Bret

Iron Horse 50 mile Ultra

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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: 14.50 Month: 34.25 Year: 2127.96
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2053.05104.5145.827.852211.23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM - 9 miles in the mist/fog/drizzle on a chilly afternoon to start off the new year.  Hilly route made for a slow pace but felt good to be out.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - last day off for a while...7 miles with Finn on another rainy misty gray day.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - early start 6 miles on the treadmill with some indoor rowing.  Busy work schedule for the next few days.  My body doesn't really like /enjoy running so early in the morning (even worse with age) - but it may be my only opportunity to run, so...I will grind through it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 3 miles with Finn before work. Hoping to get a second run in at lunchtime today.

PM - 5 more miles on the treadmill at lunchtime - a bit faster paced than this morning.

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - 7.5 miles on the treadmill after work - slightly faster paced.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles on the indoor track at the gym at lunchtime.  Winter weather warnings are up for ATL - snow in the forecast for this evening into the early morning hours.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - got some snow and freezing rain overnight - ground was really icy.   Took Finn out for a run on the golf course.  Quite cold but sunny.  Lots of kids out on the hills sledding. The crunchy icy snow was tough on Finn's paws - even caused some bleeding.  So I brought him inside and cleaned him up. No real harm done.  Ran a few more miles on the treadmill and the some indoor rowing.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 8 miles on the treadmill.  Very cold and icy outside.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

A series of unfortunate events precluded my running plans today...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - very early start - 6 miles on the treadmill with some indoor rowing.  Meetings all day followed by a business dinner.  Same tomorrow followed by a flight to Texas.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles on the treadmill very early, followed by some indoor rowing.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - late flight yesterday evening arriving in Houston at 11:30 pm - up early this morning for a run in the area around my hotel before 6 am.  Slow but decent effort. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

PM - 3 miles with Finn and then went back out and did another 10 on my own on a hilly course.  Felt reasonably good throughout, but quite tired and sore afterwards.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM - total of 9 miles.  Went to the Milton trail and did about 4 miles out and back with Riley and Finn.  They drive back home and I did another 5 or so.  Legs were fatigued from yesterday.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - just 3 miles this morning with Finn and Riley.  Legs and body were surprisingly noticeably fatigued yesterday - so instead moving ahead with more miles this morning - I just kept volume low and easy.  Travel this afternoon to Philly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles along the Schuylkill River in Philly before sunrise.  Legs felt completely fine today.  Pleased that I did not succomb to the temptation to run more miles yesterday. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

PM - 2 mile warm up and 3 mile tempo at lunchtime.  Felt very good. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles on the treadmill at lunchtime.  Not very enjoyable run for some reason.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Catching a cold...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Caught the cold - pretty bad one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sick!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Got out with Riley and Finn after work for a few easy miles.  Still not even 65% better.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Had to travel to Denver today.  Early start - left the house before 6 am.  Expect the client meeting to require me to stay overnight - but we finished in enough time to get the last flight out - which I am not sure was a good thing, since I did not get home until midnight.  Long day.  Probably not the best thing for this cold that still lingering.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 miles very easy on the treadmill at lunchtime from work.  Easing back to normal health again.  Should be 100% in the next day or so.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - Tracy alerted me via text that my dog "needed a 10 mile run" after work - so we went out at the end of my day - not quite that far - but decent effort for him to burn off some energy.

Comments
From dugco on Fri, Jan 27, 2017 at 07:29:28 from 68.35.217.251

Nice - like the good old days of youthful children needing daddy to come home and run them around the house ten times (or mommy is going to throttle them)

From Rob Murphy on Fri, Jan 27, 2017 at 07:35:10 from 163.248.33.220

Nice to have a running companion and to be back in a normal routinE. Have a great weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Completely jammed up work schedule and home late. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - went with Riley and Finn to a Providence Park which recently reopened - couple of nice trails for running - but not very lengthy.  Got about 3 miles in with them and then I ran home while Riley drove Finn home. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - cold and damp outside - could not get motivated to run outdoors.  Got in a treadmill 4 miles.  Better than nothing. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 moderately paced miles on the treadmill at lunchtime.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles outdoors on a really nice day at lunchtime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - had to travel to Flagstaff AZ for business.  Arrived late afternoon.  Tried to go outside for a run but they evidently had a good bit of snow last week that is still not melted off.  Lots of ice and slush etc.  So I tried a treadmill run.  Did not realize the elevation is 7000 ft.  So the run was not so good or long.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

PM - so I awoke this morning in Flagstaff at 4:20 am (still on Eastern time) and could not fall back to sleep.  The thought occured to me that I could drive the Grand Canyon (a place I have never been to see) and see the sunrise (maybe get in short run) and get back to my meeting in town by 9:30.  So I did it.  I arrived just before dawn - and walked out to the South rim.  It was really cold out and everything around was snow covered and icy - so I changed my mind about the run.  Very cool sunrise experience though.

Had a successful day in Federal court in Flagstaff - and had enough time for a run before dinner with my colleague.  Tried running from my hotel to Buffalo Park - with a hope that the snow / ice would be somehow cleared on the trails at the park.  No such luck.  Evidently the snowfall they had last week was 4 feet - and although it was in the 40's and 50's the last few days, it still has a ways to go before melting off.  I started down a trail hoping it would be packed snow, but it was mid-calf depth or worse and it looked a bit silly as I ran with my shorts in the snow.  So I bagged the effort and headed back to the hotel.  Saw a good bit of the town. Kinda liked its vibe.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - just 3 early morning treadmill miles at the hotel in Flagstaff before my drive down to Phoenix.   Beautiful country out here.  Highly recommend taking the scenic drive over a commuter flight anytime.  

Comments
From Rob Murphy on Fri, Feb 03, 2017 at 11:14:51 from 163.248.33.220

Thrilled that you got to see the Grand Canyon and get a little run in there.

I like Flagstaff a lot. Might retire there.

From Bret on Sat, Feb 04, 2017 at 12:48:24 from 99.1.220.106

Cool - I could definitely see you living in Flagstaff, Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - took Finn up to the Forsyth portion of the Big Creek Greenway - chilly start at 29 degrees.  However it felt warmer than the last couple of days at altitude in similar temps.  Finn was completely up for it - though much of this "trail" is boardwalk - and I think he'd have preferred a more natural surface.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Just 3 miles on the treadmill today.  Busy work schedule, plus I am planning to do a lengthy race on Saturday.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - at lunchtime did 3 miles on the treadmill - but something weird happened with my left calf muscle.  It is almost like a muscle spasm or a cramp that I cannot seem to release.   Following the workout I was nearly unable to walk without pain and a limp.  I have had similar issues in the past - called it a "calf heart-attack" - which usually works its way out if I do a walk run thing.  Hoping the spasm releases with massage/foam roller and the stick.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off.  Left calf muscle has improved substantially but not 100% - Quite sore and it is stiff after being sedentary for a bit.  Seems to loosen up after some walking.  Will test it some tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - did a little "test" run on the treadmill this morning to see if there are any issues/concerns with the left calf.  Seems ok.  Sort of feels sore and like it could convert to a cramp if I tried to run with signficnant intensity - but for an easy effort it just feels like any normal passing tightness/soreness that happens from time to time.

I am planning to run my first 50 miler on Saturday in Florida.  The test run was for for "go/no go" on the race - and I think I am a go.

 

Race: Iron Horse 50 mile Ultra (50 Miles) 09:13:57, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.000.000.000.0050.00

So to signify mile age of 50 years - I completed the Iron Horse 50 mile ultra in Florahome    Florida.   

Having never done any race over the marathon distance - I did not know how I would hold up. Plus I tweaked my calf muscle earlier in the week - so that was a big question mark too. 

My friend Brian whom I have paced in a few ultras made the trip up from Tampa to just outside Gainesville. He crewed for me in the first half and then paced /ran with me in most of the second half.  

The course was 2 loops of 25 miles mostly in a forest of pine trees and palmetto bushes.  There were sections of asphalt of a rails to trails bike path too.  

Temps were chilly at the start in the low 40's but unfortunately warmed to close to 80 degrees. First 25 was just under 4 hours and the second half in the heat was over 5 hours.  

I took 3rd place overall.  Not sure how that happened.  They did have a 100k and a 100 mile event which may explain it - as I know there were more than 2 people in front of me.  I have to tip my hat to those who go those longer distances   However I cannot even fathom the discomfort I would endure at least on this day if I had to go any longer.

This was very hard for me.  I did not train much for it and the temps were draining.  Following the race I felt terrible.  

Glad I completed the race that I set out to do.  I have no interest or plans to ever do it again. 

Comments
From Harriet on Sat, Feb 11, 2017 at 17:52:58 from 172.91.7.146

Congrats on the completing and the 3rd place! That is A LOT of miles!!!

From Rob Murphy on Sat, Feb 11, 2017 at 19:19:52 from 24.10.247.181

What??? Congratulations on both accounts. Good luck on the recovery.

From Jason D on Sun, Feb 19, 2017 at 22:02:09 from 24.127.111.174

Hats off to you Mr. Jardine. I'm catching up on the blog and your blog and was quite blown away to see this.

Rest that calf. I hope you and your family are well.

From Bret on Mon, Feb 20, 2017 at 06:46:17 from 216.234.133.229

Thanks guys. The calf is progressing reasonably well. Body and mind were pretty drained and although I felt ok by the third day following the event - I think i will benefit from a full recovery which may be even more than week or two.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today. Really sore.  Expect several days of recovery. 

