Bret

Peachtree Road Race

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Location:

Milton,GA,USA

Member Since:

Jul 27, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PR's -

Mile - 4:38    (High School)

2 Mile - 10:12 (High School) 

3 mile - 15:51 (High School)

10k - 35:19 (High School)

Marathon - 2:59 marathon (London -2013)

Half marathon - 1:25:18 (Deseret News 2013)

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

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

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

 

 

Short-Term Running Goals:

Sub 3 hour marathon

Long-Term Running Goals:

Continue to enjoy running and racing as long as my body permits me.  

Personal:

Old guy - (grandfather even) been running for 40+ years.  

Favorite Blogs:

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

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

Miles:This week: 28.25 Month: 124.25 Year: 124.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1943.86153.5542.614.002144.02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Back in ATL from St. Pete.  Headed home on New Years Day to avoid traffic - so no running the last two days because of scheduling and not having access to the Alter G.  I did cross training today on the indoor rowing machine and indoor cycling trainer - which I equate to approximately 7 miles of running.  Plan  to stay off of running for a while until the foot issues are completely resolved.  No practical access to Alter G treadmills in ATL (too far to drive; inconvenient hours and much more expensive) I will cross train instead.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running or cross training today.

Comments
From Rob Murphy on Mon, Jan 04, 2016 at 07:19:38 from 163.248.33.220

"Planned rest day" sounds better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - early start this morning with cross training equivalent miles in rowing and indoor cycling.  This is a full week of not running on full body weight.  Last week I did 3 days of Alter G running at 50% or less of body weight running - ending on Wednesday.  So following that, it has been 5 days of no running at all.  Foot actually feels quite a bit better.  Not 100% yet though.  My plan is to get to 100% and then give it a few more days.  It will be a challenge - for sure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - same cross training as yesterday - perhaps with a bit more effort.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - same as yesterday.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - same again as the day before.  Was thinking I could consider a run to test the foot by the weekend - but was hoping there'd be 100%, not even the hint of anything happening by now; but alas that's not yet the case.  Patience.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 6000 meters of indoor rowing, then 2 miles of running/jogging on the golf course, then 6 miles of indoor cycling - for an appoximate equivalent of 8 miles of running more or less.   I failed to keep myself from testing the foot for a run until the weekend or thereafter; what is it about me or about runners in general that makes it so difficult to resist going out to run either when injured or recovering from injury? Anyway, it was rainy and the grass on the course was soft - I jogged and walked for a bit until I felt as though the foot would be ok - which for the most part it was.  Still something going on there but it was not "painful" or causing any diminishment in strength or change in gait. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - so I tried running again this afternoon - this time with the vibrams on the golf course.  First 50 meters I thought I was going to bag it, but as the muscles in the foot warmed - it felt better and I ended up going for about 4 miles.  I did some drills at various point - side step, backwards, high knees, butt kicks, skip/bounding and karaoke - the latter of which seemed to somehow loosen things up.   Foot was tight/painful as I walked back to the house and switched shoes for indoor rowing.  But as I stretching and manipulated the foot the pain kinda switched from an injury pain to just a sore/fatigue kind of sensation. Taking that as a good sign.  Did around 6000 meters of rowing too.

Comments
From Rob Murphy on Sat, Jan 09, 2016 at 17:01:58 from 24.10.247.181

Congratulations I guess.

Here's a question for you. How bad is the pain on a 1-10 scale?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - a little over 6 miles on the treadmill yesterday.  Still having issues with PF but seem to be managing it with good stretching in warming up - and then lots of post run active release type of self massage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - early start to the day - with work meetings all week.  Very cold outside in the low 20's so I stayed on the treadmill and did some indoor rowing as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - another early start 3.5 miles on the treadmill before another full day of management meetings and team building.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - early start again - treadmill and some indoor rowing before work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles on the treadmill after work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of travel - day of rest. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - 7.5 miles late afternoon in Asheville.  Took Tracy to stay for the long weekend at the Inn at the Biltmore.  Ran along the French Broad River and trails up to the mansion.  Chilly out but a  decent easy run.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - Got a dusting of snow in the early morning hours in Asheville and cooler temps and winds so I did not head outdoors; instead I did a little over 6 miles on the treadmill at the Inn fitness center while Tracy was getting a spa - treatment massage.  I watched Carolina eek out the victory over Seattle in the second half.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles on the treadmill back at home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 2 miles plus some indoor rowing for an easy start this morning before work.

PM - 4 miles on the treadmill at lunchtime - turned it into an impromptu short tempo after the first mile or so to elevate the HR.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles on the treadmill at the gym next to my office.  The gym must be doing a promotional video or something more significant because there was an entire crew of about 30-40 people with equipment and camera etc; which was fine except they were shooting in the area of the treadmills and had "actors" using the machines I like to use - and so I was relegated to inferior equipment - and it was a bit distracting with production crew milling about and directors shouting "action!" ever few minutes.  

Saw this post elsewhere - even though it seems to be an ad for running wear - I like the film - https://www.tracksmith.com/nodaysoff-film

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 2 miles easy on the treadmill and some indoor rowing before work.

PM - 5 more miles on the treadmill at lunchtime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles on the treadmill very easy - slow but enjoyable run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles on the treadmill at an uptempo pace.  Dusting to maybe an inch of snow over night - but super windy outside today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles very slow and easy on the treadmill. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 3 miles easy with some indoor rowing before work.

PM - 6 more miles at lunch - slightly faster effort.

Comments
From Rob Murphy on Mon, Jan 25, 2016 at 07:42:04 from 163.248.33.220

You're plugging away with some consistency. How's the foot?

From Bret on Mon, Jan 25, 2016 at 07:52:24 from 216.234.133.229

Thanks - I got to 50 miles last week which seemed like a victory of sorts. Foot is ... well...I just sort of deal with it. Stiff and painful following a run after been sedentary for a little while - but not too much of a bother during the runs. Not getting any worse or better.

From Rob Murphy on Mon, Jan 25, 2016 at 07:53:51 from 163.248.33.220

I had a bad case of PF in 2012 and it has never completely gone away.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles on the treadmill and some indoor rowing before work. Have to travel late today - not sure if I will get a second run in or not.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - in DC on business - decided not to attempt a run outside with snow melt still underway and many sidewalks a slushy/icy mess - 8 or more miles on the treadmill in the hotel.  My youngest daughter's birthday is today - she turns 20.  I now no longer have any teen-aged children...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles on the treadmill after work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.004.000.006.00

PM - 4 miles tempo effort on the treadmill, with a mile warm up and mile cool down.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM - 9 miles outdoors to day - really pleasant weather in the 60's.  Ran about 4 or so miles then connected with Delaney and Riley who were home for the weekend, and we ran about 3.5 miles together with Finn on the Milton Trail and then I ran the rest of the way home.  Foot hurts on downhills on the roads - but grass or trails are good. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Somewhat planned day of rest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 2 miles on the treadmill before work (limited time).

PM - 8 miles on the treadmill at lunchtime - somewhat up tempo.

Comments
From Rob Murphy on Mon, Feb 01, 2016 at 12:23:42 from 163.248.33.220

"Somewhat" is about as specific as I get these days on my blog posts concerning "fast" running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 easy miles on the treadmill.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles on the treadmill after work. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles easy on the treadmill after work

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.505.500.000.008.00

AM - decent tempo effort on the treadmill this morning - 2 mile warm up then 5.5 miles at tempo (which is still relatively slow) with a short cool down.  Faster pace than last week at the same HR - with more consistency - and longer effort.  Good progress.  Foot:  no worse, no better.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

PM - 13 miles slow on the treadmill. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

PM - 3.5 miles on the golf course with Finn.  SB party at my house those evening - so very little time to squeeze in any miles today.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles on the treadmill at lunch at about 1/2 effort - decent pace progress on the same treadmill week over week at the same HR.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles easy on the treadmill at lunchtime on a snow-flurried day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles on the tm - same effort as Monday.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

PM - 11 miles on the treadmill after work.  Bit of a grind today.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

PM - tempo run on the treadmill at lunchtime.  Effort was consistent or slightly faster than last week, and a little longer - 6 miles.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

PM - roughly 14 miles; first half with Finn outside and the rest indoors on the treadmill.  Not feeling all that great today.  

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM - 9 miles with Finn this afternoon- mostly on the golf course and the sides of roads.  Longest run ever for him.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - just time for 5 miles on the treadmill at lunch.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - couple of miles after some indoor rowing before work.

PM - 7 more miles at lunchtime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.002.000.009.00

AM - indoor rowing and 2 miles on the treadmill before work.

PM - tried doing a workout at lunchtime on the treadmill.  4 x 800 @5k pace with an 800 rest/jog between.  Not too bad.  Foot hurt a bit, but no more than it has been. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles on the golf course after work with Finn - then 4000 meters of indoor rowing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - 2 miles on the treadmill with some indoor rowing before work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

PM - long run 16.5 miles.  Felt decent for about 2/3 of it but the foot fatigued into a bit more pain and made the rest a grind.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 5000 meters of indoor rowing along with some treadmill running.  Thought after yesterday's long run that I would need the day off to give the foot a rest - but 24 hours I guess was sufficient - and I actually felt better today than I did yesterday on my run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned day of rest - Work schedule today simply left little or no time for a run today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

AM - 2 miles with some indoor rowing before work.  

