie called me - he's been care\ing for his father who is not doing well - and he was in need of a break - So we headed out for a run where he could talk and vent.

Had a great workout. 2 mile warm up and about 8 miles at slightly better than MP pace with a 2 mile cool down. We were talking so much, I hardly noticed how quickly we were going.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - 6 miles easy this morning - chilly for Florida - 55 degrees or so.  Should have worn gloves.  

PM - 8 miles more at lunch - very nice day out today.  No gloves needed - 70 degrees.  :) 

Comments
From dugco on Fri, Mar 29, 2013 at 09:08:13 from 69.243.230.118

You Floridians and your silly glove comments!

From Jake K on Fri, Mar 29, 2013 at 10:55:05 from 155.100.226.191

down jacket in those frigid conditions!

From Kam on Fri, Mar 29, 2013 at 11:17:00 from 68.66.163.179

It must be the humidity...

From Jason D on Fri, Mar 29, 2013 at 11:34:49 from 128.210.82.162

Yesterday = 45 and happy in split short, t-shirt, and no socks. Good miles for the day, and it's not 1:30!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

PM - 19 miles on a very warm afternoon. Got a bit dehydrated and ran out of time to get the full 20 miles in.

Comments
From Jason D on Sat, Mar 30, 2013 at 21:40:18 from 24.1.80.94

Good cap to a big week, Bret.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - 6 miles easy before church. Thought I would feel a bit sore as I got a little dehydrated at the end of my long run yesterday - but actually felt fine.

PM - decided to go out for a run as it was no use in watching my Gators take a whipping from Michigan. Had a nice 8 miles before packing a heading to the airport - Atlanta again this week. .

Comments
From Rob Murphy on Sun, Mar 31, 2013 at 16:46:55 from 24.10.249.165

I had the Gators going all the way. Too bad.

From Bret on Sun, Mar 31, 2013 at 17:02:02 from 166.147.120.172

Yeah - I like Louisville Syracuse or Michigan now - those are the hot teams.

From Rob Murphy on Sun, Mar 31, 2013 at 17:08:03 from 24.10.249.165

I'm saying Michigan - Louisville.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - early run before work in Alpharetta - ran a new route - generously calling it 6 miles - but my Garmin battery died near the beginning of the run.  Really felt terrible this morning - almost like a flu/virus is coming on.  

 

PM - got in an easy 8 miles after work basically covering part of the route I did this morning - and noticed in the daylight how much of an uphill effort this was - for some reason in the early morning darkness I just did not see the steepness; figuring I was just very tired and slow.  Anyway  the run was fairly uneventful - gradually got into a more normal training pace towards the end - then had to do some loops around a large parking lot to get in the planned distance.  Think I am a bit tired today - will perhaps get to bed early and skip a morning run tomorrow in favor of a later session - either at lunch or after work.  

Comments
From Rob Murphy on Tue, Apr 02, 2013 at 19:31:34 from 24.10.249.165

Atlanta has lots of hills. Might add a new dimension to your training?

Hope you feel better. Ann's dealing with achy, flu-like symptoms too.

From Bam on Wed, Apr 03, 2013 at 04:20:40 from 89.126.28.24

Hope you're feeling better. Take care of yourself and ease up if necessary.

From Bret on Wed, Apr 03, 2013 at 07:09:27 from 66.241.33.145

Rob - Atlanta does indeed have lots of hills and undulations - plus it is at 1100 feet elevation. Nothing like SLC but still a difference from Florida for sure.

BAM - thanks I am feeling a good bit better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.004.000.007.00

PM - so I ended up with very little time yesterday due to work commitments.  Translation - I should have done the workout early in the morning.  Anyway, I did an abbreviated session of 2 x 2 miles at HM pace with an 800 rest.   2 mile warm up and almost no cool down.  Both reps were good - 6:23 pace on the first one and 6:18 on the second rep.  Had to skip the cool down to get to a work dinner.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - nice and pleasant 8 miles before work.  Relatively comfortable temps and my body feels a good bit better than it did a for the last couple of days.  Noticed lots more songbirds out in the morning here than ever in Florida.  Kinda like that.

PM - quite late after a long workday - 6 miles on the treadmill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0010.000.000.0013.00

AM - very solid workout this morning. 2 mile warm up with 10 miles at MP (6:45 avg pace) with about a 1 mile cool down.  Did this on the treadmill because it was raining and 42 degrees outside - and I did not have warm enough running clothes for it.  Wish that I had, because I suspect it may be the running conditions I see in London in a couple of weeks...Anyway, pleased with the effort - no injuries, illness or red flags.  Couple more "reminder" workouts and one more long run this week - should be good to go.

Comments
From Bam on Fri, Apr 05, 2013 at 09:42:56 from 89.126.28.24

Good to see everything's sweet in the Bret camp.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - 6 miles easy before work back in Florida.  Much warmer than Atlanta yesterday - pleasant run - very light pace.

 

PM - a little over 8 miles more at lunchtime.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM - early - met the group in downtown Clearwater to run the bridges.  Ken and Tim met me at 5:30 and we did a short 3 miles and circled back to meet the big group of about 25 runners to do the main loop.  Saw Vinny for the first time in a few years.  Ken has a cold and kept his run to only 12 while Tim did his planned 15.   I ended up running a number of miles with Vinny - good conversation.  Then completed my 20 by running solo for the last 5 miles north almost to Dunedin on Edgewater before I turned back to downtown.  Very relaxing - non-stressful effort.  Last 10 miles were around 7:40 pace.  Just really feeling good.  

Comments
From Rob Murphy on Sat, Apr 06, 2013 at 14:31:54 from 24.10.249.165

Nice run. Last 20 before the marathon?

From Bret on Sat, Apr 06, 2013 at 16:02:36 from 96.228.167.228

Yup - last one. Felt nice to have a smooth comfortable 20 miler 2 weeks out.

From Jason D on Sat, Apr 06, 2013 at 21:20:44 from 24.1.80.94

Another strong week, Bret. Good, patient buildup this spring.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles easy around Palm Harbor and the Pinellas Trail. Just enough time to get it in before my flight late this afternoon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - 9 miles easy this morning in Alpharetta before work.  Hilly route - unintentionally chosen. Flight later today to NYC - hoping to leave a bit earlier in order to get a second run in the evening.

PM - 5 more miles on the treadmill at my very toney NYC lodgings.

Comments
From Rob Murphy on Tue, Apr 09, 2013 at 08:28:47 from 163.248.33.220

The Motel 6?

From Bret on Tue, Apr 09, 2013 at 09:11:08 from 198.228.200.26

Heh ... Place called the Chatwal. Really nice - never heard of it before. Unfortunately right in Times Square - but my meeting was in a office right around the corner.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.006.000.0010.50

AM -  good workout in Central Park this morning.  6 x 1 mile at HM pace with a 400 rest.  First two were 6:35, second two were 6:25 and the last two were 6:23.  Little tired as I stayed up late to watch the end of the NCAA Basketball - and had to get out early enough to complete the run before my meetings today.  

Comments
From Bam on Tue, Apr 09, 2013 at 07:09:22 from 89.126.28.24

Good workout Bret; good to see the final two 10 secs quicker. So, are you going under 3?

From Bret on Tue, Apr 09, 2013 at 09:13:22 from 198.228.200.26

Thanks Bam - I would like to think I am ready for a sub 3. If the stars align and "the creek don't rise" ... That's my plan.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - 5 miles easy before work in Atlanta. Really pleasant spring morning.

PM - 9 more at lunch - quite a bit warmer, lots of pollen.  The Masters Tournament should be really nice. 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

PM - decent session - 1.5 mile warm up then 6 miles at MP (6:45) and a short cool down. Would have hoped to have felt really strong today - but this was a bit more of an effort than expected. Huge amount of pollen in the air in ATL and although I do not have allergies per se - it was an irritant nonetheless.

Comments
From Jason D on Fri, Apr 12, 2013 at 11:20:23 from 24.1.80.94

If it felt easy I would say you would have to rethink your goal :) A day from a HMP session would do it too.

Now that I check the date for your race once again, I bold my first sentence above. As Allie has said, "never underestimate the effect of a taper and the energy of race day." I'm quoting from memory so it isn't perfect but it's close.

From Bret on Sat, Apr 13, 2013 at 18:05:44 from 96.228.167.228

Thanks Jason - just one of those days where I wasn't quite clicking. Looking forward to the benefits of the taper!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles easy - on a very warm humid and windy day in St. Pete.  Tried to keep this as much without effort as possible - but even with the light pace, I felt a bit off really until the last mile or so.  Hoping the next few days of no-business travel with some easy runs get me to feeling rested and strong.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

PM - easy 14 miles late in the day. Decided to sleep in this morning - feel like I may be catching a cold - felt rested and smooth on the run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles easy on a muggy warm afternoon.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - just an easy 6 miles this morning before work.  First few miles were slow and a little fatigued - once I got warmed up though, I felt fine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.504.000.000.006.50

AM - good "reminder" session this morning.   2 x 2 miles at MP (6:45) with an 800 rest in between.  1.5 mile warm up and .5 cool down.  Everything felt fine -systems all checked-in functioning properly.  Now all we need is Sunday.

Comments
From jtshad on Tue, Apr 16, 2013 at 14:05:03 from 141.221.191.225

Have a great race Sunday! Be safe on your travels.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - easy 4 mile shake out run - could have done more of course, but decided to keep things to a minimum.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM - 5.5 miles easy through the neighborhoods in near my home.  Very warm morning- and humid.  Head out this evening for the UK.  

Comments
From Tom K on Thu, Apr 18, 2013 at 07:27:01 from 71.228.90.171

Go get it, Bret! Safe travels to you.

From Rob Murphy on Thu, Apr 18, 2013 at 21:44:51 from 24.10.249.165

Be following you Bret. Good luck.

From Jason D on Thu, Apr 18, 2013 at 22:57:21 from 24.1.80.94

Good luck, Bret. I'm trying to track you but the site is a bit like Vegas: very flashy, yet hard to navigate.

From Bret on Fri, Apr 19, 2013 at 07:07:39 from 209.117.47.251

Thanks guys --- it appears there's even a marathon effort for me to travel there now... Flight was diverted for mechanical issues and turned around and landed in Boston for repairs. They had to change flight crews, and of course the manhunt for the bombers has the city in lock down and the flight crew is having trouble getting to the airport...oh well, at least I am with friends and am safe. Hope to get some sleep once we re-board.

From Rob Murphy on Fri, Apr 19, 2013 at 07:16:33 from 24.10.249.165

How adventuresome! I'm following the news out of Boston now. Crazy stuff.

Good luck.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

So - my flight overnight to London was diverted just as we were crossing the Atlantic and turned around for mechanical issues and we landed, in all places, Boston at 3:45 am.  Still in Boston now as they sort out the mechanical and crew issues.  (Emergency vehicles on the runway and thunderous touchdown aside, no apparent safety issues).  Appears I will now arrive in London at least 9 hours later than expected...

Comments
From Jake K on Fri, Apr 19, 2013 at 11:06:38 from 24.2.76.138

Goodness gracious, you just can't win when it comes to traveling to marathons!

I hope you get there in enough time to relax a bit and get ready to race.

Best of luck this weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - got into the hotel last night around midnight - grabbed a bite to eat - slept 8 hours and headed out with the guys for an easy 3 miles through Hyde Park. Spectacular weather. Supposed to be the same tomorrow as well. Got the race packets - Sky News did a live interview with us to talk about Boston. Everything feels good - hoping for the same tomorrow.

Comments
From Jason D on Sat, Apr 20, 2013 at 16:59:15 from 24.1.80.94

Glad the travel got sorted out. Best of luck tomorrow, Bret. A great stage for sub-3.

From Rob Murphy on Sun, Apr 21, 2013 at 06:29:24 from 24.10.249.165

Can't wait to read about it Bret!

Congratulations.

Race: Virgin London Marathon (26.21 Miles) 02:59:41
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.210.000.0026.21

So happy to report that my long stated goal of running a marathon under 3 hours is now a reality. We had a simply spectacular weather day in London with temperatures in the 40's at the start and probably not exceeding the mid 50's during the race with bright sunshine and tremendous crowds from start to finish.  

My race plan was to go out slightly slower than goal race pace for the first 4-6 miles and then settle in, and I had Richie at my side to act as a reminder to keep me in check - I really felt so relaxed, with the exception of the first mile at 7:06, every mile in the first 6 miles were right at or faster than MP.

We ran together steadily with some faster miles here and there until mile 18 where for some reason I hit a rough patch and at the same time I think Richie pushed the pace and did not realize I had dropped off a bit.   No worries, I just kept ticking off the miles right at 6:50's. I figured he was going to run very well, perhaps under 2:57, so good for him, I thought.

At some point around mile 16 we had passed the 2:59 pace team and my watch was showing an average pace of 6:45, so I felt that I had things under control.  

Around mile 19 or 20 I noticed that each time I tried to push the pace a bit, one of my calf muscles would begin to cramp.  It was fine if it kept things steady at MP or slower, but faster pacing seemed to trigger the beginnings of the cramp.

We emerged from a tunnel along the Thames between mile 24 and 25 and much to my surprise, the 2:59 pacer came by me.  I started to panic a bit, because even though I thought I was well under 3 hours, the pacer was running away from me, and I could not push the pace, because each time I did, my calf began to cramp.  So I rationalized that he must be trying to run 2:59 even and not just sub 3 hours - so perhaps if I kept him close, I still had a chance.

As we hit the final stretch along St. James Park, I saw the 800 meters left to go sign with the clock time of 2:56:40 - and I thought - Right, I think I have this in me.  Suddenly with 600 meters to go, Richie appeared in front of me.  He was struggling - but still running.  I caught up to him at the 385 yards to go sign, and grabbed his shoulder and implored him "We are doing this thing!!!" or something to that effect - I don't remember.  His eyes told me, that he was just hanging on - and completely spent.   As we rounded in front of Buckingham Palace, the announcer said - This is the last of the sub 3 hour runners - most of them have some time to spare on the chip time - but let's help them get a photo of the clock time still showing a 2 in front of it as they cross the finish.   My clock time was 2:59:59.

Success.  

Richie was 5 seconds behind me.  Chip time for me was 2:59:41 and his was 2:59:46.

He had a screen printed shirt with "Run for Boston" printed on the front and back.  News crews clamored to speak to him - I just smiled and waved.   

So very pleased that everything came together for this race.  

Time to celebrate. 

 

 

 

 

 

 

 

Comments
From Jason D on Sun, Apr 21, 2013 at 08:12:31 from 24.1.80.94

I had chills reading this report, Bret. Congratulations to you. Celebration is definitely in order!

(side note: I didn't find pacers helpful. I guess you have to know how to read and respond to them, but from the above it sounds like someone wanted to make sure they weren't out any money, but who knows?)

From dugco on Sun, Apr 21, 2013 at 08:57:34 from 68.35.221.180

Fantastic, Bret! I tracked you as live as I could find online, so I knew you made it, but Cynda texted me with the news a short while ago too - modern technology. Great report, great result... now you can stop running and get fat with the rest of us :)

From Jake K on Sun, Apr 21, 2013 at 09:19:41 from 67.177.11.154

Congratulations Bret!!!!

You set a great example of how to never give up on a big goal. Well done, you earned this one.

Go out and celebrate!

From Rob Murphy on Sun, Apr 21, 2013 at 09:31:07 from 24.10.249.165

I suppose you guys are already in the pubs? Don't get arrested.