Comments
From Rob Murphy on Sun, Feb 12, 2017 at 19:33:56 from 24.10.247.181

I suppose you can justify taking the day off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Still recovering but the soreness is diminishing remarkably fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

AM -  1 mile walk/run on the treadmill with some foam rolling and light stretching.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - no running because I think the right calf needs a period of recovery - so I did 5 miles of stationary bike and 2000 meters of indoor rowing.   Probably cross train for a while or until I get bored with it.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - cross training - basically the same as yesterday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - cross training - 1000 - 1200 meters of swimming - 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 mile walk with Tracy Finn and Riley on the Milton Trail.  Did a beginning yoga session following.   Think I need some more days of non- running to allow the calf to heal fully.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - cross training equivalent.  Indoor trainer cycling and indoor rowing followed by some sit ups and stretching.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - little bit of this and that.  Some indoor cycling - followed by a run on the treadmill and then some indoor rowing and then stretching/foam rolling.  Calf really did not cause me any issue when running - though the volume low and pace was light - it is not a point even at rest where I can say that the issue is 100% resolved but it is nearly there.  I will continue light efforts and monitor it; but it feels like I am probably good now. Fingers crossed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - did some outdoor running - light and easy with Finn and then some indoor rowing.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

PM - 3.5 miles at lunchtime.  Very nice day out.  Second day of a proper run - noticed that my legs have some deep remaining fatigue / soreness / achiness perhaps still recovering from the long race; or alternatively having taken over a week off, they are feeling "off" because of the inactivity.  I think it is the former.  May give myself another day or two of rest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - was not planning to run - wanted to give my legs some more rest, but Riley asked me to run a few miles with her and we brought Finn.  Really nice day to work from home.  Some indoor rowing after.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

PM - 5.25 miles with Finn and Riley on the Milton Trail.  Really very nice day - little cooler today.    Glad I took the day off yesterday.  Everything felt good and rested and I did not have anymore lingering fatigue.  Will gradually increase the volume as tolerated.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

PM - 5.5 miles on the treadmill at lunchtime.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles easy on the treadmill.  Legs surprisingly sore this morning - but got better as the morning progressed.  Interesting running website with training logs posted from Bill Rodgers and Steve Scott among others from way back in the day. http://bobhodge.us/

 

Comments
From Jason D on Thu, Mar 02, 2017 at 18:38:29 from 68.56.185.92

I saw a version of his log posted on Camille Herron's blog when he was running at times 150-170 miles. I just read through April 1973 and had a few laughs. The old school style of the log is quite similar to the blog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - just time for slightly less than 4 miles this morning on the treadmill before work.  Based on my schedule it looks like it will be a challenge to get a second run in - though I would really like to.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - eeek - only time for 4 miles on the treadmill at lunchtime.  Work is really getting in the way of my running.  :)

 

Comments
From Rob Murphy on Thu, Mar 02, 2017 at 15:10:06 from 163.248.33.220

This work thing!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles after work on the treadmill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

PM - 6.25 with Finn in the neighborhood.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - busy day  - squeezed in 3 miles on the treadmill between stuff this afternoon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 4 miles on the treadmill followed by some indoor rowing before work this morning.

PM - 4 miles on the treadmill at lunchtime.  I have a blister on the bottom of my little toe on the right foot that is giving me fits!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - indoor rowing and some rolling/stretching.

PM- 4 miles on the treadmill at lunchtime.  Wrapped the little toe with the blister/pain.  Seemed to work at least for the run.  Walking afterward in non-running shoes was still painful.

Comments
From allie on Tue, Mar 07, 2017 at 12:17:34 from 71.56.28.146

glad the wrapping helped -- blisters are never fun

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 4 miles with Finn in the neighborhood.   He so loves going for runs.   He can't contain his excitement when he knows he's going.  

 

PM  - 4 miles at lunchtime at work.  Beautiful day outside today.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 4.5 miles at lunchtime - another really nice day.  Seemed like this run was mostly uphill.

PM - 3.5 miles in the golf course with Riley and Finn. Unplanned run.  Love that. 

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
4.000.000.000.004.00

AM - 4 miles easy and lots of yard work. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles on the treadmill.  Cold raw day outside - did not feel like heading out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - long day - early start for a flight for meetings in DC and then a train to Philly.  Got a run in on the treadmill at the hotel - expecting a blizzard tonight.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles on the treadmill at the hotel in Philly.  Weather doesn't look like it turned out as bad as had been predicted.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 3 miles on the treadmill before work.

PM - 6 miles on the treadmill at lunchtime.  5 miles were at "tempo" pace.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 miles very easy on the treadmill.  Legs were a bit tired/fatigued this morning after yesterday's tempo.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - awoke a little late - and left foot was feeling early signs of Plantar Fascitis - so I just ran a couple of easy miles in the Vibrams on the treadmill, following by some extended stretching, rolling etc.

 

PM - a little under 6 miles outdoors at lunchtime.  Pretty solid effort - felt ok.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 10 miles with Finn - no watch - just an easy pace - exploring some new neighborhoods.  It had been raining much of the morning and the dirt roads left Finn a muddy mess and very much in need of a bath when we got home.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned day off.  Too much going on today plus travel to a conference in DC.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - around 7 miles this morning on the Mount Vernon trail.  

PM - connected with Ken and we did a short 4 miles and caught up.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 9 miles on the Mt Vernon trail and over to the monuments - around the Jefferson Washington and Lincoln memorials and then back over the Memorial Bridge back to the hotel. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM - 4.25 miles with Finn this morning before work.

PM - 4 more on the treadmill at lunchtime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - just enough time for 2 miles before work this morning.  Will try to get a second run in this evening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles on the treadmill at lunchtime.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 10 miles with Finn.   Good bit warmer today - and he was kinda gassed by the end.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles with Finn on the Milton Trail and such.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM - 3 miles very slowly on the treadmill before work.

PM - 7.25 miles on the treadmill at lunchtime.  Good pace and felt really good for some reason.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 3 miles with Finn on a wet morning before work.

PM - 5 more at lunchtime on the treadmill.  Kind of a grind; wasn't feeling it today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles on the treadmill at lunchtime.  Felt better today.  Took the morning off.  Little rough in the first 25 mins of the run, but felt fine at the end.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

AM - 3.5 miles on the golf course in the dark with Finn.  Wore the vibrams this morning.  Pleasant run.

PM - 5.25 miles on the treadmill at lunchtime.  Good run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles on the treadmill.  Travel late to Rome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Arrived in Rome with Tracy to visit Delaney for the week - got into town around noon and did at least 5 miles of walking - very little sleep on the plane - so no actual running today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles of running in La Spezia, Italy outside of Cinque Terra, in addition to the mile or 2 of walking in the little seaside towns.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - a little over 6 miles in La Spezia this morning.  Did some exploring, got lost, took a tumble on some cobbles, skinned my knee and elbow - survived.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - just 3 miles today in Rome.  Busy schedule with a day trip to Naples to attend a party with Riley's boyfriend's family and then off to Florence with Delaney for a couple of days. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - meandering around Florence in the morning - happened to get on a bike path. Had no idea where I was; and then I ended up right front of our hotel at exactly 5k.  Could have continued for some more distance - but felt like that was fine for today.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM - Nice run today in Florence.  Ventured outside the city a bit for a very scenic route.  Bit of a climb and then a descent on cobbles - so rather slow, but enjoyable nonetheless.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - a little over 6 miles on our last morning in Italy.  Did a run along the Tiber and to the Coloseum and back past the Vatican.  Nice run before a long flight.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 6.5 miles with Finn very early - due to some jet lag.  

PM - a few more later in the day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off - no running today.  Too much work around the house and church - and starting back to work tomorrow from vacation.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

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

PM - 5 more at lunchtime on the treadmill.  Decent pace, but I wasn't feeling it today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - solid 8 miles on the treadmill today.  Felt very relaxed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles on the golf course with Finn before work in the dark.  Wore the Vibrams but developed a blister on the instep of my left foot so ended up taking them off and running barefoot on the grass for the last 3/4 of a mile.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles outside at lunchtime.  Much warmer weather now - going to need some time to acclimate.  Good effort though slow on a hilly course. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 3 miles in the morning.

PM - 4 more on the treadmill after work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - 6.5 miles with Dan from the neighborhood.  Good conversation - pleasant morning for a run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM - 5.5 early miles before church - anticipating too many family commitments later today.  Good run with Finn. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 4 miles easy/moderate with Finn before work.

PM - 5 more at lunch on the treadmill whilst watching the Boston Marathon.  I ran a good bit faster than normal - probably due to watching it as I was running.  

 

Comments
From Rob Murphy on Mon, Apr 17, 2017 at 09:37:35 from 163.248.33.220

I just received a reminder from linkdin to wish Tracy a happy birthday tomorrow.

From Bret on Mon, Apr 17, 2017 at 11:22:57 from 216.234.133.229

:) Thanks Rob - I will pass it along. Big birthday for her - turning 50.

From Rob Murphy on Tue, Apr 18, 2017 at 08:07:45 from 163.248.33.220

Nothing but a number - right?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles with Finn this morning before work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8  miles on the treadmill at lunchtime.  Solid and smooth.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 4 miles easy with Finn in the neighborhood before work.

PM - 4 more at lunchtime.  Beautiful day.  Much faster effort.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 6 miles with Finn

PM - 4 more after work 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles or so with Finn in the afternoon.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest - watched the London Marathon.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 3 miles easy with Finn before work.

PM - 5 more on the treadmill at lunch - more spritely paced.  Followed up with some indoor rowing.

PM - 4 more after work with Riley who wanted to run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 sluggish miles on the treadmill followed by some indoor rowing.  Probably tired from the triple yesterday as well as insufficient sleep.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM - 3 miles or slightly less, with Finn before work this morning

PM - 5.25 miles at lunchtime on a spectacular weather day in ATL.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - was not planning to run, due to early meetings, but Finn really wanted me to take him out - so just 2 miles.  Expect to run later. 

 

PM - 8 miles on the treadmill.  Really good run - quick pace.  Finished the last 2 miles under 7 min pace.  Unplanned - just felt really solid and relaxed.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - busy day - 5 miles on the treadmill after work - not feeling it today.  Did some indoor rowing after.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 10 miles, perhaps less, no watch - just wandering around some neighborhoods with Finn early this morning.  Wanted to get the run in early as it is supposed to be quite warm later today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles early evening on the golf course with Finn.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 3 miles easy with Finn in the neighborhood before work  - with some light rain for part of the run.  Storms are blowing in today.

 

PM - did a workout on the treadmill at lunchtime.  5 x half mile with 3 min recovery.  AP was just over 3 mins. Last 2 were under 3 mins.  Felt pretty solid. In fact, I probably had a few more reps in me - but decided against overdoing it.  I have a feeling I will feel beat tomorrow and/or the next day.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - only time to get in just under 4 miles at lunchtime today.  Not as sore as I had expected.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

 

AM - 3 miles with Finn in morning before work.

PM - 4 more after work on the treadmill. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - did a tempo workout on the treadmill - just over 6 miles after a 20 min warm up - AP on the tempo part was 6:50.  Not too bad.  Cool down.  Probably going to regret having done this much volume as my legs are already feeling it - but I felt good. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM -  4 miles easy on the treadmill at lunchtime.  Did not really feel too fatigued or sore - but nevertheless kept it to just 4 miles and a light pace.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

PM - watched the replay of the Nike Breaking2 - whilst I ran on the treadmill.  Fascinating.  Did not even realize I had been running for that long or that far - I was so engaged.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - therapeutic 3 miles with Finn in the morning before church.  Legs were sore from yesterday's long run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - still a bit sore - just 3 miles with Finn and some indoor rowing before work.

