Bret

Boston Marathon

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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)

Ran 5 of the World Marathon Majors (NY, Chicago, Boston, London & Berlin) at least twice.

7 x Boston Marathon (1999, 2000, 2005, 2007, 2014, 2020 (virtual due to covid) 2021

11 x NYC Marathon (1997, 1998, 2010, 2011, 2014, 2015, 2016, 2017, 2018, 2019, 2021)

 

 

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:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 11.50 Month: 62.25 Year: 62.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2412.70163.1086.757.002669.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - a little over 10 miles on a cool rainy new year's day.  Recovery pace - wore the HRM to try to keep the effort honest and easy - but found the device to be unreliable - actually showing a lower HR when I decided to run at a faster pace.  Good run nonetheless. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.504.000.000.007.50

PM - lunchtime - tempo workout on the treadmill.  2 mile warm up then 4 miles at MP then 1.5 mile cool down.  I debated with myself over what I should use for MP.  Should I used my goal MP (6:50 ish) or what MP is for me right now base on my current conditioning (slower).   I chose a hybrid/compromise.   Ran the first mile at 7:03, second at 6:58,  third at 6:53 and the fourth at 6:48.  The last mile was clearly too fast for me right now to call it MP (e.g if I ran a marathon today, I know I could not sustain that pace) -- I think it felt like it was probably closer to somewhere between 15k/HM pace. All in all I felt reasonably strong, and finished the workout feeling as though it was helpful and not harmful.  Would like to see progress obviously over the next couple of months to where the goal MP pace is well within reach...We'll see.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles easy to moderate on the treadmill.  Legs felt a bit tired from the two workouts this week, but felt fine cardiovascularly.   Signed up as a member of the Atlanta Track Club.  It appears it assures you of an early registration opportunity to the Peachtree road race in July.  A "bucket-list" race for me.  

Comments
From Rob Murphy on Fri, Jan 03, 2014 at 13:05:20 from 24.10.249.34

Ooooo, the ATC!

Say hi to Benji Durden, Jeff Galloway, and the gang for me.

Seriously, that's a great club with some great teams and workout groups. I'm jealous!

From Bret on Fri, Jan 03, 2014 at 13:26:07 from 216.234.133.229

Meb is doing a clinic with them on the 9th next week. I will tell him you said Hi.

From dugco on Fri, Jan 03, 2014 at 13:35:45 from 68.35.217.251

Trav's old coach, Gary Droze, runs a few events per year as part of the men's masters team. Gets shoes and travel expenses - pretty cool.

From JG on Fri, Jan 03, 2014 at 14:24:48 from 99.141.151.28

Are you moving to Atlanta? The ATC Masters teams wins a lot of National Championship races ... I qualified for the team, but those dudes are way faster than I am! I did run Boston with them the last two years. The club hosts a lot of great races, many free to members. We should get together for a run sometime when you are in town.

From Bret on Fri, Jan 03, 2014 at 14:43:20 from 216.234.133.229

JG - I will be relocating to ATL at the beginning of the summer. In the meantime I am generally in town Mon through Thursdays several weeks out of the month. Would be great to get together for a run.

From JG on Sat, Jan 04, 2014 at 11:06:39 from 99.141.151.28

Let ,e know when you will be in Atlanta ... what area of town are your offices? I am on North side of town, up 400 by Lake Lanier

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles easy before heading over to Orlando for a day at Disney.  Youngest daughter's birthday gift.  Hope to get a few miles in late in the day.  

Comments
From Rob Murphy on Sat, Jan 04, 2014 at 07:00:21 from 24.10.249.34

I feel your pain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

PM - 15 miles on the treadmill since it was quite warm here this afternoon - and it was a good opportunity to watch some of the playoff games.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - 7.5 miles on the hotel treadmill in ATL after work. Way too cold outside tonight. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.003.007.50

PM - speed workout on a treadmill at the gym at lunchtime.  Nice Woodway treadmill - 6 x 800 at 3 mins with a 400 walk/jog rest.  2 mile warm up and 1 mile cool down.  These were not easy but not so hard that I was questioning whether I could complete each rep.  This was by far the fastest workout I have done in quite some time, and certainly since recovery from the surgery.  I had thought about doing 8 reps, but given that I was not quite sure how my body would handle these, I decided to be a little more conservative.  

Always a good sign to complete several workouts in a row as planned - so I am pleased with where I am so far.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 3 miles - easy shake-out run.  No soreness or stiffness this morning after yesterday's workout.  However it was 16 degrees and I failed to pack running tights, so I may not have been able to feel any tightness in my legs due to numbness from the cold.  It was actually not too uncomfortable and I was happy to get outside after being on treadmills for the last few runs.

 

PM - 7 more miles at lunchtime.  

Comments
From Rob Murphy on Wed, Jan 08, 2014 at 06:25:21 from 24.10.249.34

I saw it was 6 degrees yesterday in Atlanta! You should come back to Park City to warm up!

From Bret on Wed, Jan 08, 2014 at 08:05:12 from 216.234.133.229

I know! Exactly!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

PM - after travel back home I stopped at the gym to get this workout in:   Threshold - 2 mile warm up then 5 miles at HM pace with a 1 mile cool down. Really pleased with another good effort.  Kept the pace right at 6:40 which is about 15 seconds slower per mile than I would have run this workout last year at this time. But the good news is that it felt like I could have managed a few seconds faster - and by comparison just a couple of months ago I was running at this pace on the Alter G treadmill at 65% of my body weight  post surgery -  so I am seeing nice progress. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - very easy 4 miles before work.  Temps were in the 70's this morning and quite humid.  Quite a contrast from 2 days ago in ATL when it was 16 when I went out to run in the morning.  Right hip flexor is a bit tender today following yesterday's workout.  Will keep the pace slower if I get out for a second run this afternoon and tomorrow.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

PM - 14 miles on a windy humid afternoon from my house through Dunedin and back along the Pinellas trail.  Slow going to mind the tender hip flexor.  No soreness or problems.  Decent run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - busy day - only time for 6 miles on a really pleasant afternoon. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM - early 4 mile run before travel up to ATL this morning.

PM - another 6.5 miles on the treadmill after work on a rainy dreary evening.

Comments
From JG on Mon, Jan 13, 2014 at 11:25:51 from 99.141.151.28

What part of town are your offices?

From Bret on Mon, Jan 13, 2014 at 11:48:49 from 216.234.133.229

Hey JG - I am in Sandy Springs - The King and Queen buildings. Where are you located?

From JG on Mon, Jan 13, 2014 at 12:06:05 from 99.141.151.28

I am about 25 miles north, straight up 400. There are lots of running routes in the Roswell area, which is kind of in the middle, if you ever want to meet for a run. Easier for me to head that direction after hours than in the morning. I guess it will get easier once it gets light out later.

From Bret on Mon, Jan 13, 2014 at 12:09:57 from 216.234.133.229

Sounds great - we are looking at houses in Roswell as a matter of fact.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.005.000.009.00

PM - decent threshold workout on the treadmill.  2 mile warm up, 2 x 2 miles at HM with an 800 rest; 1 x 1 mile at HM, then a 1 mile cool down.  Had thought about just doing 3 x 2 miles but felt some tenderness last Friday with the right hip flexor following Thursday's workout, and figured I ought to be a little more conservative.  First rep was too fast for me today at 6:40 pace - (or the treadmill last Thursday may have been more favorably calibrated); so I slowed it down a bit on the last two reps for an overall 6:50'ish AP.  Some slight tenderness in the hip flexor following, but overall I felt really quite good after the workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - extremely busy/travel day.  Up quite early for a flight and meetings in DC and then back to ATL by the evening.  Went out about 8 pm and trudged through 4-5 miles in some very cold wind.  Happy just to have squeezed a run in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - in the mid 20's this morning.  Easy 3 miles before work.  Travel late - hope to get a second run in.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles on the treadmill after work.  Work travel the last 2 days really put a dent in my training plans.  Hope to get some miles in tomorrow as a pacer for a couple of friends running the Long Haul 100 in Tampa tomorrow.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.000.000.000.0023.00

AM - 23 miles pacing my friend Brian in the Long Haul 100. He and his son in law Nick are running.  Nick is running the 100k actually.   It is a 5 loop course in the Cypress Creek Preseve in Wesley Chapel north of Tampa.   Perfect conditions of mid 50's temps and a new course design with more shaded areas.   My plan was to run the second loop with them - but I arrived a little early - so I ran a bit before connecting with them.  Slow pace relatively speaking for me - but they were doing great.   I left Brian after he finished the second loop - for 40 miles in about 8 hours.   He wants to finish his first 100 (he's had a few prior attempts where he came up short) - I think he's gonna get it done this time.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Noon - had today off from work (first time I can recall having today as a work holiday - its kinda nice).  Took yesterday off-- not so much planned, but felt like I needed it.  Really nice weather in the upper 60's - easy 10.  Last 3 more moderate than easy.  I think in pacing my friend Brian in his 100 mile ultra on Saturday, my sense of an easy pace became too slow.  I turned on my Garmin and decided I needed to get into a more respectable easy pace.  Is it possible to have too easy of an easy pace?

Anyway, as an update, Brian did indeed complete his first 100 race.  I left him at 40 miles after pacing him for about 23 miles, and thought he was going to easily complete the event, but apparently he ran into some difficulties late in the race when the temperatures dropped below freezing.  Evidently several of the participants had trouble with it as well.  At 22 hours he had completed 85 miles, but he ended up finishing in just over 30 hours - (the last 15 miles was his nemeisis) which was beyond the 28 hour official cut-off, but good for him that he pushed through in this race after having several missed prior attempts.  The race director was kind enough to leave the finish line banner up for several hours after the race so he has a photo of his finish. His son in law Nick completed his first 100k in a little over 16 hours.  

Comments
From Jason D on Thu, Jan 23, 2014 at 17:19:52 from 24.1.80.94

I think there is such a thing as too easy an easy pace, but you would be hard pressed to find anyone who is guilty of it!

As I survey the blog I think the fastest easy pace you will see is 6:20-6:40 (the Oklahoma boys and Trevor B.) to about 6:40-7:20 (most of the faster Utah guys and others). For me, if I am running high mileage, lots of doubles, and workouts, I feel like anything faster than 8:00 pace for 50-60 minutes is too fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.006.000.0011.00

PM - on the treadmill after work in ATL - (weather was really windy and temps dropping quickly) had a good workout today.  6 x 1 at HM pace with a 200 rest.  3 mile warm up and a little over a mile cool down.  Pleased with the pacing and with how solid I felt during the workout.  Really tired afterwards.  

Comments
From Jason D on Wed, Jan 22, 2014 at 20:54:05 from 24.1.80.94

Nice workout, Bret. That short rest is tough, but it pays off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 4 miles easy on the treadmill.  Too cold to want to go outside.  Wind chill of 4.  No running tights.  

PM - 6 more on the treadmill after work. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.504.500.000.009.00

AM - tempo workout.  The gym connected with my hotel, I discovered this morning, has an indoor running track - not sure of the length - but large enough that it allowed for an easy warm up of approximately 3 miles going by time -- I then hopped on the treadmill and did about 4.5 miles of MP, then a cool down, partly on the treadmill and partly on the track.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles after work with Richie.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

PM - 18 miles on a very pleasant sunny afternoon.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles easy to moderate on a cloudy afternoon. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - after work in ATL - headed out in a new direction - temps were dropping - happy I brought my phone as I got a little turned around on some hilly dark neighborhood roads. Siri got me back though for a roughly 10 mile run.  Winter Storm warnings here for tomorrow. Snow in the forecast.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.004.0010.00

PM - on the treadmill at the hotel in ATL - (a few inches of snow fell here this afternoon - quite a big deal - my office is shut down for tomorrow because of it) 8 x 800 at 5k pace with a 400 rest after a 3 mile warm up and a 1.5 cool down.  Kept the pace under 6 mins per mile and did well getting through the workout.   Pleased with the effort. 

Comments
From Rob Murphy on Tue, Jan 28, 2014 at 19:28:53 from 24.10.249.34

That's right, I heard on the radio driving home that Altanta has applied for federal disaster assistance for its two inches of snow.

Our thoughts and prayers are with you.

From Bret on Wed, Jan 29, 2014 at 09:52:32 from 96.45.118.12

LOL - it is crazy Rob. It appears that perhaps they did not salt the roads (or did not have the equipment or resources to do it) ahead of the snow and so, as soon as the roads started loading up with traffic in the icy conditions - there were expected problems. Folks were and are still stuck in their vehicles today over 12 hours later.

Quite cold out today, I walked from my hotel to the MARTA station and with the exception of a couple of buses there are no vehicles on the surface streets - and nothing has been done to clear them of the ice. Felt like a post-apocalyptic scene walking down the middle of a usually very busy road with no sound except for the wind and my feet crunching on the ice and snow.

From Jake K on Wed, Jan 29, 2014 at 10:54:11 from 159.212.71.17

After about 8 hours of being stuck in my car, I think I'd get out and walk!

