| Location: Milton,GA,USA Member Since: Jul 27, 2010 Gender: Male Goal Type: Other Running Accomplishments: PR's -
Mile - 4:38 (High School)
2 Mile - 10:12 (High School)
3 mile - 15:51 (High School)
10k - 35:19 (High School)
Marathon - 2:59 marathon (London -2013)
Half marathon - 1:25:18 (Deseret News 2013)
Completed all 6 of the World Marathon Majors 2024
Completed each of the 5 majors (NY, Chicago, Boston, London & Berlin) at least twice.
8 x Boston Marathon (1999, 2000, 2005, 2007, 2014, 2020 (virtual due to covid) 2021, 2022)
13 x NYC Marathon (1997, 1998, 2010, 2011, 2014, 2015, 2016, 2017, 2018, 2019, 2021, 2022, 2023)
Short-Term Running Goals: Sub 3 hour marathon
Long-Term Running Goals: Continue to enjoy running and racing as long as my body permits me. Personal: Old guy - (grandfather even) been running for 40+ years. Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 91.50 |
Year: | 1815.45 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2531.56 | 145.90 | 47.75 | 0.00 | 2725.21 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - 6 miles (10k) of indoor rowing x training during injury recovery.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 10k of indoor rowing.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM - x training equivalent of 11 miles. 15 miles on the cycleops indoor bike trainer and then 6500 meters of indoor rowing. I am in cross training purgatory.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - aboutn 9-10 mile equivalent of running via cross training. A little over 11 miles of indoor cycling trainer - and 7000 meters of indoor rowing.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - indoor rowing - 11,500 meters - or slightly over 7 miles. Since this generally is working out to be about the same amount of time I would take to run the same distance depending on the effort and HR - I am giving it a 1:1 for equivalency. If I was better at rowing, perhaps it'd be different. But I am a novice ... hoping to remain so, as it would mean I have healed up enough to resume running.
PM - swimming - roughly 800 to 1000 meters. Indoor pool at the fitness gym next to my office. First time swimming laps in years, it seems. The extent of how profoundly unfit for swimming I am, was promptly evident. Oh my.... the struggle.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 8 miles on the indoor bike trainer; then 5000 meters of indoor rowing.
PM - 1000 meters of swimming - (better day in the pool today than yesterday).
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - cross training - 12000 meters of indoor rowing.
PM - cross training - 850 meters of swimming.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - cross training -- 10 miles of indoor cycle trainer; 5000 meters of indoor rowing. 11 degrees (-3 degrees wind chill) outside this morning. For once, I don't mind a morning of not being able to go out to run.
PM - 1200 meters of swimming. Getting better at it.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - cross training 13000 meters of indoor rowing.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - cross training - a little over 12 miles of cycling on a cool afternoon - 42 degrees. Decent ride but my toes were too cold to enjoy it very much. Also, 1 hour of wood chopping. Yes - I am counting the chore of splitting wood for an hour.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Awoke in the middle of the night with some type of GI issue - so no workouts today.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - feeling much better today. Still cross training: A little over 7 miles on the indoor cycling trainer; and then 6500 meters of indoor rowing.
PM - 1250 meters of swimming at lunchtime.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - cross training - 8 miles on the indoor cycling trainer and then 5000 meters of indoor rowing.
PM - shorter swim today - limited time. About 800 meters.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - cross training. 6500 meters of indoor rowing and then 6 miles on the indoor cycling trainer.
PM - cross training - 1200 meters of swimming.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - cross training - a little over 14 miles on the indoor cycling trainer.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM - cross training 16 miles on the bike and 5000 meterS of indoor rowing.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 3 mile walk with Tracy on the Milton trail.
PM - 19 miles of outdoor cycling. Got some wool socks and booties to keep my toes warm. Really pleasant ride today.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM - crooss training - rough equivalent to running time / effort - about 24 miles of outdoor cycling - hilly (rollers) for much of the ride.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM - 2 mile walk with Tracy on the Milton trail. Day off of work today was nice.
PM - cross training - 13,500 meters of vigorous indoor rowing.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - cross training - 8 miles on the indoor cycling trainer and 5000 meters of indoor rowing. Actually think the left foot is aching from the rowing session I did yesterday. It is non-impact, but does require pressure/force and flexing of the feet...So I did less rowing today.
PM - swimming - 1250 meters.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM - cross training - a little over 14 miles of indoor cycling on the trainer. Staying of the rower for a bit to see if that was aggravating / causing achiness to the left foot.
PM - cross training - swimming - 1600 meters. Better day in the pool.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM - Cross training - about 1600 meters of swimming.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - cross training - a little over 8 miles on the indoor cycling trainer.
PM - cross training - 1750 meters of swimming.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - tested out the foot today for 10 mins. on the golf course. Felt no discomfort during the run/jog - will await the next few hours to see if there is any reaction. Will plan to try 10 mins every other day unless I start feeling some discomfort. Want to gradually introduce it.
PM - about 24 miles of outdoor cycling. Good bit colder this week than last.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the day off - unfortunately - the foot did have some bother to it late yesterday and intermittantly today. Not exactly pain or discomfort - but not nothing, which I had hoped. Anyway - we took Delaney out for brunch to Milton's - for her birthday as she came home from school for the weekend with us. My last year of having a teen-aged daughter...
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - cross training - indoor cycling of about 8 miles. Tired. Tracy has had the flu for several days, and she's been up at nights coughing - and as a result - I have too. Fully expect to get the bug myself eventually. Looking as though there will be lots of weather just to the north and east of us. ATL just missing out on the real winter weather this time around.
PM - 1600 meters of swimming.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - 6500 meters on the indoor rowing machine. Then 1 mile of running on the treadmill.
PM - cross training still - 1600 meters of swimming at lunchtime. Outside pool today - water temp was 82, but outside temps were in the low 40's and windy making for a chilly surface.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - same as yesterday - 6500 meters of indoor rowing and then 1 mile of running on the treadmill.
PM - roughly 1750 meters of swimming. I frequently lose count of laps. Generally figure out by time how far I have gone.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - lunchtime - combination of cross training on the elliptical and running at the gym. I did run a little further on the indoor track - probably close to 2 miles.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - 6500 meters of indoor rowing. Foot was a little achy after yesterday's effort. Will give it a rest today.
PM - 3 mile walk after work. Trying to be patient.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM - 15000 meters of indoor rowing and then just about 3 miles of running on the treadmill.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Had good intentions - but having a big superbowl party at my house scuttled any effort of getting any exercise in today.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - combination of 5000 meters of rowing and a little over 2 miles of running on the treadmill this morning.
PM - 1600 meters of swimming at lunchtime.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM - R&R - rowing and running. 2000 meters of rowing and 3.5 miles of running on the treadmill.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - more R & R -- 5000 meters of indoor rowing and 4 miles of treadmill running.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - in St. Pete (Feathersound) for work for a couple of days. Ran outside on a wet rainy morning. First time for a proper run (not on a treadmill or golf course) since the injury. No discomfort - but felt very tentative - not wanting to cause recurrence or aggravation to the foot - particularly on wet surfaces - so as a result this was more of a jog than a run. All the same - good to get out and on my feet and not having any cross training miles to record.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM - outdoor running again this morning around the Carillon office park and lakes - close to 5 miles - slow going but no foot issues.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- went with Richie to a race in Safety Harbor early this morning - registration was closed and would not permit us to sign up - but I wasn't planning to race - but wanted to go for a run and perhaps see how Drew would do today. Even contacted Suzanne to see if they could get the RD to make an exception - so we just hopped in a hundred yards or so after the start and pretty much ran 7:30 pace. More miles than I probably needed on on my foot in my gradual resumption of training (2 miles of warm up) and then the 10k. Drew ran very well - 33:16 is what I think he said. PR and Second place overall. Give him props for a good day on his blog.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the day off to allow for rest on the foot and travel back to ATL.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 2000 meters of rowing and then 5 miles on the treadmill of running.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - same as yesterday.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - almost the same as yesterday. Added another mile of running.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - same as yesterday.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - decided to run outdoors this morning. Very chilly in the 20's. A "run only" day with no cross training.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - easy 10 miles for my long run this week. Double digits is good. A bit of a hilly route - noticed the downhills at times as that requires more impact to the foot - but kept the pace light - and no harm done. Felt good to be out today.