PM - 4 miles on the treadmill at lunchtime.  Decent run.  Felt like I could have easily run more - but am consciously limiting volume when I am sore or more fatigued than normal to hopefully avoid injury.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - lunchtime treadmill workout:   4 x mile at HM pace with a 400 rest.  AP was 6:31.  Felt very good for this workout.  I question the calibration of the machine - but if I keep doing workouts on this particular treadmill, I should be able to see relative progress on it.

 

Interesting read:  http://deadspin.com/nikes-two-hour-long-eliud-kipchoge-documentary-was-beau-1794984200

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Had to take a zero due to work and business travel today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - in Curacao for business meeting today.  Early run with really oppressive humidity.  Dew point was in the mid 70's.  Terrible run around a resort and golf course.  Hilly and sweaty 6 miles.

 

PM - business meetings etc. completed - got on the treadmill for an additional 4 miles.  Much better in the controlled climate.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles in Curacao around the resort.  Dew point 75.  Feels like temp 88 at 7 am. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running - as I ended up with a lengthy travel day - leaving for the airport at 5:30 am and not getting home until after 7 pm due to equipment delays on my connections.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 5 miles with Finn before church.  Nice cool morning - in stark contrast to the high humidity / dew points in Curacao.  

PM - 3 more in the afternoon.

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
7.002.002.000.0011.00

AM - 3 miles with Finn before work.

PM - lunchtime treadmill workout.  3 x 2 miles at progressive pace - moderate (7:11), MP (6:51) and HM (6:31).  Warm up and cool down.  This was a good work out although it was tougher than I had expected. 

 

Comments
From Rob Murphy on Tue, May 16, 2017 at 12:38:43 from 163.248.33.220

Outstanding work Bret.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles at lunchtime outside.  Quite warm - and very slow/easy effort.  Legs were expectedly leaden as a result of yesterday's workout.  Did some indoor rowing and stretching afterwards.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 3 miles with Finn before work this morning followed by some indoor rowing and stretching.

PM - just under 6 miles outside at lunchtime - finished with 10 x 10 second striders.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles with Finn this morning before work, followed by some indoor rowing and stretching.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - had a nice run early with Finn this morning at sunrise - just short of 10 miles - but quite hilly.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.000.000.006.00

PM- 6 miles on the treadmill- rainy morning and muggy afternoon.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 3 miles early with Finn before work.

PM - 5 miles on the treadmill followed by some indoor rowing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.006.000.009.00

PM - lunchtime workout on the treadmill.  6 x 1 mile at HM pace with a 400 rest/jog.  Good workout - more volume - in quality miles.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - 3 miles with Finn in the morning before work

 

PM - lunchtime - slow 4.5 miles outdoors.  Felt crumby.   Not surprised following the workout yesterday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles with Finn before work.  Feeling a little off still - and have to travel late today to the west coast.  May not do a second run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - very nice run in San Francisco this morning - from the hotel along the Embarcadero across the Golden Gate Bridge and back - a little over 12 miles on a beautiful morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

PM - just an easy 4.5 miles

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles on the treadmill.  Somehow have muscle / lats maybe that is "engaged" - feels almost like a cracked rib.  Cannot seem to get it to release - mostly because I cannot reach it easily.  Tried the foam roller - which seemed effective - but not.  Quite painful on deep breaths.  Weird. 

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.  Lat muscle issue not yet resolved...

Race: ATC All Comers Track Meet (1.864 Miles) 00:12:09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

AM - 3 miles with Finn this morning before work.

PM - All-comers meet at GSU - 3000 meters 12:09.  Have not run a race on a track since high school that I can remember - but was intrigued by Allie and Jame's blogs about these events that ATC organizes.  Frankly was a little nervous that I would be the slow old guy.

My goal was to just run controlled at a pace I felt I was confident I could maintain - so 6:30 pace is what I thought was a reasonable pace and what I have been running in some workouts recently.  Splits were decent 93, 97, 98, 91, 94, 97, 92 and 37.   Finished strong enough to feel like I kept things in check. 

Glad I got to meet Allie and James who both looked very solid in both the 1500 and 3000 races tonight.

Comments
From allie on Wed, May 31, 2017 at 06:05:07 from 71.56.28.146

you looked good the whole way -- and great finish with that 37 200m!

it was nice to meet you -- it's been a long time since i've met someone from FRB in person for the first time. that just doesn't happen anymore, and in GA, no less! i specifically wore my SLC singlet in hopes that i would be easier to identify. :)

glad you could come out, but bummer you won't make it to the last two. next year!

From Bret on Wed, May 31, 2017 at 07:30:49 from 216.234.133.229

Thanks Allie. Actually the SLC singlet was exactly what I looked at for my clue/confirmation that it was you. Jame's Wasatch running singlet was also very helpful! :)

I really want to do the meet next Tuesday - we'll see if I can rearrange my other commitments. Maybe I will see you guys there.

From Rob Murphy on Wed, May 31, 2017 at 08:14:31 from 163.248.33.220

Good to see the FRB is still bringing people together.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles easy on the treadmill at lunchtime followed by some indoor rowing and stretching.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - 7.5 miles easy outdoors at lunchtime.  Warm.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - 7.5 miles on the treadmill at lunchtime in a new pair of Kinvaras - which I noticed late in the run a slight pain on the left forefoot - so I may just use these gradually on short runs for a bit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM/PM - got in 10 miles in two runs - the second on the treadmill followed by some indoor rowing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.002.000.005.00

AM - 5 miles on the treadmill at an early lunch.  Last two miles were fast - 6:18 then 5:52 pace.  Not planned - but I felt good with the rest day yesterday and some decent sleep.

Race: ATC All Comers Track Meet (1 Miles) 00:06:04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.001.008.00

AM - 4 miles easy with Finn this morning before work.  Busy schedule today.  No other running expected - unless I can move something this evening and get to go to the All-Comers meet.

PM - All-Comers meet - mile 6:04.  Goal was to try to run even 90 second quarters.  Splits were 90, 91, 93.5 and 89.75.  Not bad - with the exception of the 3rd lap.  Very humid/sticky high dew point.  I had a planned originally to run the 5000, but then got tickled with idea of doing the mile and then the 5000; but I knew mid-way through the mile that I was going to only run one race as I was feeling like I would not have the energy to come back in less than 20 mins to do the second race. 

Saw James run a nice sub 5 min mile and Allie run a very well-executed 5000.  Nice job to both of them.

Comments
From allie on Wed, Jun 07, 2017 at 05:33:32 from 172.58.7.114

sticky, steamy, dragon breathy...

glad you made it out for another one (esp since it was so close to your office!). nice mile and splits -- smart running. better to be 93, 89 then the other way around. :)

From Bret on Wed, Jun 07, 2017 at 12:58:06 from 216.234.133.229

Thanks Allie - you know what was odd - in looking at the data from my watch afterwards is that my HR was as many as 10 beats faster per minute in the 3rd lap and my pace was 4 seconds slower than it was in the last lap. How does that happen?

Sorry I will miss next week - Good luck to you both!

From Jason D on Tue, Jun 27, 2017 at 20:43:31 from 73.144.91.168

Nice races, Bret. I miss the All-Comer's meets in Philly. Such a nice change of pace and distance from regular racing. Cheap, and you get to run some different distances. The mile is hard to pass up!

From Rob Murphy on Tue, Jun 27, 2017 at 21:09:57 from 67.166.78.47

Every time I read about y'alls ATC meets, I wish I was there. Next summer maybe. You have a guest bedroom right? Glad you're still out there mixin' it up Bret. You're a true runner!

From Rob Murphy on Tue, Jun 27, 2017 at 21:10:48 from 67.166.78.47

The hot, humid, sticky's kind of a given isn't it?

From Bret on Wed, Jun 28, 2017 at 05:51:40 from 216.234.133.229

Rob - anytime you wanna come for a stay in ATL we have plenty of room for you and your family. We'd really enjoy having you guys.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - 3 very easy miles at lunchtime on the treadmill - recovery run pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.001.008.00

AM - 3 miles easy with Finn before work.

 

PM - lunchtime on the treadmill  4 x 400 at 80-82 avg per rep.  2 min rest.  Warm up and cool down.  Trying to resurrect some lost speed.  Read an interesting article on the number of folks who run under 5 mins for the mile over age 50.  Not a whole lot.  About 15 per year officially.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 3 miles very easy

PM - 5 miles after work. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Travel day.  Drove to Virginia beach for vacation with the family ahead of our nephews wedding next weekend.  A series decisions regarding meet up with other family members for dinner conspired against well intended plans for a run today.  Oh well. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

A little over 4 miles this morning with Riley on the boardwalk at VA Bch.    

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles with Riley this morning.  Headed north along the shoreline today.  She was on the "struggle bus" again today -as she put it -  though we did slow the pace down considerably.  It is quite warm and humid.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.001.009.00

AM - 4 miles easy with Riley on the boardwalk in Va Bch.

PM - treadmill workout 4 x 400 at 80 secs with 2 min rest - warm up and cool down.  Hotel treadmill - felt a little unsteady - but ended up being fine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles with Riley on the boardwalk and north end of Va Bch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 10 miles steady state with a fast finish.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

 

AM - 4.5 miles easy with Riley this morning.  Foggy and humid.

PM  - 3.5 miles on the treadmill before the rehearsal dinner. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 8 miles with 10 striders at the end.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles on my last morning in Va Bch.  Heading out to New Orleans today for a business conference.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 4 miles in the warehouse district of New Orleans.  

PM - 5 miles late afternoon.  Tried running through different parts of the city and along the river.  Hot and not the nicest most scenic run I have done in cities where I have traveled. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - just an easy 3 miles this morning in some light rain.  Tropical disturbance in the gulf is pushing in some wind and rain in the next few hours here in New Orleans - actually ran past Jim Cantori from the Weather Channel who was setting up for a "remote" with the Mississippi River in the background.  Never a good sign about the weather situation when he shows up!   I am going to get an earlier flight home today instead of staying until tomorrow.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - 3 miles easy with Finn - back at home.  He has not had a run in over 10 days as I have been traveling - and so he really was excited to hit the road this morning.  