I'm so happy for you!

From Steve on Sun, Apr 21, 2013 at 10:17:19 from 66.87.112.70

Nice race! Sounds like a great marathon.

From SlowJoe on Sun, Apr 21, 2013 at 11:57:30 from 96.61.24.215

Big congrats on the sub-3! So cool to get it in London too.

From JimmySG on Sun, Apr 21, 2013 at 12:05:10 from 67.172.232.21

Great race, congrats on the sub-3.

From Claudio on Sun, Apr 21, 2013 at 12:53:10 from 173.67.58.139

Congratulations, well done.

From jtshad on Sun, Apr 21, 2013 at 15:08:50 from 69.20.183.178

Congrats a on great race and new sub-3:00 PR! Definitely time to celebrate!

From CollinAnderson on Sun, Apr 21, 2013 at 15:20:54 from 70.208.1.27

Congratulations! That's exciting to nail a 2:59!

From Jon on Sun, Apr 21, 2013 at 18:42:28 from 107.203.52.135

Sub-3! Congrats.

From seeaprilrun on Sun, Apr 21, 2013 at 20:18:25 from 68.102.189.33

Congrats on the sub-3! know exactly what it's like to pass the line 2:59:59 gun time! Yes, celebrate, what a tremendous accomplishment!

From Kam on Sun, Apr 21, 2013 at 20:23:29 from 199.192.101.88

Wow! Way to come up big, with a few seconds to spare, even.

From Matt Schreiber on Sun, Apr 21, 2013 at 20:25:16 from 66.17.102.185

A little intense there at the end. Congratulations and great race!

From Bam on Mon, Apr 22, 2013 at 04:01:08 from 89.126.28.24

Great report and great race.

With all the hours you work and all the travelling and all the miles you've put in trying to bust the 3hr mark, this must feel great. Enjoy the euphoria, it's well deserved. Congratulations old man.

From Rachelle on Mon, Apr 22, 2013 at 08:53:07 from 159.212.71.199

That is awesome! Congratulations Bret, you definitely earned this one. Keep that smile on your face and enjoy your recovery.

From Rob Murphy on Mon, Apr 22, 2013 at 08:59:20 from 163.248.33.220

What Bam said... the focus you've shown the past couple years to reach this goal, the maturity to press on despite some near misses, and the disciplined, focused training despite a demanding life and career...

Very inspiring to all of us Bret.

From Bret on Mon, Apr 22, 2013 at 14:04:05 from 109.7.65.163

Thank you to everyone who posted comments here - very humbled and flattered by the kind words.

The blog is truly a wonderful connection to those of us who love this sport and I feel blessed to be a part of it; most especially on good days such as this.

From Jake K on Mon, Apr 22, 2013 at 14:10:27 from 24.2.76.138

I was just looking at your 5K splits on the London website a little while ago (I know, pretty dorky and stalker-ish, but I was interested in the depth of the race - its good!). You really ran a smart race. Started conservative, picked it up in the middle, and gave yourself a little margin of error... and when it got tough, you were able to hold on and not fade too much.

Congrats again!

From Bret on Tue, Apr 23, 2013 at 02:30:44 from 109.7.65.163

Jake - not too stalker-ish - flattered that you looked at the splits frankly. I had a plan to increase the pace as the race progressed, but the bright sunshine perhaps led to some dehydration and potential leg cramping, so I had to be measured in my efforts. The biggest thing for me in this race above all others, was the strength and stamina I had very late which gave me the confidence to know I was not going to fall apart. I think that the iron supplements combined with the tempo runs at 10k, HM and MP put me in that position.

Bam - thanks old man! I kept looking for you along the Pall Mall near the finish to bring me home in the end!

Rob - very very kind words of support an recognition - I cannot say enough to thank you for your advice, friendship and help along the way Coach.

Doug - Thanks! I am working on the getting fat thing as we speak - full day in Paris with good food and friends will do that too.

From Bam on Tue, Apr 23, 2013 at 07:21:52 from 89.126.28.24

You would've had a hard job spotting me - had to cancel my plans as the world needed me in Mexico: I had to take out some gangsters:) Obviously, that's a lie. I ended up watching the race at home on tv. I had hoped to be on the Mall but family plans took over. Hope you enjoyed Paris - great city.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Planned day of rest - went to Paris with the guys for a couple of days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Another rest day. Body really doesn't feel too bad - just a little soreness in the legs. Heading back to London for a work- related conference before heading home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - was still a day of rest - but went out for an easy spin over the Millennium Walking Bridge and down the river and back to the hotel before my conference. Possibly catching a cold - body felt a little sore but generally fine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today - busy with a conference in London then travel back to Paris for a dinner and night out with my friends before heading home tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Early start and travel for about 14 hours today.  Good way to stay off my feet and rest.   Will resume some regular running tomorrow.  Nothing is sore or fatigued any longer.  This is the most I have rested after a marathon - actually usually feel compelled to get out and run within a day or so, but I took a different approach on the recovery this time.  Think I like it.  

Comments
From Rob Murphy on Sat, Apr 27, 2013 at 17:03:37 from 24.10.249.165

I applaud your rest ethic! You deserve some downtime and time to savor the accomplishment.

When you get back at it, spend some time just doing runs you enjoy with no particular goal or purpose.

To where are you traveling? Sounds like one of your Asia trips.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Decided to take one more day to recover from travel etc.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - finally got out for an easy 6 miles this morning.  Felt nice to be out running on a pleasant morning.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - after work in Alpharetta - easy miles - just less than 5.  Ran on the Greenway trail - parts of it underwater as a result of some rains over the weekend.  Required me to take my shoes off and walk because the water was too deep - actually enjoyed the cool water on my feet and legs and then resumed my run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 7 miles easy in the morning before work.  Pleasant morning - a bit humid with some light fog.

Comments
From Bam on Tue, Apr 30, 2013 at 07:34:02 from 89.126.28.24

You handsome devil - you're a brute of a man. Great picture. I like that Big Ben reads 12:55.

From Bret on Wed, May 01, 2013 at 06:35:11 from 66.241.33.145

You are too kind Mr. Bam.

Impressed with your attention to the detail on the clock. Indeed it shows 2:55 mins from the start - less than 5 mins to the finish. Only someone of your keen sense of observation would detect that.

From Bam on Wed, May 01, 2013 at 06:41:40 from 89.126.28.24

I'm confused: '2:55 mins from the start'? Is it not Big Ben? Have I got the wrong race?

From Jason D on Tue, May 07, 2013 at 22:07:21 from 24.1.80.94

He means he needs to be at the finish line at 12:59, 2 hours and 59 minutes from the start, I believe. I'm probably missing your weird Irish humor :) Also, Bam, your eyes are good!

Any running goals/plans upcoming, Bret?

From Bam on Wed, May 08, 2013 at 06:19:45 from 89.126.28.24

I get it now - thanks Jason; I honestly didn't understand. I know what you mean about the cultural differences when it comes to humour and spelling:) We tend to use irony a lot more and I suppose that comes across as bragging etc when we normally mean the opposite. I'm sure most people on the blog don't get me but then most people over here don't get me either.

The thing that I find strange about you folk across there is how positive you all seem: "Yeah dude, you're the man." And: "Yo bro, way to to do it." And that's just if somebody has tied their laces properly:) If you said that to somebody over here, there'd get the wrong idea and think you were being sarcastic and give you a right old puck up the face (that's a punch on the nose).

Over here, most people are begrudgers (except for me and mine - I will not tolerate begrudgery). But then, if somebody does something well, like Bret for example when he broke 3hrs (hi Bret) we'd mock him, saying that it's about time etc and yet, that means the same as, 'Way to go bro.' Except, in certain quarters there would be a tinge of bugrudgery in it. But amongst friends, you'd still mock them if they'd run well etc.

About my eyes: the ladies love my eyes:) I have long eyelashes. Unfortunately, my eyesight is poor but then my specs help me see.

Bret's looking at going 1 second faster than you go in your next marathon:)

*Forgot to mention, did you hear the big news, Bret? Fergie's going at the end of the season. Great news for The Gooners!

From Bret on Wed, May 08, 2013 at 09:18:57 from 66.241.33.145

Heh - I thought Bam was indeed joking the whole time. I got a chuckle at least, even if it was unintentional on your part, sir.

Jason is out of my league now - I expect he will cruise through the back roads of Maine eclipsing my time by 10 minutes or more. "It is about time you did that" - is what I will tell him afterwards, unbegrudgingly of course.

I had not heard that news about United - very interesting. The Gooners just need to spend a few more of their excess quid on top flight talent now.

From Rob Murphy on Wed, May 08, 2013 at 09:29:43 from 163.248.33.220

I'm glad you're on this blog Bam. I feel more worldly after reading your comments.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - easy 6 miles on a breezy cool morning in Alpharetta.  Even 10 days after my race in London - still a bit lethargic on my runs.  Not sore or fatigued - but clearly not recovered yet either.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

PM - after work had a nice run of 8.5 miles around Alpharetta.  Was too tired to get out this morning but really enjoyed the run this evening.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - have an early flight to DC - so I did an early easy 4 miles on a drizzly cool morning in Atlanta.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - back home today - 10 miles easy on a warm muggy afternoon.

Comments
From Rob Murphy on Sun, May 05, 2013 at 08:20:04 from 24.10.249.165

So... what's next on the schedule?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles easy on a pleasant afternoon at home before a flight out this evening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - in board meeting prep sessions all day for work.  Was able to squeeze 4 miles in between meetings and a work dinner in Alpharetta- on a cool rainy late afternoon/evening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM- 10 miles or so early before a day of work meetings on a cool damp morning in an around Alpharetta.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - lunchtime - I got out for a midday run on a very pleasant sunny day in Alpharetta.  The Big Creek Greenway trail which had been submerged from heavy rains over the weekend and closed - was re-opened today for use.  I ran under the canopy shade of trees on the trail which had been relatively sparse the last time I ran on it during the day.  But now the trail is densely shaded with the trees having the full complement of their leaves now that summer is nearly here. I probably ran a bit faster than easy pace - as I was trying to get in as many miles as I could in the short period of time I felt I had during lunch - so 8 miles in just under an hour. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 8 very easy miles this morning in Alpharetta.  Found yet another pleasant route on a country road.  Light and easy today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - busy day at work and my eldest daughter's birthday - so I squeezed in 6 miles on the treadmill late in the day before dinner with the family and movies - Great Gatsby - not bad.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - thought about doing a race this morning - but it's was very warm and humid - so I opted for an easy 9 miles. Good decision as the weather made for a miserable run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Mother's day.  Decided to take the day off and spend it with my wife and family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 4 miles easy around the neighborhood this morning.  Will do some more miles later.  First time in nearly a month and only the 2nd time in 9 weeks where I can recall being at home on a Monday - way too much travel.  So I enjoyed the light run this morning at my home.

 

PM - got a run in with Richie after work - estimated at about 8 miles - my watch kept rebooting several times during the run.  Cool front came through during the day, so it was dry and not as warm in the evening.  Nice time catching up with Richie - as we have not run together since London. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - easy to moderate 8 miles with Richie and Ken at lunch time around Carillon and Feathersound in St. Pete.  Really nice weather day and good running company conversation.  I watched a documentary last night called "Running across the Sahara" - a film produced / narrated by Matt Damon about three guys who got some sponsorship for an "expedition" to run across the Sahara desert - starting at the Atlantic and running through several countries including Niger, Lybia and Egypt.  It was reasonably interesting.  I would not really call it a "running" movie.  They covered over 4500 miles in 111 days.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles easy to moderate on the treadmill at lunchtime.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles after a long day at work.  After a few pleasantly cool weather days, we seem to be headed into the summer heat for good now.   Two new pair Ascics Nimbus 14's arrived today - got them on sale online since the 15's are now being sold - love the bright yellow shoes for summertime... 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - a little over 4 miles this morning before work.  

 

PM - lunchtime - 6 more on the treadmill - easy pace.  Too hot outside and I am not yet acclimated to it.   

Comments
From Bam on Fri, May 17, 2013 at 07:20:16 from 89.126.28.24

You seemed to have recovered well. Are you looking at another Big City Marathon?

Next Saturday I'm off to watch 'The Great Gatsby' - the wife's dragging. I saw your comment earlier. Will I fall asleep or will the lavishness keep me awake?

From Bret on Fri, May 17, 2013 at 08:42:03 from 216.234.133.229

Yes - the recovery has been fine - have to be patient of course, but glimmers of renewal are there...

NYC - is on the books for November - since they cancelled due to the storm last year, we were given the option to get a refund or to register for this year's race. So that's the first one.

Then...wait for it...Tokyo in February 2014. A bit of a whim - the same tour agent that got us to London - the owner of which enjoyed our celebration afterwards...emailed us about a chance to run in the newest addition to the "marathon majors" - and a bit of peer pressure from Richie - before I knew it we were signed up and booked. Should be fun.

Great Gatsby - - I would give the film a B- as far as my experience was concerned. It falls somewhere between a bit of a fantasy/dreamlike world and reality - I expected and perhaps may have preferred a grittier more realistic interpretation of the work - but it wasn't bad either. Absent the development of Jordan's character and story-line (which I assume had to do with keeping the length of the picture more acceptable), it was generally true to Fitzgerald's writing. Each of my daughters had to read the book in recent years for school and were quite excited about the movie's debut. They were generally pleased with it too.

From Bam on Fri, May 17, 2013 at 08:52:33 from 89.126.28.24

Tokyo. Wow. That should be fun. Just be careful not to eat anything that glows in the dark:)

I heard an interview by the guy that wrote Chinatown and he was asked to do a version of Gatsby but he turned it down. Said it was impossible to do it well. This weekend I'll read the book again.

Sounds like it might be worth the effort of putting on some smart clothes etc - got to do the whole dinner thing too. I'll give you my verdict...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - had planned to get up early, but failed.  Went out around 7:15 and it was already nearing 80 degrees and humid.  Felt a bit lethargic and weak - kept it light and got in about 6.5 miles - with a decision to add a few more later in the day/early evening.

PM - did another 7 or 7.5 this evening - weather was more comfortable and the run was much better than this morning. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - easy 8 miles on the treadmill on a hot afternoon. Celebrating my 23rd wedding anniversary today. Makes me feel old! :).

Comments
From Bam on Mon, May 20, 2013 at 07:20:27 from 89.126.28.24

Over here, we'd tell you how sorry we are for your troubles etc and suggest ways of escaping the nagging bombardments, but I guess over there everybody says congratulations and wishes you many more years of happiness.

So, congratulations on surving 23 years and good luck with the next 23 years:)

From Jason D on Mon, May 20, 2013 at 07:39:13 from 74.75.190.42

Congrats to you both!

From dugco on Mon, May 20, 2013 at 07:46:29 from 68.35.217.251

Nice work on the 8 miles... oh, and the 23 years too!! Happy anniversary to you both.

From Bret on Mon, May 20, 2013 at 18:15:39 from 96.228.167.228

Thanks very much guys. I might suggest my better half has more than tolerated me over the years - especially with all of this running...:)

From jtshad on Mon, May 20, 2013 at 19:50:32 from 12.183.19.199

Congrats on the anniversary!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - easy 4 mile run on a warm muggy morning.

PM - just under 6 miles or so after a very stressful day at work.  Not a great run, but one that I needed. 

Comments
From Rob Murphy on Mon, May 20, 2013 at 13:45:38 from 163.248.33.220

Happy late anniversary. Next year your married life will be longer than your unmarried life if I'm doing my math right.