PM - chopped wood for 90 mins or so. Rugged work. Nothing more satisfying though than and clean split of a log.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| PM - 7.5 miles on the treadmill. Stopped at RR Sports to pick up some new shoes earlier - and they nearly insisted on doing a gait analysis and 3D images of my feet - and convinced me to try out some custom insole which they mold to your feet while you wait. New Saucony Triumph ISO's with insoles felt comfy on my run. Wintry mix of weather heading our way late tonight.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - 7 miles on the treadmill this morning. 3000 meters of rowing too.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - 7 miles on the treadmill. Slightly slower than yesterday - had wanted to go longer but lacked motivation this morning.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| AM - too cold for me to consider outdoor running this morning (20 degrees) - but I wanted to mix things up a bit. So I did 3000 meters of indoor rowing then a 2 mile warm up followed by about 4 miles at essentially a moderated marathon pace on the treadmill. Not too fast but considerably faster than I have been running for the last couple of weeks - as my foot is feeling stronger now, and I felt as though it could endure a bit more stress.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM - feeling a bit like I was catching something - so just 5000 meters of rowing this morning.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - definitely catching some type of URI - but got 7 miles on the treadmill in today. Really cold outside.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM - 9 very slow and easy miles - feeling a bit under the weather. Got a new puppy today. His name is Finn.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| PM - 7.5 miles on the treadmill- wet rainy day.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Had to travel to Green Bay for a trial last night - got up to -11 degrees with a plan to run indoors in the evening...ended up with a mistrial and a flight back home and no time to run. Really feeling sick though.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| The day started with snow in ATL - which made my decision to stay home much easier - as my cold/flu shifted into full gear last night. Not even a notion crossed my mind to think about running today. Bleah.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| AM - thought it may make me feel better to get some fresh air - short 3.5 mile loop on a damp cold mid-morning. Did not actually make me feel better physically, but mentally I am pleased to have gotten a few miles in. My office is closed today due to a winter weather warning for this afternoon and evening.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| PM - 6.5 miles on the treadmill at lunchtime. Still feeling puny - but have some perhaps false hope that running may hasten the recovery from this illness.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM - 7 miles on the treadmill and 2000 meters of indoor rowing.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 6 miles on the treadmill this morning.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - 10 miles on a cool damp afternoon - followed by 3000 meters of rowing.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM - 7 miles on the treadmill at lunchtime.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - 10 miles on the treadmill after work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| PM - 7.25 miles on the treadmill.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM - a fair bit slower than yesterday on the treadmill - needed some recovery effort today.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| PM - decent tempo effort on the treadmill today. Slowly inching my way back to fitness.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - ran with a neighbor, Dan who I had a couple of runs with last year when we first moved here. He's just way too fast for me. My preference would have been a long slow easy run, but he and I have exchanged texts for weeks trying to coordinate a run together. Had I not done the tempo run yesterday I would have been fine - as it was, I probably ran even faster this morning than yesterday. Needless to say, I was completed knackered afterwards.
Will perhaps do some easy jogging later today for a few more miles of volume. All in all, a pretty solid week of training for the first time in a while.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - really slow easy run of 8 miles in the time it would have normally covered over 9 miles on a pretty hilly route. Good recovery run on a spectacular weather day. Mid 60's with less than 20% humidity. Felt like springtime. Although the rest of the week is supposed to be cloudy and rainy - so glad I got to enjoy today.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM - about 7 miles at lunchtime.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM - 9 miles on the treadmill. Feeling as though I am making some progress in my fitness.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - 8 miles on the treadmill at lunchtime.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| AM - early start due to early work meetings - 7.25 easy on the treadmill.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running. Unplanned but likely needed day of rest.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - had a nice run today with my neighbor Dan. Cool and drizzly outside, but not as cold and raw as yesterday. Dan had a limited window of time to run, so we did about 6 miles together and then I slowed down and did another 4-5 or so to finish up.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| PM - 13.5 miles on a warmer but very nice afternoon.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM - a little over 7.5 miles on the treadmill this morning before work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - 10 aerobic miles on the treadmill. Felt a little ragged starting off, but found a nice groove and enjoyed the run.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| PM - roughly 7.5 miles. Wasn't feeling it today. Kept it slow.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| PM - 8.5 miles on the treadmill while watching the tournament.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| PM - tempo effort on the treadmill. 2 mile warm up then 5 miles at tempo with a 1 mile cool down. Seeing improvement on the HR with the tempo, but still a good bit away from where I would like to be.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM - just short of 12 miles - long recovery run. Probably further than I had planned. Must have also walked with the new dog at least 3 miles today - 1 mile per walk or so. Very active pup.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - cool rainy afternoon- 6 miles. A little stiff and slow to start. Roads were wet and the roadsides muddy - so I decided to run a bit shorter than originally planned. Needed that - I guess - and so I finished well.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - 8 miles on the treadmill at the gym. Good high / moderate aerobic effort at what turned out to be a decent pace - so, continued improvement in fitness. I think I had some nutritional issues over the last several days. Not enough calories and iron. Weight is down considerably now from the start of the year. Need to maintain better diligence with the intake as my mileage volume and speed increase.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM - 3 miles easy and 3000 meters of rowing before work this morning. Planning to do a run with a friend who is in town after work this evening.
PM - 6.5 miles with Ken. Nice run, good to catch up with an old friend.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.50 | 0.00 | 8.50 |
| PM - I did a workout today. Pleased with it. Did not really plan to start doing any workouts for another week or so, but on my way to the gym, the thought of running steady aerobic miles was not very motivating - so I decided to run some 800's and see how I felt. 2 mile warm up then 7 x 800 at what eventually averaged to just under 3:00 per rep. I did a 400 rest at around 10 min pace. I started out cautiously at 3:15 and then 3:05/6 and then just decided I felt as though I could run 2:56/7 the rest of the reps. I had no set quantity in mind. Just decided after the 7th one, that it was probably enough volume and stress for the day. Cooled down for a mile after.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| PM - 7.5 miles easy - steady on the tm after work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - 8 miles easy on the treadmill after work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| PM - good longish run of 12.5 miles this afternoon. Quite chilly in the low 40's. Happened upon a track meet going on at Milton High School. Caught the start of the women's 4 x 400 - team from North Sorings set a track record according to the announcement. Found a very cool wood chip trail around the school which is their cross country training course and likely where they race too. Well marked with permanent mile and kilometer signposts. Challenging too. I may end up doing some workouts there.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM - roughly 9 treadmill miles before heading out on a business trip to India for the week.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| PM (US time) / AM (India Standard Time) - arrived just before midnight Monday and got to the hotel and to bed in the early hours. Got a relaxed 7 or so miles on the treadmill in before a day of meetings at work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - Bangalore time - around 9 miles on the treadmill. It is in kilometers and only goes for an hour before resetting, and I forgot exactly how many meters I covered before I started it up again. Hot steamy, smoggy and overall not good running conditions outside. I have to meet with a client tomorrow and take a journey to Hyderabad and back. Running may be a challenge to fit in.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| PM - after a long day of travel back and forth from Bangalore to Hyderabad - I was able to get a run in on the treadmill just before going to bed. Early start tomorrow for my return trip home.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| PM - long day(s) of travel (basically over 24 hours door to door) - so no run opportunity yesterday. Arrive late yesterday evening and decided that it would be better to not put in a long run today, but give my body a day or two to recover from the time zone and travel. Easy 7.5 miles on a really nice weather day.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| PM - 8.5 miles on the treadmill.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - 7 miles early. Going to be a busy day/week. Needed to get some running in early.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - 6 miles more or less with Ken who is in town again this week. Did some indoor rowing this morning too.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM - 7.5 miles in Richmond Virginia. Here on business for the day. Rainy cool morning. Happened upon the Richmond National Battlefield and the Chimborazo Medical Museum. Did a little exploring.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
| PM - had a good workout today on the treadmill. 8 x 800 with a 400 jog/rest. Did the first 4 at 2:56 then the next two at 2:52 and the 7th one at 2:50 and finished up with one at 2:48. I expect to be very sore and tired in the next day or so - but really enjoyed how well-controlled these were.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - nearly got a zero today. Awoke in the middle of the night with a cold (or severe allergies) and took some antihistamines and decongestants - worked from home in a blur. Finally made it out for a very easy 5 on the golf course followed by some indoor rowing at the end of the day. Glad I did - because there was a light rain that came down while I was out. Nothing more poetic to a runner but the sound of a spring shower and the plodding footfalls of a long distance runner on an otherwise quiet afternoon on a golf course in the middle of Georgia somewhere.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM - just under 11 miles late afternoon - very nice run. Not sore - but felt some fatigue in the last 3-4 miles.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the day off from running. Just not feeling well or motivated.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - early 8 miles on the treadmill - still not feeling all that well, but felt like I would benefit from the effort.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - only time for 4 short miles this morning before work. Better than nothing.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 6.00 | 0.00 | 0.00 | 8.50 |
| PM - good workout today on the treadmill. 6 miles at MP on the treadmill after a 2 mile warm up and about a half mile cool down. Wore the HRM and the effort was to lock in at a pace for about 30-40 minutes which would between 75 and 80% HRR - which happened to be 6:49 pace today - which is really quite satisfying to know that if I needed to push harder on a tempo effort or faster, I still had a fair amount of room to do so. Admittedly in the last 5-7 mins or so, I was on the upper limit of the 80% range with some cardiac drift probably due to some dehydration - but my avg HR for the workout was 148.
Anyway - doing about one workout per week for the last few weeks and a medium long-ish run of 11-13 miles on the weekends has permitted me to gradually get myself into decent shape without stressing my systems too much. No injuries and no dragging fatigue from overtraining. Will stay on this lighter / gradual training approach for a bit longer before I add any more stressors.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM - 6.5 miles easy on the indoor track at the gym near my office. Cool rainy and windy outside.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| PM - 8.5 miles in a cool mizzle.
|
| | Race: |
Historic Roswell Kiwanis Spring K Classic (6.214 Miles) 00:44:25, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.20 | 0.00 | 0.00 | 9.20 |
| So - not exactly a race time I would have wanted to post - but I decided late yesterday evening that I wanted to do a tempo effort and with no less than 25 races to select from in a 50 mile radius of Atlanta this morning, I opted for a little 10k race in Roswell, just a few minutes from my house - to get that type of effort in this today.
The last week has been very rainy with springtime showers and so with more expected today, the humidity percentage was above 95%, temperature of 62 and a dew point of 61, it was a bit on the muggy side.
Course was 2 loops of a 5k (which was the 2nd race that started 15 minutes after the 10k). The first half of the loop was primarily on a uphill grade and the second half had a short downhill but with a segmented (3) hill on a dirt road for the last mile to 1.2 miles. So the first loop provided a preview/warning of the second loop.
Started conservatively and remained consistent at that effort - Splits were 6:58, 7:00, 7:30 (hill), 7:00, 6:48, 7:32 (hill) and the last .2 was at 6:34 pace.
Passed couple of runners in the first loop and caught another one on the second loop, and was starting to catch two other runners on the downhill of the second loop until we started climbing again, so I just maintained my position until the finish.