PM - 8 miles with Richie at lunchtime.  He was in town on business.  Really good catching up with him and having a chance to go for a run.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - busy work schedule - and then commitments in the evening - got just 3 miles in after work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 4 miles at lunchtime outside

PM - 4 more after work.

Race: Susan G. Komen Race for the Cure ATL (3.107 Miles) 00:20:35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.003.106.10

Rainy humid sticky morning in Buckhead.  My youngest daughter, Delaney is doing a summer internship for Susan G. Komen Atlanta and part of the fundraiser - race organizing team - So I put this on my schedule.  Goal was to average under 6:40 pace per mile.  Splits were 6:37, 6:28 and 7:04 with a quick .1 finish giving me an AP of 6:38.  Goal met. 

Overall good organization to quite a large event which starts at the same place as the Peachtree 10k which takes place in about 10 days and covers the first mile or so of that route too.  Thie event is a fundraiser and celebration of cancer survivors etc. so the atmosphere and focus is on that more so than the race itself.  As a result they were about 10 mins late on the start and a little off on the course measurement which I normalized for my pace.  Not very many serious runners here - and I recon that I was in the top 15 finishers.

Slight grade up to the first mile.  Some short rollers and net downhill for the second mile.  Middle of the third mile had a longer and sharper uphill that slowed my pace - but the gradual downhill to the finish helped me regain that loss of pace.  

Reasonably pleased with effort.  Would like to see some faster times - but my HR, cadence, strength all suggest that this was the best I could do with what I have fitness and speedwise at this point in time.  Over the last month or so, in doing those couple of All Comers meets my times are consistent with my fitness level and show my goals are appropriately set and have been evenly met.   Would like to see a decent 10k in the Peachtree in the 42-43 min range (6:55 pace) if the weather cooperates.  Following that I plan increase my mileage volume in prep for a fall marathon.

Comments
From allie on Tue, Jun 27, 2017 at 14:24:33 from 172.4.198.186

goal met -- nice.

i also agree with your thoughts from your more recent post about increasing intensity/volume. you definitely have a strong base, and you regularly double, which i hear does magical things for your fitness. adding in more mileage and intensity with the fitness already in place -- i bet you'll see improvements pretty quickly.

good luck at peachtree!

From Bret on Wed, Jun 28, 2017 at 05:55:29 from 216.234.133.229

Thanks Allie - Will you be at Peachtree this year or out of town?

From allie on Wed, Jun 28, 2017 at 07:36:03 from 172.4.198.186

out of town -- we're heading to utah tomorrow!

From Bret on Wed, Jun 28, 2017 at 08:00:02 from 216.234.133.229

Ah! I am jealous! Dry air - wonderful running. Enjoy it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM - 12 mile "long" run on the treadmill in the evening.  Busy day. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

PM - 8.5 miles on the treadmill at 70% HRR aerobic effort.  

Looked at max HR efforts in races over the last 4 weeks.  I had a VO2 Max test over 6 years ago at a lab and the MaxHR was 184 bpm in the test.  I had been under the assumption that my max HR has probably declined over the last few years with my age - but the data from these races is showing 185-187 as max HR efforts in mile and in the 5k I did recently.  (Obviously there could be accuracy issues with HRM - but I also looked at HR efforts for 6 months or so as well - and it is consistent).   Given the recent results - it may be that my max HR has not actually declined at all or very little.

So I am using 184 as my max in order to calculate my HRR numbers for training efforts.  

The last several months I have been doing mostly easy efforts well below 70% HRR.  Also the mileage has been limited to 35- 50 mpw.  My concern and focus has been with being able to run enjoyably and injury free.  However, only so much can be gained in aerobic fitness at those intensities/efforts.  I would like to find out if more training at higher intesities and volume at my age will still result in improvements in fitness and race times.  

I think - though I could soon find out I am wrong - that the last 6-8 months of that type of effort may have gotten my body a decent starting point from which to transition to more volume at more substantial efforts - albeit still mostly aerobic.  We shall see.  Hope nothing breaks...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

AM - 3 miles very easy with Finn before work - with an extended amount of stretching and rolling afterwards.  Feeling quite sore the last two days.  

PM - 8.5 miles at lunchtime outdoors.  Too warm/hot to be an enjoyable experience at that distance.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM - 9 miles on the treadmill at lunch at aerobic pace.  Heading up to Minneapolis for business this afternoon.  Second run is a question mark.  

Comments
From Rob Murphy on Wed, Jun 28, 2017 at 15:04:27 from 67.166.78.47

Run around Lake Calhoun/Lake of the Isles for me!

From Bret on Thu, Jun 29, 2017 at 10:12:00 from 50.233.255.141

Awesome running this morning around the Lakes you requested! Very scenic and pleasant conditions - decent trail system. Did you live near here? Really pretty tree lined neighborhoods in and around the lakes. Thanks for the suggestion - as I usually end up running along the river when I am here.

From Rob Murphy on Thu, Jun 29, 2017 at 10:39:03 from 67.166.78.47

Ann and I lived walking distance to Lake Calhoun in 93-94. It was my every day run. Lake Harriet to the south of Lake Calhoun is good too and they're all connected by the trail system. Very popular as I'm sure you discovered.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - great running this morning in Minneapolis around Lake Calhoun and Lake of the Isles - per the suggestion/request of Rob Murphy.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.505.500.000.0012.00

AM - 4 miles with Finn on a rainy/wet morning back at home.  

 

PM - treadmill tempo at high aerobic zone effort.  Total of 8 miles with about 5.5 of them at tempo.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles on the treadmill.  Had wanted to run outdoors but the heat and humidity changed my mind.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - just 3 miles this morning with Riley and Finn before church.  Really wanted to do a second run today, but also want to have a decent race in the Peachtree on Tuesday, and so want to be rested - so decided against a second run and will go short again tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 easy treadmill miles.  

Race: AJC Atlanta Peachtree Road Race (6.214 Miles) 00:44:44, Place overall: 1209, Place in age division: 60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.006.200.008.70

Peachtree Road Race today really fun as my whole family participated with my wife and two of my daughters walking/jogging and with Riley and I running.  

My "A goal" was high 42 mins to mid 43; my "B goal" if the temps and humidity was bad was to try to keep it under 45 mins.  So with a "red flag" warning out today - I was ok with hitting my B goal today.  

I got placed in the B wave and was quite frustrated for nearly the while first mile trying to find space to get on pace.  Splits were 7:14, 6:39, 6:29, 7:30, 7:27, 7:21.  The second half of the rest is primarily a series of uphills.

Ran nearly 3 mins faster than last year.  I can live with the result today.  Felt relatively fine afterwards and feel good about my fitness trending better each month since the spring. Marathon in the fall.  

Comments
From jtshad on Wed, Jul 05, 2017 at 12:16:53 from 141.221.191.225

Nice race, congrats on the big improvement. Glad you are feeling fit and healthy.

From allie on Mon, Jul 10, 2017 at 16:57:35 from 71.199.20.13

nice job, and fun that your whole family was involved.

now get out to UT! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - 4 miles easy on a wet/steamy morning in the neighborhood with Finn.

PM - 10 aerobic miles on the treadmill at lunchtime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles after work on the treadmill- aerobic effort. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

PM - 8.5 miles outside at lunchtime.  Too hot and I ended up on a course that was extremely hilly.  Struggled through.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM - 3 miles easy in the morning.  

PM - 12 miles easy and slow on the treadmill.

Comments
From Rob Murphy on Sat, Jul 08, 2017 at 17:14:00 from 67.166.78.47

We've had 5 straight days over 100. A blast furnace out there! Decent in the mornings though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Semi-planned day of rest.  Legs had been sore - but the long slow run yesterday eliminated that issue.  Just a bit on the sleepy-side today - and lots of family committments - So no running today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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

PM - 7 miles on the treadmill at lunchtime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.002.000.008.50

AM - 3.5 miles at lunchtime with lots of rolling/stretching.  I noticed yesterday evening and this morning some right hip pain/soreness - which I have noticed a couple of times over the last few weeks.  I think it is tied to higher volumes/frequency of treadmill running.   I have been doing my main workout at midday and recently have increased the volume - but because it is very hot/humid in the summertime here - I struggle to do those workouts effectively outdoors at that time.  Hence, I choose to run on the treadmill - which I think is resulting in too much repetitive workload in the same "static" position.  Anyway - to solve for this during the warmer months - I will attempt to shift my main workouts to morning or evening - in order to limit treadmill use.   So the easy run at lunchtime today was outdoors and I had no discomfort or soreness during or after.  Will try to get a workout done this evening after work, but outdoors.  

PM - workout 4 x 800 with a 400 rest; mile warmup and cool down; outdoors in the Fowler Park track.  3:11, 3:05, 3:04 and 3:03.  Pleased with the effort.  First one was a little off in pacing - but the next 3 were good.  Both hips were sore after the last one and though I had thought about doing a few more reps - I thought better of it.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - lunchtime - 6 miles on the eliptical followed by 2000 meters of indoor rowing.  Good amount of foam rolling and stretching afterwards. Right abductor pain/soreness (and a little left side too) made me decide to opt for the cross training solution today.  I have a pattern of ignoring/not recognizing/denying early signs of possible overuse injury - so, trying to avoid that same pattern here.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 3 miles easy with Finn and Riley after a long 4 day weekend of travel with no running.  Was concerned about the hip abductor issue from last week, and figured with two days of driving for 12 hours on Thursday and Sunday - and family reunion activities from morning until night the other days, it was going to be hard to get any running in anyway - so I figured I may benefit from some rest on the legs.  Not sure it helped.

 

PM - 4 miles at lunchtime.  It is weird - the hip feels fine - (maybe a twinge or two but only slight) when I am running.  So I am not aware of causing any injury or insult to it during the activity.  I am just stiff and sore/tight after being sedentary for  period of time afterwards. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 3.5 miles with Finn and Riley before work.

 

PM - another 3.5 miles at lunchtime.  Hip is feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 3 miles with Finn before work.

PM - 5 more at lunchtime outside.  Felt crumby.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 3 miles with Riley and Finn before work.

PM - 3 more after work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 4 miles before work with Finn.

PM - 3 more at lunchtime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles with Finn and Riley. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day - racing tomorrow.