PM - lunchtime - workout.  2 mile warm up then 5 miles at MP on the treadmill - avg pace 6:53.  1 mile cool down.  Used some Sportscream on the foot before I started and it actually helped quite a bit.  I felt good on this workout.  Self diagnosis is inter-metatarsal bursitis.  Thinking I need an anti-inflammatory / steroid injection in the effected area.  Scheduled to see the doc on Friday.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

PM - around 9 miles on the treadmill at lunch.  Have a slight cold - rather unenjoyable run.

PM - a couple miles on the hotel treadmill in Philly.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - only time for 3 miles on the hotel treadmill before business meetings today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles on the treadmill at the gym next to my office.  Saw the doctor today about the foot - He thinks it is peroneus tertius tendonitis.  Got some cortisone injected and had a decent - relatively pain-free effort.  Evidently the tendon is "supplemental" and if it were to atrophy as a result of too much cortisone - the doctor said he could just remove the tendon entirely.  Who knew.

 

Comments
From Jason D on Fri, Feb 26, 2016 at 13:14:03 from 68.80.27.222

Sorry to hear the foot is still giving you trouble, but that is quite interesting about its supplemental role and optional removal. I tried to read about it just now but it's too far afield for me to follow :-)

From Bret on Fri, Feb 26, 2016 at 13:21:17 from 216.234.133.229

I know...the tendon name sounds like a Roman soldier. I am called Peroneus Tertius!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM/PM - long run of just under 20 miles - started mid morning and finished after lunchtime.  Chilly but pleasant sunny weather - foot tolerated the run much better than last week with the cortisone injection.  I am still fighting a cold so I kept the pace slow - which meant I was out for a long time.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.500.000.004.50

PM - so I wanted to take Finn for a run today, but it was so nice outside, that the golf course would be crowded with golfers and not conducive for a dog run; instead we ran around the neighborhood with a shorter distance in mind since he normally runs on grass.  For training, I was planning an easy 8-10 miles but once we got going and my foot felt up to it, we ended up with a bit of a short progression run with the last 2 miles at sub 7 pace - and really had fun.  So - less miles, better quality and more fun with my dog for an enjoyable afternoon.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.505.000.000.0010.50

PM - traveled to Palo Alto today for business meetings tomorrrow.  Headed out later in the day for a run, which turned into an impromtu tempo/hill effort as I explored the area and found myself on the Standford Dish Hike - which was really pretty scenic and steep.  Great views from the top.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM - 5.5 miles easy and early around the neighborhood trails in Palo Alto before a day of business meetings.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - very early morning run around the somewhat sketchy area near the airport hotel in SFO - there appeared to be a path/promenade along the bay, but it was not well lit and went behind some older / abandon looking buildings and so I just ran around the safest parts to get a run in before a long flight back home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

PM - had a good workout today.  6 x 800 at what worked out to 2:57 avg with an equal rest between each, and then finished with a mile at 5:56 - all on the treadmill.  Warm up and cool down.  All things are relative of course - I don't know if this TM is properly calibrated, but I do run on this one a lot - and so by comparison to other workouts and runs on it, this is a good/high effort with solid improvement on times that I did not think I would see too much anymore.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - about 7.5 miles on the treadmill after work with some indoor rowing. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned day of rest/no running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - just enough time for a moderately quick and hilly 6 miles with Finn on a really pleasant afternoon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles on the treadmill at lunchtime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - felt a bit tired / fatigued today - so just easy 6.  The effort yesterday while classified as "easy" was more like steady-state and combined with the quick run on Sunday - perhaps is the reason I am dragging today. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.007.000.000.009.00

PM - tempo of 7 miles on the treadmill at lunchtime.  Felt much more rested than yesterday.  Pleased with the effort - avg pace was 6:35.

 

Comments
From Rob Murphy on Wed, Mar 09, 2016 at 12:08:29 from 163.248.33.220

Bret! Tempo baby, tempo!

From jtshad on Wed, Mar 09, 2016 at 12:52:56 from 141.221.191.225

Great run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - in Cleveland today on business - ran a few miles on the hotel treadmill - dreary rainy/foggy day.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles at lunchtime.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

PM - 5 miles today after spending the late morning at Piedmont Park with the dog and then the Atlanta St Patrick's Day parade.   Headed back down this evening for a Shakespearean play - Much Ado About Nothing.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.003.000.000.0020.00

PM - 20 miles on the treadmill with a fast finish for the last 3 miles. Good effort today. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - some indoor rowing and an easy 3.5 miles or so on the golf course in the dark (thanks DLS) with Finn before work.  Travel later today.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 7 very slow miles in Richmond VA this morning - rainy and cool.  Foot was particularly sore today - probably DOMS from Sunday's long run - I hope. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - a few miles before work.

PM - 5 more after work. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.000.0010.00

PM - good workout.  10 x 800 with an equal rest/jog averaged 2:53 per rep on the treadmill.  

Comments
From Rob Murphy on Thu, Mar 17, 2016 at 17:53:49 from 24.10.247.181

That is a good workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 easy miles. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles with some indoor rowing.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Planned day of rest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 easy miles with some indoor rowing before work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.009.000.000.0014.00

 

AM - 3 miles and indoor rowing before work.  Expected to get a second run in yesterday, but the day got away from me.  Hope to keep on track with a second run today.

PM - good workout - treadmill tempo after work - 9 miles avg pace 6:35-6:40. 

Comments
From Rob Murphy on Tue, Mar 22, 2016 at 19:53:00 from 24.10.247.181

Solid.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles easy after work.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - 7.5 miles on the treadmill at lunchtime.  Although the temperature outside is nice enough - the pollen count is really high; like all of the cars have a yellow /green dusting of powder on them if they sit outside for a short time - and I just did not feel like breathing it today - so I stayed indoors on the treadmill.

Comments
From allie on Thu, Mar 24, 2016 at 17:36:29 from 24.99.46.55

it's crazy right now. yesterday and today i came home with pollen dust all over my shoes and pant legs. it's everywhere!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles easy. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

PM - 19 miles - bit of a grinder of a run. Never felt terrible but never felt very good either.    

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM - 9 miles on an Easter afternoon of dog and light rain.  Good run compared to yesterday.  

Comments
From Rob Murphy on Sun, Mar 27, 2016 at 15:10:24 from 24.10.247.181

Love those afternoons of dog and light rain!

From Bret on Sun, Mar 27, 2016 at 15:36:04 from 107.77.90.16

- I gonna leave that entry as is - since it is so much more amusing with your comment.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles at lunch - just enough time to squeeze it in today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 3 miles easy with some indoor rowing.

PM - another 7 at lunchtime - felt slow and lousy. 

Comments
From Rob Murphy on Tue, Mar 29, 2016 at 12:15:24 from 163.248.33.220

Sorry!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.004.000.007.50

PM - decent workout - 2 x 2 miles at HM pace - with an 800 rest between.  Avg'd 6:27 for the first rep and 6:22 for the second one - though my HR was pretty high on the second one.  These were on the treadmill since yesterday felt so bad outside - I think although I don't have symptomatic allergies to the high springtime pollen - it might have had something to do with feeling off.  

Saw someone in Piedmont Park running with one of these breathing masks a couple of weeks ago.  http://www.muscleandfitness.com/features/gear/breathing-easier-training-mask-better-cardio

While the science suggests that it won't duplicate altitude training - it may filter out pollen.

 

Comments
From Tom K on Sun, Apr 03, 2016 at 18:45:01 from 174.58.54.215

Bane is in Georgia? Aw, man, this can't be good!

From Rob Murphy on Sun, Apr 03, 2016 at 21:27:06 from 24.10.247.181

I used to hold my breath while running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - 7.5 miles easy recovery type pace.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned day of rest.  Extremely long and busy work day and then family stuff in the evening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

PM - total of about 11 miles including a long hike in the Chattahochee National Park - Raven Cliffs Falls area with Tracy and two of my girls, one of their boyfriends and my dog who was the trail blazer.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

PM - some easy miles and finished with tempo miles - at marathon pace.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - in DC on a business conference and bumped into my friend Ken - and so we ran before dinner on the Rock Creek Park trail for about 6 miles in light rain. 

Comments
From Rob Murphy on Tue, Apr 05, 2016 at 07:45:19 from 24.10.247.181

Cool way to start the day. You will be a better businessman for it. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 5.5 chilly miles out and back on the Rock Creek Parkway and along the river.  Temps in the 20's and teens with the wind chill.  Hearty souls out with crew teams on the Potomac.   Tough running uphill and into the wind coming back.  