From Bret on Wed, Jan 29, 2014 at 11:18:27 from 96.45.118.12

Actually I think that's what some people did, Jake - and thus there are lots of abandoned vehicles in roadways, blocking the traffic.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - only time for a short run on the treadmill and did not get a chance to go out later in the day as I spent most of the afternoon and early evening at the airport.

Comments
From Rob Murphy on Thu, Jan 30, 2014 at 07:13:46 from 24.10.249.34

Just spent some time getting caught up on the situation in Atlanta. Something definitely went wrong. I've been in Atlanta during bigger snow storms than this. It's always a big deal but I don't remember it being this bad. The fact that everybody's pointing fingers means somebody screwed up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

PM - decent workout 3 mile warm up then 4 miles at HM pace with a 1 mile cool down.  Treadmill calibration had me at 6:49 pace, which felt slightly harder than HM should have felt.  Effort was what I was looking for, more than pace as shown on the machine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 7 miles easy in the morning. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM - limited time today - in ATL to try to find a house.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - 3 miles before church on a very foggy warm morning at home. 

 

PM - 8 miles easy on a warm (mid 80's) afternoon.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - on the treadmill.  I have decided that I am not happy with where I am from an aerobic base perspective (its not terrible,its just not where I want it to be).  I recall reading in Lydiard's literature, that once your training moves away from aerobic base training, while you should be able to improve upon other components (AT, LT etc.) you will not improve your aerobic base any further for that training period.  Anyway, I have decided I would rather focus on that aspect for several weeks and hopefully see some improvement there before resuming tempo and threshold training.  Had a good run this evening.

Comments
From Jason D on Thu, Feb 06, 2014 at 13:08:11 from 128.210.82.162

Since longer singles were recommended to my by Andrea, I am seeing good things. I'll still double after workout days and races, but I think 70-80 minutes most days is really. But I don't know. I just keep running doing a little of what works and a little of the new, and hope it works.

From Bret on Thu, Feb 06, 2014 at 13:41:15 from 216.234.133.229

Thanks Jason. Just switching gears to fully aerobic efforts has done wonders in just a couple of days. I looked at my blog from May 2012 when I did my last big aerobic build-up and seeing the same things now as then. Whatever works, right?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - 3 miles easy this morning before work in ATL.  Windy and a little chilly.  Forgot to pack my gloves and hat.  

 

PM - 11 miles of aerobic running on the hotel treadmill after work. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - cool and rainy morning - covered between 8 and 9 miles before work.  Slow but felt really good at the end.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

AM - 3 miles before work in FL - started to rain at the end of the run.  Feeling good after the last few days of aerobic running.

PM - 12.5 miles of aerobic running on the treadmill at lunchtime (lengthier than my normal lunch).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

AM - 3 miles easy before work.  Had my annual physical this morning.  Weight is up (shocker) - though I expect that will resolve itself in the next few weeks -- but everything else is great.  Subthreshold tempo planned for later today.

 

PM - lunchtime 9 miles on the treadmill.  2 mile warm up then 6 miles at subthreshold pace (80% HRR) which as a happy coincidence was 6:53 per mile for me (nearly the MP pace I was running a year ago).  1 mile cool down.  Really pleased with how the extra miles at the aerobic effort for this week has really improved lots of issues I was having over the last couple of week. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

PM - long run of 20 miles.  Bit of an atypical Florida day - fog, cool and with occasional drizzle. A little windy at times too.  Sort of on the slow side, but a decent effort nonetheless.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - between nine and 10 miles after a drive from Florida to Atlanta this afternoon.  I heard on the news after I arrived that they're expecting some winter weather again this week. Hope they are better prepared this time. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM - 5 miles easy this morning before work in ATL.

PM - 8 miles on the hotel treadmill after work. Kept the effort at a moderate aerobic level -- heart rate reserve at 70% - which this week had me at 7:24 pace which is an improvement of approximately 15 seconds from last week at the same effort and distance.  Things are progressing nicely.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM - 4 miles easy to moderate.  Rain and potential for a "wintery mix" had me running on the indoor track of the club next to my hotel this morning.  Unintentionally probably allowed myself to run a little faster than I had planned.  

PM - 12 miles on the treadmill in the hotel after work at an easy aerobic pace.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM - 5 miles easy on the indoor track in the gym next to my hotel.  Weather was not pleasant outside.  Sleet, windy, freezing rain...Had a nice run indoors though. Only 3 people in the entire club, and no one else on the track.  

PM - 10 miles at a moderate aerobic pace on the hotel treadmill. 

Comments
From Rob Murphy on Wed, Feb 12, 2014 at 20:11:50 from 24.10.249.34

Close to 50 here today. Shorts and t-shirt weather. Great skiing in the mountains though.

From Bret on Wed, Feb 12, 2014 at 20:28:45 from 107.7.206.190

I think Atlanta has had more snow and cold weather than Sochi.

From Rob Murphy on Wed, Feb 12, 2014 at 20:29:55 from 24.10.249.34

I know they're swimming in the Black Sea and they have Palm Trees.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM - 6 miles on the hotel treadmill this morning.  Office closed again today with the snow.  Hoping my flight is not cancelled this afternoon.  (I am out of clean running clothes.)

 

PM - 7 miles back home.  Really  not a very good run.  Too worn out from the travel, or just too old.  

Comments
From jtshad on Thu, Feb 13, 2014 at 07:52:27 from 141.221.191.225

Clean running clothes on travel? I use the bathroom sink and hang them up to be ready to make stinky again. Now, I do not know how much the maids like this!

From Jason D on Thu, Feb 13, 2014 at 10:56:01 from 128.210.82.162

It's funny, in the summer my stuff goes dirty for a not inconsiderable time, but in the winter I get about one use (at the gym) and I am afraid everyone is looking at me on second use. Of course I run next to folks who wear perfume to the gym...

From Bret on Thu, Feb 13, 2014 at 17:30:02 from 72.91.143.44

Thanks for the laundry tips! I actually had done the wash in the sink thing Jeff - but 3 times seemed a bit too much, especially for the socks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.000.000.0011.00

AM - 3 miles easy before work this morning.

PM - tempo - MP run on the treadmill at lunch 6 miles.  Felt ok but HR was higher than it should have been or was last week on the same workout.  Actually I did not check the HR until the last half mile after the first mile or 2 were in the proper zone.  Not sure if there was a problem with the monitor or with my HR.  Anyway, felt as though it was a good workout either way.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

PM - 14 miles easy on a deceptively cool afternoon, with a fair amount of wind. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - easy 10 miles on a splendid Sunday afternoon. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - moderate aerobic effort of 8 miles on the treadmill at lunchtime.  Bought a pair of Saucony Triumphs over the weekend.  (Jake K may be happy to hear.)   First time in that brand.  Liked the wider toebox and light weight.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 12 miles easy very early in the morning before business meetings in Atlanta.  I had three separate guys passed me on Mount Vernon Rd. running extremely quickly.  Made me feel slow! Anyway after a mile or two I saw them jogging back together.  Must have been doing a workout. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 4 miles easy before business meetings in Atlanta.

PM - 8 more after work meetings.  Relatively warm out. Upper 60's. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 creaky miles this morning.  I think the new Saucony shoes seem to have resulted in some issue with the sides of my big toes - more so on the left than the right.  It has gotten increasingly worse each day.  Not sure if it a bruise, or a blister under a callous - but it took a good half mile before it loosened up.  Wore the Asics this morning instead.  Also accidentally banged one of my other toes on a chair in the hotel last night.  Painful.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - a little over 4 miles this morning before work.  Work and travel late yesterday prevented a planned second run - but probably good to let my toes recover a little more.  Did a little "home surgery" to the callouses and missing or mangled toe nails last night- trying to drain any blisters that may be causing the pressure/pain.  I think just switching back to the normal Asics and having more recovery time helped more than anything.  Will try to get a second run in later today.   

 

PM - 10 miles at a late lunch.  1.5 mile warm up - then 7 miles at marathon pace - 1.5 mile cool down - on the treadmill.  Felt reasonably solid.  No toe problems either.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.500.000.000.0018.50

PM - 18.5 miles in the middle of a very warm and humid day at home.  

Comments
From Rob Murphy on Sat, Feb 22, 2014 at 14:35:05 from 24.10.249.34

I just counted - you've run one race in the last seven months. What's up?

From Bret on Sat, Feb 22, 2014 at 15:10:31 from 70.209.14.237

Well I did have surgery at the end of August. Then I got fat and slow ... I had plans to run Gasparilla today but had some family commitments. Nearly back to a point in my fitness where I can consider racing. Thanks for asking though.

From Jake K on Sat, Feb 22, 2014 at 15:19:52 from 67.177.11.154

Surgery is no excuse, Bret! :-)

I just found out I have to go to Atlanta for work at the end of March. Luckily the meeting overlaps w/ G-Tech's invitational so all is not lost, I can sneak in a sea level 5000 while I'm there.

From Bret on Sat, Feb 22, 2014 at 16:01:15 from 70.209.14.237

Jake - let me know when in March you will be in ATL -

From Rob Murphy on Sat, Feb 22, 2014 at 16:03:15 from 24.10.249.34

OK, I remember that now. It earns you some slack.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles before church in a warm fog.  Decent run after a hot long run yesterday.  May just be starting to get into shape.  Busy day ahead. Teaching bible class - church gathering at my house and then a flight to ATL after evening worship.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles easy to moderate in ATL.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM - 4.5 to 5 miles early this morning before work. 

PM - 11 more on the treadmill at lunchtime. Good aerobic effort.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 4 miles easy on the indoor track at the gym next door to my hotel to avoid the cold and the rain outside.

PM - 6 miles on the treadmill at lunchtime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles easy at the gym at lunchtime. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.502.500.0016.00

AM - disappointedly unable to get a second run in yesterday with business travel getting in the way.  Headed to the gym early this morning.  Tempo/threshold workout.  2 mile warm up then 2.5 miles at MP then 2.5 miles at HM - thought I handled it well, but my HRM data that I checked later says not so well.  1 mile cool down.

 

PM - nice weather lunchtime run with Richie.  Upper 60's bright sunshine.  Felt really solid on this run - that was not too hard, but based on our comparative breathing - it was a bit tougher for him, whereas I felt like it was just a nice moderately paced aerobic run.  Got 8 miles in around the dump.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

PM - 16.5 mile long run with a faster finish.  Really tired today.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

PM - 11 miles easy on a warm Sunday afternoon. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - 3 miles easy before work.  

PM - 8 more on the treadmill at lunch - moderate aerobic effort.

Finally got my lab results regarding ferritin back (test was 2 weeks ago).  After over a year of taking iron supplements - my ferritin is only 32 ng/mL (and was 23 ng/mL)in November 2012).  Was expecting a significant increase after such a consistent supplementation.  Hmm...32 is ok, and I am glad it is higher than before, but from what I have read about endurance athletes, that number is still on the low side.  I take an average of 72 mg of elemental iron spread out from morning to evening each day.  Guess that's just too low of a dosage or I am just not absorbing as much as I thought I would.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

PM - lunchtime workout.  5 x mile @ HM pace with .25 rest after a 1.5 mile warm up and same distance for cool down.  First real workout in a month (unless you count the tempo runs I have been doing on Fridays).  AP was 6:35.  Seeing some progress with my fitness and with my weight after the last month of aerobic-building.  Will be curious to see if my recovery is in keeping with that same progress.    

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 3 easy miles on a foggy morning.  I have to report to jury duty this morning.  

PM - 9 more on the treadmill at lunch.  Was not picked for the jury (shocker).

Comments
From Rob Murphy on Wed, Mar 05, 2014 at 19:03:02 from 24.10.249.34

I haven't been called for jury duty since 1986. I'd actually like to do it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off from running.  Stressful work day.  Only my second day off this year.  Felt like a time for a break.

Comments
From Rob Murphy on Sat, Mar 08, 2014 at 16:56:59 from 24.10.249.34

I just counted. Eleven days off this year for me.

From Bret on Sat, Mar 08, 2014 at 17:45:26 from 70.193.192.48

Heh - are you still coming to FL for your break?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.008.000.000.0018.00

AM - 5 miles easy before work.

PM - good workout - 3 mile warm-up then 8 miles at MP on the treadmill - with a 2 mile cool down. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

PM - had a really nice 20 miler today.  Left my house and did a loop north to Tarpon and then headed down the Pinellas Trail to downtown Clearwater - then crossed the bridge to the beach and met my wife and daughter and my daughters boyfriend for dinner at sunset at the Palm Pavilion.  Awesome weather - really crowded with spring breakers in town.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - went on a walk with Tracy and then an easy run in the afternoon.  Time change is dragging me a bit. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles after work in ATL.  Pleasant evening - bit of a hilly route had me at a quite slow pace at times.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.004.000.0011.00

AM - 4 miles easy before work.

PM - surprisingly good workout.  2×2 miles @ HM pace with a 600 rest. 2 mile warm up and a short cool down. I had planned 3×2 miles but I had to squeeze this workout in before a dinner meeting that was scheduled at the last minute. I have not been feeling all that strong over the last few weeks.  Or at least that's how it seems.  But this workout renewed my spirit a bit - that all is not lost. Had I had sufficient time I could've easily executed on the third rep as planned. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM - 5 miles easy on the indoor track in the gym next to my hotel on a rainy morning.