Good consistent miles - not too fast - but I could not have run too much faster uner the conditions today.
Low turnout in the race, had me finishing 5th. I need to confirm that information along with my age group when the results are posted.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - 5 miles easy on the golf course after an afternoon and morning of heavy rains. Did some rowing and some walking too.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - just under 3 miles easy this morning before work.
Tracked my friends at Boston this morning. Richie crushed it. 2:56 for a nearly 3 min PR. Perfectly executed negative split. Very impressive. Happy for him.
PM - 8 miles on the treadmill at high aerobic pace.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - 7 miles outside on a splendid springtime weather day.
PM - another 3 miles after work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM - 7 miles after work today. Only time for one run today.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| AM - 3 miles easy before work.
PM - 7 miles at lunchtime. Progression run - first mile was a warm up over 9 min mile. Gradually increased the pace by 30-40 seconds per mile over a rather hilly route with the last mile at 6:30 pace. Good run.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - 3 miles easy on the golf course this morning. Chilly in the lower 40's. Very peaceful run with the sun rising over the trees.
PM - 8 more mile after work. Ran 7 in the next neighborhood and then came back and got my dog Finn for his first little run on the golf course. He thoroughly enjoyed himself.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - ran 1.5 miles with Finn and then 8.5 on the treadmill while I watched a replay of the Penn Relays and then the Drake Relays. I seem to run faster when I am watching a particularly competitive race while on the treadmill.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM - 1.5 miles with Finn before Church.
PM - Tracy and I took the dog down to the Alpharetta Greenway for a walk on the trail. Walked a little over 2 miles and then I ran home from there and Tracy and Finn took the car home. Right at 9 miles. Windy but quite warm out today. Felt a little fatigue in the legs today.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 3 miles before work.
PM - 7 aerobic miles at lunchtime on the treadmill.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 6.00 | 0.00 | 9.00 |
| PM - no morning run today - in favor of rest. Did a workout at lunch which I was surprisingly pleased with. 3 x 2 miles at HM pace with 800 rest after a 2 mile warm up. Average pace per mile was between 6:31 and 6:35 on the treadmill. Realistically, that pace is faster than I could hold for a HM at this point - but it felt like I could possibly hold it for 10k. Seem to be having some good days with my workouts - probably because I am spacing them so far apart.
And then there's this from Steve Magness - Stretching is useles. I rarely stretch before and only a little foam rolling after running. http://www.scienceofrunning.com/2009/08/stretching-is-it-useless.html?m=1
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - 3 miles very slow and easy in a light rain before work.
PM - 5.5 miles at lunch - cool and rainy - very slow moving today following yesterday's workout.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - 8.25 miles on the treadmill at lunchtime.
PM - 2 miles or so after work
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
AM - around 3 miles this morning before heading out on vacation in NC with the family.
PM - after a nice drive to the mountains in North Carilina - I went exploring on some trails near the cabin we are renting for the week. Really very pretty trails along a creek near Lake Toxaway and Gorges State Park. Guessing about 5-6 miles maybe more.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - easy 2 miles with Finn around the neighborhood of the cabin before the family got up this morning. Cooked up some bacon and made pancakes ahead of a day of hiking and canoeing.
PM - after a 2 mile hike in the morning with the family and an excursion to the Ingles for groceries - Riley and I did a run on some trails in Gorges State Park. Quite hilly and rocky. Riley was gassed on the climbs and so we wrapped it up early in time to get back to watch the Kentucky Derby.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - 3 miles with Finn before heading up to Asheville to church and to spend the day exploring the downtown a bit.
PM - a little over 6 miles along hwy 64 to view Toxaway Falls after spending the day in Asheville.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM - about 4.5 miles this morning- part of it with Finn. He was spooked about something- and so he cut his workout a bit short - so I went back out afterwards. Upper 40's - crisp mountain air. Pleasant little run.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - so yesterday ended up being just a one run day - as we did some canoeing and then later played tennis - and the daylight was gone before I knew it. As a result I decided I would head out early before we got busy today. Ended up heading down a couple of side roads which had some very aggressive dogs - and after a couple different efforts I just cut it short to slightly over 3 miles.
PM - We traveled to Pisgah National Forest and did a hike that Delaney had done with a cross country camp at Brevard College a few summers ago. I thought we were were doing about a 2 mile hike - which I planned to run down and then take an alternate route up for about 5 miles. Again my plans changed, as we unintentionally took a trail that was 4.4 miles up to John Rock - which really was only runnable for a portion - with way too many roots and tight areas. When we finally reached the rocky outcropping of John's Rock we had hiked for nearly 3 hours. Our way back was a bit over 2 miles - which I later googled and found out we covered about 7 miles in total. So I am counting it, since it took about 4 hours. My puppy Finn came with us, and was a trooper - enjoying every minute of it.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - tired from the long hike yesterday so I slept in. Went out around 4 pm with Riley to a different trailhead in Gorges State Park on Frozen Creek Road - we found a runnable trail called Catebreak - which in its full length is over 10 miles out and back - but she developed a blister and was really not in shape for that distance anyway. Good for 5 miles and some nice conversation.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM/PM - we went to Gorges State Park today for a 4 mile hike to see Rainbow Falls, which was really worth the effort. Following the hike, which took a couple of hours, I had Tracy and the girls, take the jeep back to the cabin, and I ran back to tack on an additional 6 miles for the day.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 1.5 miles with Finn before packing up the cars to head home.
PM - 4.5 miles late in the afternoon - thinking about doing a race tomorrow morning.
|
| | Race: |
MamaBear 5k (3.107 Miles) 00:20:51, Place overall: 9, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.11 | 0.00 | 0.00 | 0.00 | 10.11 |
|
Decided late yesterday that I wanted to race today. There were several races to choose from, but I ended up selecting the MamaBear 5k in Buckhead. When I was warming up, I ran into another race going on close by - a Race for the Cure event. Riley and Delaney expressed vague interest yesterday evening in racing, but I was pleased that the both decided to get up and head down with me.
A bit disappointed with a couple of aspects for this effort. 1. The time, of course, but more so with regard to the fading last mile; 2. Loss to a gent in the last tenth of a mile who I traded leads with for most of the race, and who ultimately was the overall masters winner. Consolation was that he was 7 years my junior. Have not run a 5k in ages, so the first mile was somewhat cautious/conservative at 6:37, second mile 6:32 (all of which made sense given my recent 3 x 2 mile workout in the same range), but the last mile ended up 7:07. Little mental lapse in the last half mile resulted in me letting my competition pass me and let my pace drop off by 30 or more seconds.
Overall, though, there were positives. Course was very nice - not too hilly, and the event was well organized. I saw improvement in pace per mile - since the 10k I did a few weeks ago (granted it was a 10k and not a 5k) - and felt stronger today then I did then. And it seems that I have selected relatively small races in the last 2 - which have resulted in age group wins.
My girls ran together and surprised me with a neck and neck sprint to the finish at 28:30. They really enjoyed the race, and I love how even at their ages - they are still very close and enjoy each other's company.
I think I need to see where my speed has gone. I will do a little work over the next few month in my training - with the hope of seeing more speed come back - but may ultimately have to adjust to "old man" times if things don't start to show improvement.
PM - easy 4 miles shake out in the early evening on the golf course.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the day off from running to spend time with the family on Mother's Day. Also was my daughter, Bradlea's birthday - who was born on Mother's Day 23 years ago. Had a nice day.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 4 miles with about 6 x 8 second striders.
PM - lunchtime workout on the treadmill. 8 x 400 with full recovery - with the exception of the first couple - I pretty much did these at 80-81 seconds or 5:21 pace. This was a good workout for me. Expect to feel a bit sore as this is the fastest that I have run in a while. Normally I would have taken an extra day of recovery after a Saturday race, but I really felt like I had a workout in my legs today - and in hindsight, given that I was able to run these as well as it seems that I did; then I think my result on Saturday was more along the lines of not dialing in the right pace early on and not having done really any speed work in months. And the fact that I was not sore or tired (although I did take yesterday off) I kinda feel like my effort on Saturday was more equivalent to a a short tempo run workout than a race effort. Will do a few weeks of mixing in some more faster turn over/speed work and see how that impacts the next 5k result.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles very easy this morning in a light rain. Did not feel too sore after yesterday's workout.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - 3 miles easy before work.
PM - limited time - 6 miles at lunch.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - had to get to work early this morning, so no morning run. 10 miles on the treadmill at lunchtime.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 4.00 | 0.00 | 11.00 |
| AM - 4 miles in the morning with the sunrise on the golf course before getting ready for work. A bit tired and tight for some reason - but the softness of the surface was nice.
PM - So I decided to do another workout this week. I thought it went well. 4 x 1200 at 6 min pace per mile or better with a 4 min recovery on the treadmill following a 15 min warm up. Did the first three at the following ppm 6:00, 5:54, 5:49 (so between 4:28 and 4:21 for the actual time per rep) and then on the last one instead of stopping at 1200, I decided to complete the full mile at 5:49 pace. Finished with a mile cool down.
Granted, these are on a treadmill, but I still felt good about my speed and ability to sustain the pace for the workout.
I have noticed over the last several workouts, that I am really fatigued and tired the second day following the hard effort both mentally and physically, but then I am ok by the third/fourth day. Much more so than when I was younger.
Trying to strike the proper balance the benefit of the workouts against the potential for injury and fatigue (a constant in this sport, I well know) - is to me a more profound challenge I am encountering as I near age 50.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - nice easy 10 miles this morning with our house guest Nick - who is here with his with and baby daughter for the weekend. Went out after for about a 3 mile walk with Finn who got "fixed" this week and by doctors instructions is not permitted to run for at least 10 days.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the day off. Busy with new house guests and a birthday dinner for Riley who turns 21.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM - 4 miles easy before work.