PM - 3.5 more miles on the golf course with Finn after returning from DC this evening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

PM - good workout.  3 x 1 mile with 2 min rest between reps on the treadmill.  6:06, 5:57 and 5:53 were my splits.  HR was super high - but got these done.  Could have done one or two more if I'd had time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today - but a good amount of walking - as I got to check off a bucket list item - by attending the first round of the Masters at Augusta National.   Really cool experience.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 easy on the treadmill after work.  Felt fine - just did not feel like running today.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles on the treadmill- foot was hurting a good bit more this week.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Foot hurt a lot this morning and yesterday after the run - so I took the day off.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Indoor rowing - foot improving - but took another day off.  Seeing the dr. tomorrow.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - saw the doctor this morning got another injection in the foot.  Felt great - so I went for a short run on the treadmill - and it was quite tolerable.  As I sit here typing though, it hurts now in the area of the injection but not where the pain previously was located.  Probably should have waited a bit more time before running - like a day or more for the cortisone to settle in.  With the prior injection I only waited a few hours and had no problem  so, it seemed liked it would be fine... Maybe just have a bruise where he poked the needle around - Perhaps things will improve with time.

Comments
From Drew on Tue, Apr 12, 2016 at 19:10:13 from 173.171.194.85

Hoping things improve quickly for you. You have as good a foundation as anyone for a speedy recovery.

From Bret on Wed, Apr 13, 2016 at 09:50:21 from 216.234.133.229

Thanks Drew - things did rather rapidly improve through the evening yesterday. Pain and inflammation subsided and I am no longer guarding the foot - nearly back to normal.

Here's the thing - I registered for Boston way back in the Fall - and though I know I am nowhere close to expecting to run a fast time - I still want to do the race - even at a casual pace with Richie - who is also not in top shape. Don't want to miss that experience. The events of the last few days seemed like they would derail that plan. Feeling better about it now...but stay tuned.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Giving the foot some rest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 easy miles with  the dog this morning to test the foot.  It's not without discomfort - but it is also not so bad that its not functional.  Need to make a decision regarding next Monday in Boston. Know it won't be a fast time - the question is whether make sense to go.   Oh yeah, sore throat began yesterday too. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles with some striders.  Foot not very cooperative.  Head cold not helpful either.  Richie let me know late today that work commitments will prevent him from running on Monday; so without him going, I think I am going to pull the eject lever too.  No fun by myself if I know I am less than 100% healthy.  It would be a grind.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sick -  hurt - no running.  Trying to heal.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running - just healing.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM - 4000 meters of indoor rowing and a few minutes on the bike /indoor trainer.  No running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM - 3000 meters of indoor rowing - and equal time on the bike.  Cold symptoms nearly gone.  Foot pain is still significant particularly after a period of inactivity - such as getting out of bed in the morning (stiff, weak and painful) - but improves functionally after the tendons are warm.  Gonna give this some time to resolve itself before resuming running. 

PM - swam about 1000 meters - the ventilation for the indoor pool is either poor or I have some inner-ear issue going on - as I actually got nauseous - as if motion sick after I finished with the workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM - in San Francisco on business today.  Got an hour in on the elliptical.  Although it is no impact - it did engage the foot tendons a bit - but I think it was ok to not do any harm or exacerbation of the tendonitis.  I like the ellipticals called AMT's - adaptive motion trainers - for getting my HR in the right range to equate to a run - but otherwise very much dislike the equipment as it feels unnatural and robotic.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Travel day back from the west coast.  no running or cross training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM - 5000 meters of indoor rowing and then 30 mins on the AMT elliptical in the gym.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM - 25 miles of cycling.  Really nice day out - discovered how NOT in shape I am to be cycling particularly on steep hills.  Foot still not good.

Comments
From Rob Murphy on Sun, Apr 24, 2016 at 17:22:52 from 24.10.247.181

Nice work lately. Cycling uphill is definitely a good way to improve your cv fitness. I feel like cycling when you're out of the saddle, uphill, is maybe the best way to cross train. Do you agree?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM - about 15 miles of cycling - beautiful day outside - and the effort was less taxing than yesterday - although obviously a good bit shorter.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No activity - running or cross training.  Long workday and business dinner following.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM - cross training.  Indoor rowing and cycling on the indoor trainer before work. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - 2 miles of jogging on the golf course before work followed by some indoor rowing.  Spent a good while doing self massage and trigger point release of the peroneal muscles on the anterior and lateral side of my lower leg yesterday - which remarkably resulted in a significant decrease in pain and discomfort in the foot where the peroneal brevis and peroneal tertius tendons meet at the stylus of the 5th metatarsal. Good enough to try a run this morning even.  Did some stretching of the peroneal muscles before going out and fair amount of foam rolling after I finished.  Fingers crossed - I am on the mend.

Comments
From Jason D on Sun, May 01, 2016 at 21:26:03 from 68.80.27.222

Do you walk around the house barefoot?

Every once in a while I tweak my peroneal tendon and on pushoff it basically feels very unstable (not quite pain but discomfort). I have no idea if it is the same tendon or not (lateral side just forward of the heel, just under the foot). I wear a pair of Keen sandals that have a very firm sole.

From Bret on Tue, May 03, 2016 at 21:34:50 from 121.244.36.2

No I don't usually walk barefoot around the house. I don't know the reason for the issue - it seems better if I stretch and do trigger point release massage of the peroneal muscles and rest. It is behaving like plantar fasciitis in the sense that it is frustrating and annoying. The area you described is close to where mine is - lateral side of the foot near and above the styloid process of the 5th metatarsal where the two peroneal tendons meet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running - travel day to Gainesville. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - 2 easy miles in Gainesville- daughter number 2 graduates today from the University of Florida.  Magna Cum Laude - communications degree and minors in French and Italian.  Really proud of Miss Riley.  

Comments
From Jason D on Sun, May 01, 2016 at 21:20:43 from 68.80.27.222

Congratulations to Riley, Bret. That sounds like a great resume. Best wishes to her.

From Bret on Tue, May 03, 2016 at 21:28:05 from 121.244.36.2

Many thanks Jason.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles in Gainesville this morning.  Really do not miss this humidity and heat.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running - travel late

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

In flight - lost a day going to India 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Solid day of meetings and events with 4 hours of sleep ...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - Bangalore time - easy 5k on the treadmill.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

AM - just short of 5k on the treadmill in Bangalore.  Heading home in the morning tomorrow.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Zero running.  20 hours of flight time back to the States.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running.  Family hosted a cookout for our church.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - about 3 miles on the golf course with the Vibrams.  Experimenting with what may result in the least amount of problems with the foot. This actually was pretty good.  Minimal post run issues too.  

Comments
From Rob Murphy on Sun, May 08, 2016 at 12:40:33 from 24.10.247.181

Good news.

From Bret on Mon, May 09, 2016 at 07:16:24 from 216.234.133.229

Yeah - pretty surprised that this worked. I have run with shoes on the golf course and it did not help at all, but the virtual barefoot thing is working for me.

From Rob Murphy on Mon, May 09, 2016 at 08:01:26 from 163.248.33.220

I feel like a golf course would be the best place to run in Vibrams.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - 3.5 miles with the vibrams on the golf course followed by some indoor rowing.  Pleased with how this feels with the foot issue.  Actually a little surprised that it is working so well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - in Philly today for a meeting.  No options for a golf course or turf run - and rain was threatening - so I went to the hotel gym.  Started out on the eliptical - but had foot discomfort, so I removed my shoes and continued without really any discomfort.  I shifted to the treadmill with just socks on my feet with no shoes and did an easy mile - felt great.   Need to figure out if my issue is with my current footwear (Saucony Kinvara) or with shoes in general.  More likely the former.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - just about 3 miles on the golf course this morning before work in the Vibrams.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - 3.5 miles in some new vibrams on the golf course (got a blister on one of my feet from the new vibrams).

 

PM - 5000 meters of indoor rowing and some weights, sit ups and stretching at lunchtime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - 3 miles in the vibrams on the treadmill. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

PM - 4.5 miles on the golf course (vibrams).  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM - 4.5 miles on the golf course.  So after a week of running - it appears that I can run with the least amount of discomfort in the foot if I use the vibrams on the turf.  Not pain- free, but quite nearly.  I tried on 4 different pairs of shoes at the running store and tested them all - ranging from an 8 mm drop to a 4.  The less the drop, the better the foot felt.  I even tried two Hoka models.  So I will continue to stay with what's working.  

Comments
From Jason D on Sun, May 15, 2016 at 13:52:28 from 68.80.27.222

Good to see something is more or less working. People make fun of Vibrams but I've always found them to be a great training tool (lifting from the hips rather than pushing off with the toes, and so on).

From Bret on Mon, May 16, 2016 at 07:47:49 from 216.234.133.229

Yep - I have made fun of Hoka's too, but if they work, I have no problem in using them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Was up part of the night with either a stomach bug, or a GI issue with something I ate the night before.  No running today. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - feeling better this morning but it was raining with lightning outside, so I did 4 miles in the Vibrams on the treadmill.  Tried on a pair of Altra's yesterday - for the zero drop - with cushion, but was not feeling like it was a real solution so I did not buy them. 

PM - did another 3.5 miles or so on the indoor track at the gym since it is a softer surface - used the vibrams there too.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - 4 very slow miles on the golf course this morning.  Perhaps the second run yesterday sapped my legs a bit.  No drive this morning.