PM - 8 more moderately paced miles on the hotel treadmill after work. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 4 miles easy on the indoor track in the gym next to my hotel on a chilly morning. 

PM - 6 more miles at home after my flight in the evening.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today - completely buried in work commitments from the time I awoke to the time I went to bed.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - only enough time on my schedule for a quick run this morning. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - short run before church and work again today.  Way too much going on and stress.  Basically a lost weekend of training.   The good news is that the two light running days resulted in a very strong feeling when I was running this morning.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 7 miles this morning.  Was scheduled for an early flight this morning, but after I got up and hit the shower, I got a message that my flight was delayed for 3 hours - so I went out for a run on a humid and very windy morning.  

PM - 5 miles after work in ATL.  Chilly and rainy but an enjoyable run nonetheless.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.000.0010.00

PM - fairly good workout this evening after work.  2 mile warm up then 8 x 800 with a 400 rest with a 2 mile cool down.  Avg pace for the halves was 2:53.  None of the reps felt as though I was on the limit - and so I would rate this as a pretty good sign that my fitness is decent at this point.  Oddly though, I cannot say I have felt "good" for a run from start to finish in quite some time. It is a strange thing.  I am running fairly well in workouts but I just don't have the overall sense of feeling strong and confident on a day to day basis.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles easy on a drizzly cool morning in ATL.  

Comments
From Rob Murphy on Thu, Mar 20, 2014 at 22:57:07 from 24.10.249.34

Nice workout there on Tuesday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

AM - decent workout - progression run.  2 mile warm up then 6 mile progression starting at 7:30 pace and increasing by 10 secs per mile each mile.  2 mile cool down.  Solid effort.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles after work in FL.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0012.000.000.0016.00

PM - good workout/long run.  2 mile warm up then 12 miles at MP on the treadmill with a 2 mile cool down. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 miles of a just an easy shake out mental health type run - on a glarey warm humid afternoon 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - long day ... Started at 4 am - travel and stressful workday.  Just enough left in the tank for 7 miles after work in ATL.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.006.000.0013.00

AM - 3 miles easy before work this morning. 

PM - good workout.  Actually the best workout I have had in this training period.  2 mile warm-up then 3 x 2 miles at HM with an 800 rest followed by a 1 mile cool down. Solid effort - very controlled and with an avg pace of 6:30 per mile.  Very pleased with this. 

Comments
From Jason D on Wed, Mar 26, 2014 at 20:28:14 from 24.1.80.94

I like the strength workouts at HMP, Bret. Good to see "Actually the best workout I have had this training period" as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 3 miles easy on a very brisk/cold morning in ATL (in the 20's).  

PM - 6 more miles at the gym.

Comments
From Jake K on Wed, Mar 26, 2014 at 09:23:09 from 199.190.170.31

What the heck?! That's not the weather I was expecting!

I fly to ATL tomorrow... unfortunately we have a mandatory dinner function, but I'll probably sneak out for ~4 miles in the late afternoon beforehand, and then ~4 miles on Friday morning as well. I'm racing at Georgia Tech on Friday night. I'm sure you are busy too but if you are in my neighborhood (staying at the Westin Peachtree) and want to do a few easy miles let me know.

From Bret on Wed, Mar 26, 2014 at 09:36:10 from 96.45.118.12

Heh...the cold should be short-lived. I think it will warm to the mid 60's on Friday and Saturday - unfortunately I think it will be raining.

I am headed back to Fla tomorrow afternoon - too bad on the timing of your visit. We may possibly pass each other in the airport! Back on Monday morning. Good luck with your race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles easy indoors in the gym next to my hotel before work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles easy before work in FL.  Left hip is beginning to bother me a bit - gradually becoming more noticable over the last few days.  May take some time off if it continues to escalate.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - concerned about the achiness in the left hip, I nixed the second run yesterday and decided to run late today to give it some more rest.  Did an easy 10 late in the afternoon after a rainy day.   Seemed to have helped a good bit with the additional rest.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles moderate to MP. Last 5 miles were at MP - definitely have something going on with the left hip - so trying to keep workouts reasonable from now until the race.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - really long day. Up at 4:30, travel to ATL, meetings all day then straight into a work dinner; got into my hotel at 9:30 pm, basically just went out for 4 miles just to avoid a zero.  

Comments
From Rob Murphy on Mon, Mar 31, 2014 at 21:39:20 from 24.10.249.34

Yeah but the meetings were rewarding and productive.

Right?

From Bret on Mon, Mar 31, 2014 at 21:45:54 from 107.7.206.190

Oh - yes of course - thanks for reminding me. :)

From Rob Murphy on Mon, Mar 31, 2014 at 21:53:27 from 24.10.249.34

Meetings are mostly tests of endurance. That's where we have the edge!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles easy this morning before work.  Richie who is in town for work meetings joined me for the run and we had an enjoyable conversation.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 8 miles easy at home this morning before heading over to Rome to visit daughter #2 who is studying abroad this semester.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

No official run, but easily walked over 4-5 miles around the city of Rome - sightseeing etc. for several hours after arriving early this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

http://lh6.googleusercontent.com/-VqFM5a1gLEk/Uz5uRUbWUPI/AAAAAAAAACE/4fJ_UkyGYQw/s1024-no/IMAGE_3.jpgAM - in Rome.  Narrow cobblestone streets, light rain, hills, and ancient ruins - made for a really interesting run this morning.  

http://lh5.googleusercontent.com/-kLt8ZrPo-dQ/Uz5ugBXugAI/AAAAAAAAACM/W8n-SVv3YiA/s1024-no/IMAGE_4.jpg

 

 

Comments
From dugco on Fri, Apr 04, 2014 at 06:26:06 from 98.230.77.41

OK - clearly not Rome, Georgia ;-)

Nice pics - thanks for sharing.

From Jason D on Sat, Apr 05, 2014 at 18:13:21 from 24.1.80.94

I meant to ask you where she was. Pretty exciting!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - ran over to Riley's apartment near the Vatican and then she took me on a little tour/run around the neighborhoods where she goes to school and where she hangs out with her friends etc.  Nice run along the Tiber River and then back from her place.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 7 miles early in the morning in Rome.  Ran along the footpath next to the Tiber River.  Interesting odors down there...Riley had told me about a month ago they had so much rain that the river neared flood stage and I would not have been able to run on this particular path because it was under water.  Below are a couple of photos of the path and debris (trees etc) to show how far up the waters were.

https://picasaweb.google.com/lh/photo/wEXidvILZYH3YtV3aRoL89MTjNZETYmyPJy0liipFm0?feat=directlink

https://picasaweb.google.com/lh/photo/HLFaMjYZFvdqgkD7q1Wj09MTjNZETYmyPJy0liipFm0?feat=directlink

 

Comments
From Jake K on Wed, Apr 09, 2014 at 12:25:50 from 159.212.71.77

The Tiber River clued me in that you weren't in Rome, Georgia :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - in Rome, I met my daughter, Riley and her boyfriend, Arturo,  for a run a really beautiful park called Villa Borghese gardens.  Ran up the Spanish Steps and meadered around the park.  Her boyfriend doesn't speak English - and I don't speak much Italian, so Riley translated.  She had 2 semesters of Itialian in college, but in the last 2-3 months she's been there, it would appear that she's become pretty fluent in the language.    

Comments
From Rob Murphy on Wed, Apr 09, 2014 at 09:27:26 from 163.248.33.220

I'd keep my eye on Arturo.

Why do I have a crystal clear picture of him in my mind?

From Bret on Wed, Apr 09, 2014 at 09:32:05 from 96.45.118.12

You know it Rob. He's actually a pretty nice kid. His parents came up by train from Naples on Sunday to meet us for lunch. Only spoke Italian. Riley translated, as they described the importance of family...no joke...at that precise time, a street musician playing accordian next to our table began the theme of the Godfather. Cannot make that up.

From Jason D on Wed, Apr 09, 2014 at 12:28:13 from 128.210.82.162

Easily one of my all-time favorite posts, Bret. Rob's comment (I knew he would have something to say) only makes it that much better.

Woah . . . then I read yours!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Up early for ride to the airport.  Long flight with a couple of delays... one by the airline, and one by me.  After 12.5 hours of flight, I got to the airport parking lot last night only to find out I had lost my car keys... So that happened.

No time for a run.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 5 miles easy at home.  Did not sleep very long, due to jet lag - so got out for a pleasant moderate run before my first call at work at 6:30 am.    Have to travel late today to Dallas for meeting tomorrow.

PM - 4 more at lunchtime.  Trying to work off the pizza and pasta.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.000.000.007.00

AM - in Dallas for a meeting today. Hopped on the treadmill and did 4 miles at MP after a 2 mile warm up and then did a 1 mile cool down. Catching a cold - it seems.

Comments
From Rob Murphy on Thu, Apr 10, 2014 at 15:19:40 from 163.248.33.220

Check out the new Dallas section on localeur.com. There's a free I Phone app now as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 4 miles easy before work.  Have a cold.  Felt crappy.

PM - 6 miles at lunch with Richie.  Beautiful day.

Comments
From Rob Murphy on Fri, Apr 11, 2014 at 17:35:43 from 24.10.249.34

Andy came home from school early (sick), but not before acing his spelling teat.

Hope you were similarly productive despite the cold!

From Bret on Fri, Apr 11, 2014 at 18:11:57 from 108.9.123.42

It was a very productive day - but I did not have a spelling test to ace. Good for Andy! Hope he feels better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - 14 miles this morning from my house out to the end of the Dunedin Causeway and Honeymoon Island and then back on the Pinellas Trail.  Really felt pretty lousy with this bad head cold.  Happy to have gotten the miles in though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Really not feeling well....decided to rest today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles easy to moderate after work.  The issue I have been having with my left hip is becoming more of a concern as an injury.  Painful for most of the run, and quite sore afterwards.  Not sure if I should just take it easy the rest of the week and give it time to rest/heal or take it day by day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Travel day/meetings -  had to go to Charlotte for a work/client meeting - so early to the airport and then back to ATL in the evening...decided to rest the gimpy left leg and not run.

Comments
From Rob Murphy on Wed, Apr 16, 2014 at 07:05:45 from 24.10.249.34

Sorry to hear this Bret. Let's hope it's just a minor thing and will respond to some rest.

From Bret on Wed, Apr 16, 2014 at 07:25:44 from 96.45.118.12

Thanks Rob - it is poor timing...scheduled to run Boston next week. Thinking I will just take it easy until then, and given my current fitness is not really at a racing level, just plan to casually do the event to support #bostonstrong.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - after work.  5 miles on a gimpy left leg - needed this run more for mental health than anything else.  Wasn't that bad.  Usually everything seems a bit better when I run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - chilly morning in ATL - 3 miles easy.  Stretched a bit more before I went out and used the foam roller afterwards.  Not too bad - but still a bit painful.  Resigned that I will just have to plan to run easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - easy 2-3 mile shake out run in Boston.  Made it in last night -- Tracy decided to join me as a last minute decision.  Beautiful day - gathered up the race number and had a nice lunch near the finish area.  

Race: Boston Marathon (26.2 Miles) 03:29:59, Place overall: 9335, Place in age division: 1308
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

So this was an event that I truly planned in the last few weeks that I would not really "race," (due to a slight injury, sickness, and general lack of sufficient training to expect to run my best) but instead be a participant to support this year's running of the marathon.  I am pleased to report that I had a mostly wonderful time on the course - although it was not "easy" by any stretch of the imagination - and was moved by the outpouring of support particularly at Wellesley and Heartbreak Hill and of course the last few miles and the finish area at Boyston Street.  

Early on I thought I would be able to maintain a pace of around 7:15 to 7:30 but I realized around miles 8-10 that the temperatures were acting a good bit warmer than predicted, and frankly, I wanted to enjoy this race than try to gut through a tough course.  So, I gradually backed off, and started taking everything in.  To say I was taking it easy, would really be bit inaccurate, because the course really beats you up.  As the miles went on, I did some quick math, and eventually I had in the back of my mind, that I would like to come in below 3:30 even though that's a far cry from where I was last year in London, it seemed like I resonable and respectable time for a mid-race "goal."  As it turns out,  I could not have trimmed it any closer - 3:29:59.  

All in all, I believe this to have been my last ever marathon as runner.  I have done 25 of them over the last 17 years.  And as we all know, the training doesn't get any easier on the old body, mine is no exception.  And the races themselves lately have tended to give me fits of anxiety that I really should not be having - because after all, I run because I enjoy it. When it stops becoming enjoyable, it requires a different approach.  So then....I am proud to have been a part of this marathon, my 5th official Boston finish, and proud to call it my last.

Comments
From dugco on Mon, Apr 21, 2014 at 14:49:12 from 68.35.217.251

Very nice, Bret - congratulations. I'm thinking 25 is plenty... although I dont see the Great Wall Marathon on your list ;-)

From Rob Murphy on Mon, Apr 21, 2014 at 14:53:59 from 163.248.33.220

That's what I decided after my last Boston in 2012.