From Bret on Mon, May 20, 2013 at 18:13:26 from 96.228.167.228

Yes - it is that way this year for Tracy - she's been married for more than half of her life.

Thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - slightly more than 8 miles this morning before work - Ran through Spanish Trails - pleasant, but warm out.  Travel to Atlanta midday today for the remainder of the week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles easy before work in Atlanta this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 4 miles easy before an early work meeting.  Plan to get some additional miles later in the day.

PM - 8 miles after work - ran along the Alpharetta Greenway trail in the woods - pleasant weather - pretty hilly run had me worn out at the end. 

Comments
From Rob Murphy on Thu, May 23, 2013 at 20:13:34 from 24.10.249.165

Good running Bret.

New this year... The Deseret News Half Marathon. Come run it.

Are half marathons not as trendy in your neck of the woods as they are here? We have our choice of about two every weekend.

From Bret on Fri, May 24, 2013 at 06:32:20 from 96.45.118.12

Same day as the marathon? All downhill? :)

I will think about!

From Rob Murphy on Sat, May 25, 2013 at 16:29:31 from 24.10.249.165

More gradual downhill minus the big uphill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - 7.5 miles on a cooler and breezy morning before work and heading home.  Seem to be in a bit of a running funk - not feeling very fit or easy on my runs as of late.  I will mix in a few workouts next week to break up the monotony of easy aerobic runs.

Comments
From Bam on Fri, May 24, 2013 at 06:51:58 from 89.126.28.24

You could try doing some strides or a bit of genuine fartlek: without the watch and making it fun. Here's how you make it fun: ring somebody's doorbell 5 times at 6am and then run:)

From Jason D on Fri, May 24, 2013 at 21:48:28 from 24.1.80.94

I'm working on a theory called "Post-Marathon Depression." I haven't had you on my couch, but my preliminary diagnosis is that you are suffering from it.

I did a few fartlek runs that weren't any specific distance for each interval (though I think they were in the 9-10 mile range overall, but they don't have to be long), but I lapped my watch for posterity when I felt like it. Any interest/access in/to trails? Now that I am back to using my iPod, I sometimes play a game called "spring the chorus" (you get the idea).

If that fails, try Bam's idea, which I like very much.

From Bret on Sat, May 25, 2013 at 18:19:31 from 96.228.167.228

Thanks for the suggestions guys - think I will stick with the more conventional approach Bam.

I had actually run out of iron supplements and the new supply is just starting to kick in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM - slept in today so I had to wait until the evening for a run. Was still 90 at 6 pm but not a humid as it normally is. Decent 12 miles - did not feel as lethargic as I did during the week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - got out early this morning - warm but dry again - very pleasant and comfortable run of a little more than 8 miles easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - got in an easy 4 miles - a little later in the morning than I had planned.  Thought I would get more miles in late in the afternoon - then plans changed.  Went to two different Memorial Day gatherings - one at noon and the other at 4 way over in north Tampa.  Had to pack and finish up some work before travel on Tuesday.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

AM - early start - first workout since before London.   Did an easy warm up of 2 miles to the gym, then did a progression run on the treadmill starting at 7:20 pace, then increasing speed 10 seconds every mile for 6 miles - so the last mile was at 6:30 pace.   Hopped off the treadmill and did a 2 mile cool down back to the house.   Wanted to be fairly precise in the effort / pacing so the treadmill was quite a useful tool in that regard.  Felt decent for the first workout in a while. The last mile may have required a bit more concentration / effort; but overall felt good about the session.

Comments
From Rob Murphy on Tue, May 28, 2013 at 08:12:43 from 163.248.33.220

The more difficult the workout is and the more precise I want to be on my pace, the more I rely on the treadmill. I have noticed no drop off in my race performance from relying on a treadmill for certain workouts.

From Bret on Tue, May 28, 2013 at 09:08:33 from 216.234.133.229

Yeah - I would have to agree and have had the same experience. If you are trying to work on a certain type of "system" and pacing is critical, a pacing mistake can kind of waste the workout, (particularly at the beginning of a training cycle and pacing sense is not yet quite "innate.")

Last training cycle I wanted to run 3 x 2 miles at 6:30 pace, but I mistakenly did the first rep (outdoors) much faster than that - which kind of fried me for the rest of the workout. I know GPS watches can accomplish locking you in to a certain pace, but at least for me unless I am constantly looking at the watch or have it set to an alarm if I go too fast or too slowly, I may notice that my pace may not be exactly even for the length of the rep, although I may hit the target pace at the end of the rep.

The next time I did that same workout, I used the treadmill and felt much more confident that I had accomplished the intended purpose of the workout.

Although I used to not like the treadmill, I now will frequently advocate use of the treadmill for those types of workouts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - at Hilton Head, SC for management meetings.  Seriously - and disappointingly, we were in a conference room without windows from 7 am until 5:30 pm - and have the same schedule tomorrow.  Got out early for a nice run on the beach of 8 miles.  Low tide, and wide firm and level ground made for a pleasant run.

Comments
From Rob Murphy on Thu, May 30, 2013 at 11:28:26 from 163.248.33.220

I hate that.

The #1 thing Utah has going for it, arguably, is scenery. Yet mu school and classroom is a big, brick, windowless box. I'd be a lot happier with a view.

What if you just stood up in the meeting and did some jumping jacks, maybe some push-ups and crunches?

From Rob Murphy on Thu, May 30, 2013 at 11:35:07 from 163.248.33.220

You also may need to examine whether or not your job is interfering with what's really important - your running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - got out even earlier for a run along the beach in HH in the moonlight.  Was at least an hour before I saw any other people out - very peaceful and enjoyable run of 10 miles before early meetings.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - late night and an even earlier start to our meetings today - so just 8 miles.   Only day they planned to have us outside of the meeting rooms.  Supposed to go on a boat cruise to an island in the low country and then some kayaking/team building stuff before we head home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - exhausted from the week's travel - I slept in a bit before doing an easy 6 miles on steamy morning.  Will get another run in later in the day.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - got out early this morning in 97% humidity...but it was actually a pretty good run of about 14 miles.  Shoes were squishy as if I had run through a body of water, by the end of the run - a tell-tale sign of summer time in Florida.

Comments
From Rob Murphy on Sun, Jun 02, 2013 at 13:39:12 from 24.10.249.165

Nice job. I don't miss that.

From Bret on Sun, Jun 02, 2013 at 14:01:57 from 96.228.167.228

Thanks - we seem to be tracking each other in mileage the last couple of days.

FYI --- I am seriously considering the Deseret News HM - in July - its on my birthday - and it will give Tracy and I bit of short getaway.

From Rob Murphy on Sun, Jun 02, 2013 at 14:09:27 from 24.10.249.165

Park City is really nice in the summer. Warm but no humidity. Check out really good rates (comparatively speaking) at some place like the Stein Eriksen Lodge.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - a little over 4 miles this morning before work - home for the first two days this week.  

PM - just shy of 7 miles at lunchtime with Richie on a heavy humid day.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.002.5013.00

AM - decent session this morning.  10 x 400's at 5k pace (5:48) with 200 meter rest.  2 mile warm up and 2 mile cool down.   

 

PM - had to go to Philadelphia for a work related matter for tomorrow.  Absolutely spectacular weather when I got in around 6 pm - so I ran an easy 5 along the Schuylkill river - with about a thousand other people out cycling, walking and running.  It was so nice outside, that it was almost an effort NOT to go out to run.  

Comments
From Jason D on Tue, Jun 04, 2013 at 17:45:57 from 24.1.80.94

The trail system is pretty crazy there. I haven't spent enough time there (that's where Megan is), but enough to know it would be more ideal that what I'm running now.

From Jake K on Tue, Jun 04, 2013 at 17:50:14 from 67.177.11.154

The Schuylkill is just like the Charles in Boston, always so much energy and tons of people out there. Fun running up by the art museum and in that area.

From Bret on Wed, Jun 05, 2013 at 09:04:21 from 69.33.6.224

Jason - I was not aware that they had a trail system here - will need to check that out next time I am here for more than 24 hours.

Jake - I agree - it is always more fun to see a bunch of people out exercising and enjoying the outdoors. Forgot to mention - all of the folks out rowing on the river too - very similar to the Charles river as well. Very cool stuff.

From Jason D on Wed, Jun 05, 2013 at 09:27:51 from 166.147.104.169

Fairmont Park. You kind of have to know all the connections, but it's huge. I can go from Megan's in Chesnut Hill all the way to "the Rocky Steps," I'm pretty sure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - early start before early meetings.  Went out along the river again this morning which was very pleasant.  Sun-up is almost before 5:30 am here.  8 miles - last few much quicker than the first few.  Someone told me it is National Running Day today.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.000.009.00

AM - Good threshold session.  4 x 1 mile at HM pace (6:24) with 400 recovery - 2 mile warm up and cool down.   Used the treadmill due to Tropical Storm Andrea dumping torrential rains on the area this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - only time for 7 miles this evening after work.  Extremely uncomfortable humid and buggy conditions.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - still humid and heavy conditions this morning.   Heading down to Miami to see the Spain .v Haiti friendly - Bradlea is a huge fan of the Spanish team and it was her idea to go to the game.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - did not get out until just before 7 pm this evening.  Was not feeling too motivated and expected anywhere from 4 to 14; ended up at 10 mainly because of a saturation point of too many gnat swarms with the little things getting in my eyes and mouth.  Not a bad run otherwise.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - easy 3-4 miles early before work this morning.

PM - another 7 miles after work in Alpharetta - Very hilly route, lots of ups and downs. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.003.007.50

Good workout 1 x mile at 10k pace with 800 rest; then 4 x 800 at 5k pace; 400 rest. 2 mile warm up; 1 mile cool down

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 8 miles slow and easy this morning - a bit sluggish on a muggy morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.003.000.009.00

PM - progression run on the treadmill - 2 mile warm up then increased pace starting at 7:30 by 10 sec per mile for the next 6 miles - ending at 6:30 pace - 1 mile cool down.  Much more difficult in the last two miles than I recall when doing this workout a couple of weeks ago.  Possible that the incline on the treadmill was improperly calibrated - or just an off-day.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - easy 4 miles before work. Not sore or fatigued, but a bit tired from the week's travel.

 

PM - easy 7 on the treadmill after work. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.001.500.000.0014.50

Good run on the treadmill today (way too hot for an outdoor run at 1 pm when I started). 14.5 miles with the last 3.5 strong with last 1.5 at MP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - following a nice Father's Day with my family - had to travel to Chicago for business later in the day - got out for an easy 7.5 mile run along the Lakefront on a pleasant but buggy evening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - 6 miles easy along the Lakefront - headed south this morning around Soldier Field etc.

 PM - another 5 at the end of the day - tried a run along the Riverwalk - - too many stops and ups/downs.  

Comments
From Rob Murphy on Tue, Jun 18, 2013 at 15:28:34 from 75.100.216.112

We could each drive 6 hours and meet in the middle for a run.

From Bret on Tue, Jun 18, 2013 at 19:21:24 from 166.147.120.26

Hah - that'd been fun. Already in Atlanta by the time I read your comment though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.005.0010.00

PM - tried to do this workout at the Alpharetta high school track - but could not find a way in and a storm was about to hit - so I moved to the YMCA treadmill instead. Good workout. 2 mile warm up; 12 x 400 @ 5k pace with a 200 rest then 800 jog then 4x 200 @ mile pace with a 200 rest; 2 mile cool down.

Comments
From Jason D on Wed, Jun 19, 2013 at 10:51:28 from 24.1.80.94

Good workout, Bret. I like 400s. I need to throw in some combos like what you did here, but I tend to get the number of intervals messed up!

From Bret on Thu, Jun 20, 2013 at 06:51:34 from 66.241.33.145

Thanks Jason - I actually wasn't sure if I had the right count or not until I checked my watch later for the splits.

I am planning to do a 5k in a couple of weeks and have been doing this kind of speed work in prep for that for about a month.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM - nice relaxed but a bit hilly 9.0 miles after work.  Cool front kept things comfortable in the shaded parts of the route.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.500.007.50

PM - on the treadmill - decent workout.   2 mile warm up; 2 miles @ HM pace; 800 jog; 1 mile @ 10k pace; 800 jog; 800 at 5k pace; 1 mile cool down.   Felt ok.  First rep was a bit stressful toward the end avg'd 6:24 pace; second rep was the worst of the 3 but hit 6:06 pace; last rep was fine 2:52 - I figure I can handle anything for a half mile.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

PM - 6.5 easy miles with Richie in St. Pete around Feathersound at lunchtime.  Heavy local thunderstorm popped up just as we started and hammered us with heavy rain and wind - but the cool rain was welcome on what I expected to be a really hot and steamy run.  Supposed to run with one of my daughters on the beach this evening for a 5k.  

PM - after work joined my daughter Riley who is at the beginning of training for a half marathon in the fall.  Ran with her on a beach 5k in Clearwater - as a former competitive swimmer, she ran really well - averaging just under 8:50 pace and finishing strong.  Really enjoyed running with her. Wife and other daughter met us for dinner at the Palm Pavilion afterwards.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM - 12 miles easy on the treadmill in the middle of the day. Too hot outside for a run of that length.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

PM - 9.5 slow miles on a steamy humid evening.  Felt a little rough to start, but kept it easy and felt better as the run went on.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM - 4 sleepy easy miles before an early flight today.

PM - around 8.5 miles after work. Felt creaky and off second day in a row.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.004.008.50

PM - tough workout.  2 mile warm up then 4 x 1000 at 5k pace with a 600 rest; (800 after the 4th) then 4 x 200 at mile pace with a 400 rest; 1 mile cool down.  Did this outdoors using the Garmin workout feature - most of it on the Greenway trail (concrete surface) which was heavily tree covered, so the GPS was a little off  and as a result -- I could not seem to hit the 5:48 pace with any consistency - was either too fast or too slow (mostly the latter) according to the watch and so probably ran this much harder than I had expected trying to get into the right zone.  The 200's mostly were uphill - so those were off too.   Was really tired after this workout.  Gahh.

Comments
From Jason D on Tue, Jun 25, 2013 at 20:17:17 from 24.1.80.94

Sounds like a sub-18 goal is the plan? Good workout. 1000s at 10k pace aren't easy!

From Bret on Wed, Jun 26, 2013 at 06:14:55 from 66.241.33.145

Well that had been the plan Jason, but I think I will have to lower my expectations a bit after the last few workouts. Pleased that my effort was solid and I did not bail on the workout when the pacing seemed slightly off - so we'll see what happens next week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 10 miles easy before work.  Expected to feel fatigued or sore from last evening's workout but actually felt fine for the first half of the run.  Hills and humidity depleted me a bit by the end.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.000.009.00

PM - on the treadmill - surprisingly good workout for a change - 2 mile warm-up; 4x 1 mile @ 10k pace with a 400 jog; 2 mile cool down. Felt in control and solid.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - 4.5 easy miles this morning before work.  82 degrees and 97% humidity at 6 am.  Lovely.

PM - 6.5 miles after work with Richie.

Comments
From Rob Murphy on Fri, Jun 28, 2013 at 16:57:03 from 24.10.249.165

We've got 105 and zero humidity.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

PM - midday run of 14.5 miles.  Looked like it was going to be a light rain - so I thought it may be worth going outside in the middle of the day - but the clouds cleared and it became really steamy and uncomfortable.  A few clouds and a little drizzle toward the end made things a little more bearable.  