 

PM - lunchtime - ran about 2.5 miles more or less on the indoor track at the gym, but was getting a blister from the new pair of vibrams on the left foot - (which is weird because yesterday, I had no issue with a blister there at all) - and so I shortened what I thought I would run and instead did some indoor rowing followed by some extended foam rolling and stretching.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles on the treadmill at the gym - wearing vibrams.  Celebrating my 26th wedding anniversary this evening with my bride.

Comments
From jtshad on Thu, May 19, 2016 at 12:24:41 from 141.221.191.225

Happy anniversary!

From Bret on Fri, May 20, 2016 at 20:34:56 from 99.1.220.106

Thanks Jeff

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles on the treadmill after work.  First 2 miles with vibrams and then the next 3 in the Kinvaras.  No noticeable change in pain in the foot with the change - but it is easier to run with the cushion of shoes.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - dog got me up early and I could not get back to sleep - so I went out in the mist/drizzle on the golf course with Finn in the dark.  Foot hurt a bit through the night - so I switched back to the vibrams for the run this morning.  Very slow.  Not painful though.  Legs feel a bit fatigued perhaps from increased volume.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - after cutting the grass, I felt as though my foot was warmed up enough that it could tolerate a run on the roads with the Kinvara's.  Covered 7 slow miles - probably 2/3rds was on dirt roads or grass.  Not a great run but actually not particularly painful to the foot either.  Will need to monitor how it feels over the next few hours.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

PM - 4.25 miles on the golf course in the vibrams 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 4.25 miles with Finn in the neighborhood.  Kinvaras

PM - lunchtime run - warm day just under 4 miles - Kinvaras.

Comments
From Rob Murphy on Tue, May 24, 2016 at 13:25:54 from 163.248.33.220

Progress?

From Bret on Tue, May 24, 2016 at 13:49:21 from 216.234.133.229

Guarded and gradual - but yeah, I think so.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles on the treadmill at lunchtime.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

PM - 7.25 miles outdoors at lunch (code Orange smog alert - but I did not notice).  Extremely slow pace (never faster than 9 min per mile) but the foot is tolerable.  I would much rather run slowly with nearly no discomfort than not run at all, or run faster with pain.  I am intentionally running slowly to be controlled (so as to keep from injury) and not to have the effort get beyond aerobic.   But it is fairly warm (upper 80s) and my fitness is way down and my weight is up.  All fixable with time.  

Ran in the Murphy Candler park woods/trail.  Reminded me of the Hammock Park in Dunedin (Rob Murphy) except the vegetation is somewhat different (no palmettos or ear tree seed pods with which to fling at others).   

Comments
From Rob Murphy on Sat, May 28, 2016 at 22:59:42 from 24.10.247.181

Tons of orange trees too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 miles after work

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

PM - 7.25 miles - all on roads. Hot and hilly.  Foot was more achy after this one. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles on the Milton trail and Summit road.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

PM - 6.25 miles on the treadmill.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - a little over 8 miles on the treadmill at lunchtime. Oddly the treadmill yesterday and today - actually has my foot feeling better than when out on the roads - last week it was the exact opposite.  Two good/decent runs in a row - so I will take it.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM - 9 miles today on the treadmill at somewhat faster pace/effort but still easy.  Longest run in quite a while. Foot seems to be tolerating the treadmill and the volume better than the roads or the golf course these last few days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - another decent run on the treadmill - 10 miles.  Foot seems almost like it is getting better with the increased volume.

Comments
From jtshad on Thu, Jun 02, 2016 at 13:15:09 from 141.221.191.225

Glad to hear your foot is improving.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.505.000.000.007.50

PM - 1.5 mile warm up then 5 miles at high aerobic effort - to just short of aerobic threshold on the treadmill - then a mile cool down.  Was not feeling that great to start - but kept this pace going consistently for 35 mins or so - before cooling down.   Good effort.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

PM - 8.5 miles in the afternoon on a warm humid day.  Easy HR effort - slow pace on a hilly route. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 easy aerobic miles on the treadmill. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles on the treadmill after work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM - between 2-3 miles of easy jogging with Finn this morning before work.  He's been lacking outside time as it has been wet and rainy for the last few days - and so was in need of some exercise.  

PM - just under 10 miles at lunch - cool front passed through and though still warm out, the humidity and dew point dropped a lot, and it was breezey.  Made for a nice run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 3 miles easy with Finn before work 

PM - 9 miles on the treadmill after work meetings that finished up late afternoon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 3 miles with Finn before work - feeling really tired this morning

Yet another fascinating performance enhancing drug ruling - this one involving Sharapova.

She treated with a physician for years with as many as 30 vitamins/minerals/drugs - and then in 2013 stopped using that physician - started using a nutritionist - but yet continued to take 3 of the substances - one of which was Meldonium - but had no prescription for it (supposed to be a heart medication - and she doens't have a heart condition) did not disclose it to anyone - including her handlers and other doctors, or the WTA.  Claims she did not realize it became banned despite it being clearly publicized - and yet ONLY gets a 2 year ban and does not lose her endorsement deal with Nike?

"The contravention of the anti-doping rules was not intentional as Ms Sharapova did not appreciate that Mildronate contained a substance prohibited from 1 January 2016. However she does bear sole responsibility for the contravention, and very significant fault, in failing to take any steps to check whether the continued use of this medicine was permissible. If she had not concealed her use of Mildronate from the anti-doping authorities, members of her own support team and the doctors whom she consulted, but had sought advice, then the contravention would have been avoided. She is the sole author of her own misfortune."

 

PM - just had time for about 6 more at lunch on the treadmill.

Comments
From allie on Fri, Jun 10, 2016 at 11:37:16 from 170.140.105.123

no way! i did not hear about this. every time another story surfaces it's so disappointing and taints the beauty of outstanding human performance.

i recently watched the 30 for 30 on marion jones -- i couldn't decide if i should feel bad for her because of a misunderstanding of the rules/banned substances, or if she was just a crafty liar who couldn't be trusted.

justification/rationalization gets out of control real quick.

From Rob Murphy on Fri, Jun 10, 2016 at 12:03:12 from 66.191.73.170

Excellent post. Glad the running is going well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

AM - nice easy 3 miles with Finn before work this morning.

 

PM - good tempo effort at lunchtime on the treadmill.  2 mile warm up then 4 miles or so at high aerobic effort (avg 152 HR which for me is about 75% of my HRR) and then a mile or so cool down.  Not super fast or anything (7:30 pace) but decent progress - would like to see several weeks of base building and revisit this effort for comparison then.  Foot is tolerable - don't know if it will ever completely heal or if this is my new normal - as long as it is functional and not too painful, I am ok with it.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

PM - 12.5 miles easy on the treadmill whilst watching the Euro 2016.  Shame on England for not closing the game out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - only 3 in the morning with Finn.  Very hot outside today and so I did not want to run in the heat, and was not excited about another treadmill run.  Thought about running in the evening, but family committments took priority. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM - 3 miles with Finn before work.  He's pretty much expecting a run everyday now - and is awakening me at 5 am or so, to head out.  Cannot let him down. 

 

PM - 7.5 miles on the treadmill at good aerobic effort.  Pleasant effort as far as HR is concerned with improved pace.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - very early 3 miles with Finn - then management meetings all day long followed by a dinner - no time for a second run as I did not get home until 10:30 pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles with Finn quite early again - more work meetings today and tomorrow - which is really cutting into my running time :).   The good news is the foot feels about 95% normal.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

AM - 3 miles with Finn before work.  Happy Bloomsday.

PM - 8.5 miles on the treadmill at lunchtime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

AM - 3 miles on the golf course with Finn.

PM - treadmill tempo - 2 mile warm up then 4 miles at MP then 1 mile cool down.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - 3 miles with Finn

PM - around 11 miles on a pleasant afternoon.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - 3 miles before church with Finn

PM - spent the afternoon with my family for Father's Day and then had to travel to DC for business.  4.5 miles after arriving at my hotel.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM - easy 3.25 miles in DC before starting my day.  

PM - 7 miles early evening in DC - ran out to Georgetown and then up the Rock Creek parkway trail.  Hot out but dry.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 3.5 miles easy around the Lincoln Memorial and the Washington Monument.  Warmer and more humid - foot was bothering me more today for some reason.

PM - estimating about 6.5 or 7 miles - planned to do more but the weather deteriorated quite rapidly with a pretty heavy/severe thunderstorm - which was both scary and exhilarating at the same time. But my shoes were waterlogged and the pavement was mostly deep puddles, so I called it a day and headed back to the hotel.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 8 miles up Rock Creek Park and then back down around the Lincoln Memorial.  Travel later today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - about 3.5 miles at home with Finn this morning.  Switched to the old Saucony Triumphs which have the 8 mm offset - to see if my foot tolerates it better now.  Not much was too noticable during the run but subsequent lack of soreness may be promising.  Will try them again later today. 

PM - 10.50 miles on the treadmill after work. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.254.000.000.0010.25

AM - 3.25 miles on the golf course with Finn before sunrise.

PM - treadmill tempo of 4 miles.  Slightly faster and with a little better heart rate.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM - 3.25 miles with Finn on the golf course before sunrise.

PM - around 7 miles on the treadmill at the end of the day very hot outside (100 degrees) - had planned to go further, but just got bored and figured I had enough.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles with Finn before church this morning.  Busy day ahead - probably only run for the day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 3 miles with Finn before work.  Travel midday today.