Now I'm fired up for 2015. You'll be fine. It's in your blood and who you are.

From Bret on Mon, Apr 21, 2014 at 15:08:40 from 96.45.118.12

Thanks guys.

Tracy says I cannot be done at 25, and that I need to do one more. On my 50th birthday (in 2 years) which happens to be Des News - with my daughters!

From Jake K on Mon, Apr 21, 2014 at 15:39:18 from 199.190.170.30

Tokyo is a World Marathon Major now, so you probably have to run there.

Glad you had a good day out there.

From jtshad on Tue, Apr 22, 2014 at 05:45:36 from 64.134.67.42

Great that you were here to be part of this event. If this is your last, what a way to go out in glory!

From Jason D on Tue, Apr 22, 2014 at 11:56:52 from 198.228.201.165

Glad you were able to run and be a part of the race.

I don't think because you are getting to a certain age you should stop running marathons because it's what you think you are supposed to do. Do what you want to do. But do keep running, keep blogging!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sore muscles today - as I traveled to Atlanta for work this week. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - went out this morning for an easy jog - actually was surprised that I was as sore or tender as I had expected to feel.  Nice and easy.  Felt good to get out.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - decided that my left hip pain which has reemerged now that my quad soreness has subsided, probably is not going away without some time away from running.  So, trying some cross training.  21 miles of cycling today.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 18 miles of cycling today.  

Comments
From Rob Murphy on Sun, Apr 27, 2014 at 20:07:23 from 24.10.249.34

I would found 18 miles of cycling as 6 miles of running. There's no need to log a zero!

From Bret on Sun, Apr 27, 2014 at 20:23:01 from 108.9.123.42

Ok - on your authority - I have edited accordingly. :)

From Rob Murphy on Sun, Apr 27, 2014 at 20:27:25 from 24.10.249.34

I will have to edit my typo if I can figure out what I meant.

I would COUNT, not Found!

From Rob Murphy on Fri, May 02, 2014 at 19:08:20 from 24.10.249.34

Time for you to come back now.

From Bret on Sat, May 03, 2014 at 13:53:40 from 70.193.194.161

Copy that coach. Took time off the leg and was actually very busy with travel and closing on my home in ATL. "Time to come back now". Wise words.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - 3.5 miles easy - test run to see if the left hip is ok.  Seemed a little twingy - but ok.  Anyway  - good enough.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - so the little niggle in the left hip was noticeable even after yesterday's easy 3 miles - as a result I thought it would perhaps help to run on the grass today for a softer impact.  Ran barefoot around the inside of the track at PH middle school.  I think the barefoot approach was a good move - as I had only a little twinge in first few hundred yards.  Hoping this provides a good solution for a little while.  It was a slow but enjoyable run.  

Comments
From Jason D on Sun, May 04, 2014 at 20:38:36 from 24.1.80.94

Camille Herron swears by it when she feels a niggle. I wish I had places I could trust, but when I go to my parent's I always do 20-30 minutes (big lawn).

From Bret on Tue, May 06, 2014 at 05:51:15 from 216.234.133.229

Thanks Jason. I found her website/blog - actually very informative; would not have gone there if you hadn't dropped her name. I did a run yesterday partly in the backyard of my new home in ATL - big lawns - little impact. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - roughly 7 miles based on time - on the grass behind my new house and along the 18th fairway of golf course through the woods in back of my house and then around the neighborhood. Not moved in yet - but was up there after work to meet a contractor and so I decided to do a run.  Easy going - guarding against aggravation of the left hip. Decent run. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM - 3.5 miles very easy this morning from my hotel.  

 

PM - 7 miles easy.  Had a really nice run this evening exploring the area around my new home in Milton.  Country roads here don't have much in the way of consistent sidewalks or shoulders - so there was a fair amount of running on the grass on the roadside - but found a couple of parts of the route I took had little to no traffic at all - and so had an easier running experience on those less travelled roads.  Really picturesque rolling hills - on a couple of roads that looked like they may have had a gravel roadbed (definitely unpaved) - and nearly covered over with dirt/mud over the years.  Street sign called one of them, the "Milton Trail," and had a horse under the wording on the sign.   Ran past multiple horse farms and encountered several mountain bikers. On the main roads I had two groups of roadbike cyclists go past - completely blocking traffic - without a care.   So, lots of people out in the evening engaged in various outdoor activities etc.   Felt really pleased with what I expect will be one of my regular new running routes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - roughly 7 miles on a hilly route with a steep longish climb near the end.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - realized I left my running shoes at the house last night, but had my Vibrams with me at the hotel, so my plan was to run easy for about 30 mins in them mostly on the grass where possible.  But it was dark and the grass was wet and uneven - so I ended up just running on the sidewalks and roads - very light effort - and because it was so easy I stretched it out a little more than I had originally planned. Nice morning run. 

Comments
From Jake K on Thu, May 08, 2014 at 11:51:52 from 159.212.71.200

Maybe you can still get in on the class action lawsuit against Vibram? :-)

From Bret on Thu, May 08, 2014 at 13:16:49 from 70.193.133.93

I know a whole $94. Actually I did have a stress fracture from wearing them a few years ago.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Not particularly tired or sore - but just thought I should keep my mileage modest this first week.  No run today. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 8 miles easy this morning at home. Awoke early without my alarm - got my run in just before sunrise.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Mother's day - so no running.  I think that's a thing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM and PM - approximately 10 miles of running.  Went out early before my flight to ATL and was very tight in the left hip flexor.  Really think this is getting worse rather than better.  Went out again in ATL after work for about 6.5 miles - which surprisingly was not as bad regarding the hip flexor issue as it was in the morning.  Did a good amount of stretching before and then after including the foam roller.  Took a couple of Aleeve as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - about 4 miles easy this morning.  Stretched the hip flexors out well before heading out, and it was not too bad.  Much better than yesterday morning's run.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 8 miles this morning in ATL.  The good news is that I can see steady improvement on my aerobic fitness rebuild coming off the marathon with the HR training I started about 2 weeks ago - but the less than good news, is that there still a fair bit of pain/discomfort on the left hip flexor.  When I have had this injury in the past - if it is a pretty good strain or tear, generally the only way it really heals, is to take several weeks off.  Here, I seem to not have a really bad strain, but just enough to keep me concerned.  So, I will just keep running. It will either get worse - forcing me to stop running for a while, OR it will get better with the easier efforts (let's hope) OR it will remain about the same, and be a general nuisance.  Interestingly, as I keep my efforts to a lower HR (just below 70% HRR) it keeps me from being too "aggressive" particularly on longer uphill sections and thus the injury is perhaps not exacerbated as much as it might be if it wasn't for the HR training keeping me in check.  Disappointed that I did not get a second run in yesterday, but had too much going on to fit it in.

 

PM - 4 miles easy after work. 

Comments
From jtshad on Wed, May 14, 2014 at 18:02:09 from 69.20.183.178

Hope you can figure the hip issue out. Frustrating when you cannot name the pain to fix it but it stays there nagging you. That is where I was last fall with my hip. Keep watching it and trying different approaches to resolve it and if you can't, it might be time to see a specialist.

From Bret on Thu, May 15, 2014 at 06:43:59 from 96.45.118.12

Thanks Jeff - "nagging" is good way to describe it. Appreciate your input.

From Jason D on Thu, May 15, 2014 at 09:53:57 from 24.1.80.94

I was just thinking of you on my run, and thought of what worked for me in Nov-Dec. When I had my hip issue (I am pretty sure it was hip flexor not FAI) I found the treadmill was helpful when combined with a good pair of compression shorts (I have 2XU). I would hold the rail until I got going and balanced and it would be okay from there.

From Bret on Thu, May 15, 2014 at 10:08:50 from 96.45.118.12

Thanks Jason. I have been wearing compression shorts, but I am concerned that I may have tweaked the hip on the treadmill to begin with - so I am staying on the roads. A good amount of stretching before and after and starting out very slowly seems to be helping. Appreciate your insight. Ultimately you just ended up having to take some time off right?

From Jason D on Thu, May 15, 2014 at 10:25:08 from 24.1.80.94

That makes sense. Yes. I did. But how much I actually took off was because I was being a pouting princess :-) I took a week off near Thanksgiving and during the first week of the year. It looks like I was back to 6-9 miles a day or so in two weeks or less and felt creaky to start but no pain once I got started (keep in mind I couldn't walk one morning two weeks before that).

If stretching and going easy helps that might just do it. I had to take time off because walking was difficult and painful.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 7 miles on a mostly uphill (it seemed) rolling route in a light mist/rain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - tried a little tempo run.  Did not go all that well. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 10 miles / easy 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - did the equivalent of 7.5 miles on the elliptical at the gym.  The left hip flexor issue was becoming too frustrating to run - and when I tried cycling a couple weeks ago - it was just as aggravating to the issue as running.  I think the elliptical may be a solution.  No pain whilst I was using it.  Wore a HRM to make sure I was getting the right cardio effort.  Other than really not liking the machine - I am hoping this works for a while as I allow the injury a break to heal. 

Comments
From Rob Murphy on Sun, May 18, 2014 at 15:48:42 from 24.10.249.34

Have you tried the stair master?

From Bret on Sun, May 18, 2014 at 17:05:56 from 96.45.118.12

Not in many years. If my gym has one, I will plan to check that out as an option too. Thanks

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Brought everything with me but shorts to workout on a business trip to Minneapolis.  Discovery of the inadvertantly missing shorts was not until I got up in the morning to head to the fitness center in the hotel.  

Comments
From Jake K on Tue, May 20, 2014 at 11:44:30 from 199.190.170.21

That's where you get out a pair of scissors and chop the legs off some jeans (just below the pockets). Then you've got shorts for the run and a great addition to your summer wardrobe!

From Bret on Tue, May 20, 2014 at 12:17:59 from 216.234.133.229

That's so funny. I actually considered cutting the pajama bottoms I had with me (since I had not packed any jeans) but I thought -- who would do that?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - 40 mins on the elliptical and 20 mins on the stairmaster - wearing the HRM - giving the rough equivalent of that effort for miles in running.  ( I don't much like the stairmaster either Rob)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 elliptical equivalent miles today at lunchtime.  Had less time in my schedule today for a workout.  This cross training is really not aggravating the injury at all.  In fact, I have really no discomfort at all right now.  Gonna give it another 10 days or so, and gradually reintroduce running as tolerated.   Also doing a good number of leg strengthening exercises.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles of walking this morning in Gainesville today.  In town for Freshmen Preview for Delaney who starts at UF in June.  The hotel had one elliptical which was occupied - so I decided to go out for a walk.  Tried to walk vigorously, which then seemed to aggravate my hip flexor, so I backed off and kept it to a normal walking effort.  Felt a little achy there all day.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - same as yesterday. Walked about 3 miles. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - so I decided to do a test run today.  Coverded about 2 miles and really only a very vague trace of discomfort in the left hip.  In fact really did not feel anything unless I tried bounding or stretching out my stride a little.  Couple hours after the run - I could tell that I had tested the hip - so I think maybe a little more time off may allow a complete healing.  

Comments
From Rob Murphy on Sat, May 24, 2014 at 13:25:57 from 24.10.249.34

Good luck with this Bret. Glad there's a ray of hope.

When are you going to purchase an eliptigo? Other than being kind of dorky, they look pretty cool.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 8 elliptical - equivalent miles at the gym before heading up to ATL.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 8 elliptical miles at the gym in ATL.

Comments
From Rob Murphy on Tue, May 27, 2014 at 07:17:11 from 163.248.33.220

Some mighty fine eliptickling Bret.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - I think I had a pretty encouraging effort this morning.  I started out with about 35 mins on the elliptical - and then moved to a run on the indoor track in the gym next to my hotel. No pain or discomfort of concern and actually felt reasonably smooth and solid.  Will await possible achiness or stiffness later in the morning or afternoon as a true indicator.  

So - 4 hours later, and no soreness or discomfort whatsoever.  Very encouraging.

Also - meant to give a reading recommendation  "The Boys in the Boat"  which is about the 1936 US Men's Olympic 8 man crew team.  Great story - and good lessons for what it means to be a part of a team.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM - I ran today.  It wasn't very far and wasn't very fast - but it wasn't on any type of cross training equipment.  No pain or discomfort in the hip flexor.  Happy to be outside.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 easy miles this morning.  My legs felt tired yesterday - even though it was a short run - I had not done any running of that length in over 10 days - so while mentally and cardiovascularly it was short - my legs told me to reset expectations - so I decreased the volume a bit today.  Felt a little like I was running on eggshells - trying not to break any.  No pain or discomfort - but bilateral soreness and being careful not to push my luck.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles this morning - closer to my normal training pace - tolerated it well enough except when I tried a few striders - which produced some discomfort in the left hip flexor.  Stretched and foam rollered the legs well after.  

Comments
From Rob Murphy on Sat, May 31, 2014 at 18:36:21 from 24.10.249.34

Getting in some miles…congratulations.

Baby steps!

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 miles easy this morning.  Active though minor discomfort in the hip flexor has unfortuanately returned.  But it actually was not a bad run.