PM - 6 miles at lunchtime just before a thunderstorm.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 2.50 | 0.00 | 11.00 |
| AM - 4 miles easy this morning on the golf course just before sunrise.
PM - at lunchtime, good workout. 10 x 400 at 79-80 seconds with a 2 min rest following a 2 mile warm up and short cool down. On the treadmill.
Celebrating a quarter century of marriage to my lovely wife today.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Work and life prevented any running opportunities for me today.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - just time for 4 miles early before work and travel.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 6 miles of an exploration adventure run in the city of Edinburgh Scotland - I surprised Tracy with a trip to celebrate our 25th anniversary- We arrived early this morning - and as she took an extended nap- I went out for a run. Really very interesting landscapes and sites. Ran through a park called the Meadows and then to Holyrood Park which is a hill/rock outcropping where Arthur's Seat is located. Cool run with great panoramic views of the city and the surrounding area. Will post some photos later.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - 7 miles or so running around Edinburgh. Really nice weather - no clouds or wind and in the upper 50s. Lots of walking expected for the rest of the day.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM - around 7.5 miles this morning...climbed the Arthur's Seat - which is about an 800 ft in elevation climb over a short distance. Super windy today, nearly lost my balance at the top.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - around 10 miles this morning before heading to the airport. Ran down to the water - the Firth of Forth ("firth" means bay or similar type esturary) which connects to the North Sea. Cool morning, nice run along the promanade on the shoreline and then back to the hotel. Happened upon a really nice track, with a stadium around it. No football or soccer in the center - just a purpose built stadium for "athletics". No college or school associated with it either as far as I could tell. I like that. Unfortunately, the gates were locked so I could not get in for a trot around the track.
Anyway, we had a really nice visit to Scotland. Happy to head back home now though.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| PM - 4.5 miles at lunchtime. Late return flight yesterday required additional time for my body to rest/sleep acclimate; so no run this morning before work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 2.25 | 0.00 | 6.00 |
| AM - did a workout this morning, because I had planned to do one last night after work on a track, but heavy thunderstorms and a very warm dinner of meatloaf, mashed potatoes and carrots awaiting me as I got home, caused a change of plans.
Anyway, today is going to be a busy workday with an offsite litigation meeting, so I opted to do the following early, before work: 12 x 1 min on (using the Garmin workout feature) with a 1 min rest; after a short warm up and a mile or so cool down. These were approximately 300 meter intervals on the road and I averaged about 5:40 pace for each, (some faster, some slower) given the hilly route I choose. So not too far off from the pace I was doing on the treadmill for 400's last week. Happy with the effort.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - 4 very easy recovery miles this morning on the golf course. Still dark when I started, and the trees are so thick now, I wore a headlamp to see my way through the woods. Sunrise by the time I finished on a cool morning after an overnight rain. Only me and a lone deer on the course. Convinced that this is one of the prettiest places on earth that I have every been.
PM - just under 7 miles at lunchtime. Much warmer.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - roughly 8 miles after work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - 2.5 miles of walking with Finn - then 4 easy - then a day of yard work including distribution of about 3/4 of a palet of mulch.
PM - 7 miles in the evening. Had to squeeze it in before a nice dinner Tracy prepared outside on the grill.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Unexpected day off from running. Took Finn for a 2 mile walk before church.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - 4 miles easy before work this morning.
PM - only enough time at lunch for 4.5 miles.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 3.00 | 0.00 | 10.50 |
| AM - about 3.5 miles with Finn on the golf course this morning before work. Longest run with him, and the first in a little while since he was "fixed" and had a recovery period. The dog is growing strong and has ample endurance...working on some training to have him run off-leash with me ultimately.
PM - lunchtime workout on the treadmill. 8 x 600 with a 1 min rest - all at 5:42 pace per mile. Warm up and cool down. These were a bit more challenging today - perhaps because of the shorter rest between reps. Good workout overall though.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM - only about 3 miles very early before offsite work/leadership meetings - expected to go all day including a dinner too.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM - got in late yesterday evening, needed sleep in the morning so no early run. Meetings again today - had just enough time for a run after work before a gathering at my home this evening.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - 7 miles early - 4 of them with Finn. Did not want to have him go too long just yet.
PM - 6 more after work.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 4 miles with Finn on the Milton Trail this morning. Actually kinda fast - I did not have the gps on, but I wouldn't be surprise if we were running around 7:30 pace.
PM - 8 miles in the evening.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - 2 mile walk with Finn before church.
PM - 8 miles on the treadmill and then 2000 meters of rowing.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| AM - roughly 4.5 miles this morning on the golf course with Finn. Had the GPS on it for a portion of the run - we were averaging right around 8 to 8:15 pace per mile and I was holding him back at times. Practiced a little having him off lead. Kinda funny each time he would realize that I was not holding the leash - he'd run over to me and essentially wait /jump up at me or get tangled in my legs until I picked it up again - and then he'd resume running in front - as if he preferred to have me hold the leash. He was a filthy mess of mud sand and grass clippings when we were finished - but a happy dog, no doubt.
PM - 7 miles on the treadmill at lunch.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 3.00 | 0.00 | 7.50 |
| PM - workout on the treadmill - planned to run outdoors on the track but the weather was uncooperative. 12 x 400 @ 5:42 ppm with a 1 min rest. Warm up and cool down. Felt difficult tonight.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - a little over 3 miles with Finn on the golf course this morning.
PM - lunchtime - warm out today. Slightly more than 7 miles easy.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 3 miles with Finn in the neighborhood this morning before work. Body feels the fatigue/soreness of Tuesday's workout.
PM - 7 more on the treadmill at lunchtime.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM - in Richmond for business. 7.5 miles. Same route I did here about 6 weeks ago. Quite warm and humid out.
PM - 3 miles with Finn in the evening - partially on the golf course.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| AM - 3.5 miles with Finn on the golf course this morning.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM - 9 miles on the treadmill.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 4 miles easy with Finn in the neighborhood before work.
PM - 6 more at lunchtime on the treadmill (really hot outside).
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - had planned to take the day off. Been feeling really fatigued and sore and low on energy - so no run in the morning or at lunchtime. Had a very unexpectedly stressful day at work - so this evening instead of not running I went out for an easy run on the golf course with Finn. More of a therapeutic than anything else. Body did not feel too bad during or after.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - limited time today. Really hot outside too. 6 miles at lunchtime.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM - had a really nice run with Finn on the golf course this morning around 4.5 miles. Because it is early morning and the course is empty of any patrons - I allowed Finn to run off lead - which I had been gradually introducing for the last few weeks. He ran the majority of the run this morning that way which allowed him to explore more and get in some nice sprints when he needed to rejoin me at times.
His blog would probably read: "Nice fartlek workout this morning with multiple folics and detours - one of which was to introduce myself to a fawn, which I has mistakenly thought was a dog due to his size. He was shy and ventured off into the woods and I was unable to connect. Resumed my training forthwith."
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - 8 miles on the treadmill.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - 4 miles
PM - 10 miles in the early evening - warm/hot out.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM - about 4.5 miles this morning with Finn on the golf course.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - 6 hot miles at lunchtime today.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 4 miles with Finn, mostly off-lead, on the golf course this morning.
PM - 6 miles at lunchtime. Hot again - 97 I think. But actually did not feel as hot as yesterday. Might have been a breeze.
So I am having this internal debate with myself. About 6 - 7 weeks ago - I was reasonably pleased with how I was feeling in my training runs. Did a couple of races...felt profoundly slow - decided to do some speed workouts -- never actually raced any after about 5 weeks of at least 1 workout per week...but was really fatigued and not enjoying even the easy days. Did not even want to race.
Something is "off". Not sure if the stress of the workouts set me back or the heat or not enough iron supplements...anyway
My debate is whether to increase my mileage volume now (eliminating the fast workouts for a while) gradually over the remainder of the summer - or take a short break and decrease mileage for a few weeks. I would like to be ready to run a fall marathon.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - 10 easy aerobic miles on the treadmill at lunchtime. Wore the HRM - kept things in check - and not running outside today was a plus with reasonable indoor temps.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - 10 aerobic miles on the treadmill at home after work.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| PM - 9.5 miles on the treadmill at a "patient" pace - (from a description provided by Drew). Feeling better.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 6 miles or so this morning before some travel.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| AM - 10.25 miles in Las Vegas. Here for a work conference. Got out early before 5:30 am when it was already 93 degrees (better than the 114 when I got here yesterday afternoon).
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 aerobic miles heading the other direction (south) on the strip in Las Vegas today. Actually had a few sprinkles. Humidity was up (23%) from single digits yesterday.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| AM - 10.25 miles this morning. Ran around a different part of the city - including the perimeter of UNLV. Warmer (95 at 5:30 am) and less comfortable.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Got home late from Vegas last night - and a long drive today to North Bend State Park in West Virginia - kept me from any running miles today.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles this morning on a trail - North Bend Rail Trail - to be precise. Cooler temps albeit a bit humid - made for a pleasant run. A little sketchy running through 3 unlit former train tunnels in the woods. Could not see the other end of the tunnels when I entered. They were about 150 to 200 yards long and were not straight. The last one was more like a cave of hewn rock instead of finished brick or mortal on the walls or ceiling. My phone had just enough light to allow me to avoid any hazards on the ground. Fairly remote - I only saw one cyclist and no other runners or hikers.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - around 14 miles on the NB trail - I went the opposite direction this morning - which took me through the little town of Cairo WV. Trail was a bit on the sketchy side past the town. Heavy tree canopy at times so the GPS was spotty. Mileage is based more on time out.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - 7 miles easy. Felt a bit tired from yesterday's run.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Long travel day - and extremely early start - so no run.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles early this morning before work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 7 aerobic paced miles in the morning before work.
