Bret

Milton High School Lacrosse 5k

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Location:

Milton,GA,USA

Member Since:

Jul 27, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PR's -

Mile - 4:38    (High School)

2 Mile - 10:12 (High School) 

3 mile - 15:51 (High School)

10k - 35:19 (High School)

Marathon - 2:59 marathon (London -2013)

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

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

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

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

 

 

Short-Term Running Goals:

Sub 3 hour marathon

Long-Term Running Goals:

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

Personal:

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

Favorite Blogs:

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

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

Miles:This week: 28.25 Month: 124.25 Year: 124.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1823.15143.5945.9223.212035.87
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.008.00

AM - 2 miles on the treadmill - followed by some indoor rowing.  Really cold out this morning - decided not to venture outside.

PM - Tempo effort.  I had thought about doing a 5k race this morning at Piedmont Park - but decided that I did not feel like dealing with single digit wind chill temps - so instead I did a 5k effort on the treadmill this afternoon.  Started conservatively at 6:58 and gradually worked down to 6:30 pace - with the last .1 was 6:15 pace.  Pleased with the HR through much of the workout and how I felt overall.  

Comments
From allie on Mon, Jan 01, 2018 at 17:54:02 from 172.4.198.186

why is it so cold here now, ahhh!

happy 2018

From Bret on Tue, Jan 02, 2018 at 11:55:17 from 216.234.133.229

HNY!!

Even my office building is too cold. People are wearing hats and coats - and one lady has a blanket around her at her desk!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 2 miles on the treadmill this morning - since it was 10 degrees in my neighborhood at 6 am.

PM - still too cold outside; 8 miles on the treadmill at lunchtime.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - just under 9 miles of indoor cycling.  Legs/feet tired or sore from multiple treadmill days, plus usually weak the 2nd day after a workout.  So I opted for low impact.

 

PM - lunchtime treadmill run of 5 miles - still below freezing outside.  Not feeling very energetic today.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.001.250.008.00

AM - 2 miles on the treadmill followed by 2000 meters of indoor rowing, then some stretching, foam rolling, sit-ups and push-ups. 

PM - treadmill workout (wind-chill 12 degrees at lunchtime) - 10 x ~200 meters with a 2 mile warm up and 1.5 mile cooldown.  Hard to properly gauge on a treadmill if these are equivalent of outdoor / track efforts.  I suspect it is not - particulary for short reps like these.  I am able to get the leg turn-over to keep up with belt, but am I really "driving" the wattage for the pace the same as I would on a track?  Anyway - did the first 5 or so at 5:30 pace and moved my way down to 5:10 pace on the last one...so I was in the low 40's to upper 30's for splits.  When it is a warmer day, I shall compare efforts outside on a track.

In any event, I felt solid and strong and like where I am right now running-wise.  I'd like to have more volume, but I feel as though I am balancing well-enough to get some quality work in, without injury or too much fatigue.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - 2 miles easy on the treadmill before work.  Wind chill was 4.  Temp was 15.  

PM - took Finn out on the golf course for about 4.5 miles when the temperatures got near 30 later in the day.  

30 mins on the indoor spin bike afterwards

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM - 12 miles on the treadmill.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - 2 miles on the treadmill and then some indoor rowing and then some stretching followed by push ups and sit ups before church.

I ended up not doing anything else today.  My dog had me up a few times last night as he was getting sick - so I had a few less hours of sleep than normal.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.150.000.003.108.25

AM - 3 miles on the treadmill, followed by indoor rowing - 2000 meters.

PM - lunchtime - treadmill workout (rainy/freezing rain and in the 30's) - 5 x 1000's with 400 rest.  Did the first couple at 6:07 and 6:03 pace respectively, then the last three were at 5:56, 5:56 and then 5:50 pace.  The treadmill easily switches from kms to miles on the display - which was nice.  I had limited time at lunch today - so I had not much time for   a cool down.  This was clearly the hardest workout based on perceived effort that I have done in months.  I really had to concentrate to get the last 400 of the last 2 reps done.  Pleased with my progress and how I felt during the workout.  