Wore the Saucony Triumph 10's that I wore all of last week.  (I wore the old Asics Gel Nimbus on Saturday). The literature on each of the shoes shows a seemingly signficant difference in "drop" - with the Nimbus at 11.5 or 12mm and the Triumph's at 8 mm.  Wondering if that could have any implication to my issues.

In any event, an interesting phenomenon I noticed was that sometimes with pain the hip flexor, it results in fatigue or weakness -  this morning the discomfort was substantially absent any weakness or fatigue...maybe that will return next.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles this morning.  Not bad.  Took some Aleeve before bed - May have helped.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles this morning in Miami Bch - here for a work-related meeting. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Busy day.  HS Graduation for Delaney - and then finishing up the packing and emptying of my house for the big move...not a moment to spare for a run today.

Comments
From jtshad on Fri, Jun 06, 2014 at 07:05:23 from 141.221.191.225

Congratulations to Delaney!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM - 5.5 miles this morning...one of the last few runs I will do in Florida as a resident here.  Staying in Innnisbrook since my house is now empty of furniture.  Had a relatively good run this morning around the perimeter and through the resort.  Cannot believe I have lived here within just few miles of this place and never did a run through it (although it is gated).

Comments
From Rob Murphy on Fri, Jun 06, 2014 at 19:13:15 from 24.10.249.34

Exciting times for the Jardine's.

We got the nifty change of address cards you sent out. Thanks and congratulations to Delaney.

Where is she going to school?

From Bret on Sat, Jun 07, 2014 at 10:33:14 from 66.194.206.214

Thanks Rob. Delaney is going to be a Gator too. She starts at the end of June. All 3 daughters will be there in the Fall. Bradlea starts her post grad studies in her plan to become a history teacher.

You need to plan a trip to ATL to run the Peachtree some time. Always a room for the Murphys at chez Jardine

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles this morning - and maybe (hopefully) turning a corner.  The low mileage volume and sticking to the Saucony Triumphs may be working - no progression of the hip flexor issue in the last week, and it seems to be quieting down.  Bought a new pair of Triumphs yesterday too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - last run as a Florida resident.  8 humid steamy miles.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles easy from my new home in ATL this morning.  Actually felt like I had less discomfort and more strength in the left hip flexor today.  Relatively cooler temps (~10 degrees) and less humidity (~10% less) - made for pleasant running conditions as compared to FL.

Comments
From Rob Murphy on Mon, Jun 09, 2014 at 07:59:50 from 75.160.168.201

When are you joining the Atlanta Track Club?

From Bret on Mon, Jun 09, 2014 at 08:08:02 from 216.234.133.229

Already done. Have my nifty ATL track club t-shirt too. There is a 5k on Saturday with the Braves - where you finish on Turner Field and get tickets to that evening's game. Gonna get my daughters to all do it.

From Jason D on Mon, Jun 09, 2014 at 08:14:30 from 24.1.80.94

Sounds like good progress. Even when my hip didn't hurt didn't it would sometimes give out (like when your legs gives out for now reason).

I see you also updated your location. You're now officially an Atlanter? Atlantain? Atlas? I'm not sure the demonym.

From Bret on Mon, Jun 09, 2014 at 08:19:58 from 216.234.133.229

Jason - yep. It is official. Just need to get my GA driver's license. I think it is Atlanatan. Anyway, I live in the Greater Atlanta area - in a city called Milton. So I could be called a Miltonian.

Which would probably draw a secondary/different meaning for you Jason - Given your chosen study.

From Rob Murphy on Fri, Jun 13, 2014 at 09:39:08 from 71.39.107.169

That's great news Bret. Sounds like your diving into the Atlanta community. Have fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - very early run of about 3.5 miles ahead of a business trip to Chicago.  Hopeful for more miles later, but unlikely.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles this morning in Chicago suburbs.  Rained all day yesterday and overnight, and I was prepared for a wet run, but as luck would have it, the rain ended just as I headed out.  Very nice little run.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - got 4 miles in this morning before heading to work.  Enjoying the relatively cooler temps as compared to FL.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - got closer to 5 miles in this morning as a much faster pace.  Made a friend.  Guy was running in the neighborhood up ahead of me and waved as he turned the corner.  We were going the same way and after a couple of turns he stopped and said, "looks like we are running about the same pace, do you want to run together?"  

So although I felt woefully out of shape, I agreed as long as he took it easy on me, and we proceeded to run about 2 miles together before I headed back home.  Felt good to have a run with someone for a change.  He was kind enough to invite me for a run with a group tomorrow morning.

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - met my new running friend, Dan and he took me for run in the local area.  Told him I was a bit gimpy of late and wouldn't want to push too hard.  He was running with his black lab, Lucy which I figured would mean we wouldn't be going hard, and perhaps need to stop here and there.  I was wrong.  Dan proceeded to set out a brisk (at least for me right now) 6:46 pace for the first two miles, and then we settled into 7:13 pace on some not-insignificant hills through mile 5 until I just had to wave the white flag and say, I cannot carry-on a conversation on this uphill and run at this pace.  He relented and though on the uphils we took it easy, we still were running sub 7:30's where it was relatively flat.  The dog was amazing, I must say.  Never once getting in the way or crossing over or around us, and simply ran as fast or as slow as we did without even so much as a bark or heavy panting.  Anyway, I was actually quite pleased with this effort as I had no pain and maintained a decent pace for much of the route - 10 miles is the longest I have run in many weeks.  

Comments
From Rob Murphy on Sat, Jun 14, 2014 at 18:11:15 from 75.100.219.196

Nice job! Atlanta is more hilly than most people think. It'll be good for you.

From Jason D on Sat, Jun 14, 2014 at 21:34:46 from 24.1.80.94

Good news! 6:46 is moving out of the gate. If I run any mile on an easy run faster than 7, it's on account of strides or rage :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Decided to take the day off.  Was really tired today after yesterday's run and a full day of yardwork.  Rather take it gradually anyway, since I am starting to feel like I am nearly back to being healthy.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - appxly 4 miles before work.  Things felt ok, just a little "catch" in the left hip a couple of times but no pain or discomfort - feeling nearly healed.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles this morning.  More moderately paced today.  I think I am finely over this injury...meaning I think it is healed and I am 100%.  

Now the trick is to stay healthy and not to overdo - or do too much too soon.  Though I am really tempted to do a couple of doubles this week just to get some more volume in. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - about 7.5 miles this morning.  Hillier route - warmer today.  A bit more tired feeling than the last couple of days.  Went further today though.  Decent run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles - same neighborhood, different route.  Actually run a different route everyday on my morning runs in the same neighborhood because it is has no traffic and is very quiet.  Tried to push it a bit on the uphills and downhills - probably should have been more cautious, but I was feeling fairly solid.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - Awoke too late for any more than 4 miles this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM - inspired by my friends' performance in Duluth, I did a decent, but hilly 12 mile run in the afternoon. Really wore me out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - appropriately sore this morning - started with a short walk and then eased into a light 4 miler this morning before church. Bit cooler this morning following some rains late yesterday.

PM - 4 more easy miles with Riley. We drove over to the Forsyth Big Creek Greenway trail. The access point at Fowler park had a surprise for me - a public park with a running track on it. I shall return..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM - about 5.5 to 6 miles this morning. HRM training for a couple of weeks as I begin to build up mileage volume. Like to keep things under 75% HRR.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM - 7 miles this morning.  HR was a little more strained - may have been a little dehydrated or a result of extra volume over the last few days.  Decent run nonetheless.

PM - had to travel to Gainesville FL for business - arrived at the hotel around 7 pm and could not resist doing a run.  Planned only a short couple of miles but became nostalgic on my stomp around campus and ended up with about 5.5 miles.  Probably too much volume this week - too soon in the return from injury.  Will run light and easy tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles easy on a very humid (typical) morning in Gainesville.  Ran a different route around campus.  Used the HRM to keep things easy.  A little sore from the double yesterday when I went to bed - but not too bad once I got started this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - 7.5 miles this morning in ATL.  Went further and faster at the same HR as earlier in the week so hoping that is sign of improving fitness. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.004.000.006.50

AM - did a workout today on my new treadmill.  Tempo run using HRM.  20 min warm up then 25 mins at 75-80% HRR and then a short cool down.  The treadmill has this neat feature where you can set a HR target and it will monitor your HR and adjust the speed or incline or both to maintain the actual HR within a few beats of the target.  First workout in what seems like forever, and though I started out at a decent pace, the last several minutes were indeed pedestrian in order to keep the HR in the zone I was targeting.  Happy though that I did not over do the effort and really pleased with the feature on the the treadmill that seems to work well.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - nice run this morning fairly early.  Found a new route, very scenic.  Ended up with around 9 miles which was a couple short of what I had planned, but felt like it was good enough not to add anymore mileage to the end of the run.  Decent volume increase in mileage this week - measured though - which hopefully is keeping me from re-injury.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

PM - did not get out this morning for an early run.  Riley and I had planned to do a run on the Greenway after church, but she bailed when it seemed too hot.  So I did a HR run on the treadmill for 7.25 miles while watching the Dutch/Mexico game.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles easy this morning.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM - 4.5 very aerobic (~slow) miles.  For some reason both hips and groin feel a little weak and achy - so I decided to take it a little easier this morning with a plan for a 2nd run after work.  I think the two treadmill runs over the weekend (Friday and Sunday) may be the reason behind the niggles.  Either that or the increased volume may have had a delayed onset.  

So -  Weird confluence of Galloway-isms in the same timeframe.   1.  There is a neighborhood where I run in the mornings which has two streets named Galloway (view and ct) ... and I wondered to myself, I know Jeff Galloway (relatively famous runner) is or was an Atlanta resident, could these streets have anything to do with him?   2.  There is a running store right next to the really good restaurant where I have eaten a few times near my office called Phidippides (which I thought was a cool name for a running store) which I just learned is actually owned by Jeff Galloway.   And finally, of course the Peachtree Road Race is on Friday - which was first run 45 years ago and won by ... Jeff Galloway (later an RD / Organizer of the race).  Coincidence?   Maybe.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - 7.5 easy miles.  Felt better today than yesterday.  Did not get the second run in that I had planned - as there was an unexpected doggie emergency requiring a vet visit for my old dog, Jake.  

Comments
From Rob Murphy on Thu, Jul 03, 2014 at 14:08:35 from 24.10.247.181

I hope Jake's ok.

Peachtree Friday?

From Bret on Fri, Jul 04, 2014 at 10:30:33 from 99.1.220.106

He's ok for now Rob. Don't know how much more time the ole fella has though.

Peachtree - yes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM - 4.5 easy miles early.

Race: Peachtree Road Race (6.2 Miles) 00:42:34
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.200.000.008.20

My first Peachtree Road Race.  Fun.  It would be more accurate to say I was a participant in the event rather than calling it a race - because I wasn't ready yet to be racing coming off an injury.  Richie came up from Florida to "check the box" for this event - and because he was just coming off of Grandma's where he paced his friend to his first sub 3:15 marathon 2 weeks ago, he was only interested in running this for fun. Because he entered late, he got in through a charity which happened the same one that Meb was running for - in which Meb would start in "last place" and would earn charity dollars for every running he passes before the finish.  As a result Meb was in the pre-race area with other charity runners and I got the opportunity to meet him and chat for a few minutes.  Very gracious - good guy.  

So - race report - really I would classify this as a conservative effort at marathon race pace - which is what it turned out to be 6:51 avg on my watch - same pace I ran last year at the London marathon (obviously this was much shorter).  Did not push too hard though I probably did not have much more in me.  Really great weather with a cool front having pushed through yesterday - cool morning with little to no humidity.  Was actually chilly even after the race in the mid 60's.  

Great to see Richie and enjoy the event.  Next year hoping to give it a real go.

Picture of Meb.

 

Comments
From Rob Murphy on Fri, Jul 04, 2014 at 11:59:55 from 24.10.247.181

Cool report and great picture. Hope you're enjoying a relatively work-free weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM -  a little over 10 miles this morning.  Started off very easy on a hilly route.  Ended up warming into it fairly well managing a decent pace toward the end.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM -  a little over 9 aerobic miles on the treadmill this evening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - a little over 7 miles on the treadmill after a crappy day at work.

Comments
From Rob Murphy on Tue, Jul 08, 2014 at 06:15:24 from 24.10.247.181

Sorry!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

PM - in St. Pete for work for a couple of days.  Did a run along the water and around the pier and Snell Isle - hot and sweaty, but nice to be see some familiar sites.  I downloaded an app called Outsider which was created by the Weather Channel and it is supposed to be used to track performance and the impact of weather conditions on running.  I have not yet used it, but it has this rating system of 1-10 with 10 being the most optimal running conditions and 1 being the worst.  Around 8:30 about an hour after the run, I clicked on the App and the rating was a 3 with a red circle around it and the phrase "Run Anyway?"  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - got out early this morning and met Richie at the Snell Isle bridge.  He'd assembled a small group to run this morning including Justin and Brian and Drew who is just coming off his first sub 2:40 marathon in Duluth.   A couple other joined us - great conversation and nice to have a run with old running friends.  Pace was light and easy enough though the humidity was oppressive.  Shoes were making squishy noises at the end of the 7.5 run.  I don't miss the humidity.  Have not had that happen since I moved to ATL.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - pleasant run this morning in ATL before work - feeling stronger - easy 7.5 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

PM - did a little tempo run on the treadmill.  2 mile warm up; 4 miles at tempo and then 2 mile cool down.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles on the treadmill - kinda felt off.  Took yesterday off, unplanned, was in a funk.  My dog Jake passed away yesterday and I was just wasn't feeling it.  He was a good dog.  14 years.  So anyway, I think the lack of a run yesterday threw me off a bit today.  