PM - 5 miles on the treadmill. Using the HRM for the last week or so, I noticed a clear improvement - at least today - as associated with pacing at a given HR. (Same treadmill, same HR - 30 seconds per mile faster than 10 days ago). I think this may be due to the longer mileage - single runs I did for the last 10 days (as opposed to doubles per day of shorter individual mileage). This could also be due to me keeping the runs in the "aerobic" category and getting myself back into balance (ph). Or it could just be that I had a good day of running today. :)
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - 10 miles on the treadmill at lunchtime.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 4 miles on the golf course with Finn this morning before work.
PM - 6 miles on the treadmill after work. Really tired today. Kind of a grind - maybe would have been better not to have run.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - 4 miles in the morning.
PM - 10 miles on the treadmill in the afternoon at my house. Has this feature for target heart rate. Comes with a strap and you program a max HR target and the duration and the max and min speed - and the machine adjusts the speed as you run to keep you at that target HR. End up going slower as you get dehydrated and fatigued - but it makes for a pretty comfortable workout if you find the right target HR for an aerobic effort.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM - 11 miles or so early evening after storm clouds cooled the temperatures.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 3.50 | 0.00 | 0.00 | 7.00 |
| PM - tempo workout on the treadmill. 2 mile warm up - then using the auto HR target feature - I went for 24 mins at 80% of my HRR - which worked out to be marathon pace more or less. Some times it was 6:40 and sometimes 6:58 - but always in that range from start to finish. Quite pleased with how I felt. Solid and controlled. Using that feature on the treadmill keeps the guesswork out of knowing the right pace for the tempo effect.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - long stressful day at work which started early - so only time for one run today - decent 8 miles easy on the treadmill after work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| AM - about 4 miles very slow on the golf course this morning with Finn. Days are beginning to get shorter. It was still dark when we started and the sun was not quite risen when we finished. Finn was off lead, and probably ran 2-3 miles longer than me - lots of exploring to be done in the wet grass, sand traps and woods.
PM - 7.5 miles on the treadmill after work.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM - 8 miles on the treadmill at lunchtime ahead of travel this afternoon.
PM - 3 miles after travel to LA.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM - 10.5 miles this morning. Had planned to just run west on Santa Monica from BH to the pier - but after I got going, I realized that it would be more like a 13-14 mile run, and I did not have enough time to make all the way to the pier and back - so I just turned around. Cooler temps were nice.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Super early travel today and then came home to hot house and had to deal with AC repairs - so no running happened.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - 4 miles
PM - 10 miles on the treadmill.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| PM - dangerously close to a zero today - but got some miles in late evening.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 4 miles early on the golf course this morning, without Finn who we sent to doggie boarding school last week.
PM - 6 miles on the treadmill after work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - did a tempo workout on the treadmill before work. 20 min warm up then 28 mins at tempo - which was a shade under 7 min avg. Started out at 6:30 pace for the first 2 miles but had to ease off to maintain a high aerobic effort and not cross over anaerobically - 1 mile cool down.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - so my left heel has been a bit painful for the last several weeks (don't know if it is PF or a bone spur or what...) but I decided to switch up the footwear this morning and did a light run on the golf course in the dark (with the headlamp) and my old vibrams. Actually helped - I think.
PM - limited time again today - managed to get another 3-4 miles in on the golf course again after work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| PM - 8 miles at lunchtime. Probably should have opted for the indoor as hot it has been - but wanted to stay off the treadmill for a bit in case it may be contributing to the soreness of my heel.
PM - 3.5 miles on the golf course after work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - about 5 miles on the golf course this morning.
PM - 5 more in the afternoon.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM - 17 miles this morning - fairly decent long run. Got a new optical HRM - it is in a hat - so no chest strap. Seemed to work well.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - pretty hot out this afternoon - so I drove down to the Alpharetta Greenway - which is a mostly tree-covered bike trail - a bit humid, but not too much direct sunlight - so it wasn't too bad.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM - 7 miles on the treadmill - aerobic pace.
PM - sundown run on the golf course after dinner - sticky out. 3.5 miles.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 4.00 | 0.00 | 7.50 |
| PM - lunchtime workout. 5 x 5mins at HM pace with a 4 min rest. 15 min warm up and 5 min cool down. On the treadmill and using the HRM - locked in at 6:31 to 6:35 pace for all of these and stayed in control below 160 bpm or just right around 83% of HRR which is exactly where I wanted to be at that pace for the reps.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - 5.5 early easy miles on the golf course before work this morning.
PM - 5.5 more at lunchtime on the treadmill. Feet are sore - mainly the heels today.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| PM - 8 miles on the treadmill, slighty uptempo from an easy run - but not hard.
PM - 4.5 miles on the golf course after work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 3.5 miles on the golf course this morning. Tired today.
PM - 6.5 miles on the treadmill after work. I must have eaten something that didn't agree with me - having stomach issues all day. Took it very easy on this run.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM - 16 mile long run this morning. A bit on the slow side - but I felt solid the whole run. Slightly lower dew point and the smell of freshly cut lawns and pleasant scenery made for a good run.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - 10 miles on the treadmill before some work-related travel.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - had a nice run along the Mississippi River this morning in St. Paul, MN, just a shade under 9 miles. I ran along this same trail about 3 years ago, in the month of October, and it was at least 50 degrees colder than today with zero vegetation on trees and the windy whipping around at high velocity. Today was very pleasant, in the low 60's and dew point under 50 - and the trail was under a canopy of trees at several points. Even encountered a flock or a gaggle (or whatever the proper nomenclature is) of wild turkeys.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| AM - 3.5 miles on the golf course this morning. Vibram footed.
PM - Lunchtime treadmill workout. 10 x 3:00 min at HM/15k pace with 2 min jog - warm up and short cool down. Good solid effort - pace was right at 6:30 per mile pace - and HR indicative of a sub-AT effort generally in the last 60 to 80 seconds of each rep.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - had an early flight to Pittsburgh - so no AM run. Headed out before dinner and ran along 2 of the three rivers - on a trail along the Ohio and Allegeny - in front of PNC Park (ahead of an evening game for the Pirates) and Heintz field. Please running weather - for an easy 10 miles.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles along a few of the riverfront trails in Pittsburgh. Felt a bit off this morning - so it was kind of a grind.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| AM - 3.5 miles easy on the golf course before work this morning.
PM - Lunchtime workout. On the treadmill - uptempo for 6 miles with the last mile at MP - with about 1.5 miles warm up. Averaged about 7:05 for the first 5 miles and then 6:49 for the last mile. Decent effort - HR was a bit higher than I would have wanted for this pace - but the gym temp was higher than normal, and I was a bit dehydrated to begin the workout.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM - 3.5 miles easy. Then 2 miles of walking with Finn.
PM - 10 miles easy on the treadmill in the afternoon. Helped my daughter get her classroom ready for her first teaching job - students start on Monday at Milton High. She's teaching AP World History. As I walked out of the school building the boys and girls cross country teams were doing a post run stretching session. I was impressed to see easily over 100 runners. Cannot recall ever seeing that many on teams when I was running in high school.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM - 3.5 miles in the morning before church on the golf course.
PM - drove up to Lake Toxaway, NC to meet Richie and to stay at his friend, Mike's place on the lake. Running camp of sorts. Did 9 miles around part of the lake. Good run and nice catching up with Richie and meeting Mike for the first time. Long run tomorrow morning.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| AM - got up early with Richie and Mike and ventured out for a long run around Lake Toxaway. Very scenic with lots of rolling hils and a couple of climbs. Pretty tuckered out afterwards, but a good run with the guys. Headed back home afterwards.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - 3.5 miles easy on the golf course with Finn. Legs appropriately a bit fatigued from the hilly long run yesterday. Used the night time PF splint (evidently properly this time) and had really no discomfort in the left heel this morning.
PM - only a brief window of time at lunch to squeeze in 5 miles on the treadmill.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 5.00 | 0.00 | 9.00 |
| PM - lunchtime workout on the treadmill. 6 x 5:00 @ HM pace with a 4 minute rest. 15 min. warm up and a mile cool down. Felt pleased with the way I felt and the pace I was able to consistently maintain in the HR zone of 75-80% HRR - which was between 6:31 and 6:35 mpm.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM - 4.25 miles easy on the golf course with Finn this morning before work. Pleasant weather today, with much lower dp and humidity. Saw some of the meteor shower remnants before sunrise.
PM - 8.25 miles at lunchtime outside today. Warm, but not nearly as hot and humid as it has been - made for a nice run in the area around the perimeter.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 8.00 | 0.00 | 0.00 | 13.00 |
| AM - 3.0 miles easy on the golf course in a light rain this morning before work.
PM - lunchtime workout on the treadmill. 2 x 4 miles at MP with a 400 rest. I was actually planning to do a full recovery between reps, but felt as though I should resume after 400 meters, so I did. Pleased with my effort and HR - which although it crept up a bit very gradually at the end - was in a good range for me.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
| AM - about 4.5 miles easy with Finn around the golf course this morning.
PM - 7.25 miles around the local neighborhood in the evening.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| PM - 19 miles on the treadmill for my long run today. Too warm and humid outside for a long run this afternoon, plus I was having some GI issues and potentially had a need for a bathroom nearby - so indoor treadmil miles was the answer. Watched some soccer and then the PGA Championship while listening to an audiobook.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM - very slow 3.25 miles this morning with Finn on the golf course in the dark with some light rain.
PM - 7.25 miles on the treadmill at lunchtime. Energy levels are on the low side today.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| PM - lunchtime workout - 2 x 2 miles at MP with a 5 min rest between. Warm up and cool down - all on the treadmill. This was very manageable today for me with good HR and pace at 6:45-to 6:49.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM - about 4.5 miles this morning with Finn on the golf course.