Comments
From Rob Murphy on Tue, Jan 09, 2018 at 12:34:00 from 163.248.33.220

Not bad!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 2.5 miles outdoors (!) with Finn in the cool fog/mist before work.  Legs and body were sore / fatigued from yesterday's workout - but Finn really needed to get outside for some exercise.

PM - lunchtime 3.5 miles - limited lunch hour today - temps were in the low 50's and completely reasonable.  

Comments
From allie on Tue, Jan 09, 2018 at 15:59:57 from 172.4.198.186

and the sun came out, too! a lovely day.

also, nice job with that workout yesterday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 2 miles very early on the treadmill before a flight for work.

PM - 6 miles on the streets of Miami; here on business for a couple of days. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - a little over 2 miles easy shakeout in Miami before meetings and golf.

PM - just less than 8 miles from the hotel across the bridge to Key Biscayne and back.  Legs felt a little weak but otherwise I felt very good.  

Comments
From Jason D on Thu, Jan 11, 2018 at 18:50:17 from 73.144.91.168

How's your golf game?

From Bret on Sat, Jan 13, 2018 at 15:34:43 from 99.1.220.106

Meh ... I am a better runner than I am a golfer. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - just a couple of miles before heading to the airport 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 45 mins on the indoor bike - 13.6 miles decent effort. 

PM - 5 miles slowly on the treadmill.  Tired from the traveling this week.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Complete day of rest.  First day off since November.  Legs and mental attitude told me it was time.

Comments
From allie on Tue, Jan 16, 2018 at 19:53:40 from 172.4.198.186

nice -- that's a long streak. but rest is good, too. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.001.750.008.00

AM - 2.5 miles on the golf course with Finn.

PM - Treadmill workout 13 x 200 with a 300 rest.  The day off yesterday was just what I needed.  Felt very good today.   All of the reps were between 39-41 seconds.  Don't think I could have gone much faster without really being concerned with falling off. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 2 miles on the treadmill early - followed by some indoor rowing and stretching/rolling.

PM - 4 miles on the treadmill late after dinner - needed to squeeze some miles in on a busy day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 2 miles on the treadmill and 2000 meters of indoor rowing.  My office closed today due to weather.  Got about 1.5 inches of snow and the temp with the windchill this morning at my house is -2.

PM - crosstraining 45 mins on the indoor bike - 14.5 miles just under 20 mph.  

Comments
From allie on Wed, Jan 17, 2018 at 07:31:21 from 172.4.198.186

happy snow day :)

From Bret on Wed, Jan 17, 2018 at 07:52:15 from 99.1.220.106

I think ATL is trying to make you feel like you are in SLC

From allie on Wed, Jan 17, 2018 at 07:53:18 from 172.4.198.186

haha, for real!

quite the winter so far

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - 2 miles on the treadmill followed by 2000 meters of indoor rowing.  Stretching foam rolling, push-ups and sit-ups.  Started into work but could not get up the hill out of the neighborhood due to the icy road. 14 degrees. 

Probably about time that the city of Atlanta realizes that it needs to incorporate winter weather services - such as road clearing / treating as with most major cities in the US.  We've been here 4 winters and every year we have "snow days" that in most cold weather locations, would have had little impact.

PM - 5.5 miles on the former golf course (soon to be passive greenspace and trails) with Finn.    It is still about 50% covered with thin layer of snow and ice. (There was actually a "golfer" on the second hole walking with a bag - using the "free" track before it transitions from a golf course - but I imagine it was a challenge to find his ball when it landed in the snow).  It warmed to 31 degrees by lunchtime and the sun was out - and I could not face another indoor treadmill run.  Finn was estatic with the activity.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 miles easy after work.  Planning to try to race tomorrow. 

Race: Milton High School Lacrosse 5k (3.107 Miles) 00:20:33, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.003.115.61

Milton High School Boys Lacrosse Team 5k Fundraiser.

Had a decent race today.  Local race - not a big crowd, perhaps less than 100 participants.  

Pre-race warm up - felt bad.  Temps were cool, but not bad.  May have gotten to nearly 40 degrees by the time of the start, which was a really nice/civilized 11 am.  