PM - 7 miles from my hotel in Marina Del Rey up Venice Beach to the Santa Monica Pier and back.  Ran too fast for my level of fitness.  Tuckered out when I finished.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 10 miles on a foggy morning up the beach again - a little further north than yesterday.  Pushed too hard again at least for the second half.  Long day ahead with an overnight flight.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run. Had a red-eye flight back to ATL then to Norfolk and was in court all day then a flight home where I arrived at about 10 pm.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

AM - 4.25 miles with Finn.  Ran into Dan who was running with his dog - ran about 2.5 miles with them.  Good catching up.  

 

PM - 7 more on the treadmill at lunchtime

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 3 miles with Finn this morning.

PM - 3 more miles with Delaney and Finn this afternoon. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

AM - 3.25 miles with Finn on the golf course early this morning.  

PM - picked up our race numbers for the Peachtree race on Monday.  Got to meet Jeff Galloway.  Since my foot feels relatively good - decided not to run this afternoon - hoping it'll feel decent on Monday

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles early with Finn

Race: Peachtree Road Race (6.214 Miles) 00:47:17, Place overall: 1717, Place in age division: 126
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

I ran the Peachtree Road Race 10k this morning.  My three daughters also ran - but had different starting waves than me.  It was very warm and humid this morning and with very little fast training in months, my mindset was to just get a baseline of where I am - still dealing with a little discomfort in the foot as well.  I was really expecting to be able to run around 7 min pace at least for the first half of the race which doesn't have any significant uphill.  

I was able to do just that for the first half - although my heartrate was indicating that the heat and humidity and pace were showing much more strain than I had expected.  

As the race moves to a series of uphills just prior to the end of mile 3 - and the temperatures also started to rise - I began to moderate my pace to compensate for the effort.  I really thought I was managing the effort well, but my splits for the next two miles were just over 8 mins and my heartrate monitor was indicating numbers way higher than even my max (so I think the monitor was a bit wonky).  I was quite surprised at how much more slowly I had run when I saw my time at the finish than I had expected the time to be.  In hindsight, I think though, if the course had been flatter - I would have maintained the sub 7 min pace for the second half. 

I waited at the finish for Riley who's been training and this was her first 10k ever - and she did well - coming in at 58 mins; and then Bradlea and Delaney - basically ran the first two miles and walked the rest (actually really enjoyed the event and the people and all the "free stuff").

My takeaways - I generally did not feel much if any pain in my left foot, and so I feel that is a positive.  I never really felt as though I had gotten into the redzone - though my HR monitor says otherwise (so I am going by the actual feel, rather than the device) - and as result, I think my conservative approach perhaps was an underestimate of how slowly I was moving without realizing it.  

Nevertheless - as I am recovering from this injury I wonder if my training paces which have been so much slower, was part of the reason for slow time today; and that I need to begin to mix in some faster turnover efforts, even just striders - because I am getting older and losing fast twitch muscle mass - and need to compensate for that.    

Comments
From Jason D on Tue, Jul 05, 2016 at 20:01:44 from 68.80.27.222

Good race, Bret. Good to see the foot seems to be headed in the right direction.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM - 3 miles easy with Finn before work.  A little soreness in the upper legs from yesterday's race.

PM - 3.25 more at lunchtime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM - 3 miles with Finn before work.  Tired this morning.

PM - 7.25 miles on the treadmill at lunchtime. Put the HR monitor away for a while.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles with Finn this morning before work.  Traveling down to the Florida Keys for a boys fishing trip with some of my high school and college friends.  Running later today and over the weekend may be a challenge...

 

 

Comments
From jtshad on Thu, Jul 07, 2016 at 10:05:50 from 141.221.191.225

Have a fun trip!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 8 miles in the heat and humidity of Islamorada - Florida Keys.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 miles in the afternoon following my return from the Keys.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles with Riley this morning ahead of a long drive to West Virginia for a week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 4 easy miles along the trail in Moundsville WV along the Ohio River.  Coolish temps and nice scenery.  Will try to get out again later in the day for a proper run.

PM - the day got away from us - so Riley and I ran around town about 9:30 in the evening and got in about 4 miles.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - roughly 6 miles with Riley this morning - with several close encounters with a few deer on the trail.  Sticky and humid today.

PM - another 4 miles late in the day around the 12th street ball parks.  

Comments
From Rob Murphy on Wed, Jul 13, 2016 at 10:22:44 from 163.6.245.27

Deer can be vicious!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles in the afternoon heat along the Ohio river.  Was pleased that I was running as fast or faster than a coal barge going up river.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles at Wheeling Park - up the hill and back down. I arrived early to save picnic tables for Tracy's family.  From there I got a ride to play golf at Oglebay.  Have not played in 2 years.  It showed.  But it was fun. Beautiful course.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Full day of a family reunion for my wife - literally played volleyball for about 5 hours and ate equally as long.   Good times.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - around 8-9 miles this morning before church.  Heading to Park City later today.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM - 10 ambitious miles from Park City along the trails toward the Canyons - I knew that I was going mostly downhill on the way out - but did not fully appreciate the impact that the uphill wind and altitude would have on the return journey back to Park City.  Ouch. 

 

PM - middle daughter Riley and I went out around 6 pm and attempted a trail run near the Canyons - called Rob's Trail.  It was really more of a hiking and mountain bike trail - too tight and too many rocks and roots and fairly steep.  No tumbles but a few close calls.  Around 3 miles.  Pretty scenery. 

Comments
From Jake K on Mon, Jul 18, 2016 at 11:44:07 from 199.190.170.31

Welcome to altitude :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

AM - 8 miles this morning.  Out the Poison Creek trail to the Union Pacific rail trail under I80 and back.  Ascent and descent were more moderate.  Altitude still crushed my spirit on the way back.  :)

 

PM - after a day of hiking in the Uintas - Provo River Falls and Mirror Lake (thanks Jake for the recommendation - it was really great) - Riley and I went out for an evening run of a little over 4 miles.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

AM - just an easy 3.25 miles this morning up to Deer Valley and back.

PM - spent much of the day hiking in Park City on the mountain with my family - a little over 5 miles at elevation - decided another run was not in the cards - especially with an altitude run with Rob scheduled for the morning.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - nice run with Rob at Alta this morning which included a close encounter with a moose - that I captured on video.  Very cool.  Nice run - probably should categorize my effort (not my pace) going uphill as tempo - based on my HR.  Got to meet his cross country runners thereafter.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - easy 5 mile trail run with Riley.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - 6.5 miles with Abby Rob and Riley at Jeremy Ranch.  Nice weather scenery and good conversation.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

AM - easy 3.25 miles with some striders this morning.

Race: Deseret News Half (13.1 Miles) 01:40:28, Place overall: 100, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0013.100.000.0014.10

 

Des News Half - I turned 50 yesterday and so moved up an age group and earned an over "50 PR" this morning with a relatively disappointing time of 1:40.28 - (I ran 1:25 here 3 years ago to provide some perspective) but did win my age group - so that somewhat compensates for my assessment of my race today.  

I have been doing base training for several weeks and only in the last couple of weeks has my foot injury really begun to feel nearly normal.  Also not being from altitude - I resolved to make my race effort match a target heart rate instead of trying to aim for a goal pace per mile.  As the course flattened so did my pace - so to speak.   

 

I ran relatively well for the first half and was satisfied with the pace - but I could not maintain that pace at the same HR for the second half - in fact the HR kinda blew up in the last 2 miles even though I had slowed down.  Nevertheless I gave an honest effort today and could not have run any better than I did.  

Here's to hoping that the injury fully resolves itself and I can see some improvement in my racing times over the next few months with better training.   

Comments
From Jason D on Mon, Jul 25, 2016 at 13:08:28 from 68.80.27.222

Happy birthday belated, Bret. The Over 50 running age group is sometimes referred to as "Grand Master," a title with a nice ring to it. Good to see you on the mend and racing.

From Rob Murphy on Mon, Jul 25, 2016 at 18:03:34 from 24.10.247.181

I think you were smart to do this race no matter the outcome. Kudos for just jumping into the deep end! You'll be back to your old running self soon.

Nice age group win.

From jtshad on Fri, Jul 29, 2016 at 13:27:49 from 173.198.176.201

Happy belated birthday and congrats!

From Bret on Fri, Jul 29, 2016 at 13:29:42 from 216.234.133.229

Thanks guys. Hope you are right Rob. Actually have been feeling stronger ever since the race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - a little over 2 miles of easy running/jogging.  Not too sore from the race - but trying to be balanced in my approach - allowing for sufficient recovery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM - in Palo Alto this morning for business meetings.  5.5 miles - much more humid but cool.  Think I got a little kicker from running at altitude for 8-9 days and doing the race, because my effort at training pace resulted in a bit faster pace per mile today. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Up very early for a 6 am flight back to ATL - and then just too travel weary to get out for a run once I got home.  So - a day off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 3 miles with Finn back at home.

PM - 7 miles on the treadmill at lunchtime.  Good pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles before heading to the Ocoee river for some whitewater rafting.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles with Finn before church this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM - about 6.5 miles at lunchtime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned day of rest.  Work has been somewhat all-consuming of my time the last few days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.000.009.00

AM - 3 miles with Finn before work.