Comments
From Rob Murphy on Sun, Jul 13, 2014 at 13:49:18 from 24.10.247.181

That's always rough Bret. Somebody should invent a dog that lives 50 years.

From Jason D on Sun, Jul 13, 2014 at 14:19:16 from 68.80.27.222

Sorry, Bret. It's a cliche but also a truism to say that they become part of the family. Dogs are amazing creatures.

From Bret on Sun, Jul 13, 2014 at 19:36:46 from 99.1.220.106

Thanks guys. Appreciate it. When he was younger he'd run with me in the mornings, but not everyday. But somehow he could sense from the time I got out of bed if it was a day he was coming with me on a run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - got in about 7.5 miles this morning before work - felt a bit stiff and slow.  Bunch of family in town for a couple of days - displaced me from my bed to an air mattress - the likely cause of my stiffness.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - decent 7 mile run this morning before work.  Hoped to get a few more miles in but did not get out early enough.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles this morning before work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.007.250.008.25

PM - hopped on the treadmill after work and just decided to "run" but with no specific plan in mind - turned-out perhaps sub-tempo to threshold at times but overall just a good honest effort - without looking HRM or being cautious.  Hammered out a little over 8 miles, wore myself out, but it felt good.  Body is finally getting back to a point where I can just decide to run.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 4 miles shake out run.  Expected to be a bit sore from yesterday evening's treadmill run - and I was.  But started slow and really was no worse for the wear.  Will get a few more miles in later this afternoon or evening.

PM - got an additional 4 miles in in the afternoon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

PM - 14 miles on a cool rainy afternoon.  Enjoyed the run - always good when you finish a long run feeling like you ran a decent pace, and don't feel as though you are spent for the day.  

Comments
From Rob Murphy on Sat, Jul 19, 2014 at 17:38:52 from 24.10.247.181

Not a bad week.

From Bret on Sat, Jul 19, 2014 at 20:21:42 from 99.1.220.106

Yeah - getting there...Finally feeling like I got my legs under me. Was planning add some additional mileage this week, but will be challenged with a business trip to India tomorrow.

Looks like you are having a good bout of training this summer. Gonna miss not being with the Murphys on the Des News race week.

Good luck on the 10k this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles on the treadmill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - technically Tuesday AM in Bangalore India - on the treadmill 8 miles after arriving at my hotel following about 22 hours of travel.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

PM - again techinically Wednesday morning in BLR but since I plan a second run later I will post it on Wednesday when I get to it.  4.5 miles on the treadmill.  Just not a good outdoor environment for running.  Roads/pavement is inconsistent, the pollution tends to be an irritant and it is easy to get lost - so I have decided to stay indoors on this trip.  

Comments
From Rob Murphy on Tue, Jul 22, 2014 at 22:47:49 from 24.10.247.181

I saw "Million Dollar Arm" with Andy yesterday. I feel like I know exactly where you are.

From Bret on Tue, Jul 22, 2014 at 22:54:10 from 121.244.36.2

Was it a good movie - I meant to go see it. Btw if you have a need to watch cricket - I can attest that it is readily available to watch on multiple channels at any time of day or night here. Found myself wide awake at 3:30 am and trying to learn the rules of the game last night.

From Rob Murphy on Tue, Jul 22, 2014 at 23:07:56 from 24.10.247.181

I give it a good solid B. A good rental.

Getting ready for Des News on Thursday. Just running the 10k this year. Remembering your quick in and out last year...

From Bret on Wed, Jul 23, 2014 at 00:13:21 from 121.244.36.2

I know - gonna have to plan better to be there next year and stay a few days or at least more than 20 hours.

Thought you were considering the half? Good luck in the 10k!

From Rob Murphy on Wed, Jul 23, 2014 at 06:02:23 from 24.10.247.181

I'm running a tough trail race next weekend called the Jupiter Peak Steeplechase. It's only 16 miles but the best guys do it in about 2 hours so it's close to a marathon type effort. I thought sticking to the 10k would be prudent.

Plus, I've done the 10k nine times since I was in my late 30s. It's a good yardstick for me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles on the treadmill. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - 7.5 miles on the treadmill in Bangalore.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

22 hours of travel - no time or opportunity for a run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - eeked out 4 miles - but really jet-lagged and not motivated early in the day.  We ended up going to our first Braves game in the evening.  Great time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 miles late in the day.  Hot.  Had hoped to get out early in the morning to avoid the heat - but body needed more sleep.  Plan to get back on schedule tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

AM - 7 miles early in the morning before work.  Decent run.  

PM - 3.75 miles on a nice easy run on the Milton Trail with Riley.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

AM - 4.5 easy miles before work.  Very pleasant outside this morning.

PM - 7 after work.  Really nice weather this evening too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - 7.5 miles on the treadmill after work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles very easy before work.  A little sore today for some reason.

Comments
From Rob Murphy on Sat, Aug 02, 2014 at 17:29:19 from 24.10.247.181

We don't need an excuse to be sore anymore.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM - 3 miles easy

PM - 7.25 miles - workout on the treadmill.  20 mine warm up then a little over 30 mins at tempo and a short cool down.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - 14 hilly miles.  Decent mileage this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 miles on the treadmill in the afternoon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - very early run on the treadmill before business travel to Flint, Michigan and back today.  As a result I was pretty slow getting started - expected more miles, but was short on time. 

My new house has a steamshower in it.  Never used one before.  Tried it out on the weekend.  I don't get it.   Get into a humid/hot steamy room for 20 minutes after you workout??  Is that supposed to make me feel good and relaxed?  People kept telling me I will really like it.  Maybe I am doing it wrong?

Comments
From dugco on Mon, Aug 04, 2014 at 10:24:04 from 68.35.217.251

New age, yoga, hemp salesman... steamshower is groovy

Busy, lawyer, runner dude... steamshower is waste of time and energy

:)

From Jake K on Tue, Aug 05, 2014 at 08:29:40 from 159.212.71.69

That's why showering right away after running in humid places doesn't work - you just keep sweating!

Even where I grew up in NY, it was humid in the summer and my Mom made my Dad and I put a shower hose in the backyard to stop sweating before coming inside to shower for real :-)

From Rob Murphy on Tue, Aug 05, 2014 at 20:52:15 from 24.10.247.181

I wish I had come up with that comment Doug.

From Bret on Wed, Aug 06, 2014 at 11:55:30 from 216.234.133.229

So...not for me and not for folks who run in humidity. Guess they should have a general disclaimer on the things... :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 4 miles easy before work.

PM - 6 miles after work.  

Comments
From Rob Murphy on Tue, Aug 05, 2014 at 20:52:49 from 24.10.247.181

What's in Flint business wise these days?

From Bret on Wed, Aug 06, 2014 at 11:54:08 from 216.234.133.229

Doesn't appear to be too much. I think there is at least one GM plant - which I saw from the highway. I was there to be in federal court for a litigation matter we have. Seems to be a bit of a fading town.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles on the treadmill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - just about 4 miles - easy before work.

PM - 7 miles after work on a route that was seemingly uphill all the way even though it was an out and back loop.

Comments
From Rob Murphy on Thu, Aug 07, 2014 at 22:07:20 from 24.10.247.181

Weird how that works.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

PM - tempo + workout.  2 mile warm up then 5 at or above tempo on the treadmill with a short cool down.  Ran reasonably well - seeing some slight progress in the last few weeks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM -  4 miles easy.

PM - 7 miles moderate.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

In favor of National Laziness Day - (its a thing) - I took a day off.  Had a lot going on with family and had to travel for work late in the day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM -- 7 miles early morning in Davenport Iowa.  Ran along the Mississippi River - under the super moon.  Here on business.  Ran past a river boat called the "Queen of the Mississippi" which caused me to think of the song "Mississippi Queen" (dreadful) and then I past a freight train with the tracks that paralleled the river trail - which came to a stop.  It was literally over a mile long.

I decided that I like runs along a river.  I have run along some notable ones over the years. Hudson, Ohio, Mississippi, Missouri, Thames, Tiber, Seine come to mind.

Comments
From Jason D on Fri, Aug 15, 2014 at 19:29:32 from 68.80.27.222

I like running next to rivers too. Unfortunately, I've never run near any of those and in fact never been to any. Sad.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - up really early to get in 4 miles before work.  Long day. No time for a second run. 

Comments
From Rob Murphy on Tue, Aug 12, 2014 at 19:41:19 from 24.10.247.181

Flint now the Quad Cities? You're on quite the rust belt tour.

You've definitely had more exotic travels for work.

From Bret on Wed, Aug 13, 2014 at 06:04:42 from 70.193.129.85

Yes I know. Trying to hit all the major midwest fading cities before the end of the summer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 8 miles easy before work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - lunchtime.  5 miles on the treadmill.  Finally broke down and joined the gym next to my office.  It is way more expensive than I would want to pay - but it is so convenient and there is just no reasonable alternative close by.  

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.006.000.0013.00

AM - 4 miles easy

 

PM - tempo workout on the treadmill - 2 mile warm up and then 6 miles at mid to high tempo with a short cool down.  Felt really solid.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles on the treadmill - wasn't really feelin it today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Completely booked from start of the day to end with family and church commitments - my Sundays are busier than my workdays.  No run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 4 miles before work this morning.

PM - Little over 6  miles on the treadmill at lunchtime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 4 miles in some light rain this morning before work.  

PM - 8 miles on the treadmill after work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - lunchtime run at the gym on the indoor track - roughly 8 miles - seemed like a tempo effort.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 4 miles easy before work.

PM - 6 more at lunch on the treadmill.  Feeling a bit tired/sore this week.  More mileage in less days - probably the reason.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 4 miles before work.

PM - 8 miles at lunchtime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM - 4 miles easy. 

PM - 12 miles on the treadmill in the afternoon.  Really hit here today. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles easy - early morning. Legs felt a bit heavy and achy.

Comments
From jtshad on Mon, Aug 25, 2014 at 08:56:58 from 141.221.191.225

Nice and consistent lately. Keep up the good work. Hope all is well with you and the family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - 5 miles easy.

PM - 6 miles high aerobic effort. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 6 miles easy on a pleasant morning before work. 

PM - 4 miles or so after work. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

AM - 8 miles easy on another really pleasant morning.

PM - 4 miles on the treadmill - 3 at tempo. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - early 5 miles on the treadmill before a flight this morning. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles after work on a hot afternoon.  Not too humid.  Tripped and fell scraping up my arm and knee.  (Jason should be pleased that others fall too -- though I think he calls them "diggers"). It was a pretty well executed tumble as I rolled over onto the grass and popped back up and was on my way.  No real harm done.

Comments
From Jason D on Sun, Aug 31, 2014 at 19:33:58 from 68.80.27.222

Glad to see you have mastered the tuck and roll! I hit the same exact spots every time. I have two bruise-like scares on the outside of my hip that look like gun shots.

I assumed that "digger" was universally American, but maybe not. In Maine they might say something like "I took a wicked hahd [hard] diggah, guy!"

Be careful out there.

From Rob Murphy on Sun, Aug 31, 2014 at 20:59:23 from 24.10.247.181

Being a hard charging former infantry officer, I'm thoroughly trained in the "combat roll" which I usually manage to successfully employ on my frequent falls.

I got a long email from Bill Loucks today. He grows blueberries and builds cabinets up in Brooksville.

Oh wait, it's down in Brooksville now. Forgot.

From Bret on Mon, Sep 01, 2014 at 09:00:57 from 99.1.220.106

Jason - funny you mentioned hitting the same spot twice - I nearly tumbled again this morning in almost the same spot too!

Rob - seems like Loucks was building cabinets from the time he got out of school. Glad to see he's branched out to growing blueberries. Hope he's doing well. Pass along a "hello" for me next time you correspond with him.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 8 miles easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 10 miles on a damp and foggy early morning.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM - long run 20 miles - longest since running Boston in the Spring.  Not very fast, but felt reasonably solid.  Humid out.  Not Florida humid, but enough to make my shoes sound squishy around 14 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - Between 4.5 and 5 miles this morning.  Took it very easy - but really no issues, aches or pains from the long run yesterday.

PM - 6.5 miles at lunch - Planned to run longer but was short on time.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 5 miles easy before work.

PM - 7 more at lunch.  Feeling the week's mileage volume a little in my hip flexors.  

Comments
From jtshad on Wed, Sep 03, 2014 at 13:02:22 from 141.221.191.225

Nice running lately! Hope life is good in Atanta area. Saw that you joined the Atlanta Track Club...good runners. Talked to Malcolm Campbell at all? Interesting guy with some strong opinions.