PM - 8 miles on the treadmill at lunchtime.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM - so I did not feel like doing a morning run today - as I awoke a little tired and fatigued - but my dog, Finn was having none of it. He whined and cajoled - essentially imploring me to venture out into the dark and rain with him. So we did. 3 miles easy.
PM - lunchtime workout on the treadmill. 1 mile warm up then 8 miles uptempo with the last mile at MP. Avg pace 7:05. Decent effort. A bit higher on the HR then I would have liked - but I also probably should have taken an extra day of rest/easy running before hitting this. Pleased nonetheless. Easy aerobic running through the weekend planned.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| PM - a little over 8 miles on a steamy warm lunchtime run.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.25 | 0.00 | 0.00 | 0.00 | 20.25 |
| AM - got a late start this morning - very hilly route - and an untimely fall between miles 13 and 14 but it is in the books. 20.25 miles.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 3.5 miles in the morning easy.
PM - 6.5 miles on the golf course on a muggy day following morning storms. Did some indoor rowing too.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM - 3 miles with Finn in the neighborhood. I had planned to run a bit further, but we ran into Dan who was out running with his dog, Lucy - actually about to finish up his run - and so we ran together for about a half mile or more - but Dan and his dog were running at a brisk pace - which was fine - but when we parted ways, Finn was out of gas. I usually run with Finn on the golf course's softer surface and much slower - and because we were on the roads - I wasn't sure if he was tired from the pace or sore from the pavement - so I decided to cut things short and bring him home. Rare to see Finn out of energy. Good to catch up with Dan - however brief it was. We can never seem to sync-up well for training together. We resolved to make a renewed effort to do so.
PM - just time enough to squeeze in 6.5 miles on the treadmill at lunchtime.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 5.00 | 0.00 | 0.00 | 14.25 |
| AM - 3.25 miles with Finn in the cool dark and wet golf course.
PM - good lunchtime workout on the treadmill. 5x(Mile@MP, Mile @ MP+1:00). Short 1 mile warm up and nearly no cool down. Felt very solid on this alternating between 6:49 and 7:47 pace.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| PM - lunchtime 10.25 miles. Actually had planned an easy 8 miles - and headed out on a new route based upon a quick look at a map before I left my office. Somehow made a wrong turn and ended up slightly panicked as I meandered through some neighborhoods, and concerned I wouldn't find my way back before a meeting with my boss. So, ended up running a good bit faster than planned - after figuring out where I was. Note to self: motivation to finish a race quickly ~ pretend you have an important meeting with your supervisor!
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - 8 miles easy on the treadmill at lunchtime. Some mild amusement to me (and another runner on the treadmill next to me) when a young lady came into the gym to the treadmill area, wearing sunglasses. First had to check her hair in the mirror and then proceeded to walk on the treadmill in front of me - still wearing the sunglasses and alternating between talking on her phone and looking to her right to check her image in the mirror and fix her hair. The narcissist workout.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 3 miles easy on the golf course with Finn before work.
PM - 7 miles outside at lunchtime. Feeling really low energy levels today. Probably from the unintended VO2 max effort of 2 days ago when I got lost and needed to be back at my office for an important meeting.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| PM - busy day - 20 miles on the treadmill in the afternoon- finished listening to an audiobook- Ready Player One - very entertaining. I would give it 4.5 out of 5 stars.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - 8 miles on the golf course in the afternoon- energy levels pretty low as I got started- felt better as I got going.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - in Green Bay for work this week. 10 miles on a nice trail - Fox River State Park trail - muggy and a little buggy- but a good run at the end of a long day.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.00 | 0.00 | 0.00 | 9.00 |
| PM - somewhat of a blown workout. After a long day I headed out on the same river trail. 2 mile warmup then 2 x 2 miles at 6:40/7:10 with a 5 min rest. Quite warm near 90 with dp at 72 and humid. Thought I would use the HRM to gauge the effort based on how I have been running those paces on the treadmill - but the first rep was about 20 secs too slow on the first and the second was even slower. So when I started the second rep I decided to hit the designated paces - which I pretty much did - but my HR was blown up doing it. The trail was great with mile markers every 10th. They have a great trail system here - bike and run in the summer and cross country ski or snowshoe in the winter.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| PM - 8.25 miles meandering around the streets, neighborhoods and scary / sketchy industrial area (when I made some wrong turns) of Green Bay.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - steady state 10 miles on the same Fox River trail - which has now become very boring...
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - 8 tired miles early morning in Green Bay - heading home this afternoon.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 15.00 | 0.00 | 0.00 | 19.50 |
| AM - 10 miles at marathon pace effort on the treadmill. 1 mile warm up and cool down.
PM - workout #2 for the day - 10 x 2 mins /off then 8 x 1 min on/off on the golf course. Felt reasonably decent and was generally pleased with today's effort.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - heel quite sore today - very easy jog today 5 miles.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - went out with Finn after 5 pm for a run on the Milton trail - quite enjoyable for both of us - easy effort and Finn got to see other dogs and lots of horses.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - 3 easy miles with Finn this morning in the neighborhood.
PM - 6 more on the treadmill at lunch - feeling a bit tired today.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 3.25 early miles in the dark amidst a light rain with Finn on the golf course - headlamp essential to navigation.
PM - a little less than 7 at lunch on a steamy sticky afternoon. Dragging today.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 7.00 | 0.00 | 0.00 | 14.25 |
| PM - big workout for me today. Went well. 12 x 800 @3:20 with a 4:20 pace 800 rest after each rep and then finished with a mile at 6:40 on the treadmill. Didn't feel easy by any means but manageable and controlled and with good HR range even on the last mile.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - 6 easy recovery miles on the golf course.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - flew up to WV for my neice's wedding. Cool and rainy 8 miles on the trail along the Ohio river.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| PM - 20 miles in the city of brotherly love. Had to be here for a work commitment early tomorrow. Arrived around 1 pm - and decided I had time to gear up and get my long run in. Found my way across town to the Schuylkill River Trail - then made a turn at the Wissahickon bike trail and then found myself on Forbidden Drive (Jason D). Really nice scenery. Beautiful area to run. Had great weather and the wind at my back after the turn around - 3 miles fast finish.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Had to take the day off due to early meetings and travel later.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM - 3 miles easy with Finn early this morning before work.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - travel late with delays yesterday prevented a second run. 8 miles this morning on a treadmill in a hotel in Orlando. Too steamy and remote of a location to venture out into the darkness.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 16.00 | 0.00 | 0.00 | 22.25 |
| AM - on the treadmill in the hotel in Orlando - 11 miles at MP effort. Decent effort. Workout #1 for today.
PM - Workout #2 - 2 mile warm up then 10 x 2 min on/off; 8 x 1 min on/off - 2 mile cool down with Richie in St. Pete. I drove over from Orlando after my meetings concluded and did this workout in the rain. On the 2 min reps we averaged well under 6:40 pace (a couple being under 6:20); but I slowed a bit on the 1 min reps for and average closer to 7:10. Completely depleted all glycogen in my muscles and completely shrived from the rain and humidity.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - Five easy miles with Richie in St Pete this morning. I really do not miss the heat and humidity of Florida. My shorts and shoes were as wet this morning as they were last night after running in the rain.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - 5 miles easy with Finn on the Milton Trail - highlight for Finn was 4 people on horseback.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PM - only took time for a 2 mile walk with Finn in the evening. Very full day and weekend with family and friends and some long overdue home time that I just couldn't really pry myself away from in order to get some running in.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 5 miles easy/early with Finn. Had an encounter with a very large and aggressive acting, Golden Retriever (odd because they usually are so friendly) who initially looked to be penned with an invisible / electronic fence in his owner's yard - but ultimately he came out onto the roadway running at us menacingly with loud barking. Finn's reaction (a quick wimper, ears back - he's barely 35 lbs) was avoidance and flight instead of direct confrontation. Fortunately we were fleet-of-foot enough to escape the potential danger relatively easily.
PM - roughly 5 more on the golf course after work. Looking and feeling a little more like fall.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 10.50 | 0.00 | 17.50 |
| Lunchtime - took an early lunch (and a slightly longer one too) - 1 mile warm up; 12 x 800 @ 3:10/4:10 then 1 mile at 6:05 pace. Did this on the treadmill and felt very solid with the effort. The treadmill calibration may have been off a bit - showing faster pace than perhaps my HR would demonstrate - but it was still fun running the last half of the last mile at sub 6 pace and feeling like I could go faster.
PM - did another 3.5 miles with Ken who was up here on business. Nice to catch up with him.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - 8 miles outside at lunchtime. Temps were reasonably comfortable but I was appropriately tired and somewhat flat from yesterday's workout.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - just enough time to squeeze in 5 miles at lunchtime on the treadmill at an easy pace.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - 10 miles in a light rain/mist - very hilly route.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 4.00 | 0.00 | 0.00 | 22.00 |
| PM - long run on the treadmill- 22 miles total. 18 at long run pace with the last 4 at MP. Surprised at how reasonably good I have been feeling on these workouts.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| PM - 5.5 easy recovery miles today under overcast damp conditions- mostly on the golf course.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - 8 miles on the treadmill at lunchtime.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 10.00 | 0.00 | 0.00 | 11.00 |
| PM - wave tempo on the treadmill- 5 x mile alternating each mile 6:30 and 7:30 for an average of 7 mins for 10 miles. Good workout - limited time. Probably would have added another mile or two if more time was available.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 4.00 | 0.00 | 0.00 | 14.00 |
| AM - tried something different - with a second workout early morning after having done the workout yesterday evening after work. 10 x 2mins on/off; 8 x 1 min on/off - on the treadmill - with the 2 min fast reps at 6:30 pace or better, and the 1 min fast reps at sub 6:15 pace - last one at sub 6 min. Solid effort. Travel midday to the west coast today.