PM - treadmill workout after work.  6 x 800 @ just over 6 min pace with a 400 rest in between reps.  Surprisingly decent workout.  

Comments
From Rob Murphy on Wed, Aug 03, 2016 at 18:56:42 from 24.10.247.181

Way to mix things up.

Do yourself a favor and back off the work. :-)

From Bret on Thu, Aug 04, 2016 at 07:02:59 from 216.234.133.229

Thanks Rob...work does tend to get in the way...:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - 7.5 miles on the treadmill at lunchtime.  Foot was slightly sore this morning after yesterday's workout.  Not sure if it was because of treadmill or because of the intensity.  Was mostly fine by the time I ran at lunchtime today.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM - about 3 miles on the golf course with Finn.

PM - 5.25 miles outside at lunchtime.  Very warm and humid.  Not too enjoyable.  Someone driving by stopped me to ask for directions.  I wonder how often that happens to me...maybe once or twice per month.  Just seems odd given gps/navigation on phones and cars.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

PM - about 14.5 miles on the treadmill while watching Olympic cycling.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Kind of a planned day of rest - though I felt fine - may not have needed it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 3 miles easy with Finn before work.  Delaney heads back to college today - Tracy is helping move her into the sorority house.  Bradlea's students have their first day of the fall term today as well.  

PM - 5 miles on the treadmill at lunchtime.  Things are feeling good regarding my foot.  Although yesterday I banged one of my toes on a stool in our basement - and it is completely bruised up today.  Not too impactful in terms of running at all. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.000.000.009.00

PM - treadmill workout - 2 x 2 miles at HM pace with a 600 rest.  Mile warmup and short cool down.  Pretty decent effort.  Initially I was hesitant to identify HM pace as anything faster than I had run at Des News about 10 days ago - so started out at 7:30 pace - but moved to 7:15 then 7 then 6:45 pace for the last mile all of which seemed manageable.  HRM wasn't working - but going by feel - this was fine.  I think part of my slowness this summer has been a bit of a strength deficit in the foot due to the injury, but that's really close to resolved now, and with it, my pace has improved.

Note to self:  make certain to inspect the running shorts I pull out of my drawer in the morning in the dark and stuff in my gym-bag before I head to work to make sure they are mine, because it could be that someone mistook my daughter's running shorts for mine when they put them in my drawer... result:  embarassingly short shorts for today's run at lunchtime.  :-)

PM - a little over 3 miles with Finn on the golf course after work.

 

Comments
From Rob Murphy on Tue, Aug 09, 2016 at 15:24:18 from 24.10.247.181

Running shorts can't be too short.

From Bret on Tue, Aug 09, 2016 at 15:32:50 from 216.234.133.229

Your wife may disagree!

From dugco on Tue, Aug 09, 2016 at 18:49:12 from 98.230.85.182

Note to Bret: put your own laundry away - problem solved ;-)

Hi guys!

From Bret on Wed, Aug 10, 2016 at 07:00:26 from 216.234.133.229

Helpful Doug! Hi! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles easy on the treadmill at lunchtime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.505.000.000.009.50

AM -  3 miles on the golf course in the dark with Finn before work this morning.

PM - second workout of the week (a little nervous about doing two in a week but the intensity has not been high and I don't feel like I am forcing anything or being reckless) - this was 5 miles at MP on the treadmill - which to my surprise was at 6:53 pace at the proper HR for MP and I felt solid.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles on the treadmill at lunchtime - good easy run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

PM - 16 miles on the treadmill.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles on the treadmill at lunchtime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.003.000.006.50

AM - 3 miles with Finn outside - then 5 x 800 on the treadmill with a 400 rest.  Busy schedule the next few days, so I did this workout this morning instead of later in the day.  Legs feel a bit fatigued - would have liked to have had a few more reps in me, but decided that was good enough - did not want to push it too much.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Planned day off

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

AM - 3.25 miles with Finn on the golf course in the dark.  Seriously dark now that the sunrise isn't until after 7 am and we started the run at 5:30.  I let Finn off lead and at one point I did not know where he had gone as my headlamp basically is only good for a few yards in front of me.  But he knows the way - and knows where I am, it seems - all the time.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

AM - about 3.5 miles with Finn this morning in the neighborhood.

PM - lunchtime - treadmill tempo at MP - for 5 miles with a short warm up and cool down.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

AM - 6 miles easy.

PM - 3.25 miles with Finn on the golf course.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.002.000.000.0018.00

PM - 18 miles on the treadmill today - I had recorded the Olympic marathon during church - and then avoided any newfeeds until I could watch it and get my long run in.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

PM - 3.5 miles at lunchtime on the treadmill.  A little tired today, but no soreness or fatigued muscles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.254.001.500.008.75

AM - 3.25 miles early in the dark on the golf course with Finn before work.

PM - lunchtime workout - outside 7 x 400 at 5k pace with a 400 rest.  Used the Garmin workout feature - only had planned to run 6 x 400 but I lost count.  Warm outside, but a solid effort.  First couple of reps were slow and awkward-feeling, but the middle few were better. 

Looking on the Garmin Connect site for the data - it give you options to identify the type of activity, e.g. running, cycling etc. but one of the categories is "Wingsuit Flying".  Interesting.  Wonder how often that comes up.

 

Comments
From Rob Murphy on Tue, Aug 23, 2016 at 14:30:08 from 163.248.33.220

Was gonna say we don't run intervals in odd numbers. It just isn't done.

From Jason D on Tue, Aug 23, 2016 at 14:53:23 from 24.127.111.174

I just looked up wingsuits. Woah. It seems right up Steve Anderson's alley though.

I really need a watch that speaks to me because even with the lap counter I sometimes forget about the warmup as a lap: "Jason, this is your last 400. Don't fall of pace!"

From Bret on Tue, Aug 23, 2016 at 15:21:02 from 216.234.133.229

Totally agree Jason - I need it to call out splits and tell me how many have left to do. The beeps are the same whether I am doing a rep or a rest, or a cool down. Maybe we could get Rob to do the voice commands for Garmin.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles very easy on the treadmill at lunchtime due to an unpredicted thunderstorm.  Listened to part of a podcast with Scott Douglas - editor at Runner's World.  

Race: Mayor's Corporate Challenge 5k (3.107 Miles) 00:21:34, Place overall: 15, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.003.110.005.61

Nice after-work race in downtown Alpharetta - with a food truck event as well.  Had a decent race tonight.  Not that the time sounds fast, but going into this 5k I looked at my time at the Des News half a few weeks ago and plugged that time into Daniel's tables and also McMillan's predictor - and they showed a predicted 7:02 pace and 6:58 pace respectively - and as it turns out - I ran just a little bit better than that 6:54 per mile on a fairly hilly course. Also, Daniels said I should avg 170 HR - which is exactly what my Garmin recorded.  So I was pleased with that.

I am having a somewhat difficult time re-calibrating my expectations of times/pace (not sure if over age 50 this is where I am - or post-lengthy injury battles over the last 1.5 years, it will just be a slow progression to faster times).  

Splits were 6:32, 7:09 and 6:58.  Middle mile was mostly uphill.  

Good competitve feeling in the race too.  I was never passed by anyone I did not eventually overtake - and I finished strong.

Riley was working at South Main Kitchen - and Tracy and Bradlea met me there after the race for a food truck dinner (Philly cheesesteak...mmm).  

Great evening overall.

 

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 mile shake-out run with Finn on the golf course.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

PM - 17 mile long run on the treadmill.  Significantly better pace this weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles easy to moderate outside at lunchtime today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.002.500.008.00

PM  - workout 6 x 1000 with a 600 meter rest.  In Philly for business - ran along the Schuylkill River trail.  Pretty solid effort.  Splits were 6:42, 6:11 (too fast), 6:33, 6:52, 6:47, 7:04 pace per mile.  Was quite tired on the last one.  So avg of 6:42 ppm overall.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles easy this morning along the river in Philly. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Flew into Madison Wisconsin for a meeting late yesterday - only to find out that my meeting for the next day was no longer necessary - so got home late in the evening.  No run today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles of fartlek with Finn through the neighborhood before work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - easy 6 miles. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles on a really nice day - ran a good bit faster than I had planned - but felt strong and just went with it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM - I had planned to do a 5k race this morning (literally 8 local races to choose from) but went to bed with GI issues that were there when I awoke and my legs were feeling some strain from yesterday's impromptu fast pace run - so I went back to bed; got up late made waffles and late morning went on a nice run with Riley and with Finn.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

AM - just about 4 miles with Finn this morning.  Ran into Dan with his dog in White Columns and ran with him a bit. 

 

PM - lunchtime - had just enough time for a short-ish tempo effort of 4 miles at what used to be my goal marathon pace of 6:50 per mile on the treadmill. 

Comments
From Rob Murphy on Wed, Sep 07, 2016 at 12:01:39 from 163.248.33.220

White Columns sounds appropriate for Georgia.

Pat Conroy said that you can subtract 10 points from a southerners IQ for each white column he has in front of his house.