From Bret on Thu, Sep 04, 2014 at 07:23:24 from 216.234.133.229

Thanks Jeff. I did join the ATC - just have not had the opportunity yet to take advantage of all they have to offer and to connect with anyone yet. I will keep the reference in mind.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 very easy miles before work.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM - 7 miles before work.  Long day yesterday and was too mentally exhausted to get in a second run.  Probably for the best though, because I felt much better this morning after a good night's sleep.

PM - 6 miles or so after work.  Much slower and weaker feeling.  

Comments
From Rob Murphy on Fri, Sep 05, 2014 at 06:14:21 from 24.10.247.181

Any hint of fall in the air yet? It'll come a little earlier than it does in Florida.

From Bret on Fri, Sep 05, 2014 at 06:23:08 from 99.1.220.106

Not quite yet - actually it has been more humid than most of the summer just this past week. I saw some photos from a friend who is out in Park City this week and I saw that the leaves are already starting to change out there - autumn comes sooner in Utah I suppose..

From Rob Murphy on Fri, Sep 05, 2014 at 08:35:02 from 163.248.33.220

Yep, cool nights and cool mornings already. Still up in the mid to high 80s most days though. Best time of year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - between 4-5 miles.

PM - 9 miles - on the treadmill workout.  3 mile warm up then 10 x 2 mins on/2 mins off; then 8 x 1 min on/ 1 min off - with a short cool down.  Good workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned day off.  I need to remind myself to get my run in early on Sunday morning because I end up with too much going on to get a run in during the day or in the evening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM - roughly 8 miles early this morning - heavy rains last night.  Hoping for some more seasonal temps for this week following the front.

PM - 5 more at lunch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.007.000.000.008.00

PM - lunchtime - 1 mile warm up then 7 miles at MP.  Felt reasonably solid.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - very slow 5 recovery type run before work.

PM - 5 more at lunch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 12 aerobic miles on the treadmill.  Travelling late today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - UK time - 7 miles or so around Hyde Park in London.  Here on business for Monday - arrived early and brought Tracy with me for long weekend.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - around 11 miles this morning around London - along the River Thames and across Tower Bridge. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off - did lots of walking and enjoying the city today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

AM - 7 miles around Hyde Park this morning.  Tracy headed back to the states.

 

PM - 10 miles after a day in Colchester for a client meeting.  Nice evening to run along the river.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles in Amsterdam - mostly around the Old Town and along the Amstel River.  Ample trails to run here (what with all the cycling) - but you need to be careful because scooters also use the bike paths. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM- around 8 miles this morning in Amsterdam - pleasant and quaint scenery around Vondelpark.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - got in very late last night after a lengthy flight delay in Amsterdam.  4 miles easy berfore an early client meeting at my office in ATL.

PM - another 4 after work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.5012.500.000.0020.00

AM - on the treadmill - 8 miles @ MP tempo after a 2 mile warm up - and the followed by a short cool down.

PM - 10 miles - second workout.  3 mile warm up then 10 x 2mins on/off and 8 x 1min on/off with a short cool down.  Legs were really tired on this one following the morning's workout.

Comments
From Rob Murphy on Fri, Sep 19, 2014 at 19:01:15 from 24.10.247.181

Looking good these days!

We Murphy's are looking at moving back to Greenville. Only 2.5 hours from Atlanta.

From Bret on Fri, Sep 19, 2014 at 19:02:54 from 99.1.220.106

Really?? When?

From Rob Murphy on Fri, Sep 19, 2014 at 19:04:38 from 24.10.247.181

If it happens, it would be next summer.

From Bret on Fri, Sep 19, 2014 at 19:06:57 from 99.1.220.106

Wow - that'd be cool. Can't believe you'd leave Utah though.

From Rob Murphy on Fri, Sep 19, 2014 at 19:10:31 from 24.10.247.181

It will be VERY sad to leave here. Something we don't take lightly. I love so many things about this place.

Complicated. We'll talk sometime.

Just realized you probably know how that feels.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 easy miles on a really pleasant afternoon. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles easy to moderate on a cool morning before church.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unexpected day off.  Had to be at work very early and then never had a break to get a run in until after dinner---and then I was unmotivated.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.005.000.0014.00

AM - easy 4 miles in the morning before work.  First day of Fall did not miss - had to wear a shirt, due to a bit of a chill in the air.

 

PM - good workout (~successfully executed).  2 mile warm up - then 8 x 800 at 6:20 pace - with alternating 800's at 8:20 pace - followed by fast mile at 6 min pace.  Did this on a treadmill at the gym.  Felt completely solid throughout.  Really enjoyed feeling like I am getting somewhere with my fitness.

Comments
From Rob Murphy on Fri, Sep 26, 2014 at 21:33:14 from 24.10.247.181

You are coming along. Any race plans?

From Bret on Sat, Sep 27, 2014 at 09:00:02 from 99.1.220.106

Thanks - very perceptive of you. Richie recruited me to run on a charity team he sponsored for NYCM. So - doing my best to get as fit as I can before then.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 3 miles easy shake out run before work.

PM - 7 miles after work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

PM - 11 miles after work on a cloudy - fall day.  New route - pretty scenery.  Union Hill to Liberty Grove.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - Riley came home for the weekend and wanted to go for a run with me this morning - so we did an easy 4 miles on the Milton trail.  Had a dog encounter.  Enjoyed the conversation with her.  I like it that she wants to go for runs with me when she's in town. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

PM - 16 mile long run on the treadmill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - easy aerobic 8 miles after work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 6 miles easy with Richie in St. Pete around Feathersound.  Had to be in town for a couple of days and made it a point to get a quick run in with him.

PM - 4 more after work from the hotel.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 4 miles easy around the lakes in Carillon before work.  

PM - roughly 8 miles more or less with Richie at lunchtime in St. Pete.  Interesting observation - while Florida is exceedingly hot and humid for running, for me, the pancake flatness of the terrain is a remarkably mitigating factor to that tropical environment for this activity.  So even though uncomfortable, draining, and drenching (from unevaporating sweat) the flatness of the ground really makes things much easier and perhaps more bearable than one may realize.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.007.000.0014.00

PM - tough but good workout.   1 mile warm up then wave tempo 6 x 1 mile @6:30/7:30 - alternating paces followed by a final mile at 6 mins.  Wore me out.  Pleased though with how solid I felt throughout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles very easy - legs no worse for the wear from yesterday.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM - roughly 6.5 miles around the golf course behind my house.  Never actually ran on it before - concerned I may be in the way of golfers or get asked to leave - but I ventured out today in really nice weather -- upper 50s in the late afternoon.  Saw more deer than folks playing golf (literally saw one foursome and a twosome) said hello and went on my way.  Really quite pleasant running.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM -  4 miles easy - limited time to run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles much easier than yesterday on the treadmill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0012.000.000.0017.00

Lunchtime - 8 miles at MP on the treadmill.

PM - 2nd workout - after work.  Short warm up then 10x 2mins on/off; 8x 1 min on/off with a short cool down.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles very easy around the golf course - legs expectedly weak and tired.  Felt better near the end of the run. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles on the treadmill at lunchtime.  Legs felt a bit better. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles easy.  Long run tomorrow in Chicago.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.204.000.000.0026.20

Chicago Marathon - Not sure I should call this a race report - because it did it as training workout ....

Got an invitation from Richie on Thursday to run under an alias - his friend had to bail for the Chicago Marathon and offered me his race number - 

Richie was planning to use this as a workout for NYC and to help pace our friend Justin to a sub 3:30.  

So this was really a bit "last minute" - but I was able to used frequent flier miles and bunk with Richie and Justin.  So I flew up last night.

Plan was to run 8 min pace with Justin for 16 then drop to 4 miles at MP - fast finish. Richie was going to hang with us until 12 then do 6 at MP then another 4 at MP +.   Really a nice day - great event.  Everything went as planned more or less.   We paced Justin really well.  Richie took off at 12 and planned to reconnect at 22 to pace Justin in. I paced Justin for the next 4 miles through 16 and then did the next 4 miles at just over 7 min pace.  I eased up and waited a bit for Justin until mile 22 where I hoped to see Richie. But with no sign of Richie or Justin - I decided to "cool down" for a few miles.  And then, when I got to 24 I figured I might as well finish.  Got a little excited and ran the last mile at MP.  Ran 3:28:36.

 

Comments
From Jason D on Tue, Oct 14, 2014 at 15:02:31 from 68.80.27.222

Good run! Feeling squirrely at mile 25 is a good sign. Doesn't matter the pace. Running 25 miles is a long way to run. Which of course is obvious to a non-runner, but every time I go for a long run, I think "what am I doing?" :-)

From Jake K on Tue, Oct 14, 2014 at 15:28:19 from 199.190.170.24

Nice run Bret.

I assume you've raced Chicago in the past?

From Bret on Tue, Oct 14, 2014 at 18:40:31 from 99.1.220.106

Jason - I quite frequently ask myself that question - and then I quickly say to myself "because this is what I love to do."

Jake - yes, I have indeed raced at Chicago before. By far one of my favorites. Great city, ideal start/finish in the same area - within walking distance to hotels, and great restaurants/and people to connect with before and after. I really had a great time. Hope you recovered well enough to enjoy the after-race festivities.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - easy 7.5 miles on the golf course after work. Legs did not feel too bad. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles on the treadmill at lunchtime.  Kept it aerobic - so it wasn't hard, but I felt a bit flat. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 easy miles on the golf course after work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles easy on the treadmill at lunchtime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.007.000.0014.00

PM - grinder workout.  12 x 800 alternating 3:10 / 4:10 pace per segment followed by 1 x mile at 6:05 pace.  Just a mile warm up and really no cool down.  Solid effort.  Tuckered out now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM - Riley was home for the weekend - so a light easy run and conversation with her on the Milton Trail was in order.  Beautiful morning.  Legs felt fine after yesterday's workout. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 7 miles easy before church and then business travel.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 8 miles easy to moderate in Denver.  Here on business - ran along the Cherry Creek trail.  Pleasant morning - took a little bit to adjust to the altitude - but not too bad.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - easy 4 miles in the morning in Denver.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

In trial in Detroit today.  Generally an undesireable day for a run - when I was scheduled do a workout- so decided to take a day off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.008.000.000.009.00

PM - nice workout today on the treadmill.  Mile warm up then 8 miles at MP.  (perhaps wishful MP).  Felt solid.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles easy. 

Comments
From Rob Murphy on Fri, Oct 24, 2014 at 16:06:52 from 24.10.247.181

I just caught the trial thing in Detroit. Did you win?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

AM - 7 miles or so - most of it fartlek 1 min on/off. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles easy.  Nice run on a Sunday afternoon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles easy to moderate on the treadmill at the gym at lunchtime.  Felt a bit flat today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.000.000.004.00

AM - little workout - tune up.  2 x 1 mile at MP with a mile warm up and cool down.  Felt fine - probably too ambitious with my desired MP - just going by feel.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles easy and 4 x 30 sec. striders.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - easy 5 miles on the treadmill.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miles in the morning.

Race: New York City Marathon (26.219 Miles) 03:14:07, Place overall: 1761, Place in age division: 219
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Ran the NYC Marathon today.  Until 12 weeks ago, I had not planned on running any more marathons, but my friend Richie had put together a charity team and one of his teammates had to cancel, and Richie coaxed me to come up for the race so that I could be there when he made an attempt run 2:50 for the race.

I was in relatively decent shape having done a number of workouts and long runs in that 12 week build-up but was under no illusions that I would have a chance to PR today.  And even if I was in great shape - the race conditions today would have negated them.  Brutal cold winds which seemed to emerge from all directions made this an overall unenjoyable event.

Met high school friend of Richie's who wanted to run with me, and we paced each other to reasonably consistent miles until I somehow unknowingly pulled away from him around mile 18.  Ran fairly consistent miles through 15 at roughly 7 to 7:05 - which was a good effort today.   Around 22 or so, I was just no longer in the mood to race and wanted it to be overwith.  Evidently Richie was on course for a sub 2:55 when he went into as he put it "the hurt locker" and cramped over last two miles resulting in a walk/run effort.  He finished 3:13; I finished 3:14 and Willie (Richie's friend who ran with me through 18) ran 3:15.  Maybe we should have all just run together!

Anyway, not unhappy that I did the race - but would have been much happier if the race conditions allowed for a more enjoyable experience.

 

Comments
From Jake K on Sun, Nov 02, 2014 at 20:16:22 from 98.202.128.218

Man, you're showing up at all the WMMs! Tokyo next? :-)

From Jason D on Sun, Nov 02, 2014 at 21:18:09 from 68.80.27.222

Well done, Mr. Jardine. Crappy conditions and a tough course. Training wasn't quite as intense as London, so I think there's another PR in those legs yet :-)

Lately I've been thinking 20 miles would be a great distance to race, mostly because it means a little over 2 hours for me at this point. For me those last 4-5 miles are waiting for the inevitable side stitches and my signature growl.