Did not ascertain much in the way of obvious fast runners except for one.  He looked to be a high school cross country athlete.  Race course map was non-existent.  I figured out much of the course during my warm-up.  As we stood awaiting the start, I asked a runner next to me if he knew the course, and he described it as if he'd run the race before.  He appeared to be in my age division, and shot out quickly at the start - so I decided I would have to keep him close.  The race had several of high school lacrosse team players (both boys and girls) who were bunched-up and goofing around in the first 600 meters.  When we came to an early U-turn, I was in 6th place.  The fast runner that noticed at the start had already gapped the field by 150 meters.  

Gradually, I began to settle in and pick-off each of the runners in front of me.  By the first mile split I was in 3rd place and tucked in behind the 2nd place runner who looked to be high school age.  There was some wind that I allowed him to block, but I noticed he was weaker than me on the uphills, but faster than me on the downhills.  Once I could see the turn-around at 2 miles and shouted some encouragement to the first place runner, I moved past the second place runner and headed back uphill.  With a half mile left to go, I could not hear anyone behind me, and I could not see the first place runner ahead - so I was essentially running a time trial to finish up.  

So - 2nd place overall, and first place in Masters.  The winner was 18 years old.  Did not post his time, but I suspect it was below 18 mins.

I was pleased with my first two splits:  6:18 and 6:21.  Third mile split was slower at 6:59 but my perceived effort felt about the same - so I attribute the slow down to the long hill and essentially running by myself for the whole of that mile.  I finished strong with a split of 6:14 per mile according to my watch for the last .1  My average pace was 6:33.

Overall I was happy with this. I competed well and with the exception of the 3rd mile split, I would have been extremely satisfied with the effort.  

Comments
From jtshad on Sat, Jan 20, 2018 at 11:34:39 from 173.198.176.201

Nice race!

From Rob Murphy on Sat, Jan 20, 2018 at 12:37:37 from 67.177.28.4

Agreed. Hills will slow you down.

Nice job.

From Jason D on Fri, Jan 26, 2018 at 14:27:49 from 73.144.91.168

Nice race, Bret.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

PM - 4.25 easy miles with Finn and Riley on the former golf course on a really nice afternoon. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - just under 3 miles this morning with Finn before work.

Long workday with no opportunities for a second run today. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.500.007.50

AM - 5k with Finn before work.  Did some indoor rowing afterwards.

PM - lunchtime treadmill workout 10 x 300 w/ a 100 meter rest.  Good solid effort for leg turn over.  Most were at 5:25 pace.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 5k with Finn and Riley before work.  Chillier this morning.  Legs/body were fatigued and sore from yesterday's workout.  Work schedule today may prevent further running today. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.000.000.009.00

AM - 3 miles with Finn before work.  In the 20's this morning - face felt it.  Indoor rowing and stretching after.

PM - lunchtime - treadmill tempo - 1.5 mile warm-up; 4 miles at tempo (6:44 pace) and then .5 mile cool down.  Good effort - felt a little "stretched" in the last 10 mins or so - as my HR drifted a little above threshold.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM -  2 miles easy on the treadmill.

PM - 3.5 miles with Riley and Finn on the golf course.  New XC spikes came in the mail today - so I wanted to try them out.  Jury is still out on the verdict with them.  Kept the run short just because the shoes were new and different.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 5 miles at lunchtime with Finn. Had planned to run a few easy miles with him and then go back out to get in a longer run.  But I ended up feeling really good and so I just went with it running mid to low 7 min pace for the last 3 miles.  It was fun. I will try to go back out later for a few more.  

Got 3 more in later.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Busy day - got 3 miles on the treadmill late.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 5k with Finn in the neighborhood before work.  2000 meters of indoor rowing.

PM - lunchtime 6 miles on the treadmill

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.001.000.004.50

PM - treadmill workout.  6 x 200 with equal rest - 2 mile warmup and 1 mile cool down. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 5k with Finn on an icy cold morning.  I was not inclined to run outdoors but Finn was very persuasive. 

PM - 5 more on the treadmill at lunchtime.  It was actually pretty nice out and had warmed to nearly 45 degrees - but I was in a time crunch and treadmills tend to take the potential of an outdoor run taking too long out of the equation. 