From Bret on Wed, Sep 07, 2016 at 13:29:16 from 216.234.133.229

I am down 20 points.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

PM - Super easy 4.25 miles on treadmill at lunchtime.  Legs/feet were giving indications last night that I needed some rest today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.002.000.006.50

PM - lunchtime treadmill workout:  8 x 400 @ "fast as I can go and still finish the workout" effort with a 400 rest/jog.  Ended up at a pace of about 5:20 per mile on the last few after starting out just under 6 min pace.  Find that I can tolerate much of anything for 80 to 90 seconds.   HR doesn't have time to build much past lactate threshold in that short of a period even at that pace.    Pleased with the workout.  Sort of feeling as though my leg speed/strength is making good progress in its return.

 

 

Comments
From jtshad on Thu, Sep 08, 2016 at 13:06:39 from 141.221.191.225

Great workout. Good to hear you are feeling better.

From Bret on Thu, Sep 08, 2016 at 13:25:37 from 216.234.133.229

Thanks Jeff - recovery from injury requires a lot of patience and balance (just like training actually) - especially when you get up in years. I have to remind myself to be really cautious. I cannot get away with hard/risky efforts that I could when I was younger.

Seems like you are still getting in a good volume of mileage - if nothing else.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 very easy miles on the treadmill after work.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles very easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles in Gainesville at the University as I am here for the game yesterday.   Ran down to the track and did 8 striders at the crack of dawn.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Really had in my mind a plan to run today - but my work scheduled did not permit for it; and then I lost motivation by the evening.

Comments
From Rob Murphy on Tue, Sep 13, 2016 at 07:48:32 from 163.248.33.220

It happens.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.250.000.008.25

AM - 3 miles easy with Finn in the neighborhood.

 

PM - lunchtime treadmill workout. Just enough time in my work schedule to squeeze in a little over 4 miles at marathon pace - (just under 7 mins per mile) - felt relaxed and controlled.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM - in St. Pete for business/work.  Staying with Richie, so we went out for a run in the evening - easy for about 6.5 miles.  Evidently after the recent hurricane, the storm water systems maxed out the capacity of the waste water treatment facilities and three local municapalities decided to dump millions of gallons of raw sewage into Tampa Bay late last week - including near downtown St. Pete.  I was told the odor was overwhelming on the weekend - but last night it was not too noticable.  Yuck.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.001.500.008.50

AM - got up early with Richie and found Justin in the neighborhood and after a 2 mile warm up we did 6 x 800 with an equal (~3 mins or so) rest.  Averaged right around 6:25 ppm overall.  I really do NOT miss the humidity of this area.  The dew point was 78 degrees this morning and feels like temp was 85 degrees at 5:15 am.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

AM - 3.25 miles very easy with Finn on the golf course in the dark this morning.  Put a little light on his collar and let him run off-lead - so I could keep track of him.  Worked well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - 4 miles easy. 

PM - 7 miles early evening- faster finish. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM - no run yesterday due to travel out west.  In Palm Desert for a couple of days for a business conference.  Got up before the heat and ran about 13 miles until the sun came up.  Ken joined me for the first 5 or so miles.  

Interestingly on the flight, I boarded right behind Hall of Fame - QB Jim Kelly - who surprisingly was not sitting in first class but on the same row as me - I recognized him, and talked a little bit.  Seemed like a nice guy.

Comments
From Jake K on Wed, Sep 21, 2016 at 11:36:20 from 159.212.71.84

I still have my childhood Jim Kelly jersey and it fits me.

That guy is 110% blue collar.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AM - 7.25 miles this morning - Ken recruited another runner from the conference - who ran a bit quicker than I think we expected.   We passed a local runner on our loop who ran into us on the other side and decided to run with us for a bit.  So we had a team of 4 for a little while.  They all finished up around 4 miles and I continued on at a recovery pace for a few extra miles.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 8 miles in Vegas this morning- at my second conference this week.  Last 5 miles at steady state pace.  

Comments
From Rob Murphy on Wed, Sep 21, 2016 at 11:02:05 from 163.248.33.220

Enjoy your conferring.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles on the Las Vegas strip. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM - 5.5 miles on the Las Vegas strip. Cooler and windy this morning.  Heading home later today. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM - a little over 10 miles this morning with Riley.  We actually went out for about 3 miles with Finn for the first 3 miles and then headed back out again.  Nice easy effort.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles or so with Finn this morning before work; feeling a little achy like I may be catching something.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.507.000.000.008.50

AM/PM - early lunch workout on the treadmill - 7 miles at MP with a mile warm up and a half mile cool down.  Treadmill calibration was likely a bit off, (indicated I was running 6:40 pace) - but I liked that nonetheless - and mainly worked off of HR effort as my primary guide. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 3 miles easy with Finn this morning. Gotta love dogs...he'd eaten a little bit of food and had some water before we started our run; not even a 1/4 mile in, without notice or warning, he just barfed it all up, and never stopped running, much less alter his gait.  #Committed.

 

PM - about 5 more slow miles at lunchtime.  Weather is starting to get less hot and humid.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Decided a rest day was needed - legs were really flat - and I was too busy at work anyway.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 5 miles with Finn in the neighborhood.

 

PM - 4 more after work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

PM - good long run with Riley today on the Greenway of just under 15 miles.  Her longest run ever.   She did really well. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles in the neighborhood with Finn and Riley - felt a bit ragged during the run, and was sore afterward for some unknown reason.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

PM - treadmill workout 8 x 800 @ 3:00 avg pace with an equal recovery period with a warm up and cool down.  Pleased with the effort.  Travel late today. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - in Amsterdam for business meetings - just about 6 miles on some loops around Vondelpark.  Lots of bikes!

Comments
From Rob Murphy on Wed, Oct 05, 2016 at 09:30:18 from 163.248.33.220

Can you really order a beer at McDonalds?

From Bret on Wed, Oct 05, 2016 at 09:32:12 from 212.123.202.115

I don't know but I would not be surprised. I will investigate. As you may know, they sell things other than coffee at the cafes from what I am told. :)

From Rob Murphy on Wed, Oct 05, 2016 at 09:55:58 from 163.248.33.220

It came up in my AP Euro class yesterday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

PM - 8.5 miles today around the streets of Amsterdam - and then also in the park.  Felt off today - jet lagged/did not sleep well over night.  Heading home tomorrow. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - just 4 miles this morning with Riley; yesterday's 11 hours of flight time had me jet-lagged.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

PM - 16 mile long run with Riley on the Forsyth Greenway - bit warmer than last week.  Longest run for Riley ever again this week.  

Comments
From Jason D on Sun, Oct 09, 2016 at 19:11:20 from 24.127.111.174

Very nice! Is she training for a race?

From Rob Murphy on Sun, Oct 09, 2016 at 19:14:17 from 24.10.247.181

So New York is still on the schedule?

From Bret on Sun, Oct 09, 2016 at 19:27:20 from 99.1.220.106

Yep - NYC the reason for the long runs. She's doing really well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM -  with Finn in the golf course - felt like around 4 miles.  Finn was off-lead had fun chasing squirrels and deer.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - stressful day at work; met Riley at road runner sports for new running shoes for her after work and tested them out together when we got home for 4 stress relieving miles.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles at lunchtime - steady state on the treadmill. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 7 tempo miles with Finn today.  Did not plan to run that fast, but that's how it turned out.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles with Riley and Finn on the Alpharetta Greenway - Longest ever run for my dog - who lead the whole way and showed no signs of fatigue or slowing.  And we averaged right around 9 mins per mile - so Riley is showing really good improvement.  

Not too many things I can think of that I could enjoy more than spending a fall afternoon on a nice run with my daughter and my dog. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - 4 miles at lunchtime at the office.  Too warm for Oct 17th. 

PM - another 3-4 miles with Finn on the golf course after work.

 

Comments
From Rob Murphy on Mon, Oct 17, 2016 at 14:21:48 from 163.248.33.220

8 degrees hotter in Tampa now.

From Bret on Mon, Oct 17, 2016 at 18:15:27 from 99.1.220.106

I should count my blessings!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.004.007.50

PM - lunchtime treadmill workout.  6 x 800 at just under 6 min per mile pace; with a 3 min recovery jog; followed by 1 mile at 5:59.  Warm up and short cool down.  Good workout. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 miles at lunchtime - recovery run.  Interesting - I don't normally wear a watch on recovery runs - but I did today out of curiosity.  My perceived effort felt reasonably even but the splits were not.  I only ran to a point at which I felt like I was "pushing".  First mile 10:48, second 9:41, third 8:33, fourth 8:04.  Crazy.

Riley ran a 5k time trial yesterday at my request - to gauge her fitness before running NYC in less than 3 weeks.  23:21 was her time.  I will be running with her and her boyfriend to "pace" them in their first marathon.  Feeling encouraged that it appears less likely that I will be out on the race course with them for over 4.5 to 5 hours as once was predicted.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

PM - steady state 7.25 miles on the treadmill at lunchtime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM - just a shade under 16 miles with Riley this morning.  Hilly course - but much cooler and windier this week.  She continues to show improvement in strength/endurance. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - in Gainesville FL for business all week - did a nice 5 mile run around the UF campus this morning.  Always nostalgic for me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

AM - early start to the day - did a couple of faster (MP) miles on the UF Gators track after a warm up from the hotel - and then a cool down back.  Lots of folks out at 6 am in and around the track.  Looked like the mens and women's soccer team; several platoons of ROTC folks running outside the track full-throatedly singing in cadence and a smattering of small running groups and a couple of old guys like me.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - easy 5 miles this morning around the UF campus - made a pit stop in the stadium which I was surprised to find was open at 6:30 am - along with the bathrooms.