Race: Deseret News Half Marathon (13.109 Miles) 01:29:31, Place overall: 54, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.5013.110.000.0014.61

Good race report for me on my birthday!  Deseret New Half Marathon - My "A" goal as related to Rob Murphy the evening before the race was to run 1:30, but honestly thought I would likely run between 1:32 and 1:34.  I was extremely pleased with the result today exceeding my top goal for the day.  Weather was quite cooperative with a start temp of around 75 degrees and dry as compared to ATL humidity.  

Rob and I went up to the start together.  His goals were far too fast for me to consider running with him for any part of the race.  So - I was not even tempted to do it.  Instead, I kept pace/effort on the conservative side knowing the early part of the course contains most of the sharp downhill - and the last couple of miles are flatter and warmer.  

Quite happy with my splits - 6:34, 6:50, 6:42, 6:43, 6:50, 6:42, 6:39, 6:57, 6:32, 6:54, 6:55, 6:47, 7:20.  Last mile was the only one over 7 min pace.  

Good to see Rob and his family and to see some others from the FRB - Steve Anderson, and Allie and James.  

 

Comments
From jtshad on Mon, Jul 24, 2017 at 11:16:41 from 141.221.191.225

Great run! Congrats!

From Rob Murphy on Mon, Jul 24, 2017 at 11:17:37 from 67.166.78.47

That was the best. Thanks for coming and have a great rest-of-your-birthday.

From allie on Tue, Jul 25, 2017 at 08:46:37 from 12.247.178.126

nicely done! and happy birthday. it was so surreal standing in liberty park and seeing you. two worlds collide. at first i thought the bonnet was making me hallucinate.

ATL feels extra, extra humid today. hopefully we'll see you at another race here soon enough!

From Bret on Tue, Jul 25, 2017 at 09:53:04 from 107.77.104.65

Thanks all.

Allie - so funny. I noticed you looked a little confused in seeing me at the race! Btw the ATL dew point was 74 degrees this morning - that's down right tropical. Not your imagination!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

PM - had to travel out to Palo Alto today from ATL for business meetings for a couple of days.  Got out after dinner for an easy 2 miles.  Legs were sore from the half marathon yesterday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles easy in Palo Alto.  Weather was very nice last night and this morning.  Legs less sore this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - about 3 miles very early morning outside the hotel near the SFO airport.  Will be in flight much of the day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Travel weary.  No running. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

 

AM - 4 or so miles in the morning. 

PM - around 5 miles with Finn. Cold front came through and dropped the humidity. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - got up early this morning with a plan to get a longer run in - as I have to travel this afternoon.  However my legs still have some lingering soreness and I did not get going quite as early as planned - so just 6 miles on a hilly route with Finn.  Will be on business travel for the next 10 days.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 8 miles doing a few loops around Vondelpark in Amsterdam.  Arrived before my hotel room was ready, but the spa at the hotel allowed me access to the locker room to change clothes and go out for a run while my room was being prepared.  Worked out well, as the room was ready when I got back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.002.000.0012.50

AM - 5.5 miles around Vondelpark in Amsterdam.  I always run too fast in this park.  Short on time this morning as I am headed into meeting and activities.  

PM - bonus run/workout.  On the drive to my meetings this morning I was surprised to pass the Olympic Stadium for the 1928 Amsterdam games.  Our local colleague told me the stadium is generally open to the public and there is a nice track in place.  We finished our meetings earlier than expected - and while the others went back to their hotels to rest before dinner - I had enough time to run over to the stadium which is about 1.5 miles from my hotel (perfect warm-up) and walked right onto the track (very cool) - and though there were a few folks / trainers with some athletes on the edge of one side of the track near the stands - no one stopped me or instructed that I was not permitted.  So I figured I would run a lap ... and hearing no objections, I began an impromtu 4 x 800 workout 3:07, 3:05, 3:04 and 3:05 with 400 meter rest/jog.  In the midst of my second to last rep, they closed a couple of the gates where I had entered.  As I started to exit, I noticed a "garage" door to the entry way had been closed as well.  So I had to ask someone how to get out - the smart remark - was "same way you got in"- (like you are not really allowed in here).  They then smiled and directed me down a corridor to a doorway exit.

I rather enjoyed having a chance to run on the track of a former Olympiad (89 years old)  - and get in a sneaky / cheeky workout as well!

 

Comments
From Jason D on Wed, Aug 02, 2017 at 22:45:51 from 73.144.91.168

Very historic! Safe travels.

From Rob Murphy on Thu, Aug 03, 2017 at 10:21:41 from 67.166.78.47

One of the most interesting runs ever posted on the FRB. Sounds like a great experience.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

AM - 3.25 very light easy miles this morning in the park in Amsterdam.  Flight late morning to India.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

AM - Got into the Mumbai hotel at 2 am local time - was up with just enough time for 5k on the hotel treadmill before a breakfast meeting and on to the office.  Monsoon season.  Heading to Bangalore this afternoon - if my schedule permits, I will try to get a few more miles in this evening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM - flight delays late yesterday from Mumbai to Bangalore got me in too late for a second run.  Got an early start this morning on the hotel treadmill - a little over 8 miles before a long day of meetings and another flight late tonight - this time to Singapore.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

PM - approximately 15 miles on the treadmill at a super nice hotel in Singapore.  I was really tired and had not gotten enough hours of sleep the prior night before my flight.  I arrived at 7 am local time on an overnight flight having only 1 hour of sleep in 27 hours.  So, I grabbed breakfast and went to bed and got about 5 hours of sleep, had lunch then relaxed by the pool.  Decided to hop on the treadmill to assist in getting me sleepy - which I feel was successful.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - only slept until about 3:30 am - then watched the world championships track and field - headed out for a run around 6:15 am - meandered around Singapores central business district and found a park with some steep stairs and historic monuments - and made my way back to the hotel for about 5 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 5 miles along a waterfront promenade before sunrise.  Felt a little sketchy as the lighting was not great - and it was very quiet.  Not feeling all that lively - so this was again a rather slow effort.

PM - 5 more on the treadmill before I head to the airport.  Around 24 hours of flight time ahead. 

Comments
From Bret on Mon, Aug 07, 2017 at 05:41:19 from 203.127.238.23

Hi Eva - I am still in Singapore for a few more hours before heading home. It is a very beautiful place - but also very warm and humid! My job as a lawyer takes me to all of these places from time to time for my company.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Decided to take a day off because of the long travel.  I could have run but decided it would be more helpful to rest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - 3.5 miles with Finn before work this morning in Atlanta.  He was very happy to get out for a run, having not had a chance to run in the last 10 days.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.005.000.0010.50

AM - 4 miles with Finn before work in a light rain.

PM - treadmill tempo after work.  5 miles.  Felt good at 6:27 pace. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

PM - around 8.5 easy miles.  Legs were noticeably impacted by yesterday's workout.  Kinda surprised by that as it was not a huge effort.  Oh well - old age I guess. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Surprisingly busy day - and no time for running.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

PM - 17.5 miles on the treadmill.  Watched the movie "The Walk" on Friday, and then today the documentary "Man on Wire" about Philippe Petit's wire walk between the World Trade Center towers. I was 8 years old at the time - and remember it vividly with fascination.  Still captivates me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles very easy with Finn - legs tired this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.000.008.00

PM - lunchtime treadmill workout 6 x mile at HM effort (6:27 pace) with a 200 meter rest/jog - with a 1 mile warm up and short cool down.  I was really tired and felt bad yesterday following my long run on Sunday afternoon, and had expected to have to wait until later this week to recover enough for a workout, but felt well enough this morning to do the workout today.  Felt great both physically and mentally.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - 4 very slow miles with Finn before work.

PM - 3.5 miles in the midday heat at lunchtime. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles on the treadmill including striders on the indoor track afterwards.

Comments
From Rob Murphy on Thu, Aug 17, 2017 at 15:03:29 from 67.166.78.47

Ready for fall?

From Bret on Fri, Aug 18, 2017 at 07:32:22 from 99.1.220.106

uh yeah...need some drier / cooler conditions for sure!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - 4 and change in the morning.

PM -  just short of 10 but felt terrible - so rounding up for the level of diffulty.   Probably should have pulled the plug early on this one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Planned day of rest.  Felt as if I was in need of a rest day after yesterday's run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 3 miles with Finn before work this morning.

PM - 4 miles at lunchtime just before the solar eclipse  - pretty hot outside - so I kept it short.  Legs felt like they had more pop in them from Saturday when they felt leaden.  

Comments
From allie on Tue, Aug 22, 2017 at 18:18:30 from 172.4.198.186

it went from unbearably hot to bearably hot during that two minute eclipse. i appreciated it. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - had to travel this afternoon to NYC for business. Met Richie around 6:30 for a run around Central Park and back to the hotel.  Harder effort than I had expected.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 10 miles with Richie in NYC up the trail along the westside - Hudson River and back.  Humid.  Felt crappy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - squeezed in 5 miles in San Francisco early this morning.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 4 miles in the morning after a late night return from SFO.

PM - 4 miles after work with Finn.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 very easy miles with Finn and with my friend Dan who is relatively new to running. We went out to the Trail in Forsyth and had a nice chat while we ran. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

PM - 18 mile long run on the treadmill.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles very easy with Finn before work today.  Lots on the schedule - likely my only run today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles outdoors at lunchtime.  Joined Strava yesterday.  Ran too fast today. 

Comments
From allie on Tue, Aug 29, 2017 at 16:48:50 from 172.4.198.186

strava!

don't forget to write

From Bret on Tue, Aug 29, 2017 at 17:14:57 from 99.1.220.106

Lol. I'm not goin anywhere.

From Jason D on Tue, Aug 29, 2017 at 19:11:21 from 73.144.91.168

I like Strava a lot but my blog love hasn't changed. I don't spend as much time as I used to on here, which makes me sad, but I used to spend a LOT of time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles with Finn before work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.004.000.007.75

PM - lunchtime 8 x 800 with a 2 min rest on the treadmill.  Good effort, felt solid /strong.  Ran the first 4 at just under 6 min pace AP 2:58 and then the next two at 2:54 AP and the last 2 at 2:50 and 2:45 respectively.  I question the calibration of the treadmill, but it cannot be that far off as I have done a couple of 800's workouts recently and averaged around 3:05 per rep outdoors.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM - around 13 miles with Richie in St. Pete this morning.  Super humid of course.  Good run though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - 3.5 miles very easy before church.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles moderate to fast-paced before hitting the road to head back to ATL.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 3 miles with Finn before work - Business travel this afternoon through the end of the week.