Comments
From Rob Murphy on Wed, Jan 31, 2018 at 09:35:13 from 163.248.33.220

Still crazy warm here. Not liking forward to your cold!

From Bret on Wed, Jan 31, 2018 at 12:54:10 from 216.234.133.229

Rainy and in the 50s tomorrow when you arrive. Could be worse.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - very early run of 3 miles with Finn before work this morning.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - 3.5 miles on the golf course with Finn and Rob with some striders at the end.  

Race: USATF Cross Country Championships (4.97 Miles) 00:34:50, Place overall: 64
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.000.005.007.75

USATF Cross Country Championship in Tallahassee, Florida - Really glad Rob came up with the idea and asked me to enter this race.  I have not run a cross country event since high school - and the last one Rob and I ran together was about 35 years ago.  Doug and his wife were kind hosts to us as we drove down to Tally from Atlanta on Friday - providing us all we needed for the race.   (We need to get Doug to run with us next time, too).

The event was top shelf - well-organized and very cool too.  The Apalachee Regional Park is a cross-country specific venue - which I had first seen about 6 years ago when one of my daughters was in high school, and it was and continues to be the site of the Florida high school state cross country championships, and it serves as FSU's home cross country course.  It is laid out very well for spectators, with stands and a jumbotron with live action from multiple views on the course including the lead vehicle Gator/ATV golf cart - and scrolling updates with competitors' live results / upates during each race.  In the last few years they have widened the course to where it is a minimum of 10 meters wide - and the surface includes grass, packed dirt/clay and crushed /packed shells.  It boasts a mostly flat terrain, but enough ups and downs at key points in the course to make it interesting.

Rob and I warmed up on the warm up course (they have a separate warm-up trail of 1.25 miles to keep runners off the course while the events were going on - they have thought of everything it seams).  We watched the Community 5k and the Women's Masters 6k before we headed to the start for the Men's Masters 8k.  There were teams and runners from all over the US from age 40 up to 80's.   Everyone was all business on the starting line - and was both excited and I was nostaglic for my high school days - and thankful that I am still able to line up for running events this many years later.  

Competition was very strong - with around 107 participants.  I found myself running with a little too much adreniline in the first mile, but settled into a measured pace to account for the constantly changing surface and turns.  My splits were 6:26, 6:53, 6:59, 7:14 and 6:59.  I would like to say that I competed well, but honestly, I think I passed one person in the first 2 miles and someone passed, me and then my place never changed.  Finished reasonably strong trying to catch my nearest competition but ran out of space. 

Overall I enjoyed the race - especially spending some time with old friends and getting a chance to do something a little bit different.  

  

 

Comments
From Rob Murphy on Sun, Feb 04, 2018 at 11:53:11 from 67.177.28.4

Great race Bret! Much better report than mine which I typed at 4 am.

From dugco on Sun, Feb 04, 2018 at 14:04:50 from 98.192.155.37

Great report, Bret - I almost feel like I was there! Check your email for a link to a gallery of pics... I'll let you guys decide if you want to share them further - they're mostly flattering ;-)

From Jason D on Sun, Feb 04, 2018 at 16:02:30 from 73.144.91.168

Nice work, Bret. I figure you hooked up with Rob when I saw your Strava upload. That's a fine race report too. It sounds like a really nice venue.

From jtshad on Mon, Feb 05, 2018 at 14:47:59 from 141.221.191.225

Nice race and good times with old friends.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off from running following the race and travel yesterday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles easy on the treadmill at lunchtime.

Comments
From Rob Murphy on Mon, Feb 05, 2018 at 13:39:22 from 163.248.33.220

Pretty much what I'm going to do. Still sore!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM - 2 mile shakeout on the treadmill before work

PM - lunchtime run 6.25 miles.  Legs still feeling less than 100%.  Ended up running faster than I had perceived. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 2 miles on the treadmill before work because it was raining.

PM - 4 miles on the treadmill at lunchtime because it was raining and because I had limited time.  Not feeling all that fresh this week - kinda feeling some hang-over from the race and travel over the weekend still.  