Comments
From Rob Murphy on Sat, Jun 29, 2013 at 13:36:02 from 24.10.249.165

Not bad Bret. Are you doing the Midnight Run?

I just checked airfare on a whim - arriving in Tampa on the 4th and leaving on the 6th just so I could do it. Don't feel like paying $800.00 though to run a 10k.

From Bret on Sat, Jun 29, 2013 at 14:28:42 from 96.228.167.228

Yes I am planning to do the 5k though. Too bad about the airfare. It would be cool to have you run it. If you change your mind - make sure you come on the 3rd - the race is that night - not the 4th.

From dugco on Sat, Jun 29, 2013 at 15:51:38 from 68.35.221.180

I'll be doing both the 5K and 10K, Rob - I could pace you to something impressive in the 10 :)

See ya there, Bret!

From Bret on Sat, Jun 29, 2013 at 17:36:57 from 96.228.167.228

I was wondering if you might make it down. Look forward to seeing you at the race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - easy 8 miles on the treadmill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 4 miles easy before work.

 PM - rainy day - and I can't seem to keep enough dry shoes in the rotation so I opted for a 6 mile run on the treadmill at lunch instead of running outdoors. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM - still raining - 4 days now...4.25 miles easy in the neighborhood before work.  

PM - another 6 miles after work - ran with Ken and Richie and grabbed dinner at Courtside afterwards. Good to see the guys.

Comments
From Rob Murphy on Tue, Jul 02, 2013 at 12:56:53 from 24.10.249.165

Zero rain in the month of June here in Salt Lake. I wish we could split the difference.

Race: Kiwanis Midnight Run (3.106 Miles) 00:19:43, Place overall: 27, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.200.0012.20

PM - easy 5 miles around the office park at lunch.  Race this evening - Midnight Run.

 

PM - late.   So this year's Midnight Run 5k was actually a reasonably good effort for me despite the seemingly ponderously slow time.   That part was a bit perplexing.   I honestly felt really pretty solid most of the race.  First mile was consciously conservative but I was not holding back much.  That mile was 6:03.  I felt like I held the same pace in the second mile, but probably lost a few seconds on the 180 degree turn-around.  That turned out to be 6:13.  

I raced well actually - moving up and passing runners throughout the race.  Somehow I lost time over the drawbridge despite feeling like the effort was at least the same or a little stronger than the first 2 miles.  Passed several runners in the last mile and except for one who got me back in the final stretch, I had no one pass me.  I really expected to see mid 18's on the clock when I headed to the finish.  

So - not a great time but finished 1st in my age group.  Connected with Doug at the start and chatted with him after the race as he walked to his car to change shirts - he was doing the 10k as well.  Very humid night by the way 91%.  Shirts were literally drenched as if we had been swimming.  Turns out Doug finished 2nd in our age group on a very conservative effort by him - knowing he was going to be doing the 10k afterwards as a progression workout- which I see from the race results showed that he finished in 47 mins - Nicely done. 

Good crowd for the event again - somewhere in the range of 1200 runners in the 5k and 500 or so in the 10.  

Did  a short cool down - thought about running with Doug in the 10 for a brief moment, and then thought better of it.   

Comments
From Rob Murphy on Wed, Jul 03, 2013 at 13:21:09 from 24.10.249.165

I will lok forward to reading your race report with my pre-race coffee tomorrow morning.

Good luck and let it rip!

From Rob Murphy on Wed, Jul 03, 2013 at 13:23:57 from 24.10.249.165

I'm seeing 76 degrees at race time with a 9 mph tailwind going out. That's not too bad for a 5k.

From Bret on Wed, Jul 03, 2013 at 14:10:59 from 166.147.123.32

Nice to know. Presently we are getting hammered by a thunderstorm - too bad you cannot join us tonight. Put it in your plans for next year.

From Rob Murphy on Thu, Jul 04, 2013 at 09:17:15 from 24.10.249.165

Nice race Bret. It's nice to see the Midnight Run thriving.

From dugco on Thu, Jul 04, 2013 at 11:10:59 from 68.207.225.215

Great seeing you Bret - will do my race report when I get in front of a real computer.

From Jake K on Thu, Jul 04, 2013 at 12:26:04 from 174.251.19.211

Way to go Bret. Happy 4th.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles easy on the treadmill during a storm.  Riley met me at the gym after her shift at the Palm - and she ran on the treadmill next to me and chatted.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - 6 miles easy before the start of my day.  Slightly cooler this morning with rains overnight.

PM - 8 more miles in the evening after some storms. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

AM - easy 5 miles, late morning after watching a stunning stage of the TDF.  Too hot to run long, so will plan on doing more miles later in the day, hopefully following some afternoon storms.

PM - well the storms never developed so I headed out around 6:15, still quite warm.  Not a very good run - got around 12.5 miles in.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles easy before church.  Very tight in lower back and groin for the last couple of weeks - takes about a 20 mins to warm up to where it feels comfortable.  Bit of a nuisance more than anything else.

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 4 miles very early before my flight.  Felt much better today.  I had planned to do a second run yesterday afternoon but was really feeling increasing soreness and tightness in my lower back and groin and so I did some self massage, stretching and decided to take the afternoon/evening off with no second run.  Seemed to have done the trick.

 

PM - got in 6 after work - bit sluggish after a long day of work and travel.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - about 5.5 miles this morning- felt ok, but not great.  Seem to be in a bit of a running funk lately.

PM - a little more than 8.5 miles after work on a hilly route. Very slow aerobic effort.

Comments
From Rob Murphy on Wed, Jul 10, 2013 at 06:18:41 from 24.10.249.165

Do you have a good gym in Atlanta you can go to?

From Bret on Wed, Jul 10, 2013 at 06:29:49 from 66.241.33.145

Yes - actually there is a nice YMCA that I have used several times - about 2 miles from my hotel.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

AM - easy 4 miles before work.  Almost felt as humid/muggy here in Atlanta as a summer morning in Florida.

PM - about 9.5 very hilly miles in some parts of Alpharetta that I had not yet run in - slow going but slightly better run this evening perhaps due to a light rain cooling things just a bit.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - just about 4 miles easy this morning before heading to the office.  Flight home this afternoon and a meeting this evening may make it a challenge for a second run today.

Comments
From Rob Murphy on Thu, Jul 11, 2013 at 11:44:42 from 24.10.249.165

You have a good week going. An easy 4 mile day is probably a good thing ahead of a good, solid weekend.

From Bret on Fri, Jul 12, 2013 at 09:32:43 from 216.234.133.229

Yeah - thanks your comment actually put me at ease to not try to force/squeeze in a run late in day/evening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

AM - 8 miles early this morning before work.  Took about 3 miles for me to feel "normal" - little bit creaky and sluggish start.

 

PM - 7.5 miles with Richie in and out of rain showers and storms around Feathersound.  The cool rain was refreshing.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

AM - slightly more than 4 easy miles this morning - feeling better over the last few runs.

 

PM - a little more than 15 miles in the evening - slow and sweaty. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles easy on the treadmill.  Sore again for the first few minutes.  Otherwise fine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM - very early easy 4 before a morning flight.

PM - got in a slow tight uncomfortable run.  Groin issues are really not improving much.  Doing lots of stretching/self massage etc.  Beginning to think I may need to take some time off.  Runs are not enjoyable. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - so I was thinking of taking the day off with no running - but I awoke with a lot less tightness and so I did a little stretching and used the "stick" for a bit and thought, maybe a short run to test things.  Surprisingly very little to no tightness and no pain at all.  Had a relatively normal feeling run.  No instability or weakness that I realized I was experiencing from time to time.  Weird.  6 miles of  pleasant running.

Comments
From dugco on Tue, Jul 16, 2013 at 08:10:53 from 68.35.217.251

Wow - all you had to do was THINK about taking the day off and your body responded - good deal. It knew you needed some pleasant miles to refocus.

By the way, look quick at the mileage board and you'll see I'm currently crushing you for the week!!

From Bret on Tue, Jul 16, 2013 at 08:32:29 from 66.241.33.145

You are running great! Keep it up - reach for the top of the board!!

From dugco on Tue, Jul 16, 2013 at 08:50:19 from 68.35.217.251

Funny - I rarely look at the board and was surprised to see me... if only for a day. I'll fade back away in the next couple days. 40-50 miles/wk will do nicely for me for a while.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - got another decent run in this afternoon without any groin issues.  In Va Beach with the family for a few days - very warm here.

Comments
From Rob Murphy on Thu, Jul 18, 2013 at 01:57:56 from 24.10.249.165

That is funny to me. People from Florida taking a beach vacation.

Are you going to be in town next week?

From Bret on Thu, Jul 18, 2013 at 05:17:17 from 166.137.88.46

Yeah - more of a family visit. Tracy's brother and family live in Va Bch.

Yes - I am planning to finalize things today for next week. Will get you details.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM - easy 4.5 miles with Riley in Va Beach.  Very warm and she was feeling it - so we cut it short.  But no issues with my groin - so I have decided it may be fun to connect with Rob on Wednesday next week and do the Des News half.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - easy 8 miles around the golf course behind my brother in laws house and around a lake in a nearby neighborhood. In vacation mode this week. Light running and different activities. Took my daughters to play golf yesterday. Today I tried paddle boarding.

Comments
From Rob Murphy on Sat, Jul 20, 2013 at 09:46:44 from 24.10.249.165

So what's your goal Wednesday? Lots of folks are running the half.

From Jake K on Sat, Jul 20, 2013 at 10:01:34 from 67.177.11.154

Is the famous Bret coming to Utah for Des News? If so, we need to meet in person!

From Bret on Sat, Jul 20, 2013 at 10:02:23 from 198.228.228.49

If I feel good - absent altitude issues - sub 1:25?

From Bret on Sat, Jul 20, 2013 at 10:03:17 from 198.228.228.49

Yessir Jake - looking forward to meeting!

From Rob Murphy on Sat, Jul 20, 2013 at 19:01:41 from 24.10.249.165

Jake - I'm trying to get a big group together for Lunch Monday at Fiddler's Elbow before Bret Jets back home from his 21 hour visit.

From Jake K on Sat, Jul 20, 2013 at 19:11:31 from 67.177.11.154

He's leaving *before* the race starts on Wednesday?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today - busy with vacation activities and then headed out to the airport in the late afternoon - arrived late in Alpharetta - showing the family around the Atlanta area for a couple of days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM- got in a nice 9 mile run in this morning before church.  Spent the afternoon showing my family around the Atlanta area.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 easy miles in Alpharetta.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 easy miles before work.

Comments
From Rob Murphy on Tue, Jul 23, 2013 at 06:39:57 from 24.10.249.165

See you at 9:23. No problem with packet pick-up.

Ann will have a ziplock bag of pancakes for you in the morning :-)

From Bret on Tue, Jul 23, 2013 at 10:00:58 from 66.241.33.145

Awesome - Thanks very much!

Race: Deseret News Half Marathon (13.1 Miles) 01:25:19, Place overall: 37, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.0013.100.0014.10

Good race for me today - a PR by over 2 mins and on my birthday (so a nice gift!)

Rob graciously picked me up from the airport around 9:45 last night and we awoke at 2:30 am to head up the canyon for the Deseret News Half and Full Marathons this morning.  Rob was doing the full and I was doing the half. 

A little sketchy staging area on Little Mountain - basically sitting in the dark on the roadside on or near the guardrails - but no issues.  Cool and dry - actually almost chilly waiting for the start.

Went out conservatively not knowing how much the elevation / altitude would hamper my efforts.  Ended up running very smoothly down Emigration Canyon at 6:24 pace - a few faster and a couple of slower miles when thing leveled out a bit after exiting the canyon.  Passed lots of folks and never was passed.  Last 2 miles were a bit tough running solo along the parade route and then bumping up against the stragglers for the 10k finish.  Last mile was actually the slowest at 6:48 - false flat into the sun.

Happy with the effort - probably could have run a bit faster early on - but I think that made things even more enjoyable - knowing that I was holding back a bit.  Love the net downhill course! 

  

 

 

 

Comments
From dugco on Wed, Jul 24, 2013 at 10:23:06 from 68.35.217.251

Nice birthday gift indeed - although a new tie or something woulda been a little easier on ya. Well done. Happy Birthday!

From Jason D on Wed, Jul 24, 2013 at 10:58:53 from 128.210.82.162

I thought I saw last week that you were running the half. Congrats on the PR! I, too, wondered about the elevation. And happy birthday!

From Rob Murphy on Wed, Jul 24, 2013 at 16:06:29 from 24.10.249.165

It was great seeing you for a few hours and I'm glad the race went well for you. I only wish I had been smart enough to join you.

Happy Birthday!

From Jake K on Wed, Jul 24, 2013 at 20:12:26 from 174.232.128.171

You share a birthday with Karl Malone!

Congrats on the PR. Sorry we didn't get a chance to meet up... I went straight from my race to marathon cheering and right from that to vacation.

From Rob Murphy on Wed, Jul 24, 2013 at 20:46:34 from 24.10.249.165

We are working on getting Bret to move here Jake.

From Jeff L on Wed, Jul 24, 2013 at 22:07:08 from 74.81.227.180

Nice job, Brett. I imagine having to deal with the altitude and downhill has got to be rough for you when you come up here.

From Bret on Thu, Jul 25, 2013 at 13:53:33 from 96.45.118.12

Thanks everyone - really enjoyed the race and Rob thanks again for the hospitality - would love to return the favor - Gasparilla 2014?

Jason D - you would have crushed your sub 1:20 goal on this course - put it on your calendar for next year.

From Jason D on Fri, Jul 26, 2013 at 22:01:59 from 76.179.128.159

I'll keep it in mind, Bret. I learned in my first aided race that aided has it challenges in addition to its helpfulness.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Flew out yesterday afternoon back to Atlanta arriving late and then up very early for meetings and travel late today back home - no room for a run.  Probably good for a day off - delay onset of muscle soreness today - very sore quads from the downhill pounding yesterday!

Comments
From Rob Murphy on Thu, Jul 25, 2013 at 14:29:34 from 24.10.249.165

I feel better knowing that others are suffering as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM - easy 3 miles to shake out the soreness and lactic acid in the legs.  Slow to start but relatively decent after a mile or so.  

 

PM - 6.5 miles in the very uncomfortable midday mugginess of Tampa.  Really not a very enjoyable run once the heat took over.  Ran with Richie who joined me after a couple of miles.  He's nursing some nagging PF - and just arrived from a laser treatment and K taping of it - which he claimed really seemed to work.   

Comments
From Jason D on Fri, Jul 26, 2013 at 22:03:02 from 76.179.128.159

2000 on the year! Oil change and shoe rotation.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles very easy this evening. Cut my big toe this morning in bit of a comical effort to redirect my elderly dog from using my driveway as a bathroom. Anyway - it was just painful enough to be a nuisance on the run later in the day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

PM- got 13 solid miles on on the treadmill this afternoon.  Tired of slogging through the heat and humidity for longer runs outdoors, I decided to stay inside - actually enjoyed this session.  Very little residual soreness now too.  

Comments
From dugco on Mon, Jul 29, 2013 at 09:59:30 from 68.35.217.251

I shoulda tracked you down to join you indoors - bleh. I ran 13ish on the Pinellas Trail in your neck of the woods - unreal steaminess even at 0600. Have a great week!

From Bret on Mon, Jul 29, 2013 at 10:09:39 from 66.241.33.145

Yeah - it is just miserable to run lately in these conditions. Seems worse as I get older too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 4 miles easy very early before my flight to Atlanta.  Tight hip flexors this morning.