PM - 4 more miles on the treadmill at the hotel in Vegas before a reception event.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - 7.5 miles in Vegas - on the strip.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM - 8.5 miles this morning along some roads near the strip.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - just under 7.5 miles in Vegas before my flight home. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles easy back at home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

PM - 4.25 miles with Finn - quick. 

Comments
From allie on Mon, Sep 11, 2017 at 06:55:26 from 172.4.198.186

stay safe out there today!

From Bret on Mon, Sep 11, 2017 at 07:05:42 from 99.1.220.106

You Too!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today.  I was tired early - and had planned to run later in the day - but the weather got a bit ugly - and I did not feel like a treadmill run.  Decided to take a day off.

Comments
From Jon on Tue, Sep 12, 2017 at 06:54:36 from 165.156.40.14

Hurricane sounds like a good excuse

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

PM - 5.25 miles at lunchtime around the neighborhoods near my office in Sandy Springs. Had to turn around on one street which was blocked by a fallen tree and there was a police car stationed in front of it.  Lots of debris and downed trees and branches - but nothing too major to report.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - easy run with Finn before work - just under 3 miles.  Foot is achy.

PM - lunchtime - a little over 3 miles - quick after a 1 mile warm up.   Turned my ankle/foot on some Irma debris on the sidewalk - probably a pine cone (grrr).  Same foot that was achy this morning. 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

PM - I ran well today.  Start off planning to run easy if the foot hurt or if I did not feel great - but it all worked out and I ran the last 5 of the 7 total miles at a tempo pace on a hilly course.  Good effort. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

AM - 4.25 easy miles with Finn in the neighborhood.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

PM - just short of 9 miles with Finn exploring some areas near my house and on the golf course.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running - busy day and travel to Florida for a conference. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles around the golf course and hotel property in Orlando.  Humid/high dew point as expected. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Early, early wake up call for a flight back to ATL for work and presentations.  No running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles with Finn around the neighborhood.  Low light miles this week ahead of a marathon this weekend.  Heading to Berlin tomorrow.  

Comments
From allie on Thu, Sep 21, 2017 at 07:17:37 from 172.4.198.186

nice! good luck and enjoy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

AM - easy run with Finn - travel later today overnight to Germany. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - 3 mile or so walk to the Expo in Berlin and backto the hotel.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - 3.5 miles - shake-out exploratory run from the hotel to the finish and start area for Berlin.

Race: BMW Berlin Marathon (26.2 Miles) 03:35:24, Place overall: 7605, Place in age division: 881
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Berlin Marathon -  Not a great result today for me.  But I was pleased that I soldiered through a bit of an off day and finished relatively strong.  (Sept 25) After writing the below entry yesterday - based upon the reports of the leaders - I think I can attribute at least part of my difficulty to the sticky humid conditions.  It did not really dawn on me because the temps were much cooler than in ATL - but humidity was 99%.  

Weather conditions were wet/sloppy, cool and humid.  Temps in the upper 50's at the start.  It had rained steadily all night and in the morning it was foggy/misty with periods of light rain even in the race.  So the streets were quite wet and my shoes and socks were soaked by the end.  

Had a hard time with sleeping the night before.  I was tired around 8 pm local time and fell asleep only to be awakened by the thumping of some dance club nearby the hotel around 11:30 pm and then could not get back to sleep for about 2 hours.  So I slept in shifts or intervals. 

Hotel was within relatively easy walking distance to the start and finish which are pretty close to each other.  

Not really sure what happened to me today.  I felt a bit flat and never felt comfortable for most of the early miles.  I even suddenly started wretching around mile 7 as if I was going to throw-up; but that passed without any production thankfully.

Knowing I was not at my best - I decided to simply run by using my HR monitor in order to keep my pace in an aerobic HR range (top of the range unfortunately)-  to try to "consolidate my losses" as they say, and not completely blow-up by attempting to force things.  I went from running around 7:40 pace for the first 4-5 miles or so, to running 8's and the 8:10's and then even had a few 8:40's.  I would feel decent for a mile or so, and then feel bad again so my pacing was somewhat up and down but not with huge swings.  

Some interesting items of note about this race.  This marathon had only kilometers marked, as it is in Germany (I don't recall when running in Paris or London if they only marked k's or had some mile markers too) - with no mile markers at all.   No worries, my Garmin kept track with autolaps at every mile.  Water was sporadic at maybe every 3 to 4k in flimsy platic cups.  Picture thousands of those plastic cups on wet streets.  Most volunteers did not hand out water, so you had to pick it up yourself from the table.   That caused some crowding - and I even had someone bump into my watch at one of them, which inadvertantly recorded lap between mile 17 and 18.  There were maybe 2 stations in the entire race where I think they had the equivalent to a sports drink - otherwise it was tea.  The sports drink was very sugary and did not sit well with my already bad stomach.   Oh yeah, in the last 5k they had a special station for drinks which was Red Bull.  Odd. 

Anyway - the race did not get completely away from me and in the last 5k when the 3:30 pacers came upon me, I decided to not let them finish in front of me - so my last few miles were actually back to sub 8's.  Turns out the pacers started perhaps a little further back than I did at the start - or maybe they were slow today too because although I finished in front of them, my time was not sub-3:30.

Postitives:  I pushed through on an "off-day" in slightly less than ideal conditions and did not do too badly.  I finished strongly.  I last ran this race 10 years ago when I was in really poor marathon shape - and so I bested my younger self by over 30 mins.  In the official results my range of pace by 5k was an average 4:50 ppk (in the first 5k) to a high of 5:23 ppk (at 35k) -  which is less than a 30 secs per k range; with the last 5k at an average of 5:08 ppk.

 

 

Comments
From Donald Davis on Sun, Sep 24, 2017 at 13:47:33 from 96.18.226.22

I just read about this race. It sure had a lot of hype, and the end result of the leaders was very exciting. Good job sticking to it, even with many things working against you!

From allie on Tue, Sep 26, 2017 at 13:59:18 from 172.4.198.186

red bull and tea, huh? huh.

99% humidity is rough anytime, but just cruel for a marathon. sounds like you made smart adjustments, and good job pushing through despite not feeling well.

days like this can end with 20 min miles over the last 5k (i've done it!)...so i think you held up very well. :)

From Glory in the long run on Tue, Sep 26, 2017 at 23:47:51 from 67.2.79.156

Look at it this way, you beat Bekele and Kipsang, the greatest cross-country/track runner in the world and the marathon record holder, respectively. So not a bad day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

no running - full day of travel returning from Berlin.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - did an 2 easy miles this morning.  Actually was surprised at how limited the soreness and fatigue has been post race.  In retrospect, I suppose I really ran about 23 of the miles completely aerobically - and the last 5k was more like a fast finish long run workout.  Plus the race course is pancake flat. So - I did not get a huge amount of lactic acid or extended muscle strain from the event that I might have had, if I had been less conservative. I had decent hydration in the race, nice recovery stretching and food afterwards, and then sat on a plane resting my legs the next day for about 10 hours.  I suspect there will be some lingering fatigue - so I will take it mostly easy this week to allow for full recovery. 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles with Finn around the neighborhood before work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - not a great start to the day.  Awoke with a sore throat.  Decided to go for a run anyway - took a tumble on a sidewalk in the neighborhood - lost some skin on my hands.  Could have been much worse though beccause I let go of Finn's leash when I fell and he ran out into the road - and there was a car approaching.  Fortunately - my head lamp and so forth was seen by the driver in enough time for me to get the dog out of the road safely.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

Ran a 5k race in ATL this morning with 2 of my daughters and future son-in-law Marcus. Riley stayed back to run with Bradlea and I ran along with Marcus.  He kept it at 8 min pace - but suddenly at like less than a half mile left - he thought he was going to throw-up - so we stopped for about 90 seconds and then it passed.  Finished inside the new Mercedes-Benz Stadium - which was pretty cool.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sick - post marathon head cold is kicking pretty strongly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - quick 3.5 miles in between meetings - feeling slightly improved - but really  just wanted to get outside to get a run in.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Travel day 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - at a management off-site near Rome GA - place called Barnsley Gardens which is is a former pre-civil war southern plantation that has been converted in the 1990's to a golf resort.  Not much around - meetings were really early, so I ventured out with my headlamp around a very hilly/steep golf course cart path - very quiet, kinda spooky.  Still feeling poorly from a cold. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles early again on the golf course at Barnsley Gardens.  Kinda funny / weird seeing critters with their beady eye's lit up by my headlamp - but not being able to quite see the size of the body behind the eyes - just hoping it is a deer and nothing more menacing.  

Comments
From allie on Mon, Oct 09, 2017 at 10:40:15 from 172.4.198.186

yes, it's best just not to know what's looking back at you.

deer -- fine

fox/raccoon -- probably fine

possum -- dead

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - lunchtime - 6 miles - much better pace - but still not feeling all that well yet. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Still struggling with this cold - and I was otherwise tied up with yard work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles on the treadmill during the heavy afternoon rains from Nate.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - lunchtime run - 6  hilly miles - finally feeling better.  Enjoyed the steamy rainy run.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - very slow effort this morning with Finn - dew points in the 70's, rainy sticky - body felt tired this morning too - but it was going to be my only opportunity to run today with a busy work schedule. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.004.000.007.00

PM - treadmill workout - 2 x 2 miles at tempo with a 2 min rest.  1.5 mile warmup and 1.25 mile cool down.  Question the calibration of the treadmill for pace, which said I was running 6:22 pace at a 1% grade; but I worked off of my HR which was in a tempo zone. Felt good.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - just about 6 miles very slowly and easy on a very humid foggy morning.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles in the neighborhood - a bit faster than yesterday.  Daughter's wedding is tomorrow - got lots of wedding prep today. 

Comments
From Jason D on Sat, Oct 14, 2017 at 13:25:26 from 73.144.91.168

Congratulations! Have a great time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - 6.5 miles on the treadmill this morning. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Successful wedding ceremony and reception for my eldest daughter Bradlea yesterday.  No running today - suprisingly drained from teh prior days events - and in need of some rest today. 

Comments
From Rob Murphy on Mon, Oct 16, 2017 at 14:37:00 from 163.248.33.220

Congratulations!

From jtshad on Mon, Oct 16, 2017 at 15:38:23 from 141.221.191.225

Congratulations!