Comments
From Rob Murphy on Wed, Feb 07, 2018 at 13:33:06 from 163.248.33.220

I'm struggling this week too. Just treading water.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Not a moment for a run today - early start at work and a board meeting and then we had a group over to our house in the evening.  Probably not bad that I had a day off, I have been dragging. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 3 miles with Finn on the golf course - temps in the 30's, grass frozen/icy and lots of deer for him to chase around.  

PM - 6 more miles on the treadmill after work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

PM - 11 miles on the treadmill.  Rain started last night and is supposed to continue through Monday.  

Comments
From Rob Murphy on Sat, Feb 10, 2018 at 14:08:52 from 67.177.28.4

We actually got a little snow this morning.I love running in light snow so it felt great during the race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 5 muddy wet miles on the golf course with Finn and Riley.  Quick dog bath for Finn and then 2000 meters of rowing and 3 more miles on the treadmill.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

AM - 3.25 miles in something like a drizzle or mist/fog - maybe mizzle with Finn before work this morning.  Have not seen the sun since Friday.   But, it has been much warmer and humid.

PM - 8.0 miles on the treadmill at lunchtime today.  HR was in a good range - but I felt a little like I was "pushing" more than I should have felt over the last 3 miles or so.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

 

AM - 4 miles on the treadmill easy effort. 

PM - 6 more after work. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - just a shade under 4 miles this morning with Finn before work. 

PM - 7 miles at lunchtime.  Faster pace than planned - probably more effort than called for.  Sun almost made its first appearance since last Friday, but then changed its mind.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - lunchtime treadmill 10 miles.  Felt refreshingly easy.  I skipped the morning run today as my legs felt the volume of miles of the last few days.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

AM - a little over 4 miles this morning with Finn before work.  First mile was slow and creaky - but picked up by the last 2.  First time seeing the sun come out in a week.  Supposed to rain later today and through the weekend though.  

PM - treadmill tempo.  2 mile warm up then 6 miles at high aerobic pace HRR 75%-80% - which worked out to about 6:47 pace.  Good effort.  

Comments
From allie on Fri, Feb 16, 2018 at 08:23:51 from 172.4.198.186

the sun was on a leave of absence in england as well. i'm currently trying to capture as much as possible before it disappears again.

we were told it was 68 degrees when landing in ATL yesterday and most of the plane gasped in horror.

From Bret on Fri, Feb 16, 2018 at 08:36:46 from 216.234.133.229

Welcome back!

Feels like we've been having UK weather here. "Rainy spells followed by some cloudy spells with some blustery periods with showers widespread..." Is it just me or do the weather reports in England seem less precise than they could be?

From allie on Fri, Feb 16, 2018 at 08:53:40 from 172.4.198.186

lol! extrapolating...

=mud

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles easy recovery on the treadmill.  

Comments
From Rob Murphy on Sat, Feb 17, 2018 at 17:31:44 from 67.177.28.4

Nice week.

From Bret on Sun, Feb 18, 2018 at 14:08:52 from 99.1.220.106

Thanks Rob - I you had a solid mileage week as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 6 miles outside with Finn on warm sunny day; but as he's been used to running in the cold and rain, I brought him back home, and then did another 4 miles on the treadmill.  

Comments
From allie on Sun, Feb 18, 2018 at 14:36:03 from 172.4.198.186

beautiful day today. nice miles.

From Bret on Sun, Feb 18, 2018 at 18:13:43 from 99.1.220.106

Super nice .... and now itís raining ...:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 5 miles easy in the fog and drizzle. 

PM - only time for 5 more on the treadmill after work.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - a little over 4 miles this morning in the fog with Finn before work. 

PM - 8 miles on the treadmill at lunchtime - a bit faster than yesterday, and probably faster than I should have gone, but I fogot my watch and forgot my headphones - so I was also interested in getting done faster.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM - 5k with Finn this morning before work and after a heavy rain.  Had a hard time with motivation this morning - but my dog's enthusiasm for a run finally got me out the door.  Slow and easy. 