PM - 6 more after work. Pleasant summer evening in Atlanta - a little warm but not hot and no humidity. Really nice. Could get used to this.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 4 easy miles on a morning cool enough to actually need a shirt.  Pleasant little run along the Greenway Trail in the dark.  Severely tight again in the hip flexors and groin - takes a while to loosen up.  Lots of stretching and active release following the run.  Felt good afterwards.  

 

PM - 8 more on the treadmill at the hotel after work before a work-dinner.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

AM - 5.5 miles easy on a rainy muggy morning.

 

PM - 6.0 miles after a work dinner of Thai food.  Actually had a pretty good run.  Still tight in hip flexors - but did a trick I learned with a problem with my calf muscle a while back.  Run a bit and if it is painful or tight, stop and walk a bit - then restart - seems to allow blood flow to loosen the area.  Couple of starts and stops and it was much better.  They have fireflies at night in Alpharetta.   I have not seen those in years.  They don't exist as far as I know in Florida.   Reminded me of when I was a kid on vacation in the summer time when I would visit family in the northeast.   

Comments
From Rob Murphy on Wed, Jul 31, 2013 at 20:08:36 from 24.10.249.165

I've wondered why fireflies are rare to nonexistent in Florida. They're everywhere else in the deep south.

I suppose the Palmetto Bugs and Mole Crickets more than make up for it right?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - around 4 miles this morning before work.  Never felt good or normal - really struggling with this nuisance tightness/weakness in hip flexors and groin.  Some days its better, some not so much.  It may be fine by the time I run after work.  

 

PM  - better run after work - just about 7 miles.  Less tightness - but not normal yet. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - Easy 4 miles.  Travel home today.

PM - really bad 8 miles in the evening at home.  Bleah. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM - 16 miles on the treadmill at 7:30-7:40 pace. Actually felt fairly solid today. I do not particularly like the 'mill at times - but it seems to provide relief from the heat and doesn't cause me issues with the hip flexor and groin - probably because of the consistency of the belt as opposed to the road which requires more balance and stabilizing. I may stay on it more frequently for a while.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - easy 4 before church. At 6 am it was 82 degrees and 76% humidity. Not exactly a crisp morning. Run was a little tight but acceptable.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - very early 4 miles before a flight out this morning.  Found some voltarin gel that I had from some prior injury / issue.  Seems to work on the soreness and tightness in the groin/hip flexors. Beginning to be more concerned about a stress fracture (not seriously yet) - the more I try to self diagnose online.  Anyone have an anti-gravity treadmill to let me use for a while?

 

PM - did 10 miles on the treadmill at the Y just to keep things flat/even to allow for little stabilization/balance adjustments.   Run was ok - not great - felt pretty fatigued in the groin areas afterward, and nearly expect to be fully injured soon or recovered completely - but certainly one of the two.

 

 

Comments
From Rob Murphy on Mon, Aug 05, 2013 at 08:51:34 from 72.161.121.94

If you go to the AlterG treadmill company website I think you can find out who in your area owns one. Usually sports medicine groups, physical therapy clinics, or chiropractors. Maybe you could contact them and see if you could use one?

From Bret on Mon, Aug 05, 2013 at 09:10:23 from 66.241.33.145

Wow - I had no idea it was that easy. Bunch of places have them here and at home. I can sign up for a free use at a PT place. Thanks Rob.

Ever used one?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

AM - so I am reasonably certain that I have tendinitis (osteitis pubis) or a sports hernia -because I awoke from sleep last night due to pain in that area. (So I did not run this morning.)  The question is what to do about it.  As with most of my injuries, I am not ready to stop training yet. It is at times painful but not debilitating - It is definitely a nuisance and chronic and at times more limiting than at others.  Thinking a course of more pointed strengthening exercises of the abs and adductors along with stretching active release for a while until it gets better ....or much worse.

  

 Noon - so of course I went out for an easy run at lunch and though I was a little tight, it was a pretty decent run - though not completely normal or good.  6 miles.  Nice day.

 

PM - tried to drive to a nearby town to use an Alter-G treadmill - but I left the office late and got stuck in traffic and the place was closed by the time I got there.  Drove back to the hotel and did 7.5 miles on the treadmill there.  First mile or so was tight, but the rest was ok.   

 

Comments
From Jake K on Tue, Aug 06, 2013 at 11:56:35 from 67.177.11.154

If it really is a sports hernia, you need to proceed with caution. Look at what happened to Andrea!

Diagnosis is usually process of elimination, but there are basically two guys in the country who specialize is that injury - Meyers in Philly and Brown in Fremont CA.

From Bret on Tue, Aug 06, 2013 at 12:01:09 from 96.45.118.12

I know! I have been looking through Andrea's blog over the last year to see what she went through. Was there anything she would have done differently? Like see one of those doctors sooner?

From Jake K on Tue, Aug 06, 2013 at 12:02:34 from 67.177.11.154

I'll let her chime in. In hindsight, yes maybe seeing a specialist sooner would have sped things up, but at the same time - no one wants to resort to surgery until all other options have been tried. And she tried EVERYTHING.

From Rob Murphy on Tue, Aug 06, 2013 at 12:18:49 from 24.10.249.165

Bummer. Hope you're wrong.

From Andrea on Tue, Aug 06, 2013 at 12:25:59 from 72.37.171.52

I sure hope you don't have a sports hernia!

I have a few items that have really helped in my recovery (and are the same for a conservative approach).

#1 Strain-counterstrain position for psoas, lay on back with feet up >90 degrees angled towards injured side until you feel the muscle relaxed and hold for 90 seconds: http://goo.gl/XJhRxg

#2 Psoas inhibition, The patient lies supine in hook lying and is instructed to dorsiflex at the ankle and push through their quadriceps as if to gently slide up the mat. The challenge is to contract the quadriceps without activating the hamstrings. If done correctly, the tibialis anterior and quadriceps are activated, while the hamstrings and psoas are inhibited: http://goo.gl/6EqADV

#3 Straight leg raise

#4 External hip rotation strengthening: http://goo.gl/BnycHq

#5 Gluteus maximus isolation exercises, make sure glute fires first then hamstring: http://goo.gl/jv4c84

These are the ones that I have seen the best results. I do the inhibition and the positional release at least 3x a day.

The psoas stretching has always caused me more pain b/c it exacerbated an anterior rotation of the pelvis and pulling on the psoas and groin. Helpful for some if that's not a problem but I would just be careful.

Anyway, might be worth trying for you!

From Bret on Tue, Aug 06, 2013 at 12:32:34 from 96.45.118.12

Thanks Andrea - my pain is generally bilateral - with lots of referred pain in changing locations. Mind if I PM you later to get some additional advice on this?

From Andrea on Tue, Aug 06, 2013 at 12:34:00 from 72.37.171.52

Yup just email me!

From Jason D on Wed, Aug 07, 2013 at 20:24:54 from 24.1.80.94

Best wishes, Bret.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles on the treadmill at the gym.  Was planning to do more, but I forgot to bring socks - so went sockless until I started getting a blister, and then I stopped.  Felt reasonably ok - but still tight and painful start.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 4  miles this morning before work.  Very tight with pain and weakness - lots of stretching and strengthening exercises afterwards.  

PM - 6 miles on the treadmill at lunch. Oddly - a pretty good run. Started very slowly but by a mile and a half I no longer was tight or felt any constriction or guarding of my gait. Gradually and cautiously increased the pace to feel to where the last two miles were at HM pace. Felt so good to run like that. Will see what the next run brings. It was almost like the muscles in that area which were previously engaged - finally released.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 4 miles easy before work.  Tight again - but not as bad as yesterday morning - but nowhere close to as open as I felt on the treadmill yesterday afternoon.   Did foam roller and strengthening exercises following.  Hoping for a nice treadmill run later today.

 

PM - 6 more on the treadmill at a late lunch.  Not as good as yesterday, but not as tight as this morning.  Decent pace too.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - family in-town visiting, so I was tied-up much of the day doing local touristy things to entertain them - (went to the Clearwater Marine Aquarium where the dolphin with the missing tail resides - "Winter" from the movie "A Dolphin Tale".  Interestingly, I have lived here most of my life and this was my first ever visit to the facility).  

Anyway, went out around 7 pm.  Started with a slow jog in the vibrams (to keep it slow) - very tight groin/adductors/hip flexors - for 1.5 miles then changed shoes and did about 6 which were reasonably ok miles after the warm-up got the blood flow to the tight muscles. Never completely free gait, but not bad.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

PM - 13 miles on the treadmill indoors on a hot day outside.  Took it very slowly for the first mile to get the muscles warm - then worked into a decent pace for the time that I had to get in. Seems like every strengthening exercise or massage release fails to fix anything with this groin issue.  Just don't know if I am making things worse by running on it.  Once I get warm it is generally ok - just slightly tight or slight pain here and there - but I can get my runs in.  Doesn't seem to be improving though.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

No running this morning.  Really painful night sleeping.  Think it is time for a break with the groin issues not improving and at times getting worse.  I may take a few days or more.  Have an appointment this afternoon to use an Alter-G treadmill - which may be an option going forward to maintain some fitness while I try to heal - assuming it doesn't cause any exacerbation of the groin issues.

 PM -  6 miles on the Alter-G anti-gravity treadmill.  First time I have used one.  A bit awkward initially getting adjusted to the contraption around your waist and upper legs.  Ran generally at 80% of my body weight.  No pain to speak of with my groin - though it was tight at the start in particular. Couldn't tell if that was the contraption or if it was tight muscles.

 Anyway - we'll see if there is any discomfort or stiffness following the run later this evening.  I really liked how I felt afterwards - which was almost as if I had not really run.  No heaviness or fatigue in the legs or groin area.  Wish I had one of these to use at home.  The deal for using it at the facility isn't bad.  $100 for 12 uses at 45 mins each.  Problem is the facility has limited hours of operation. They really need to put a bunch of these out on the gym floor and schedule use according to normal gym hours.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running planned for today.  Good news however.  Significant improvement in how things have been feeling (e.g. marked decrease pain with squeeze test, better night's sleep etc) following the Anti-G treadmill run yesterday.  My wife asked how running on the Anti-G treadmill could have improved how my injury feels - since I was actually running (which previously seemed to be exacerbating my condition).  Answer as best I can figure - It was as though I was running without impact or at least without normal impact - and so I would say, it is almost like I had the day off - except I got blood flow to the muscles and good cardio as well with a run-specific cross training exercise.  Really can't beat that.

Am scheduled for a session tomorrow and Friday at a different facility in the same network and will plan to schedule some sessions next week in Atlanta while there for business.   Hoping to see continued improvement whilst maintaining my fitness (or at least not losing too much of it).  

Comments
From Andrea on Tue, Aug 13, 2013 at 09:29:42 from 72.37.171.52

Glad you were able to find some relief using the Alter-G!

From Jake K on Tue, Aug 13, 2013 at 09:56:05 from 67.177.11.154

Good news, Bret!

Now you'll just have to convince your wife that you need to buy your own Alter-G :-)

From Bret on Tue, Aug 13, 2013 at 10:13:28 from 216.234.133.229

Of course Jake - I immediately started researching the cost for one to put in my house! Evidently, they are pretty pricey - I have seen ranges of $25k up to $75k for the first models. Perhaps if they could also function like a car I could justify the expense...

From Jake K on Tue, Aug 13, 2013 at 10:15:48 from 67.177.11.154

I wonder how many miles you'd have to put on it before buying your own would be more cost effective than paying per use? I don't even want to do the math on that!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - got in about 6.5 miles on the Alter-G treadmill.  I was on the stationary bike for about 2 miles prior to my turn on the Alter-G - so I will count this as 7 miles total.  The tech assisting me on this machine which is at a different location/facility, insisted that I should not exceed 65% of my body weight given the description of the injury - So I was zipping/floating along at 6:30 pace. A little tight but no discomfort or pain when I started - but again the shorts and the machine harness thing is a bit constricting.  Very pleased that I can do this type of cross training.  

Comments
From Jason D on Wed, Aug 14, 2013 at 09:12:10 from 24.1.80.94

18.5 cents a minute ain't too shabby for a machine that is, what, 30K? Glad to see you are able to get on one. I hope it helps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 7 miles - same as yesterday on the Alter-G treadmill.  This morning a physical therapist in the facility was asked by the tech from yesterday to evaluate me.  He came over while I was on the machine and got a brief history and then after run he took me through a number of tests on physical examination.  He and his facility treat a number of local runners and the local professional soccer team players (the Rowdies) - so he is familiar with these types of injuries and complaints.  This was all spontaneously done...I did not make an appointment with them or request advice or anything.  Very cool.

Anyway - he concluded with a differential diagnosis of either an e-centric transverse lower abdominal strain (not sure if I got that right - as it was from memory); or a left-sided sports hernia.  He wanted to refer me to a local expert physician in St. Pete for an MRI and further evaluation to nail down the diagnosis.

He said that if it is the sports hernia - he would recommend a doctor up in Philly.  That's when I told him I had an appointment with Dr. Meyers in Philly in two weeks.  He was impressed and said Meyers was the guy he was talking about.  Good to hear confirmation in the medical community unprompted.   

So, anyway, he will refer me to a St. Pete doc who may confirm and suggest that it makes sense for me to see Meyers or direct me otherwise.

 

 

 

 

Comments
From Jake K on Thu, Aug 15, 2013 at 08:38:01 from 67.177.11.154

Probably smart to get that MRI, just to further narrow down exactly what is going on.

I like the name of that soccer team!

From Bret on Thu, Aug 15, 2013 at 11:05:51 from 216.234.133.229

Jake - yeah, I think I will get the MRI- it is improving with the Alter-G running but there is still something going on there.

The Rowdies were an NASL team back in the day when Pele played for the NY Cosmos. Probably before your time. :)

The current version of the team is a league level (I think) below the MLS.

From dugco on Thu, Aug 15, 2013 at 12:10:47 from 68.35.217.251

Sing it with me... The Rowdies ARRRRRRRRRRRRR, a kick in the grass! Wooo!! Head soccer coach here at the kids' former school was the information director/radio announcer for the Rowdies back in the late 70s/early 80s - small world.

Sounds like you're on track to sort out the injury - or maybe to start an Alt-G running league of some sort.

From Rob Murphy on Sat, Aug 17, 2013 at 13:01:27 from 24.10.249.165

Does Rodney Marsh still play for them?

Definitely Doug. One of the most catchy jingles in sports history.

Glad you're working through this Bret and pulling out all the medical and technological stops.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today.  Very tight hammies and a conflict with the scheduled Alter G appointment this morning.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM - no options for Alter-G running today as all of the local facilities that have the machine are closed on the weekends.  So I made an attempt to see if cycling was a option that would not exacerbate the injury - Did 36 miles and maintained a HR of right around 140 for most of the ride - very warm day (Garmin on my bike said 97) -  That took me around 2:15 mins - including stopping times. Rode down the Pinellas Trail to the beaches and over the three bridges and back up the trail until I hit Drew Street - at which point I turned and rode through my old neighborhood where I grew up.  (Not holding up so well...).  

Anyway - cycling equivalency to a run of that duration of time and at the avg HR would equate for me to be around 16 or 17 miles more or less.  Seems to have not resulted in any discomfort, though I was careful not to really push it either.  