Comments
From Rob Murphy on Thu, Oct 27, 2016 at 07:53:09 from 163.248.33.220

You didn't pass up the opportunity to run up and down those steps a few times did you?

From Bret on Sat, Oct 29, 2016 at 13:32:33 from 99.1.220.106

Actually - the lights were not on and the morning humidity had all of the stairs wet/slick - so I opted out of any stair/stadiums this time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - a little over 6.5 miles around UF.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - a little over 7 miles this morning. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM - around 10.50 miles with Riley this morning.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles easy with Finn this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - same as yesterday.  Riley and Tracy left this morning for NY to meet up with Artur.  I will join them late tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - easy 3 with Finn on the golf course before work.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles in NYC with Riley and Artur with the group from Italy.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 mile shake out with Richie and his friend Anthony in central park.  Letting Riley sleep in today.

 

Race: New York City Marathon (26.2 Miles) 04:20:45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

 

Ran the NYC marathon with my 22 year old daughter Riley and her boyfriend Artur who traveled here from Italy.  Both were first time marathoners and wanted my support and pacing.  

Race conditions were fairly good - in the 50's and a little windy.  We all started in the second wave and got off to a good pace averaging around 8:45 per mile.  Unfortunately around mile 11 Artur started complaining of IT band / knee pain which got worse as we progressed.  By mile 16 we were reduced to a walk/run situation where we'd run to each water stop and then walk for minute or so. 

We likely had a shot at a sub 4 hour effort - but we were committed to run together and he did not want to drop out.

Really special getting to do a marathon with my daughter - who ironically was my only daughter who did not run cross country or track in high school.  She was a competitive swimmer.  

 

Comments
From Rob Murphy on Sun, Nov 06, 2016 at 19:10:09 from 24.10.247.181

Congrats to everyone Bret.

From Bret on Thu, Nov 10, 2016 at 11:00:00 from 62.232.173.228

Thanks Rob - you'll have to get Abby up to marathon distance someday and do one with her.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles easy on the hotel treadmill in rainy cold London.  Would not even know I ran a marathon a few days ago - I suppose due to such an easy pace we ran on Sunday.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - 3.5 miles or so on a chilly morning - Ran around Hyde Park.  I always enjoy running by folks riding their horses - with their proper riding gear and all.  So English.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - 3 miles easy in the afternoon - finally back at home - with Finn.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles on a chilly somewhat frosty morning with Finn.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - another cold morning - 4 miles with Finn under the supermoon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - ran at lunchtime on the treadmill 6 miles or so - due to poor air quality warnings.  Fires in NE Ga and Tennessee.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles after work with Finn. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - about 3 with Riley and Finn on a very windy chilly afternoon- then I did a few more on the treadmill- followed by 2000 meters of indoor rowing.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

PM - 3.5 miles outdoors on a chilly day - a longer run was planned, but some GI issues cut that short.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - about 8 miles on the treadmill at lunchtime.  Feel like I am catching something.

Comments
From Jason D on Thu, Nov 24, 2016 at 11:02:36 from 70.210.78.142

Happy Thanksgiving, Bret. Best wishes to your family.

From Bret on Thu, Nov 24, 2016 at 11:41:06 from 99.1.220.106

Thanks Jason - Happy Thanksgiving to you and your family as well.

Race: Atlanta Track Club Thanksgiving Day 5k (3.107 Miles) 00:31:30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

AM - with 23 friends and family staying at my house for Thanksgiving - we got 10 of them to run together for the ATC Thanksgiving Day 5k in Atlanta this morning.  Great weather and a nice time having all of my daughters running together with me and our house guests.  Nice event.

Happy Thanksgiving to everyone.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles with Nick Bob and Finn on a pleasant fall morning after Thanksgiving.  Enjoyed the conversation.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

PM - 3.5 miles with Riley and Finn followed by some indoor rowing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - basically the same as yesterday before work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles on the treadmill (rainy morning) and 2000 meters of indoor rowing. 

Got blood test results from my physical last week.  Insanely high numbers from an endurance/fitness perspective - for which I have very little explanation except that I have not been training too hard, which may result in better labs:

RBC - 5.45 M/uL

HGB - 16.4 g/DL

Hematocrit - 48.9%

Ferritin - 131

I have not been training that much since running/slow pacing Riley and her boyfriend the NYC marathon - and my training for that race was very modest - rarely exceeding 50 mpw and no long runs greater than 16 miles.

So - I am currently uninjured and apparently quite healthy from a labs perspective.  I suppose it is time to begin some base training for a late spring marathon.  Daughter #3 will be in Rome for a study abroad and Daughter #2 wants to run the Roma marathon in April.  I have also got an entry to Grandma's marathon in June. 

 

Comments
From Jason D on Sun, Dec 04, 2016 at 20:24:42 from 24.127.111.174

Good news all around.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles on the treadmill at lunchtime (storms in the area) - followed by 2000 meters of indoor rowing.  My phone had a tornado warning alert go off just as I was leaving the gym - so probably a good idea that I stayed indoors.  Never saw the tornado - though my entire office building had to empty into stairwells as a precaution.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles on the treadmill after work.  Had to have a echocardiogram today.  Last week at my annual physical my EKG was abnormal.  Athletic Heart Syndrome was suspected so the additional test was required.  Had this a few years ago and was asked to do a stress test at a cardiologist then.  Will be  few days before it is confirmed from this test result.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

PM - 4.5 miles followed by 2000 meters of indoor rowing  

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - - little over 9 miles with Finn this morning. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles on the treadmill on a cold rainy day.  2000 meters of indoor rowing afterwards.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

PM - treadmill run - at moderate then progressing to marathon pace tempo - for 6 miles.  Felt strong and relaxed. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - just short of 7 treadmill in the short time between work and a work dinner 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - only time for 3 miles today - busy work week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles on the treadmill followed by some indoor rowing.  Very limited time again today with work obligations.

 

Comments
From Rob Murphy on Fri, Dec 09, 2016 at 11:08:08 from 163.248.33.220

But you are no doubt accomplishing great things right?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles on the treadmill followed by 2000 meters of indoor rowing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM - early start.  Riley wanted to run but had limited time to get to work, so we started together with Finn - and then we came back to the house after a couple of miles - dropped her off and then went back out for a bit more with Finn.  2000 meters of indoor rowing afterwards.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles on the treadmill at lunchtime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

PM - moderate tempo effort on the treadmill at lunchtime followed by 2000 meters of indoor rowing.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - very light effort 5 miles on the treadmill followed by 2000 meters of indoor rowing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles on the treadmill plus some indoor rowing. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - Delaney who is back in town from school had 3 friends stay over as house guests last night.  Two of them are runners training for a half marathon in February - so we had a small group with my dog out for an easy 3 miles.  I will probably do some more later on.  Always fun to get out for a run and meet new people.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today.  Had some very sad news that a very dear friend who was recovering from an aortic valve replacement surgery from last week, quietly passed away in her home quite unexpectedly Saturday evening.  She was my age, very health conscious and a runner too.   Anyway Tracy and I spent time visiting her husband and his family much of the afternoon after church.  Nicely written memorial to her is here: http://www.lindsayslens.com/blog/wyndy

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles on the treadmill after work followed by some indoor rowing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 moderately paced miles on the treadmill at lunchtime.  Travel day tomorrow for the holidays.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Full day of driving to the in-laws in West Virginia for the holidays.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - had a nice run and chat with Riley as we ran in WV today.  Although I think the temps were similar to what they were in ATL, it was windy and gray outside and it felt significantly colder than at home.  But after we got a couple of miles into the run and were talking, I don't think we even thought about the cold after that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - a little over 6 miles with Riley early this morning.

 

Comments
From Rob Murphy on Fri, Dec 23, 2016 at 08:39:13 from 24.10.247.181

Riley's getting some real miles in.

From Bret on Sat, Dec 24, 2016 at 12:54:27 from 76.120.138.2

Yep - nice to have some company on my runs too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - just about 6.5 miles with Riley on a rainy dreary Christmas Eve day.  Took her up Round Bottom Hill - looked around the cemetery at the top and the view of the Ohio River Valley.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Christmas Day - family time - no running. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 8 miles  with Riley out Little Grave Creek. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Travel day - drive back from WV - no run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles at the treadmill at lunchtime at work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Prep day for diagnosic/screening procedure (you get when you are 50 years old) scheduled for tomorrow afternoon - liquid diet for the next 36 hours.  So with limited calories - no run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Same as yesterday - with NPO for 4 hours in the afternoon.  Went absolutely fine - but no running recommended.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles on the treadmill with the last 3.5 miles at tempo pace.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1943.86153.5542.614.002144.02
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