PM - 6 miles easy along the Embarcadero in San Francisco. East coast west coast running day.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| PM - 6.5 very slow and easy miles mostly on the golf course. Cool and rainy day. I have a pretty good sore throat brewing up a decent head cold - I am sure. Heading down to Florida later today for a wedding of some friends.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - this is actually Thursday's entry and Friday's was yesterday. 6 miles at a decent pace along the Embarcadero in SF again ahead of work meeting before heading back home this evening.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| SICK
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Sick, sick, sick. Tried to go out for a short run in Gainesville, this morning, and headed back. Think I have a fever.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - feeling a little bit better - went out for an easy run at lunchtime - 5 miles.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - 6 miles on the treadmill after work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - about 8 miles on the treadmill at lunchtime. Not feeling quite myself yet.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM - 7 miles at lunchtime. About 75-80% recovered from my cold. Really nice day out. Ran reasonably well - not too fast, though my HR thought so - Hot water wasn't working at the gym for showers. Brrr.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - 3.5 miles this morning.
PM - 5.5 miles after work on the golf course. Plantar fasciitis / heel has been really painful lately. Still not feeling well either. Made for a less than stellar run.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| PM - had plans to do a long run early this morning but storms changed my mind. Tried late in the day to get some marathon paced miles in on the treadmill- the good news was my HR at MP was ideal for about 3 miles - the unfortunate news was the PF pain was quite sharp today - making me fear a that I could tear it - so I bagged the rest of the effort and did some indoor rowing. Spent the next few hours reading about different diy remedies for PF.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - got in 8 miles on a pleasant fall afternoon. First 5 miles PF pain was about a 6.5 or 7; then it subsided to about a 2 or 3 on a scale of 10. Better than yesterday.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - around 3.5 easy miles in the dark in some thick fog on the golf course this morning. Literally could not see but 10 feet or so in front of me. If I wasn't so familiar with the course and terrain - it may have been a bit scary.
PM - 5 miles in the treadmill after work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM - lunchtime - 7 miles with a bit more effort than easy pace. Was going over in my mind what may be the cause of the PF issues - (e.g. what am I doing differently, what am I not doing which I was doing before) and what I realized is that I had been routinely using a foam roller on both upper and lower legs after my runs - fairly consistently until the last couple of months - which is when the PF seems to have emerged. So, I started foam rolling again yesterday and though it may be coincidental, I have significantly less discomfort in the left heel than before. Could be that my calve muscles were just that tight and pulling on the plantar fascia. Anyway, gonna resume the foam rolling for all its worth.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - 8 miles on the treadmill
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Decided to give the foot a rest and took the day off from running. Took Finn on a 2 mile walk in the evening.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| PM - 6.5 miles after work on the golf course.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| AM - 3.5 miles on the Milton Trail with Riley who is in town for the weekend and with Finn. Chilly Fall morning 39 degrees at the start. I enjoy catching up with Riley on our runs together when she's home from school.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - 6 miles at a decent pace with some hills on a cool afternoon - low 60's - really nice outside. Foot was probably about a 3 or 4 on pain level. Only half as bad as last week.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - about 8 miles on the treadmill at lunchtime today. PF pain was surprisingly more tolerable today for some reason.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - a little over 6 miles outside at lunch today. Felt relatively crumby for the majority of the run. So there's that.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 0.00 | 4.00 |
| PM - on the treadmill - 1 mile warmup and then 3 miles at MP - just to confirm that I could run at that pace and tolerate PF discomfort. Test was successful.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - 6 miles easy on the treadmill at lunchtime.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| AM - 3.5 miles east with Finn on the golf course.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 0.00 | 4.00 |
| PM - 4 miles of fartlek on the treadmill.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| PM - 6.5 miles partially on the golf course. PF pain higher today for at least the first 4 miles. Good bit of pain after too.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Travel day for work - and wanted to give the foot a rest - so no running.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| AM - hotel gym in Morristown NJ - here on business. Continued efforts to give the foot a rest before this weekend - I did some indoor rowing - and then on the AMT - (adaptive motion trainer) kinda like an eliptical - I did the equivalent of 2 x 1 mile at MP effort using the HRM. No pounding on the foot - though some downward pressure - felt like a good alternative/cross train effort.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Travel and work - and a plan not to run.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - 6 elliptical equivalent miles. Trying to save the foot for the weekend.
|
| | Race: |
New York City Marathon (26.2 Miles) 03:28:19, Place overall: 3724, Place in age division: 476 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| So I tried to run the New York City marathon today - knowing full-well that the event would likely be a clinic in pain management of my left foot, but ever hopeful that I would feel reasonably good enough to possibly run around 3:15 or so. The main reason I did not withdraw from the race was that 2 of my daughters traveled up to the race and Richie and Mike were running - and I really wanted to make it.
Things started off ok. I knew early on that I would have to take it a little easy and let Mike and Richie pull on ahead after the first mile. I was able to keep it together for roughly the first half of the race averaging about 7:20-7:25 pace and was optimistic that I'd be alright; however right around mile 14 the pain in my foot (possible Plantar Fasciitis - by self diagnosis) became much more profound. As a result my gait and strength were impacted and the race from about mile 16 through end were rather miserable.
I did have an enjoyable time with my daughters and with Richie and Mike. We rode to the start together and were in the same starting corral on the bridge. My girls assembled posters to cheer me on, and were at mile 17 (we saw each other and that was really special - having not had them at a race before) and then made their way to the finish line just in time to see me there too. Had I not slowed down as much as I had, they may have missed seeing me - so silver-lining to my slower pace was that they got to see me finish.
All in all - I was glad I decided to go. I knew I was not in PR shape, and I knew I was hampered with injury - so I was really not disappointed with the outcome. Probably going to take some time off now to hopefully allow the foot to heal up.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Probably going to take several days of rest and some cross training.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM - about 15 mins of indoor rowing and then some foam rolling and stretching.
PM - swam laps at lunchtime in the indoor pool. Thought it would be refreshing - but the chlorine gave me a headache.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A little over 2500 meters of indoor rowing and nothing else but stretching.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM - 15 mins on the indoor cycling trainer and then 15 mins of indoor rowing - followed by foam rolling and stretching.
PM - about 25 mins of lap swimming at the indoor pool at the gym at lunchtime. Easy effort.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| AM - took a walk with Finn on the golf course and through the neighborhood - no running at all. Following the walk, my left calf (same side as the PF in the foot) seized up a little like a deep cramp but not a full-out spasm. Had to work out trigger points to eventually release whatever was engaged - quite painful for much of the day. Not a good day in terms of progress in recovery.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PM - 35 mins of indoor cycling on the trainer and 15 mins of indoor rowing. The rain in ATL has seemed incessant for most of the weekend. Spent a fair amount of time working on trigger point releases in the left calf and heel - as a possible solution for the PF. Alternated between a foam roller and a golf ball - with the latter seeming to be far more surgical and thus more effective.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM - 35 mins on the indoor cycling trainer and 15 mins on the indoor rower. I don't really like the bike indoors - but the rower requires such a vigorous effort to elevate my HR that I find myself locking into a moderately easy rhytmn and not really being concerned with HR. So I just do a bit of both. Foot is feeling a bit better today post trigger point releases in the calf. Plan to do some more of it again this evening.
Oh yeah - got my post marathon head cold - right on schedule.
BTW I seem to be getting some weird banner ads in the blog entry - somehow thinking I am interested in testosterone.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| AM - so somewhat good news this morning. I did a short pull on the indoor rower and then climbed on the treadmill; eased from a jog to a run - for a half mile. I stopped when I began to feel the hint of anything in the foot. Not wanting to "push through" anything - I just ended the test run feeling as though it was a positive effort. Foam rolled and stretched afterwards. Hoping for continued progress over the next several days.
PM - 30 mins of swimming. Not really counting laps - figure it is somwhere around 1500 meters or so.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - doubled my volume of running from yesterday morning :). Actually things feel as though I can gradually increase even more as the foot issues seem to have nearly resolved or at least signficantly subsided. So at least for me - the PF was perhaps resolved by focusing on trigger point and active release of the soleus / calve muscles with self massage over several days. Fingers-crossed that I do not relapse.
Started off on the bike - using a new piece of equipment. Indoor rollers instead of the stationary trainer. This takes some skill and practice to balance on the rollers. It is akin to learning how to ride a bike on a sheet of ice. They recommend setting it up in a hallway or doorway until you get the hang of it. I positioned mine between my treadmill and a wall. Went off the rollers a few times banging up my elbow and wrist on each side; but once I got a steady cadence and locked in my vision to a point in front of me - I really liked the feel. Much closer to the sensation of riding outdoors - with both wheels turning. However it requires a great deal of concentration and balance and smooth cadence. HR was quite elevated too - perhaps more because of the possibility of fall - than the effort. I stayed on it for about 30 mins with a couple of breaks early on until I got my sea legs. Also did a short time on the indoor rower, followed by ample foam rolling and stretching.
PM - beautiful day - foot felt as though it should have some effort at running outdoors - so I did a light effort of just about 3 miles. I would describe the run as a bit ragged. To say that I had no indication of injury or achiness in the foot would be disingenuous. But I was really hoping that'd be the case - that everything would magically be without malaise. Nevertheless - it felt good to get out for a proper run. It wasn't too bad and I don't think it did any harm. Lots of foam rolling and stretching afterwards.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM - 4000 meters of indoor rowing. Foot was noticeably somewhat negatively impacted last evening by my somewhat reckless 3 mile run on yesterday's cool sunny lunchtime effort. Relatively fine this morning - but my guess is that I need to give it more time to stabilize before resuming anything more in the way of a running effort for a little while.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| AM - about 2500 meters of indoor rowing and then I went outside on the golf course for about a 1 mile run. Using the Vibrams - the cold (in the 40's) wet and soft ground may have numbed any discomfort I perhaps may have otherwise felt in the foot - so I noticed nothing in the way of pain. A few hours later, following the run, there is residual achiness.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
|
AM - 2 miles on the golf course with Riley who is in town and with Finn. Quite chilly with the first frost. Wore the vibrams which resulted in some seriously frozen toes. Painful when they warmed back up.