From Bret on Tue, Oct 17, 2017 at 13:01:49 from 216.234.133.229

Thanks guys!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.500.000.007.50

PM - lunchtime treadmill workout:  3 x 10 mins at MP with a 1 min rest - 15 mins warm up and about 10 mins cool down.  Good effort in targeted HR zone.  Treadmill's pace had me at 6:31 for the first 2 reps and 6:40 for the last one.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM - lunchtime run - easy - sunny, cool and dry - as you would expect (finally) this time of the year.  I found a new route - which is scenic, though with a good amount of hills - with one lengthy one near the end on Peachtree Dunwoody road which is about 1.2 miles in length with an average grade of 3% but it kicks up to 14% in a couple parts.  (Data by Strava).  I am enjoying Matt Fitzgerald's training log for his build up to Chicago.  He spent 12 weeks with the pros in Flagstaff.  What is interesting is that he is adamant that he's not an elite runner - but better than average - which is why his little experiment resonates with me.  He ended up running 2:39 which was a 2 min PR and about 10 mins faster than his fastest most recent marathon.  Not a bad result at age 46.

 

Comments
From allie on Tue, Oct 17, 2017 at 14:29:03 from 172.58.63.18

nice to know i'm heading back to non-muggy weather. :) i have finally been convinced to start using strava, so i'll look for you there.

also, congrats to your daughter!

From Bret on Wed, Oct 18, 2017 at 21:04:17 from 99.1.220.106

I saw the Strava follow! :)

Weather has been lovely this week.

From Jason D on Thu, Oct 19, 2017 at 19:28:45 from 73.144.91.168

That log is a gem! I just got lost in it, but will need to return to it this weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

AM - 2 miles with Finn - something's not right with him.  I think he's sick.  So I kept it short.  Came inside and did 10 mins on the treadmill walking at a 15% incline 3 mph.  

PM - Lunchtime treadmill tempo workout.  20 min warm up then 3 miles at tempo - and 10 min cool down.  Using HR to guage effort.  On this treadmill in the gym it was 6:47 pace.  

My doggie has taken a turn for the worse - we brought him to the vet who was puzzled by his condition.  Fevered and dehydrated and 3 of his four paws are red, irritated and by the end of the day they became progressively swollen and weeping.  We brought him home for the night since the fever broke and he had iv fluids in him.  Will sleep in shifts to take him into the ER if his condition worsens.  Vet gave him steroids and antibiotics - thinks he's got some bacterial infection.  Little guy is so sleepy lethargic and sad looking.  

Comments
From Jason D on Thu, Oct 19, 2017 at 19:01:54 from 73.144.91.168

I'm so sorry. Wishing him a speedy recovery. Poor pup.

From Bret on Fri, Oct 20, 2017 at 06:54:52 from 99.1.220.106

Thanks Jason - He's much better today. The meds seem to have addressed the infection and swelling and he's progressing well.

From allie on Fri, Oct 20, 2017 at 08:35:02 from 172.4.198.186

:(

glad he's doing better

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - ~15 mins on the treadmill 15% incline walking 3 mph

PM - Lunchtime 7 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 1 mile walking on treadmill @15% incline 3.4 mph

PM - 5 miles easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

PM - lunchtime - Long run at the Forsyth Greenway - mostly flat lots of boardwalks - one sharp climb.  Kept the pace and HR easy enough - with a fast finish in the last 2 miles.  Legs were tired in the last 4-5 miles. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day - family time. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

AM - ~ 1 mile on the treadmill walking @13% incline at 3 mph.  Stretching foam rolling and yoga afterwards.  No lingering soreness or residuals from Saturday's long run - and a day of rest on Sunday.  Pouring down rain outside - hoping to get an outdoor run in at lunchtime - but may stay indoors if it is not cleared up by then. 

PM - treadmill MP workout.  2 x 10 mins @ MP after a 20 min warm up and a 10 min cool down.  Felt heavy and like the pace was too much effort - even my warm up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - a little over 4 miles - easy shakeout.  Lower back upper left leg is tight and tender.  Tried to roll it out and stretch.  May need to lighten the volume for a few days.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - Cross training:  1 mile or so walking on the treadmill at 13% incline @ 3 mph.  2000 meters of indoor rowing.  

PM - travel to NYC for business dinner and board meeting.  Got in early enough to squeeze in a run up through Central Park.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - early run up the Hudson River bike trail - a bit on the slow side - not feeling all that great the first part of the run.  Felt better towards the end. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - about 2 miles easy with Finn.  He's been on a slow recovery from the bacterial infection that had him down the last week or so.  This was the first time in over a week, that he was awake before me in the morning and really wanted to let me know he was ready for a run - so I kept it short and easy and he seemed to be fine.

PM - Lunchtime - a little over 6 miles.  Testing out the new Apple Watch... I think there will be a fair amount of getting used the features and differences on the device from the Garmin.  I like that I have the cellular feature and can be reached or can call or text if there is an emergency for some reason - and I like that I have the option of audio/music/books etc. if I want to use that without having to carry a phone with me.  I am not crazy about the actual running app yet particularly the size of the display and the data/information configuration.  The ease of use of the touchscreen with sweaty fingers was frustrating.  I will give it a few more uses to sort out my preferences and see if I can make friends with it.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

PM - a little over 11 miles today in the rain.  Ran a couple of miles with Finn who is doing much better - then headed out without him.  Unintentionally found lots of hills on this route - but I enjoyed most of it.  

Experimented with the Apple Watch and the Garmin - on each wrist.  Early on, the Apple watch was showing faster splits, but about 7 miles in - the Garmin started showing faster splits - and they were both getting close to the same mile markers.   Weird.  I think the HR were relatively the same.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - a little over 5 miles on the treadmill.  Cold and windy outside.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Awoke with a cold this morning...no running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - lunchtime easy 4 - still not over the cold but felt well enough to run.  Then I tripped and fell (again) losing yet more skin on both hands.  Going to need to invest in some type of protection. Ouch.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

PM - in St Pete for a client fundraiser function.  5 miles on the bay front and Snell Isle.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles very easy in St Pete ahead of a day of client golf.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day before another out of town Marathon adventure.  Head to NYC tomorrow morning for the race on Sunday.  2nd Marathon in 6 weeks.  Running with Richie for fun this time.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running - travel day to NYC

Race: New York City Marathon (26.2 Miles) 03:43:43
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

I was invited by my friend, Richie who sponsors a Team For Kids team to join him in this race after he was unable to join me in Berlin as previously planned.  The plan for NYC was to run it together at a managable pace and perhaps finish strong if we both felt good.  

We arrived on Saturday afternoon - and I met (was re-aquainted with) his two high school track and cross country teammates would would be running with us.  Had lunch and dinner together, stayed in the same hotel and traveled via the Staten Island Ferry together to the start.  Great time, commraderie and a nice time getting our way throught 5 boroughs together.

We ran consistently ran right at 8 min pace through the first half of the race.  The weather was not comfortable for racing - high humidity and dew point, but with cloud cover and misting rain.  Not too disimilar to Berlin a few weeks ago.  When the conditions are unfavorable like that, I generally keep myself in check by locking into an HR rate that I know will get me through the race without a struggle.  

Well - we happened upon another former high school running friend of theirs just before mile 13 - and she was running a bit faster than our pace.  Perhaps due to the excitement of that connection - Richie latched on to that pace and we started running a series of faster miles all the way down to 7:20 pace at mile 17 - which include the climb over the 59th street bridge.  Because of pushing the pace, my HR was well above my conservative range for those miles and having crossed that threshold - I was toast.   If I had been running by myself or had just protested and just kept at the pace we were running, I think I would been fine.  As a result,  I lost contact with them just before mile 17 and then the last 8 miles I had to back off the pace - to attempt to get my HR down and essentially "ride the struggle bus" to the finish.   Kind of a miserable experience to finish things up.  But overall we had a nice time together.  I ended up about 10 mins behind everyone - who all eventually split apart in the last miles as well.  Was extremely pleased to hear that Shalane won the women's race. 

Comments
From jtshad on Tue, Nov 07, 2017 at 13:04:33 from 141.221.191.225

Nice job, good to hook up with friends, wise to pay attention to what your body was telling you.

From allie on Sun, Nov 12, 2017 at 08:05:59 from 172.4.198.186

sounds like a fun time, even with the little ride on the struggle bus. nice work.

shalane is so cool

From Jason D on Mon, Nov 13, 2017 at 20:18:18 from 73.144.91.168

Another New York Marathon! I both love and hate running with others as I tend to run too fast. I've done this too close to two different half marathons and compromised the effort. Still better than going solo all the time though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

PM - 2 easy miles to shake things out from Sunday.  No lingering fatigue or soreness at all.  Going to take it easy for several days nevertheless. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles easy at lunchtime.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM- a little over 6 miles on the treadmill.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - hike with the family at Kennesaw Mountain- little bit over 2 miles. 

PM - little over 3 miles on the treadmill.  Struggling with a chest cold.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - still sick but wanting to get out - I did a mile with Finn outside and then another 2 indoors on the treadmill.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sick!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - took Finn out for a little jog this morning.  I am still not feeling well.  Cannot seem to shake this cold.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - feeling a little better today.  I think I had the flu (as opposed to a bad cold).  Anyway - I did about 5 miles today at lunchtime.  Really nice weather - sunny and cool.  Had not planned to go that far after being that sick, but I felt fine for most of the run. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 mile treadmill run after work.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

PM - 4.5 miles on the golf course with Finn on his first proper run in weeks since he got sick. He’s doing so much better.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - a little over 5 miles with Finn.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

AM - 5 miles along the waterfront in Corpus Christi- here in business for the day. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - 3 miles on the treadmill after work.  Feeling “off.”  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles without a watch around the neighbourhood- working from home. 

Race: ATC - Thanksgiving Day 5k (3.107 Miles) 00:21:30, Place overall: 72, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.003.120.004.62

Atlanta Track Club - Thanksgiving Day 5k.   Normally we have a bunch of friends and family visiting us for the holiday and we “run” this event as a group.  This year it was just two of my girls and Riley’s boyfriend- so I decided to give a solo effort for a change today.   Hilly course had me cautious early-on but I opened up a bit in the last mile.  7:02, 7:07 and 6:42 with the last .1 at sub 6 pace.  Great weather.   Oddly, I finished 1st in the Grand Master category.  

Happy Thanksgiving!

Comments
From Rob Murphy on Thu, Nov 23, 2017 at 19:21:16 from 75.166.11.29

Always nice to see a grand masters category. Happy Thanksgiving.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM - a few miles with Finn in the neighborhood and then a few more on the treadmill.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles easy in Gainesville- came down last night for the game today; Delaney is a senior and so this was our last opportunity to catch a game with her before she graduates in the Spring.  Ran around campus before sunrise - pleasant weather.  