PM - made a wrong turn on my lunchtime run - ended up out a lot longer than planned; and was stressing to get back for an important meeting on time.  Consequently had to run a lot faster than I wanted to.  

Comments
From Rob Murphy on Wed, Feb 21, 2018 at 13:08:26 from 163.248.33.220

Did you go to the meeting in split shorts?

From Bret on Wed, Feb 21, 2018 at 13:10:36 from 216.234.133.229

LOL. That'd be a sight!

From allie on Thu, Mar 01, 2018 at 16:06:19 from 172.4.198.186

ok, it specifically says dog here, lol. i never saw this one. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 3 miles on the treadmill before work. 

PM - 7  more on the treadmill at lunchtime.  Had one of those conversation with another guy at the gym who runs but is not a "runner" - who has seen me running there for quite some time - he wanted to know how far I run everyday and at what pace - and how fast I have run a marathon.  "You run how many miles??"  "You've run how fast???".  

It was one of those exchanges where someone thinks you are a freak or phenominal - and you know, in reality you are nothing special in your own world - but it still makes you feel good.  

Comments
From Rob Murphy on Thu, Feb 22, 2018 at 14:06:20 from 163.248.33.220

You explained to him that you were Bret "the Jet" Jardine right?

From Bret on Thu, Feb 22, 2018 at 14:10:11 from 216.234.133.229

That! made me laugh...I once told my daughters that you had written a Dunedin XC "newsletter" when we were in HS and had given everyone on the team nicknames and that was mine. Still makes me laugh.

From dugco on Thu, Feb 22, 2018 at 14:15:17 from 98.230.63.120

Thats not the newsletter with cartoons including my lovely flowing hair standing up to a hurricane with no problem, is it? Good times.

From Bret on Thu, Feb 22, 2018 at 14:16:08 from 216.234.133.229

That's it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

PM - treadmill tempo 1 mile warm up then 6 miles at tempo with a 1 mile cool down.  Did not feel that great.  Thought about pulling the plug on it about halfway - but pushed through.  My training practice, perhaps a little old school (seeing as I am kinda old) has almost always been to grind through planned workouts even when they are not going particularly well - and I know there is a school of thought to do the opposite - but how do you know when.  And, if you push through tough workouts when you don't feel that well, won't that experience assist you later in races when things get tough?

Comments
From Rob Murphy on Sat, Feb 24, 2018 at 17:27:56 from 67.177.28.4

My philosophy nowadays is not to plan workouts but to do them only when I feel motivated to do so. Usually works. If I'm excited about a workout or at least not dreading it, it usually works out pretty well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM - 3 miles with Finn on the golf course. 

PM - 10 miles on the treadmill.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

PM - it was raining when I awoke this morning- and did not want to get on the treadmill- so I skipped the AM run.  Had to head down to Sea Island Ga for a conference after church - so as soon as I checked into the very nice hotel - I went out for a few miles.  Ended up getting rained on at the end of the run anyway.  

Comments
From Rob Murphy on Sun, Feb 25, 2018 at 18:38:52 from 67.177.28.4

I have conferences too this week. Parent-teacher conferences! Sadly, no fancy hotel.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - easy 4 miles on the same road on Sea Island.  Thankful that I remembered my headlamp - miffed that the batteries were nearly dead.  Roads were wet with lots of puddles   

PM - late afternoon - 8 miles with the last 4 at moderate to approaching tempo pace. Rainy (light) and humid. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles this morning - last day of the conference and I will be driving back this afternoon.  Doubtful I will get a second run in today.  Left foot has a foreboding feeling in it - similar to early stages of a stress injury - so I took it easy this morning.  Will try to keep on softer surfaces or treadmill for the next few runs.  Nothing too serious I think just yet.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles on the treadmill at lunchtime.  It was raining this morning and I was tired from my trip yesterday - thus lacking the necessary motivation to run early today.  Foot seems ok, but every now and again I have an "odd step" where something feels "off".  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 2 mile walk with Finn.  My "first-thing-in-the-morning-when-I-step-out-of-bed personal inventory of aches pains and functional deficits" informed me that something is indeed developing with the left foot (having had at least 3 prior stress fractures over the years - I know from those experiences, the early signs and symptoms) - and so - I begrudgingly, perhaps wisely - decided not to run.  But Finn looked very expectantly at my running shoes and then back at me, and then back at the running shoes and let out a little whine - and so, I put them on, but just for a walk.  