Going to try some swimming too, next. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - tested out swimming today as a cross-training alternative to see if it was passive or if it would aggravate the injury. Immediately felt discomfort in the left side where I think the "tear" may be located. Opted for a pull buoy to keep the legs from kicking - which was a decent solution - but not an enjoyable swim - pulling the whole time. Was in the water for about 40 mins - so I will equate that to about 4 - 5 miles of running effort. Disappointed that swimming is not much of an option for me right now.

Comments
From Andrea on Mon, Aug 19, 2013 at 05:23:29 from 174.106.30.39

I tried swimming too and had discomfort, probably bc it requires lots of core stability.

From Bret on Mon, Aug 19, 2013 at 07:18:17 from 166.205.68.18

I was hopeful that the issue was tied to impact. Too bad - swimming would have been an easy alternative when traveling this week. Cycling on seems to be an option - but only when I am at home and have access to my bike. Did you find cycling to work for you?

From Andrea on Mon, Aug 19, 2013 at 12:54:34 from 174.106.30.39

Cycling seemed to be okay for me up to about 15 miles...I started to "feel" the tear after that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - 3 miles of walking - Rob inspires me to walk.  Was tempted a couple of time to try to run - but I resisted except when I had to hurry to cross a road to beat the traffic.  No pain with walking in the injured area.  Lots of stretching and strength exercises before and after.  

Have an appoint me for an Alter-G session tomorrow. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 Alter-G miles at lunchtime.  Actually, unfortunately felt some discomfort during the run towards the end in the injury area.  Disappointing.  Good run otherwise.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 Alter-G treadmill miles.  Had some tightness and discomfort following yesterday's workout and had thought about skipping today, but went anyway.  Decent run - no additional discomfort - though it really plays with the hamstrings.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - 2 miles - first mile walking, second mile walk / jog.  Still injured - but a light jog for a little bit just made my morning.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 6 Alter-G miles with 2 miles on the stationary bike to warm up.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - cycling equivalent of about 10 miles of running. 

Comments
From Rob Murphy on Sat, Aug 24, 2013 at 18:01:13 from 24.10.249.165

I'm interested in hearing your Alter-G assessment and how you feel you are maintaining your fitness with it.

From Bret on Sun, Aug 25, 2013 at 12:57:15 from 199.108.71.39

Rob - I like the Alter-G quite a bit - however, it remains to be seen if it is actually maintaining my fitness. I suppose if after a period of weeks of running on the equipment I was able to run at or near the same level as prior to using it, that would be the best test.

However since I have not done any land running in 2 weeks, I suppose I can only gauge my fitness in relative comparison from each time I am on the machine.

I use the HR monitor and generally see about the same HR with the same settings (% of weightlessness, speed, incline) - I may be seeing a slight drop off (increase in HR toward the ends of my sessions).

I suppose if I had unfettered access to the machine and was able to use it much more frequently than 3-4 times per week - I would probably see very little drop off, if at all.

I read where Dathan Ritzenhein had a 3rd metatarsal stress fracture a couple of years ago - and he immediately went to Oregon to Al Sal's camp - and ran 2 x per day on the Alter-G - in 1 hour sessions for 6 weeks. After the 4th week he started adding about 10 mins per day of land running until he was running full time on land.

He claims he did not miss a beat in his training - and in fact felt more energized after that injury/cross training spell than before.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Had the MRI and saw the doctor today.  Bilateral tears - severe - surgery tomorrow...

Comments
From Rob Murphy on Mon, Aug 26, 2013 at 12:45:29 from 163.248.33.220

Any idea how you did that?

From Andrea on Mon, Aug 26, 2013 at 12:46:28 from 72.37.171.52

Good and bad news here... sorry to hear that you need surgery but I'm so glad you got a diagnosis and are able to get it fixed in a timely manner. Best wishes tomorrow, hope everything goes as smooth as possible!!

From dugco on Mon, Aug 26, 2013 at 13:05:16 from 68.35.217.251

Just goes to show you how tough distance runners are... moderate pain, some discomfort, 8 miles on the alter-G... severe bilateral tears, surgery tomorrow!

Good luck, Bret.

From Andrea on Mon, Aug 26, 2013 at 13:13:15 from 96.60.250.191

What all is Meyers planning to do? Is he going do do an adductor release as well?

From Jason D on Mon, Aug 26, 2013 at 13:26:49 from 128.210.82.162

Best wishes, Bret. Good you didn't wait too long.

From Bret on Mon, Aug 26, 2013 at 14:06:46 from 166.137.88.177

Thanks everyone.

No idea how it happened Rob. From the MRI the doctor says this is something that I have had for a while. Probably a combination of overuse and an acute tear some time recently.

Andrea - yes - it is good and bad. I am a bit disappointed - as I was hoping to hear that the injury was healing and not too bad. But I am encouraged by his statistics. 96% success rate with .1 % recurrence.

If I did not do the procedure it will actually never improve.

Yes - they are doing an adductor release as well.

Dreading the rehab / recovery already!

From Andrea on Mon, Aug 26, 2013 at 14:44:58 from 70.210.9.11

Success rates are really good and there really is no other route that will make those tears heal without surgery. I bet the recovery for you will be quite a bit faster than it has been for me, because you have been able to run up until the time of surgery (I could not even walk by the time I had surgery). I also had to deal with all the compensation patterns and psoas strain post-surgery that you have not had which is good. The next two weeks will not be fun, but you'll be back in a short time feeling much better. I am interested to see what his rehab program is like.

From Rob Murphy on Mon, Aug 26, 2013 at 15:11:22 from 163.248.33.220

Sending some positive vibes your way for tomorrow.

From jtshad on Mon, Aug 26, 2013 at 15:18:55 from 141.221.191.225

Praying for a good surgery and a full and easy recovery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - 2 miles of walking this morning before surgery.  

 

PM - surgery went well - bilateral pelvic floor repair - abdominis rectus, adductor longus and adductor pectinius tears were repaired - adductor releases and steroidal injections were done.  According to my wife the doctor said he expected the left side to be bad - and it was - but evidently the right side was actually worse than expected.   

 

Recovering at the hotel now and will travel back tomorrow.  

Comments
From Rob Murphy on Tue, Aug 27, 2013 at 16:55:57 from 163.248.33.220

Good news Bret but man this sucks.

On the bright side, you may return from this a much better runner.

From dugco on Tue, Aug 27, 2013 at 19:03:34 from 68.35.221.180

Travel safe and keep us posted. Good luck with your recovery.

From Jake K on Tue, Aug 27, 2013 at 20:25:21 from 63.227.21.222

Hope you are feeling better, Bret.

Andrea filled me in on the details of your surgery... jeez, you jacked yourself up like she did! Seems like you should be able to get back on your feet a little quicker though. Best of luck over these next couple days as you start the recovery process.

From Bret on Wed, Aug 28, 2013 at 15:45:58 from 72.91.143.44

Rob - thanks - that comment about being a much better runner has stuck with me all day - hope it turns out that way! At a minimum my adductors (not released) are feeling like I have a more range of motion than ever!

Jake - "jacked-up" is about what the doctor said after getting inside to see things. Don't know what I did, but he says he's got it all locked down now - so I should not have that problem ever again.

From Andrea on Wed, Aug 28, 2013 at 16:57:41 from 72.37.171.52

I should've gotten me some of those steroidal injections! I bet they will help a lot.

Good luck on that plane flight home! And with recovery, of course.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

Walking - Rehab/Recovery Day 1.   Per doctor's orders I went for a walk after returning home from Philly today.  Was supposed to walk 1 mile, but was a little long.   

Lots of discomfort and downright pain at times during the last 24 hours, but I actually felt pretty good for most of this walk.  Hopefully the post-op pain / trauma will pass in the next several days while I follow the PT and walking recommendations to limit scar tissue formation.

Comments
From Jason D on Wed, Aug 28, 2013 at 18:43:49 from 24.1.80.94

Wishing you a speedy recovery, Bret. Sounds like you are moving about, which is good.

From Rob Murphy on Wed, Aug 28, 2013 at 21:28:17 from 24.10.249.165

Apparently the body doesn't like being cut open!

I'm sure you'll apply the same rigor, commitment, and discipline to your rehab that you do to everything else in your life. :-)

Good luck.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - walking - just about 2 miles.  Little stiff to start, but rather enjoyed the walk and so did a slightly more today than yesterday.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

Day 3 post-op - feeling stronger.  Walked 2.5 miles and really wanted to see if I could jog - but resisted the urge.  Lots of tightness/discomfort around the surgery site but legs and muscles etc. feel good.  No pain meds since late yesterday too.  

Comments
From dugco on Fri, Aug 30, 2013 at 08:13:56 from 68.35.217.251

Off pain meds is great to hear, Bret. No comparison, but after my appendectomy (perforated; emergency surgery) a few years back, it wasn't until totally dropping the pain meds that I really started feeling better. Keep it gradual and according to plan... you're smart, I know you will do it right and be back running in no time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - 3 miles of walking at a soccer tournament in Cocoa Beach with my youngest.   Was here last year at this time - sort of disappointed that this year I am not running.  Hot conditions - think I got a little dehydrated - so when I was doing some PT exercises in the hotel room and the left side groin seized up with a spasm/cramp.  Was concerned that the spasm may have caused damage to the surgery repair - but it was fine.  Really painful.  

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 2.5 miles of walking on the beach as the sun rose - sticky humid - walked down to the pier where they were setting up for a surfing competition -   2 ft waves - they must be disappointed.  Things continue to improve day to day with the recovery. 

 

PM. - another 2.5 miles or so walking with Delaney on the beach.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles of walking at home.  Feeling stronger - progressing well.

Comments
From jtshad on Tue, Sep 03, 2013 at 08:41:31 from 141.221.191.225

Happy to hear you are recovering well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM -  4 miles after work in Atlanta - went out for a walk and did a little jogging with some light drills, high knees, backward jogging, side stepping etc. intersperced throughout.  The jogging part felt awkward as though my leg muscles were unfamiliar with the movement - did not feel like I could actually run just yet - still need time to get stronger and for everything heal up. Good progress though, I think.  Did PT strengthening excercises and stretching / self-massage afterwards.  

Comments
From Jason D on Tue, Sep 03, 2013 at 19:10:51 from 24.1.80.94

Did they give you a sense of when you could start running, or is it a go by feel kind of thing as you did today? I honestly thought you wouldn't be moving around for a while.

From Bret on Tue, Sep 03, 2013 at 19:58:26 from 166.205.68.26

Jason - yes the post-op recovery and rehab has a breakdown of the types of activity to reintroduce. They give ranges of days and say that it depends on the individual and everything is only done as tolerated. Between days 7-10 I can begin resistive exercises and do some light jogging.

At day 18 I can return to normal activities as tolerated.

I think I have been exceptionally fortunate in my progress so far. Certainly a ways from feeling normal - but was expecting a much slower recovery.

My goal is to strike a balance between trying to do a much as possible to deter scar tissue formation against doing too much that may result in delaying the recovery.

From Rob Murphy on Tue, Sep 03, 2013 at 20:24:24 from 24.10.249.165

This all bodes well. So far, so good hey?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - 2 miles of walking this morning before work.  I was a bit sore and fatigued from yesterday's walk/jog/drills particularly in the lower abs.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - this was going to be just a walk - but at about 2 miles into it, I decided to try a little light jogging which actually turned into running - and remarkably I think I can call this an official run - not much faster than a jog - but when I finished, and everything felt intact and absent any discomfort, I am counting the last 3/4 of a mile of this mornings workout, my first official run 9 days post surgery.  Cheers.

Comments
From Jason D on Thu, Sep 05, 2013 at 20:09:10 from 24.1.80.94

Excellent!

From dugco on Thu, Sep 05, 2013 at 21:03:25 from 68.35.221.180

Not bad at all, Bret - welcome back. Don't get carried away of course - 3/4 mile is good for now :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

AM - 2 miles of walking and .5 miles of jogging/running.  Trying to be conservative - I felt like I could have easily done more, but don't want to be too agressive in the rehab and result in set backs.

Comments
From Andrea on Fri, Sep 06, 2013 at 20:52:17 from 67.177.11.154

You are doing so great!! What a relief that you are already feeling decent enough to run and will be back at it in no time. Just make sure to give the body time to recover so you can feel 100% quicker!

From Bret on Sat, Sep 07, 2013 at 16:22:30 from 72.91.143.44

Thanks Andrea - I am really pleased too. Wish you had an easier recovery -- feel a bit guilty by comparison.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 1 mile of walkng and 3 miles of running.  I started off by walking about 3/4 of a mile and then started a light run, and thought to myself, this feels ok - I should try to run a mile, and so I did - very easy about 9:30 pace.  And then I thought, I could probably do another mile if things feel ok.  And so I did.  Slightly faster.  Then I walked about 1/4 of a mile and decided - I could probably finish this up by running lightly for this last mile.  No issues, with pain or discomfort during or afterwards.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - 2 miles walking - with a .5 mile last part as a light run.  Trying to give myself a recovery day in between running days - though my body did not feel particularly fatigued or sore.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 miles on the treadmill.  That was 4 miles of actually running - not walking or anything.  Series of flight cancellations this morning to get to Atlanta had me in St. Pete for the day to allow for a run at the gym at lunchtime.  (Too hot outside).  Coincidentially, Richie showed up and we were able to chat and catch up a bit.  

Anyway, I wore the HRM to see how bad my fitness has become in the last 2 weeks and to not run too hard.   So, I was able to maintain an 8:15 pace - at a 70%HRR - which is about 45 seconds slower than I would normal run my training runs at with the same HRR --- A little disappointing but not horrible.  

The great news of course is that aside from minimal range of motion limitation (I still have a little bit of swelling at the incision sites) and maybe some minimal stability confidence issues - the run was as near to a "normal" run as I have had in quite some time.  Very pleased with that.  And if I can continue with this good fortune - the fitness levels will return in time too.  

Comments
From Jason D on Thu, Sep 12, 2013 at 21:55:18 from 24.1.80.94

So good to see you are able to run, Bret. Your fitness will bounce back. You weren't out long enough to loose it for too long.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned but probably needed day off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 running miles this morning in ATL.  Things are progressing nicely.  Took yesterday off, although unplanned, it was probably good to allow ample recovery between workouts as I rehab.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 easy aerobic miles on the treadmill at the gym in ATL.  Keeping the HRR in check and not wanting to push the rehab too hard, the pace was rather slow and not very taxing - but I felt fine during the run.  Little bit of fatigue in the surgery area over the next couple of hours.  Will try some Alter-G running tomorrow to get the aerobic work in, but non-impact.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - a little over 5 miles on the AlterG treadmill with a 2 mile warm up on the bike.  Felt good at 65% of body weight - kept it easy at 7:30 pace which translated to a HR of about 70% HRR so fitness is still behind but getting better.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM - about 4.5 very slow but pain free miles on a hot and humid morning at home.  

Comments
From Rob Murphy on Sat, Sep 14, 2013 at 15:18:48 from 24.10.249.165

I'm happy for all the good news Bret.

From Andrea on Sat, Sep 14, 2013 at 15:37:32 from 67.177.11.154

Looking great!!

From Bret on Sat, Sep 14, 2013 at 16:05:22 from 96.45.118.12

Thanks for the encouragement - I have to admit this morning I was a bit frustrated with my fitness (I really want to be able pick up from where I left off). But looking back at this week - which is literally now just 19 days after the surgery, I really needed to remind myself that did not expect to be running a 25 mile week already.