Comments
From Rob Murphy on Sat, Nov 25, 2017 at 06:37:47 from 75.166.11.29

Have fun. Go Gators!

From Tom K on Sat, Nov 25, 2017 at 07:56:55 from 66.87.148.139

Over here, let me hear you! Orange! Blue! Orange! Blue!

From Bret on Sat, Nov 25, 2017 at 08:01:53 from 107.77.104.32

Go Gators! :)

From dugco on Sat, Nov 25, 2017 at 08:28:54 from 98.230.85.182

Say hey to Cynda! She stayed in Gainesville after graduation in 2014 working for an event management company. Good luck to our respective suckful teams :(

From allie on Sat, Nov 25, 2017 at 09:47:26 from 172.4.198.186

F-L-O-R-I-D-A

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 2 miles easy on the treadmill before work.  Beginning a focused aerobic base-training cycle.

PM - 6 miles on the treadmill at lunchtime.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 2 miles on the treadmill 

PM - 6 miles after work on the Riverside Trail in Roswell along the Chattahoochee river. Was hoping for some softer trails but this was mostly paved or boardwalk.   Completely flat though which was nice - and lots of runners.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 2 miles easy with Finn in the early morning dark mist/fog.

PM - 6 miles on the treadmill at lunchtime.  Felt tired/crappy.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 2.5 miles with Finn in the early morning cool fog.

PM - at lunchtime - just under 6.5 miles.  Hilly route, but nevertheless on the slow side of my normal training pace.  Warmer and more humid today and was just trying not to strain too much on this one.  Feeling a little tired again today. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - 2 miles on the treadmill at home before work.

PM - 5.5 miles on the golf course with Finn.  Let him off lead for much of the run.  He thoroughly enjoyed it and I thoroughly enjoyed watching him. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

PM - 9.5 miles in the late afternoon- mild temps - enjoyable run. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 miles easy with Finn on an unseasonably warm afternoon.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 2 miles on the treadmill before work.

PM - 7 miles on the treadmill at lunchtime.  Felt good. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 2.5 miles with Finn before work this morning.

PM - 5.5 miles at lunchtime - overcast and starting to rain.  Cooler temps expected starting tomorrow.  Felt a bit tired on this one.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM - 5k this morning before work with Finn in the neighborhood. Much cooler this morning.  

PM - 7.5 mile or so on the treadmill at lunchtime.  Faster pace.  Good effort.  

Comments
From Rob Murphy on Wed, Dec 06, 2017 at 20:18:42 from 67.166.78.47

"Faster" pace for me these days is sub 8 minutes.

From Bret on Wed, Dec 06, 2017 at 20:25:41 from 99.1.220.106

As it was for me as well - today 7:30!

From Rob Murphy on Wed, Dec 06, 2017 at 21:13:23 from 67.166.78.47

That's a tempo run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 2 miles on the treadmill before work. 

PM - 7 miles on the treadmill after work. May get some snow here overnight. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - lots more snow than I had expected - so Finn and I went for a run on the golf course    Conditions were quite slippery in spots.    I only fell 5 times though, but Finn had a blast - which made this a fun run.   

Good news - the golf course was in financial trouble and could not find a buyer - so the city got a grant from an organization that converts golf courses to parks.  No development will take place and the course will become a passive green space with trails etc.  Ironically that’s what I have been using it for since I moved here - sort of without official permission.   

 

PM - About 1.5 mile walk in the snow to try to "rescue" daughter Delaney on her way back from college, who had to abandon her car about 3 miles from the house.  The road she was on was impassible (not plowed or treated) and when she tried to turn around, she got stuck in a snowy muddy driveway.  We tried to drive out to her - but could not get our SUV out of the neighborhood due to the roads.  So we set out on foot to meet her halfway.  About a third of the way, a couple in a 4 wheel drive truck picked her up and got her to our neighborhood entrance.  

Comments
From Rob Murphy on Fri, Dec 08, 2017 at 16:34:53 from 67.166.78.47

Come out here and warm up. No snow at all.

That golf cours idea is cool.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 4.5 miles to retrieve Delaney’s car where she got stuck in the snow.  Sun was out by 10 am - and the snow melt has begun. Got nearly 8 inches of the white stuff.  

PM - 3.5 miles with Riley and Finn late afternoon.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM - 10.5 miles on the treadmill this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 2 miles on the treadmill - too cold (26) and icy for an outdoor run this morning.

PM - lunchtime run on the treadmill - tempo effort 6 miles overall 7:16 pace - but the last three miles were sub 7 mins.  No time for a proper cool down.  Good effort.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - 2.5 miles in the cold with Finn this morning.  He needed some exercise.  We still have snow and ice on the ground and sidewalks up in my neighborhood - so I stayed in the roads where it was dry.

PM - 5.0 miles on the treadmill.  Wind picked up to about 20 mph and the sun wasn't out. Felt colder at noon than it did in the morning - and I did not bring gloves or a long sleeve shirt for those conditions.  So indoors I stayed.   Kept the pace very slow and easy - as I was feeling the drain of the tempo run from yesterday.  Good foam rolling and stretching after.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 2 miles easy on the treadmill before work.  Wind chill was in the low 20's.  

PM - Lunchtime run.  Decided to go outside for a run - but still uncomfortable outside with a cool wind - still in the 30's.  Tried for a new route - took a tumble right about a mile into the run.  Hands were tucked into my long sleeves - so no abrasions on my hands, but my knee was scraped.  I actually stepped into a rut on the road and rolled my left foot.  Still sore as I type this.  Was able to get 7 miles in nonetheless. 

Fall count for 2017 = 4 times.   :( (3 in the last 2 months)  Not counting the falls on the golf course last Friday in the ice and snow.  

Comments
From allie on Wed, Dec 13, 2017 at 14:12:17 from 172.4.198.186

:( sorry. i'm glad your hands were spared this time

From Bret on Wed, Dec 13, 2017 at 14:30:56 from 216.234.133.229

Thanks. The ankle roll was more significant than I had realized. After being off of it for a couple of hours, it was extremely stiff/tender/sore when I got up to walk around. But hey - my hands are not bleeding - :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - very easy jog to do "damage assessment" from yesterday's fall.  I was not going to run but Finn was keen to head outside.  Overall not too bad.  Left foot has a blister on the side (not sure of its origin) and anteriorly the ankle has some swelling.  Fortunately it is really only sore/painful with lateral motion - and so, running in a forward direction is not impacted.  Right knee and right hip have soreness from bruising - but again - nothing significant.  

PM - 7.25 miles on the treadmill after work.  

Comments
From Rob Murphy on Thu, Dec 14, 2017 at 18:43:05 from 67.166.78.47

Sorry about the fall. Fortunately, we heal fast at our age!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM  - 2 miles on the treadmill.

PM - 4.5 miles on the golf course with Finn.  Cold out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

PM - 8.5 miles on the treadmill after a day of chopping firewood. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles in a cold light rain with Finn.  He was a filthy mess after this one.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 3 miles on the treadmill. 

PM - 3 miles after work with Riley, Finn and Artur. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 2 miles on the treadmill before work. 

PM - 4 miles on the treadmill at lunchtime - busy work schedule today - not enough time for a longer run.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - unhappily my only (short) run of the day - 3 miles on the treadmill.  Too many other things going on to fit a longer run in. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 3.5 miles around the neighborhood with Finn before work.

PM - 6.5 miles on the treadmill at lunchtime. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 4.5 miles on the treadmill.

PM - 5.5 miles on the golf course in the rain with Finn.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles on the treadmill- not feeling it today.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles with Finn.  He crushed the late miles.   Nice run.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

PM - Merry Christmas- 5.5 miles on the golf course with Finn on a rather chilly afternoon - with wind chills in the 20s.   

Comments
From Jason D on Tue, Dec 26, 2017 at 20:34:11 from 73.144.91.168

A belated Merry Christmas, Bret.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 2 miles on the treadmill. 

PM - 6 more miles at the end of the day.  Did not feel like going outdoors.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.350.000.000.007.35

AM - 4.25 miles on a mid-morning run with Finn - I seem to be trending faster lately in my easy runs.  

PM - 5k easy run on the Milton Trail with Riley and Finn. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.001.501.7510.25

AM - 2 miles on the treadmill and then 1000 meters of indoor rowing followed by some stretching and push-ups/sit ups. 

PM - treadmill workout:  13 x 400 @ VO2 max /threshold with 400 rest.  1.25 mile warm up and .75 miles cool down.  Good workout - started out doing 6:31 pace and worked my way down to  5:42 pace for the last one.  Meant to do 12, but decided to one more for good measure.  

Comments
From Rob Murphy on Thu, Dec 28, 2017 at 17:20:55 from 67.166.78.47

Nice work! I'm trying to do two workouts each week until early February.

From Bret on Fri, Dec 29, 2017 at 15:06:46 from 99.1.220.106

Thanks Rob. I noticed you have done a few already. How is your body responding with that type of schedule?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - a few miles on the treadmill this morning - a little creaky to start, but overall - not feeling too bad after yesterday's workout.  Did 1000 meters on the indoor rower and some stretching and foam rolling.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - just under 6 miles outside with Finn - but it was windy and cold - so I brought him home and then did just a little over 6 miles on the treadmill. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

 

PM - 4 miles on the treadmill on a cold afternoon.  Did 2000 meters of indoor rowing after. 

Had a decent year of running in 2017.  Just over 2200 miles logged; and no serious injuries.   I raced the gamut of distances too. My first ultra marathon of 50 miles (symbolic of being age 50); 2 marathons (Berlin and NYC); half marathon (Des News); 5ks amd 10ks and 2 track races at all-comers meets of 3000 and a mile.  I ran with friends and ran a few competitively.  

Looking forward to the New Year - with some additional volume and some new experiences - like my first cross country race since high school.   

Happy New Year!

Comments
From Rob Murphy on Sun, Dec 31, 2017 at 17:24:43 from 67.166.78.47

Sounds like you're no particular type of runner - just a runner!

From Jason D on Sun, Dec 31, 2017 at 20:54:29 from 73.144.91.168

I'm still itching to make my cross country debut!

Happy New Year, Bret.

From Bret on Mon, Jan 01, 2018 at 16:45:51 from 99.1.220.106

Too old to specialize Rob :)

Happy New Year to you both.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2053.05104.5145.827.852211.23
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