PM - lunchtime - indoor cycling and indoor rowing.  15 miles on the bike and 2000 meters or so rowing.  Hated most of it.   

Total effort today was around 90 mins.  ~ of 8-10 miles of running maybe.  

Comments
From allie on Thu, Mar 01, 2018 at 16:05:16 from 172.4.198.186

that is smart. pre-stress fracture pain is definitely not something to gamble with. hopefully the early catch and taking care of it will lead to fast healing and far less time off overall.

also, i feel dumb but i *just* realized, for the first time after all this time reading about how you run with finn, that finn is a dog and not a human. i always just figured he was a coworker. lol. hi, finn!

From Bret on Fri, Mar 02, 2018 at 09:03:28 from 99.1.220.106

That's pretty funny - lol.

Well Finn indeed has many human-like qualities :) Though he is not quite on the level of a co-worker.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Cross training again today - walked about 3 miles and rode a Peloton workout for a little over 13 miles.  Foot is feeling better - going to do some more cross training for a bit until the aggitated metatarsal cools down. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - about 2.5 miles of walking 

PM - 2 mile run /walk on the golf with Finn and Riley - testing tolerance of the foot - seemed ok but felt a twinge at about 1.5 miles and walked a bit.  Then did a Peloton workout on the indoor cycle for around 13 miles.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 2.5 mile walk on the golf course with Tracy Riley and Finn. Then 2 miles of walking on the treadmill at 3.4 mph at 15% incline - followed by 2000 meters of indoor rowing.  Going to continue with cross training for a bit until the foot settles down. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - cross training - just under 13 miles on the Peloton bike before work.

PM - more cross training - 6 miles on the elliptical trainer at the gym at lunchtime.  They have a type of machine there that most closely simulates running, which I can mentally tolerate - and so I set the level of intensity to mimic the HR effort of an aerobic run and its not too bad of a substitute.  

Foot is feeling ok with these cross training efforts.  I have of course been reading lots about stress reaction metatarsal injuries.  Always the question is how long to allow for recovery/healing; and is discomfort or pain upon resuming running indicative that the injury is not yet healed or to be expected as normal aches and not indicative of further injury or progression/exacerbation of the injury.  No one provides a clear answer to this in the online material, of course - and I suspect is likely to vary from case to case.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM - just under 10 miles on the indoor bike before work.

PM - little over 6 miles of aerobic-effort elliptical work at lunchtime.

Comments
From Rob Murphy on Tue, Mar 06, 2018 at 12:45:39 from 163.248.33.220

Do you have an eliptickle in your office?

From Bret on Tue, Mar 06, 2018 at 13:09:48 from 216.234.133.229

:) That'd be nice. No, the machines are at the gym in my office complex.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 1 mile on the treadmill to test out the injury recovery / left foot stress reaction.  Felt no discomfort before/during or after.  

PM - 2 miles on the treadmill at lunchtime - feeling no discomfort at all.  Took it easy, and will gradually add back some volume as tolerated.  2000 meters of indoor rowing afterwards.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM  - 2 miles on the treadmill at home before work.  It is cold again - 32 this morning.  

PM - 3 miles on the treadmill at lunchtime and then 2 miles on the elliptical.   May have pushed it a bit for the gradual recovery for my foot.  Felt a little achy at the end and after.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - 3 miles on the treadmill at lunchtime.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - a little over 3 miles very easy on the golf course with Finn.  I think just doing very easy light and short runs is best for the foot.  Felt very good this morning.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 miles on the roads with Finn. Cold wet and drizzling.  Foot seemed to tolerate it fairly well. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM - 9 miles on the indoor bike before work.  Very cold windy and rainy - and of course, daylight saving time dark.  Staying inside.