From Andrea on Sat, Sep 14, 2013 at 16:13:21 from 67.177.11.154

Long term health > short term results. You will look back and be glad that you took your time. Fitness doesn't just disappear in a month!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles this morning - no watch or Hrm - probably the best I have felt so far. Did a few striders at the end and those felt good too.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 AlterG treadmill miles before work.  Seeing some fitness improvements.  Nudged it to 70% body weight from 65 last Friday - and ran the first 5.5 miles at 7:20 pace (from 7:30 last Friday) all at the same HR as the prior session;   Also bumped it to 6:40 pace for the last half mile - things continue to progress nicely.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - a little over 3.5 miles this morning.  Little bit tight to start but warmed up nicely.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - really busy day at work yesterday - and very early start today, so I kept it to only 3.5 miles this morning.  Continue to feel like I am getting closer to normal.

PM - really stressful day - decided to do a second run for stress relief.  Body was not really ready for that - so I stopped at around 3 miles - when I felt some discomfort.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Decide to take a day off for additional recovery - seems like it was a good decision. No ongoing discomfort.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - had a really nice run this morning on the AlterG treadmill - .5 walk on the normal tready and then 6.0 miles on the AlterG - felt great.  More improvement in fitness 70% of body weight - and running just under 7 min pace at 70% HRR.   Decide to run the last 3 miles at a faster rate - which increased the HRR to 85% at 6:40 pace - but felt good both from cardio fitness and from range of motion and no discomfort.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 very slow but completely discomfort-free miles before sunrise this morning.  30 miles this week - very pleased with the post surgical progress.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - a little over 7 real miles on the treadmill in an hour.  Everything felt really good.  

Comments
From Rob Murphy on Sun, Sep 22, 2013 at 16:30:41 from 24.10.249.165

Wow!

From Jason D on Sun, Sep 22, 2013 at 18:03:32 from 24.1.80.94

I just checked over your last week, Bret. Really smart. Glad the road to recovery is going well. Onward and upward!

From Andrea on Sun, Sep 22, 2013 at 19:06:12 from 67.177.11.154

Had you done the surgery 1-2 months earlier and come back so quick, I would've been really jealous and bitter that you were healing so much quicker. But luckily you hit it at the perfect time where we are both recovering pretty well now :) you are looking stronger every week!

From Bret on Sun, Sep 22, 2013 at 20:18:39 from 72.91.143.44

Thanks guys.

Andrea - I completely understand that comment :)- so happy you are doing so well right now too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

PM - just about 5.5 miles after work on a very pleasant evening in ATL.  Feeling more and more like a runner again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM - a little over 5.50 miles on the treadmill.  Wanted to run more, and felt fine, but decided to stick with the gradual plan.  It is a little like wanting the extra piece of dessert, but knowing you may regret it later.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 7 aerobic miles on the treadmill on a cool rainy morning in ATL.  I did not want to take the chance of slipping in the rain and potentially ending up with a tweak to the old injury - so I stayed inside.  Good run.  Felt a little fatigue in my legs afterwards, but not a painful/injury kind of fatigue, more related to adding mileage and my body gradually adjusting to the increased load.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - just a very easy light 4 miles this morning before work.  A wee bit sore to start, so figured it best to reduce the volume and the effort.  Made for a pleasant jog.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - 6.5 miles on the AlterG treadmill - continuing to see improvement both with range of motion/stregth and overall cardio fitness.  After 20 minutes of aerobic running at 70%HRR - I ran the next 25 minutes at tempo 75-80% HRR.  Was still at 70% of body weight (because the phyical therapy tech is pretty hyper about seeing anyone go above that) and my aerobic speed was 6:50 per mile - and the last 25 mins was at 6:30 pace.   Overall it would appear that I am at about 70% of my fitness from what I was prior to the injury.  It is really nice using that equipment because I can get some faster miles in, but my body doesn't feel as though it has done that type of a workout.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles (yes 10) on the treadmill at an aerobic effort.  Feeling really close to fully recovered now.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - right around 6 miles outside on a hot day, but much less humid than normal, so it was actually not too bad.  Upper legs/hips surgery area was a bit fatigued and a little weak, so I took it very easy.  Will jump on the AlterG tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - walked with Tracy for about 2 miles and then went over to run on the AlterG treadmill where I got in about 6.5 miles.   Feeling a little "kink" in the left groin area - may take a day or two off just to be safe.  

Comments
From Rob Murphy on Mon, Sep 30, 2013 at 11:51:19 from 163.248.33.220

I've been trying to get into twitter and just checked out yours. It sucks. :-)

From Bret on Mon, Sep 30, 2013 at 12:56:26 from 96.45.118.12

LOL - I only had it to read others (e.g my daughters and to keep up with the news - if you follow all the news outlets it and sports stuff it is very useful). Plus I had a friend on runkeeper and it gives you an automatic tweet for each entry - so we could keep track of each other's workouts. Yes its is rather uninteresting to say the least. Stopped posting a while back.

From Rob Murphy on Mon, Sep 30, 2013 at 13:09:28 from 163.248.33.220

I think you have to try a form of social media for a while to see if it's worthwhile for you. I'm trying to see if it has some teaching/coaching applications.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Planned day off to allow for some recovery time - feeling a little fatigued/stressed from the volume perhaps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - not bad today.  Did a walk with Tracy and then a shorter and easier run.  No discomfort or kinks, but I also did not push too hard or go as long.  Will plan to do the same for the rest of the week.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles easy this morning.  Very light and easy, perhaps even too slow - but no discomfort whatsofever.  Picked it up over the last mile or so - and still no issues.  I think I am benefiting well from this step back week to allow for recovery/rebuild even if it is at relatively low mileage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - walked about a mile with Tracy and then did 7 miles on the AlterG treadmill.  Good run this morning - no tightness, discomfort or any concerns.  Pace was faster (6:35) at the same weight (70% ) and HRR (70-75%) on the tm - so I continue to see improvement in fitness too.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

AM - nice easy morning run.  Legs felt fine but overall I felt a little heavy as compared to the AlterG run yesterday (not surprisingly).  Which reminds me, saw a very good movie last night - Gravity.  Highly recommend it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 7 miles at a decent pace for me this morning - felt a little tired out afterwards.  I think this is the longest outdoor run I have done since surgery.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - very nice early fall evening in ATL - low 70s - cool with very little humidity.  Enjoyable aerobic 6 miles.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 7 miles this morning on the treadmill.  Still slow, but a really good run.  At a point now where I am not really even thinking about the injury/surgery site - and that is a good feeling.

Comments
From Jake K on Tue, Oct 08, 2013 at 09:32:56 from 67.177.11.154

That's really great to hear.

From Jason D on Fri, Oct 11, 2013 at 17:23:26 from 50.172.60.35

Fantastic. Happy for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - limited time today - so an easy 4 and then off to the airport for a day trip to VA and back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 8 miles easy on the treadmill before work.  Good run again.  

Comments
From Andrea on Thu, Oct 10, 2013 at 13:47:00 from 70.193.139.225

You are getting in some solid mileage!

From Bret on Fri, Oct 11, 2013 at 06:33:09 from 96.45.118.12

Yeah - thanks Andrea - feeling nearly normal. Interestingly I have noticed my fitness for fast paced running is dragging, but I seem to be strong enough with the surgery site and otherwise for plenty of distance. Hope you continue to experience positive progress too.

From Andrea on Fri, Oct 11, 2013 at 08:22:08 from 96.60.250.191

I do better with the slower longer runs than the shorter and faster too. I am starting to feel the speed coming back though! The recovery forces us to get a good running base before trying to train hard again...not a terrible thing! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles easy outside this morning - cool enough for a light windbreaker in ATL (only because I did not have any long sleeve shirts).  Caught a cold overnight - so as a result felt sluggish - lots of sinus pressure too.  Not a bad run though.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles on a pleasant morning.  Slow but a decent run nevertheless.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Planned day of rest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 4 miles easy very early before my 7 am flight to ATL.

PM - 8 miles on the treadmill after work.  

Comments
From Andrea on Mon, Oct 14, 2013 at 19:18:53 from 67.177.11.154

Double!

From Bret on Tue, Oct 15, 2013 at 09:06:44 from 96.45.118.12

I know, Right?!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles aerobic - good run - but quite slow.  Not too worried - just hoping I start to see some results in the next few weeks. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles on the treadmill after work.  Cancelled my entry to NYC marathon today.  Knew I would not be running it after I had the surgery, but held off canceling until today.   Deferred to next year.  Oh well.  Glad I am able to run pain free.  Just have to work on getting back to where I left off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 7 miles on the treadmill on a rainy morning in ATL

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 4 miles easy early in the morning.

PM - about 6 miles easy to moderate (for me in my current state of fitness) with Richie after work.  Good to catch up with him.  I officially withdrew from NYC this week - Richie is fighting PF but is on the mend and plans to run the race anyway with a couple of friends at an easy pace - to enjoy it - a victory lap in a sense.  Will miss not being able to join him this year.  But there will be other races and other opportunities.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

PM - 9.5 miles easy on a warm humid day.  Felt ok for the first 6 miles or so, but then really did not have a very enjoyable time of it for the rest of the way.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles easy on an early morning before a flight out.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - early run in Appleton WI, (here on business).   Quite chilly for me this morning in the upper 30's and windy.  Had a nice run nevertheless - ran along a trail that parallelled the road where my hotel was located.  Ran out with the wind and returned facing it, which was a bit more challenging.   Came up yesterday in time for a meeting and attended the Green Bay game - first time to visit Lambeau.  Check that box.  Pretty cool experience.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - easy 4 miles on a cool rainy morning in ATL.

PM - 10 miles on the treadmill after work.  Actually not that slow this time.  The miles must be starting to work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 7 miles easy on the treadmill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - comfortably paced 10 miles on the treadmill after work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.505.000.000.007.50

PM - first workout since the surgery (besides the aerobic running).  Tempo on the treadmill following a 20 min warmup.  35 mins at what felt like 15k pace ( I say "felt like" because the actual pace was a bit slower than marathon pace was a few months ago). But it was good and my body felt strong.  It was a nice workout.  Last mile was actually at marathon pace.   Pleased with the progress.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 mile easy shake out run this morning in ATL.  Quite chilly - low 30's.  Delaney and Tracy came up for a college tour - today is UGA.   A little perplexing for me as a Gator....

Comments
From Rob Murphy on Sat, Oct 26, 2013 at 06:13:50 from 24.10.249.165

Visiting out of state state schools is always perplexing to me since they are so much more $ and rarely better than the flagship state university in your home state.

Just my opinion.

From Bret on Sat, Oct 26, 2013 at 07:15:42 from 70.193.128.87

Well - I would agree. Except with a plan relocate to ATL this may become in-state by next year. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles easy outside at home on a very pleasant day.  Only home briefly this week.  Back out tonight.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 8 miles on the treadmill with the last 6 just under tempo pace.

Comments
From Rob Murphy on Mon, Oct 28, 2013 at 13:29:12 from 163.248.33.220

What's tempo pace these days? I go by "when it starts to hurt a lot".

From Bret on Mon, Oct 28, 2013 at 14:32:18 from 96.45.118.12

So - tempo right now is a bit dismal in terms of where I was before the injury. I think it is right around 6:50-7 min pace right now.

I shouldn't complain though, I am 60 days post surgery and pain free. Probably 30-45 seconds per mile slower than I would want to be for tempo, but am making weekly progress.

From Andrea on Mon, Oct 28, 2013 at 14:37:34 from 70.208.5.167

I am impressed that you are pain free. 60 days is not long at all! Do you still have a bump where the incisions are? I think mine is just a bunch of terrible scar tissue :(

From Bret on Mon, Oct 28, 2013 at 14:54:44 from 96.45.118.12

Heh...yes :) bilaterally I still have bumps. Completely numb superficially and relatively small. I only notice that slight swollen feeling there when I lean over to tie my shoes. :)

Saw a clip from the comedian Louis CK about trying to put on his socks (an exaggeration of what poor shape he's in and what an effort that is ... very funny BTW) and it made me think about how that related to me immediately post surgery - google it for a grin.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM - 4 miles easy before work.

PM - 9 miles easy on a hilly route after work. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - only had time for 5 miles on the treadmill today.  Saw where Daniel Radcliffe (the Harry Potter actor) will play Sebastian Coe in a new film about Coe and Ovett

Comments
From Jake K on Wed, Oct 30, 2013 at 14:56:26 from 199.190.170.31

Should have been Tom Cruise :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles on the treadmill after work.  Felt strong - getting closer to my normal training pace.  

Comments
From Jason D on Thu, Oct 31, 2013 at 19:12:43 from 24.1.80.94

You look great from my virtual vantage, Mr. Jardine!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM. - 6 miles very easy after work. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM - 12 miles on an overcast afternoon.  Longest run since my surgery.  Ran out to Dunedin Causeway - happy coincidence - had to stop and wait for the drawbridge on the way back.  Good run.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - felt a bit sore and tired so I did not run early this morning.  Went out after watching the NYC marathon for a really easy 6 miles and felt great at that easy pace.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM - easy 3 miles before work this morning.

PM - 7.5 miles on the treadmill at the gym at lunchtime.  Nice run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned day of not running.  Up early for a flight to Minn - and then back out in the evening to ATL.  No time to get a run in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - limited sleep - got up and did a run with Richie in ATL - cool damp autumn morning.  Good conversation - made for a nice run.  Lots of hills - slowish pace for about 6.5 miles.

Comments
From Rob Murphy on Wed, Nov 06, 2013 at 07:48:13 from 163.248.33.220

Did Richie move to Atlanta too?

From Bret on Wed, Nov 06, 2013 at 08:46:24 from 96.45.118.12

No - he works with me on occasion and we traveled together this week.

I have not relocated yet for that matter either.

From Rob Murphy on Wed, Nov 06, 2013 at 09:31:46 from 163.248.33.220

I knew that for you. But your job has basically moved right?

From Bret on Wed, Nov 06, 2013 at 09:34:44 from 96.45.118.12

Yeah that's right.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

PM - tempo on the treadmill.  2 mile warm up and then 5 miles at tempo - started at 7:03 pace and gradually worked my way down until the last mile was at 6:40 pace (and the latter was likely a bit faster than tempo for me right now).  1 mile cool down.  Overall I felt like this was very good progress for me.  If I continue to see this level of improvement in next several week, I will be very pleased indeed.

   

Comments
From jtshad on Thu, Nov 07, 2013 at 13:41:14 from 141.221.191.225

Good run, glad you are continuing to improve and recover.

From Bret on Thu, Nov 07, 2013 at 14:14:10 from 216.234.133.229

Thanks Jeff!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM and PM - 2 runs for a total of 9 miles.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

PM - easy long-ish run of 10.5 miles on a Saturday afternoon.  I have to head out for business travel this evening to India.  Short time there, long haul though.  Will miss a run tomorrow as a result since I don't arrive until Monday very early AM in Bangalore.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run - travelling overseas.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM - got a nice 5 mile shake out run in on the treadmill at the Marriott in Bangalore, India.  If time permits will try to get another run in later today.

PM - was able to squeeze-in another 3.5 miles before a business dinner.  Hoping that the runs will assist in getting me to sleep this evening (10.5 hours time difference from home).

Comments
From Rob Murphy on Mon, Nov 11, 2013 at 05:02:41 from 24.10.249.165

You're the only guy blogging from Bangalore today. Stay away from the torpedoes!