PM- went for a bike ride - 26 miles with one lengthy climb.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM - 5000 meters of indoor rowing and then 3 miles of running on the treadmill in the vibrams. New and/or additional self diagnosis is tibial posterior tendinitis - which actually became more evident after the marathon - and which seems to do really well with the vibrams- this was actually a decent run and no real discomfort at all.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| AM - only had time for some indoor rowing this morning.
PM - easy barefoot running on the treadmill.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| AM - some short easy barefoot running in my neighborhood. Sort of an experiment of rehabbing the foot/tibial tendinitis. I am not running too far, or too hard - so that may be the reason it is feeling good; or running unshod is of some benefit in and of itself (or a combination). 20 mins of riding on the indoor cycling rollers (requires so much concentration) and then another 15 mins of indoor rowing followed by stretching / and foam rolling.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| AM - running, rowing and indoor clycling. Some barefoot running in the neighborhood. Less than a mile of running, 10 miles of cycling and 3000 meters of rowing.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| AM - 3.25 with the vibrams on the golf course with Finn early this morning. Heavy rains yesterday afternoon and evening left the course really soggy and foggy. Headlamp was helpful. Cannot imagine running in that thickness and in the dark on a trail or in unfamiliar ground without worrying that I would step in a hole or off a cliff or something. Anyway, intentionally very slow pace, but extremely encouraged by the progress of rehabbing the foot is going.
PM - 5000 meters of rowing and the another mile on the indoor track - barefoot.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| PM - ran 5k around the perimeter of the Concourse property on the interior road - barefoot. Longest unshod distance attempt thus far. Takes a fair amount of concentration but I have no PF pain or discomfort. Still a bit tight with the posterior tibial tendonitis - but all seems to be resovling. Ended up with a blister on my second toe on the left foot and tight calf on the right; kinda expected something along those lines as I stretched things distance-wise out a bit.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM - 3 miles on the treadmill this morning barefoot. The friction on the treadmill at decent speeds is a bit too much for my feet - leaving the skin quite tender. Slow pace is fine. The PF is nearly non-existant now though - so that's good. Would love to accelerate the volume more - but the great limiter perhaps (natural restricter) here is if the skin on my feet is too tender - I just have to wait for it to toughen up.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - 5 miles on the treadmill followed by some indoor rowing.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - 5 miles on the indoor track in the gym. Part with shoes part without. Really want to get back to normal running soon...
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM - 5000 meters of indoor rowing.
PM - 3 miles on the golf course with my nephew Brandon who is in town with us for the holiday.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM - 4 mile or so on the golf course with Riley and Finn.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| AM - ran with my daughters and nephew and his girlfriend in the Atlanta Track Club Thanksgiving Day Half and 5k. Really nice event and we all ran at a little over 10 min pace so that we could all stay together. It's our Thanksgiving day tradition.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - just under 9 miles of running this morning. Really nice weather. Very slow miles - foot not really painful but when I finished - an hour or so afterwards- quite sore and fatigued to the point of pain.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - at little over 6 miles on the golf course late afternoon. So I may have figured out what the foot will reasonably tolerate for now -- easy running on the grass of the golf course.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - 6 miles on the treadmill.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM - regretting having run on the treadmill yesterday - foot was too fatigued and achy (not just the PF - but elsewhere too) - that I did some indoor rowing and cycling on the indoor trainer. Hoping it will feel better later today.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - a little over 6 miles this morning on the golf course with Finn. Dark and dreary out. Foot seems to tolerate the grass surface the best.
PM - cross train at lunch. 30 mins on a stationary bike and then 25 mins on the indoor rower followed by some stretching and foam rolling. The bike at the gym was one of the "tour de france" bikes advertised seemingly incessantly on tv. Surprised that it was actually fairly well-built and functioned properly - as television ads tend to oversell products such as these in my experience.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles on the golf course - rainy foggy morning - the course was very soggy with rain most of the night. Foot actually felt good before I started and really no worse after. Pace was remarkably slow, but it was a run nonetheless; and I am glad I have the option of running on the grass course as a viable alternative of roads or treadmill.
PM - lunchtime - 40 mins on the stationary bike at the gym.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| PM - 4.5 miles on the golf course with Finn after work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM - 6.5 miles with Chris who is a friend of my girls - a bunch of them came up for the SEC Championship game today. Quite cold in the upper 20's to lower 30's when we went out. Turns out Chris' mom holds the masters record for the Turkey Trot in Clearwater. Had a nice hilly route and good conversation.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - 10 miles on a mild afternoon.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
PM - 5 miles on the treadmill at the gym.
Got blood work results back today from about 2 weeks ago. RBC - 4.92; HGB - 14.6; HCT 44.4% and Ferritin 100.6.
Really pretty pleased - particularly with the Ferritin which 2 years ago was less than 20.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - roughly 6 miles outside at lunchtime today. Everyday is a bit of an unknown as to what the foot will feel like (lately more days than not, it has been tolerable) - today the issues were both in the lower leg (posterior tibial) and in the metatarsals. The mental image of what's going on in the foot would be something like a bag full of hard candies runover by a car a couple of times.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - 5 miles on the treadmill after work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - 5 miles on the treadmill at lunchtime. 2 days in a row with relatively little discomfort before and after the run (so far).
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM - 7 miles on the treadmill after work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM - spent most of the day at a workday at the church - landscape clean up etc. and then came home to do my own. Quite tired by the end of the day - so just 4 miles on the treadmill to finish out the week with over 40 miles for a change.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| PM - literally had only time to run 1 mile on the treadmill in blue jeans - with so much going on today.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - 5 miles on the treadmill after work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM - 7 miles on the treadmill at lunchtime.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - a little over 6 miles at lunchtime outside. Very nice weather.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles on the treadmill this morning before work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 6 miles or so this morning. In St Pete for a bit. Planned to connect with the long running group this morning but had some issues arise that got me out too late. Saw a few groups but not the right ones. Anyway - decent run after a couple of days rest to the foot. Some discomfort after.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM - around 6.5 miles this morning with my friend Brian who works downtown and runs erly before starting. Quicker pace for him than I had expected - but after the first mile or so I settled in.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - roughly 7 miles this morning in St. Pete - mostly on the bayfront and Snell Isle. Quite warm and sticky out this morning. Daughter had surgery yesterday which is the reason we are here - rather involved procedured called a maxillary osteotomy - which basically means they reposition her upper jaw and move it forward to properly align with the lower jaw - involves cutting bones and fastening them back into place and then "wiring" (elastics) her mouth shut for several weeks. Her treating physician is located here and was treating her before our move and so rather than re-establish with a new doc, she had the work done here. Long day yesterday of getting up at 4 am and then hanging out at the hospital all day and into the evening for her recovery. Everything went well. Recovery will be tough and painful, but she's doing very well today - and will out out of the hospital tomorrow.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - 6 miles around noon time in St. Pete - 75 degress 100% humidity 70 degree dew point. In other words, uncomfortable weather for running.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM - Merry Christmas- I went out for a run along the Bayfront and past Coffee Pot Bayou- up 1st street NE and then cut over the 4th on the way back. When I passed the old Sunken Gardens - I got nostalgic and detoured over the Crescent Lake Park which was the site of my High School Cross Country district champ meets way back in the day. Not exactly cross country- as it was about 85% sidewalk - looks exactly the same now as it did then, Rob Murphy. I took a loop around the lake and recalled one of the few races that I bested Mr. Murphy - a tri meet with like Dixie Hollins and maybe St Pete High. The only reason I remember the race is because our coach had decided to do an audio recording play by play of the race (not sure why) and Rob had been battling a guy for second place who may have started to pull away and at the same time I was kicking from a ways back and caught Rob in the last few meters. The coach's commentary was overly complimentary to me and much less charitable to Rob's performance - which we all thought was a bit unfair at the time and at the same time pretty funny the way he called the race.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - a little over 6 miles this evening at sundown.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - about 8 miles this morning with Richie around the bayfront.
PM - foot is in signficant disorder - pain and dysfunction. Crazy. My body is like old parts on a car getting worn out and breaking. Plan to stay off running tomorrow and get an appointment with the doctor this week. I suspect another stress fracture but not in one of the metatarsals this time. Time for some cross training.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - went to the gym near my St. Pete office with the intention of doing some cross training - but was delighted to see that they had installed an Alter G treadmill - so I signed up for the week while we are here - and today did 8.5 AlterG miles at 50% of my body weight - which was really quite tolerable for the foot. I have an appointment with an orthopeadist on Wednesday.
PM - went with Riley to the North Shore pool and swam some laps - on a really nice day - probably about 1000 yards.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - 9 Alter G miles - I wish I had one of these close to my home or office in ATL - and as reasonably priced as this one near my St. Pete office.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 6 Alter G miles - the faster pace has resulted in sore /tight hamstrings. Went to the doctor about the foot. The good news is that the X-rays and clinical exam did not reveal a stress fracture. The bad news is they did not have any real diagnosis. They did give me a steroid injection in one of the painful areas. I was a bit surprised that none of the doctors had heard of the Alter G treadmill - and this was a sports medicine place.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2531.56 | 145.90 | 47.75 | 0.00 | 2725.21 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|