From jtshad on Mon, Nov 03, 2014 at 05:43:37 from 69.20.183.178

Wow, another big marathon at the last minute...and run well. Congrats on pushing through the wind and running strong.

From Bret on Tue, Nov 04, 2014 at 11:37:14 from 216.234.133.229

Thanks guys. Wish I could say I enjoyed it, but this is one of those that you just had to grind through. If you could see the photos of me in the race - picture says it all!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

PM - 2 miles easy - low intensity.  Really not feeling too sore or as sore as I had expected.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - about 3 miles easy again today.  Actually felt better yesterday than I did today - but really very little in the way of soreness impacting any effort.  Probably just keep things light and easy for a bit until I get the itch to increase the volume.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - took yesterday off.  Ran an easy 5 after work on the golf course.  Feeling much better. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - appxly 6 miles this morning.  Chilly out.  Have to travel internationally this afternoon and for much of the week.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM - in Bangalore India for work for a few days.  Arrived early morning hours - got very little sleep on the flights and about 4 hours of sleep in the hotel before starting my day.  4.5 miles easy on the treadmill.  Air seemed to gunky and warm to venture outside.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles on the treadmill in Bangalore.  Did not get too much sleep and I am headed back this evening for the states.  My internal clock quite scrambled - that much is certain.  

Comments
From Rob Murphy on Tue, Nov 11, 2014 at 21:13:12 from 24.10.247.181

Good luck unscrambling!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles easy on the treadmill at home.  No run yesterday as a result of 22 hours of flights.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 10 miles easy on a cool morning in Gainesville.  Drove down from ATL yesterday to spend the weekend with my daughters at UF.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM - some easy miles before church in Gainesville and the ride back to ATL.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles on the treadmill at lunch on a cold rainy and windy day.  So I stayed inside.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - 7.5 treadmill miles in DC.  

Comments
From Rob Murphy on Tue, Nov 18, 2014 at 19:45:32 from 24.10.247.181

Different city every day.

Lots of cool historic sites in DC I've heard.

From Bret on Wed, Nov 19, 2014 at 05:54:17 from 209.211.166.3

Seems that I have been a bit nomadic lately...Yes, I heard likewise about DC. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - very cold run around the National Mall in DC.  6 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Busy day - no opportunity for a run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles on the treadmill at lunchtime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - busy with yard work and general household maintenance issues all day.  Squeezed in 4 miles before a nice date night with my spouse.  Made a visit to the historic Fox Theatre in ATL. 

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Raining early in the morning and all day.  Only opporutnity for a run was before church and I just did not feel like running in the dark on a cold rainy morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles outdoors at lunch time.  Warm day with bright sunshine.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

PM - about 4.5 miles easy after work with Riley who is in town for the Holiday.  Always enjoy a nice run with her.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - a little over 6 miles on the golf course in the late afternoon.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - "ran" with my daughters and some old friends who came up from Florida in our first Turkey Trot in ATL (actually John's Creek) 5k.  Windy and chilly - we all trotted together.  Came back to the house for a big breakfast and the Macy's Parade.  Happy Thanksgiving.  Feeling very blessed.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - early quite cold start - my friends Nick and Brian ran 11 easy miles on a scenic fall morning. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM - 5.5 miles with Riley on a frosty cold morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - nice run at lunchtime from my office into Brookhaven and a newly discovered park trail - 7.5 miles.  Feel a sore throat and a cold coming on.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Awoke with a cold.  Did not feel well enough to run in the morning and was too busy during the day - and too tired to run after work.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - run on the treadmill at home before work.  Travel day.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - early morning very cold run along the Detriot river.  Up and back and up and back again on the relatively short riverwalk path - for about 7.5 miles.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - got in 5 miles on the treadmill after work.  Went with Tracy to see David Benoit (jazz pianist) play a show of the music of a Charlie Brown Christmas.  Very well done.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Just not feeling well - can't seem to shake the cold.  Decided to take another day off. Not in training for anything in particular - so ...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 8 chilly but enjoyable miles this morning.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 miles easy on the treadmill.  Long day at work.  Still hanging on with this cold too. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 7 miles easy around the neighborhood early this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - 7.5 miles easy on the treadmill this morning before heading to the airport.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM - 6.5 miles with Richie and Ken in Feathersound.  Here on business and got time to catch up with some old running friends.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM  -  11 miles early sunrise run with Richie in St. Pete - started from Coffee Pot Park and then ran along the waterfront around the Pier and Bayfront and retraced our route back.  Beautiful morning in the upper 40's and good conversation before heading back to ATL later this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

PM - had a nice longer run this afternoon.  Bit cool with a breeze, but bright sunshine.  Covered about 13.5 miles.  Used the jacuzzi tub in my house for the first time after a run. Left foot was sore/painful yesterday and so I took a couple Aleeve which eliminated the discomfort; no noticable pain during the run today, but feels like I have a stress injury developing there now that I have had a hour or two since the run.  Will try a new pair of shoes tomorrow or the next day...otherwise I may need to switch to cross training for a while.

Comments
From Rob Murphy on Sun, Dec 14, 2014 at 13:48:59 from 24.10.247.181

Bummer. Hope it's not that serious.

From Bret on Mon, Dec 15, 2014 at 10:24:31 from 216.234.133.229

Yeah me too. I think it is early stages - if I were to continue to train with the same volume and frequency it may progressively worsen. Having had a couple of these - I recognize the symptoms. I think it would be classified as a stress reaction. Lots of reading on this suggests a bit of rest - non-weight bearing cross training. Fortunately I bought an indoor water-rower/trainer over the summer in case of these types of issues.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - cross training to give my achy foot a rest.  Indoor water rower - 8000 meters in roughly the time it would take me to run that distance.  Technique requires some concentration and focus - but no impact for my feet which is what I wanted.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No cross training or running today due to work related conflicts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Cross training equivalent - indoor rowing machine - 8000 meters.  Not crazy about the machine - but it is good cardio and engages many muscle groups neglected with only running.  When my foot issue subsides, I will want to incorporate more use of this in my normal training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Rough equivalent of 7.5 miles on an indoor cycle in my hotel in LA.  No rowing machine in the fitness center as an option.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Travel day back from LA to ATL.  Then prep to travel to WV tomorrow.  No time for cross training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

All day drive to WV from ATL.  No opportunity to cross train.  My foot is still achy and the options for cross training are pretty limited at the in-laws where I will be for this holiday week.  I packed running gear, but I am not sure this is not a blessing in disguise to keep me off the achy foot a bit longer. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Staying off the foot - so no run and no options for cross training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Same as yesterday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Same as day before.  Foot is still achy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Tested the foot today.  Probably premature - but without a run or cross training opportunity in days - (and seeing my wife's cousin just finish a run this morning) - I decided to go out for a light jog.  Felt terrible - used a insole to take pressure off of the metatarsals- no discomfort on the run, but a bit of  achiness afterward.  

Comments
From Rob Murphy on Wed, Dec 24, 2014 at 13:06:37 from 71.46.56.240

Sorry again. Merry Christmas anyway!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - Christmas day run with Riley along the Glen Dale to Moundsvillle Rail Trail which runs along side the Ohio River.   I was surprised that Riley had never been on the trail, and had forgotten that I had introduced Delaney to it previously when we have visited Tracy's family here.  Anyway, foot really did not get too much more achy after the run yesterday and I was itching to get out again.  Running with my daughters keeps me from going too quickly - and I get to chat with them and catch up on things.  By far one of my most favorite blessings I get to enjoy.

It is not a long trail, so we made our way back to Moundsville on a route through town.  Wore insoles in both shoes today.  This was a much better experience than yesterday.  A nice gift to me - possibility of a recovery from a bit of an injury!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Decided not to run - to give the foot a day of rest - even though it really was not hurting, just a little achy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Travel day  - long drive back home from WV

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - went out early this morning in a cool rain - Foot felt a little achy.  Not sure if I perhaps have arthritis in the left metatarsals or active injury resolving.  Light effort.  Enjoyed getting out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - lunchtime - around 7 miles.  Unless it is something positive, I am going to quit inserting information about my foot.  <  >  Decent run - but quite slow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

PM - Lunchtime run on the indoor track at the gym.  There was a cold wind blowing outside and I thought it would be better to run indoors.  It wasn't.  One of my least enjoyable runs.  Got a new set of insole/orthotics which are designed to take stress off of the metatarsals.  Not sure it helped...May have resulted in a migration of discomfort to a different area on my foot.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 miles on the golf course.  For the most part the soft surface was good for my foot, but afterwards it has become obvious that the continued running is at best prolonging the recovery, and at worst, exacerbating the injury.  Disappointing indeed - but I have had experience with metatarsal stress fractures/injuries.  I don't have a formal diagnosis but the symptoms are all too familiar and the treatment is simple (discontinue running and impact to the foot to allow the bone to remodel and repair).  Just takes time and requires patience.  I have multiple cross training options.  Going to give it a month or so and reevaluate.   

So as a year-end summary - I had a few positives this year - no PR's (and frankly don't expect any in the future as I near age 50) - but I ended up running 3 marathons and was able to run most of the year.  In August of 2013 I had surgery to repair torn muscles commonly known as a sports hernia.  Recovery was good, but I probably was a bit too ambitious with a goal of running Boston 7 months later and the training put too much stress on my body which resulted in a tweak to my left hip flexor.   I wanted to be a part of Boston this year, so I decreased my training volume and intensity and made it to the starting line. Was happy to be a part of the event, finishing the race in a very conservative 3:29,  but decided that I was retiring from marathons at the finish, given how much that race distance punishes the body.  

I relocated from Florida to Atlanta in June which was a signficant transition for me and my family.  I ran easy for a few months never too hard or too long as I "ran through" the recovery of the hip flexor tear.  Around the middle of the summer, the injury resolved itself and I was able to resume training, but was woefully out of condition.  Ran the Peachtree road race for the first time ever, and met Meb and got a photo with him as Richie and I participated.

At the persistent invitation of Richie in August, I was convinced to train and run the NYC marathon in November to be a part of the event where he earnestly expected a signficant PR for himself and wanted his closest friends and family to be there with him.  Three weeks prior to NYC, (and 4 days prior to the event) I had an impromptu offer to run Chicago (with someone else's bib number who had a last minute scheduling conflict) as a training run where Richie and I paced our friend, Justin toward a 3:30 marathon goal time.  We were supposed to drop out at mile 20 or 22, but a few game-day decisions led me to finish the race at 3:28 - on a spectacular day - and a very enjoyable experience.  NYC however was not so enjoyable and turned out to be a cold and blustery challenge.  I ran conservatively but struggled late to a 3:14 finish and Richie stuggling even more at the end than me, after being on a pace of 2:52 to finish 3:13.  

I took some days off after NYC and ran at a volume of 30-40 mpw - but started noticing an achiness in the left foot, which became more acute in the middle of December as I began to introduce more mileage volume, and so it seems as I close out this year, I may have a stress fracture, or stress reaction that will sideline me for a few weeks and redirect me to some cross training for the next month or so. 

All in all - after a year in 2013 in which I had PRs in the half marathon (1:25) and in the marathon (2:59) - 2014 was a year of recovery and somewhat unexpected marathon majors which to me was generally positive given that at the end of 2013 I was recovering from an injury so severe that it required a surgical repair. 

I don't have any race plans in place yet for 2015 as I think it will be best for me to recover from the foot injury and gradually build up an aerobic base with perhaps the hope of setting some plans for a race or two in late summer and into the fall.

Comments
From Rob Murphy on Thu, Jan 01, 2015 at 10:13:17 from 64.134.148.87

I'm sort of one big ache from my hips down. Nothing I can classify as an injury though.

Good luck.

From Drew on Fri, Jan 02, 2015 at 07:20:42 from 24.73.66.122

Hey Bret - Drew from St. Pete here. Sorry to hear about the sore foot. I hope it passes quickly. I liked your year in review, except the part about no more PRs. :)

From Bret on Fri, Jan 02, 2015 at 07:39:44 from 72.5.190.166

Drew! Welcome to the blog. Appreciate the positive vibe on my foot and the PR's.

Adding you now to my favorites list.

What's on your race schedule for 2015?

From Drew on Fri, Jan 02, 2015 at 08:17:45 from 24.73.66.122

Thanks for the welcome, Bret. I'm a little adverse by nature to putting myself and my aspirations out there. I've been reflecting lately though, and I think coming out of my cave more could be positive.

I have three goal races in mind for the next three months: Gasparilla 15k, Main St. Mile and Carlsbad 5000 in California.

There is the small matter of the Disney Marathon next weekend, but that is a longer story I'm still grappling with.

I'll be interested to hear about your experiences running in ATL. I run with a guy down here named Steve Wilcox who moved from Georgia fairly recently - he is still a member of the Atlanta Track Club and ran on their Masters cross-country team in PA. They are an extremely impressive group of runners.

From Bret on Sat, Jan 03, 2015 at 08:33:57 from 99.1.220.106

Good luck at Disney!! I am glad you decided to step out of your comfort zone and join the blog. Take some time to explore it. I think you will find it infectious and motivating.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2412.70163.1086.757.002669.55
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