From Bret on Mon, Nov 11, 2013 at 19:05:30 from 96.45.118.12

Thanks for the tip Rob! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - Bangalore - attempted a run outside this morning - very heavy fog/smog acrid air made this more of challenge than I had expected.  Really not very enjoyable, got in about 4 miles.  Would have been better off indoors on the treadmill.  Interestingly, I actually saw another runner outside this time.  I am told that running is not a very common activity or sport and it was the first time I had ever seen anyone else outside running here the couple of times I have been in the country.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running - on a return journey from India.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

AM - tempo treadmill run.  Cold morning in ATL of 25 degrees kept me inside.  2 mile warm up then a little over 4 miles at tempo and then a 2 mile cool down.  Initially was just going to do easy miles following so many miles and hours of travel, but decided since my mileage would be lower this week, perhaps I should get some quality in.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - bleah!  Caught a nasty cold - probably from all the travel this week.  Was able to get 5 miles in on the treadmill on a chilly rainy day in ATL.  Family is up for the weekend for house hunting.

Saw a couple of articles/op ed pieces in the WSJ this week on running. Recommend the Stafko one from earlier this week poking fun at runners who feel the need to post 13.1 bumper stickers on their cars. http://m.us.wsj.com/articles/SB10001424052702304448204579186401818882202?mobile=y

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - on a misty cloudy morning in ATL - easy slow 8 miles or so.  Very relaxed pace.  Took yesterday off due to illness and looking for houses with my family.  Travel this afternoon to Minn. for business and return to ATL tomorrow.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - 7.5 miles on the treadmill this monring in Minneapolis.  Did not bring any cold weather running gear, and the temp in the hotel elevator said 21 degrees.  

Comments
From Rob Murphy on Tue, Nov 19, 2013 at 15:45:18 from 163.248.33.220

If it's 21 in the elevator, I can't imagine what it was outside!

From Jason D on Tue, Nov 19, 2013 at 16:52:08 from 166.147.104.163

Zing!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - a little under 8 miles on a brisk ATL morning.  Very enjoyable run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - early start today with work and travel - so only 4 miles easy on a windy and colder morning than yesterday.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM - a run at home in FL for a change (been 10 days since I have been here....) temps were literally 30+ degrees warmer this morning than they were yesterday.  Easy 4 - plan to get a second run in later today.

 

PM - run at lunch - outside in FL - warm (80's) - but a decent 6.5 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles with Richie at lunchtime - good coversation, moderately paced run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - sort of an off-day but decided to go out for 6 around dinner time. Pleasant easy run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - took yesterday off.  Easy 4 this morning.  Will do another run later today.

PM - ran a little over 7 miles with Richie after work.

Comments
From Rob Murphy on Mon, Nov 25, 2013 at 19:30:54 from 24.10.249.165

Now that this Arizona trip is over I can stop neglecting my friendships!

Are you guys still coming out in December? Send me the details.

From Bret on Tue, Nov 26, 2013 at 18:47:06 from 72.91.143.44

Yes we are indeed. Sent you an email earlier today.

From Rob Murphy on Tue, Nov 26, 2013 at 19:12:18 from 24.10.249.165

I got it. Can't wait to see you guys!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM - 9 pretty solid miles on the treadmill after work.  Been feeling a bit weak and fatigued - took some more iron supplements and they seem to have taken hold finally.  Getting routine labs this week anyway - will be interested to see what they reveal if anything.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - 3 easy miles in advance of tomorrow's Turkey Trot races.  I won't actually be racing, but will be running with my daughters and nephew in a 5k and then will stick around and do the 10k. Chilly temps are expected too.  Always a nice way to begin the turkey day.

Race: Times Turkey Trot (6.2 Miles) 00:43:18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.006.200.0011.30

Enjoyable morning -- quite cold for Florida with wind chills in the low 30's.  I joined my daughters and nephew in the first race, a 5k, where we jogged/ran together.  Only Bradlea who was coming off of a cold had a little trouble toward the end.  Really nice way to start the day.  Saw lots of familiar faces.  

Then, they all departed and I hung around for the 10k which started at 8:45 - the last of 4 races.  Plan was just to run to feel (not race), in fact my Garmin ran out of battery in the 5k so I only had my basic back up to keep track of my splits.  Was pleased to run this at an aerobic pace slightly slower than my marathon race pace earlier this year.  I think half of my miles were low 6:50's and half were slightly over 7 min pace.  Coming off of surgery at the end of August - I did not want to push the envelope - and so, this was a good effort, where I was controlled, and probably could have notched off several more miles at that same pace.

Happy with my progress - even happier to have no pain or limitations (besides my overall fitness).

 

Comments
From Rob Murphy on Thu, Nov 28, 2013 at 13:41:38 from 24.10.249.165

Good times!

I'm missing the Turkey Trot.

From dugco on Thu, Nov 28, 2013 at 14:40:16 from 98.230.77.41

Well done, Bret - so pleased for you with your logical steady return to solid running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 easy shakeout miles this morning.  No soreness or fatigue (did not expect any since I ran aerobicly yesterday). Will get a second run in later today if the timing works out.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM - so I did not get a second run in yesterday - family still in town and so those obligations prevailed.  Was able to get in a decent run today of 12 miles.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 6 miles easy before church on a foggy morning.

 

PM - 4 miles in the afternoon - very nice day - right around 70 degrees.   Back of left heel is feeling sore, and right adductor is feeling vaguely like a kink is there.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - 3 miles very easy.  Still a little soreness in back of my left heel - not sure if this is a minor thing that will subside, or something which will become more signficant.  Foam rolled upper legs afterwards - bilaterally quite noticable kinks and soreness had to be worked out.  Felt very good when done.

 

PM - 8 miles on the treadmill at lunch.  Decent pace - no notable soreness from this morning or yesterday.  Stretched and rolled afterwards as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles easy on the hotel treadmill in Detroit - snowy/rainy and cold outside.  

Comments
From dugco on Wed, Dec 04, 2013 at 07:52:09 from 68.35.217.251

Can't imagine there's any good reason to be in Detroit... add in snowy/rainy and cold, and I'm pretty sure you should leave NOW.

From Bret on Wed, Dec 04, 2013 at 10:37:08 from 96.45.118.12

Heh...I had to be at the Federal Courthouse there - and just as a coincidence that very day one of the judges was to issue his ruling regarding the bankruptcy case for the City of Detroit. Big crowd of protesters picketing in front of the building along with news media. Quite a circus. Another good reason to leave...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM - 4 miles on the treadmill in ATL.  Catching a cold (again) - but felt ok on the run.  Yesterday's planned second run was thwarted by flight issues from Detroit, and so I did not get in until late last night.  

PM - 6.5 miles on the treadmill after work.  Cold is getting worse, so it was not a very enjoyable run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Too sick - plus traveling - no run today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 3 miles easy this morning before work.  Really felt terrible yesterday with a nasty cold and with travel - ended up not running.   Actually felt a good bit better today - hope to get another run in later today.

 

PM - 7 miles after work - slow but it felt good to get outside on a warm evening. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

PM - warm day in the mid 80's today.  Went out around 4 pm and covered a little less than 15 miles - quite slow, but this was the longest run I have done since prior to the surgery.  

Comments
From Rob Murphy on Sat, Dec 07, 2013 at 20:49:42 from 24.10.249.165

Thanks for watching today Bret. I missed it. Tuned in the last 500 meters due to the 20 minute earlier start time.

Just finished shoveling snow. Looking good for your visit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM -  4 miles in the morning before work.

PM - 6 miles on the treadmill at the hotel in ATL after work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.000.0012.00

AM - 4 miles easy on a cool rainy morning in ATL before work.\

PM - 8 mile tempo run on the treadmill at the gym.  Irritated with insufficient amount foam rollers and the absence of customer service to assist in locating one....Good run though.  :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 4 quite chilly miles in ATL - upper 20's.  I dare not complain looking at the temps in the rest of the country.   I saw a funny clip from a weather newscast with a weather map screen that said it was "National Hate Florida Day" due to the absence of any type of winter weather there.

PM - 6 more miles on the treadmill after work.  

 

Comments
From dugco on Wed, Dec 11, 2013 at 07:18:19 from 68.35.217.251

I'll have you know it was a bone chilling 45 degrees for my run this morning - I almost had to wear gloves! Of course Tallahassee is more like south Georgia than Florida. Stay warm :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 4 miles easy before work, seemed even colder this morning with the windy blowing in ATL.  Headed back to FL this afternoon.  

PM - 4 miles after my flight - too much going on to get in any more miles than that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.000.005.00

PM - short tempo run on the treadmill at lunch.  1.5 mile warm up and then 3 miles at tempo, and then .5 mile cool down.  Limited time.  Good workout though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 12 miles more or less in Gainesville this morning - here for my oldest daughter Bradlea's graduation from UF.  Go Gators!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Decided to take a day off.  Noticing some soreness in the lower abdominals and in the seat/groin area.   Not painful, but new.  Had to travel to ATL anyway for a new office opening and holiday party, so running was going to be a challenge anyway.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 7 miles easy on a treadmill at a club next to the hotel I am staying in, next to our new offices.  Not a very good start as I had problems finding a workable TM and was a little out of sorts in a different environment - would have preferred an outside run - but new to this part of town, and did not want to venture out in the dark without getting a lay of the land first.   Will do some recon later today for a better effort if time this evening.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 4 miles easy prior to work on a crisp ATL morning.

 

PM - 6 miles easy after work.  Not as cold out.  Pleasant evening.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles easy before work on a travel day. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - 7.5 miles at lunchtime in St. Pete - very nice day out.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - 7.5 miles with Richie after work in St. Pete.  Heading to Utah tomorrow morning early.  Looking forward to a fun trip with the family.  Hopefully get some runs in as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM - about 6.5 altitude challenged, snow and cold challenged miles in Park City.  Actually enjoyed the run quite a bit however slow it was. 

Comments
From Jason D on Sat, Dec 21, 2013 at 20:09:29 from 76.179.128.159

That would be quite a shock to the system for a gent that runs at sea level and in warm conditions!

Cold weather is good for fast running when the roads are clear. Tough to find a place where that combo works though.

From Rob Murphy on Sat, Dec 21, 2013 at 20:58:31 from 24.10.249.34

Dinner? Run? Ski?

Let me know. Mom just left today and I've got lots of time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - after a pretty good day of skiing - 8 miles on the treadmill at the hotel - too snowy slick and dark (I was too tired) to venture outside again late this afternoon. 

Comments
From Jake K on Sun, Dec 22, 2013 at 18:52:13 from 72.201.179.106

That's some dedication to choose the treadmill over the hot tub after skiing all day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

AM - nice run with Rob at Jeremy Ranch road.  Nice at least for the first half...second part of the second half was a bit of a challenge for me.  It was an adjustment issue for me coming from sea level, and running up the rollers, into the wind and stinging snow in my face, also following a full day of skiing yesterday.  In fairness, I had planned only 10-12 miles, but was feeling ok and thought I was up to it when the prospect of the full out and back was suggested.  Would have been good for 10. Rob was good company and nearly giddy at the prospect of being able to run on this road in the winter time.  The packed snow was similar in comparison to running on a beach with hard-packed sand.  Views were really awesome and the wildlife sighting of the bald eagles was cool.  

Hot tub following the run was awesome, Jake.  :)

 

 

Comments
From Rob Murphy on Mon, Dec 23, 2013 at 15:08:10 from 24.10.249.34

I'll go along with your beach sand comparison. Minus the warmth!

Thanks for the company. You're a Utah running pioneer now.

From Jake K on Mon, Dec 23, 2013 at 16:45:11 from 72.201.179.106

You're learning, Bret. That hot tub probably feels like running in July at home for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Zero running - but a full day of skiing with the family and then hot tub and a great dinner in Park City for Christmas Eve.  Bistro 412.  Thumbs-up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - Headed out for a run a little after noon and decided a bit of an explorer/adventure run was in the cards.  Got on the McLoed Creek trail near Quarry Mountain and headed north - really nice day out and the trail was completely snow-covered.  Lots of folks out cross country skiing.  Wildlife sighting - red fox.  Pretty cool.  Ran on the trail to Old Ranch Road and followed it to a trail head parking area which I think connects to Trailside Park on the otherside of the mountain.  Not sure.  Anyway, ran a bit more hoping I would find a road to loop me back to the Canyons, but did not see any - so circled back.  Great scenery - though still quite chilly 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - quite cold run with Rob the local historian and tour guide.  Took me to the town of Midway and we ran out to Soldiers Hollow and back.  7.5 miles.  Good run. Adjusting better to the altitude.  Thanks for the conversation and the local flavor Rob.  Best way to see a place is by going out for a run.  Even better to do it with old friends.  

 

 

Comments
From Andrea on Thu, Dec 26, 2013 at 15:06:50 from 70.210.15.125

Glad you are having fun in Utah!

From Jake K on Fri, Dec 27, 2013 at 09:19:06 from 159.212.71.173

That area is home to Hollywood's most famous bear, which I just learned about 3 minutes ago:

http://www.sltrib.com/sltrib/news/57306561-78/bart-bear-ground-vital.html.csp

From dugco on Fri, Dec 27, 2013 at 11:15:43 from 98.230.77.41

Nice visual, Bret - was trying to imagine what a porch sheep was from Rob's post - I see now. And is that second pic Superman's fortress of solitude? Nice.

From Jake K on Fri, Dec 27, 2013 at 11:28:34 from 159.212.71.173

They charge 8 bucks to go inside that ice castle. Its like a really cold corn maze!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running - travel day back from Utah - and too much going on.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles easy in the late afternoon.  Muggy, buggy warm and humid.  Literally 60 degrees warmer at home than it was in Park City.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - just an easy 3 miles this afternoon. Rainy and cool - limited time today - would have otherwise gone longer. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 3 easy miles before work.  

PM - 7 more on the treadmill at lunchtime.  Wore the HM monitor for the first time in a while.  Somewhat pleased.  Able to run within a reasonable degree of a decent pace and still be at 70% HRR -- at least for about 4-5 miles.  Perhaps cardiac drift or faulty device, but it crept up a bit over the last 3 miles, even though the perceived effort seemed unchanged --- Anyway I decreased the pace and the HR decreased.  

Also finally got my blood labs back - and was irritated that ferritn was not in the panel that I specifically requested.  But all of my other values improved.  Iron, (113 up from 75 ), HGB (14.5 up from 13.7) RBC (4.75 up from 4.4)  and HCT (43.8 up from 40.0).

So - no pain or injuries or illness.  Feel like I have a decent base to start mixing in some workouts - although my mileage has been a bit light - that is more related to cautiousness with the injury recovery than anything else.  

Comments
From dugco on Mon, Dec 30, 2013 at 13:43:30 from 68.35.217.251

Great on all fronts, Bret. Happy New Year to you and yours!

From Bret on Tue, Dec 31, 2013 at 13:03:50 from 216.234.133.229

Thanks Doug. Happy New Year to you and your family as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.003.000.005.50

PM -Workout (strength) - doesn't sound like much - but 1.5 mile warm up then 3 x 1 mile at HM pace with a 200 rest then a half mile cool down.  The HM pace was not what it was a year ago, but I was probably a little conservative in setting it at between 6:50 and 7 min pace today.  Also, wanted to keep the volume down to see how the body reacts/recovers.   This was actually very managable and so in that regard, I was quite pleased.  Probably can inch the pace down a bit and add a few more reps for the next time.  

Comments
From Rob Murphy on Tue, Dec 31, 2013 at 13:35:30 from 24.10.249.34

That's a great way to start ramping things up. Gently and gradually.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2762.85134.71125.1023.503046.16
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