PM - lunchtime 5.5 miles on the treadmill - with the first .25 walking at a 13% incline to warm the legs.  Foot's got some "activity" going on with it, but nothing I think that requires that I do anything to adjust for it.  At least not today. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM -  5 miles at lunchtime on the treadmill. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - did a little test run with the vibrams on the treadmill this morning of a half mile.

PM - 5k run with Finn on the golf course - ran in the vibrams again.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 1.5 miles walking on the treadmill at 15%  at 3.4 mph then 2000 meters of indoor rowing.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles easy running on Clearwater Beach with Riley.  In town for a wedding this weekend. 

Race: Dunedin St. Patrickís Day 10k (6.214 Miles) 00:42:41, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.200.000.007.20

 

I was in the Tampa area for a wedding this weekend and decided to run this 10k in downtown Dunedin.  A little iffy about my foot - and the race was clearly set up for low key competition - (5k to follow at 9:30 to coincide with the beginning of St. Patrick’s Day celebrations - which is a big deal in this little town.  So I felt like running a tempo effort and gauge my intensity so I would do no harm to the foot.  

The race course was literally out and back on The Pinellas Trail from just north of the BlueJays stadium to Curlew road and back.  I started off easy and locked in a 6:50-ish pace.  Gradually I picked off runners one by one until just before the turnaround when I found myself in 2nd place overall.  The 1st place runner was a good couple of minutes ahead but clearly out of reach for me.  The first woman who I had passed around the 2 mile mark stayed close and passed me at just over 4 miles.  She gapped me a bit but then I maintained the same gap through finish.  

Good splits 6:55, 6:44, 6:43, 6:51, 7:00, 6:57 and 6:32 pace for the last .2.  Foot felt solid.  Pleased with the results.  

Comments
From Donald Davis on Sat, Mar 17, 2018 at 21:02:13 from 96.18.226.22

Congratulations on a good tempo paced 10k and a solid foot!

From Rob Murphy on Sat, Mar 17, 2018 at 22:50:08 from 67.177.28.4

Awesome! I'm jealous.

From jtshad on Mon, Mar 19, 2018 at 13:26:19 from 141.221.191.225

Nice race!

From Jason D on Mon, Mar 19, 2018 at 18:10:31 from 73.144.91.168

Good work, Bret.

From allie on Mon, Mar 19, 2018 at 21:32:52 from 71.199.20.13

nice race, sounds like a fun time

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles very slowly in the darkness on the beach roads for the first half or so of the run.  Felt a little discomfort in the foot so I found a beach access gate; and as dawn was just breaking -  I could see well enough along the shoreline.  Softer surface was better, and the run was peaceful with the only audible sounds of light surf coming in and the crunch of my footfalls on the shells at the waterline.  Heading back home today.  Enjoyed the weekend.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles on the treadmill easy.  Foot felt remarkably better today (like almost non-existent) from yesterday morning - but I still felt a bit fatigued from the race and the long drive home - so I kept it light.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Zero activity.  I awoke early enough to do a run or to cross train, but I felt tired and went back to bed for an extra 45 mins.  Had a lunch meeting - and so I planned to run after work, but then my commute ended up taking well over an hour and dinner smelled really good when I got home...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - a little over a mile walking at 3.4 mph at 14% incline on the treadmill, then 2000 meters of indoor rowing.

PM - lunchtime 6 miles on the treadmill.  It got cold overnight and the wind was gusting to nearly 1000 mph (it seemed), so I stayed indoors.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

AM - easy run with Finn on a frozen golf course this morning.  He chased deer and squirels and some geese who seemed to be very vocally displeased with him as they swam to the center of a pond and he began to wade in after them.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles along the Charles from Waterton to Harvard.  In Boston for the weekend.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 easy miles with Riley along the Charles in Boston...looks like she will be going to school here in the Fall. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - last day in Boston.  Just 3 with Riley who is nursing a bout of PF and trying to take it easy. Raw cold with some snow showers and icy surfaces along the Charles.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 miles on the treadmill on a short lunch break.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 2 miles on the treadmill before work followed by 2000 meters of indoor rowing.

PM - 5 miles on the treadmill at lunchtime. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - brutally harried day at work; squeezed in 5 miles on the treadmill at the gym before heading home.  Needed to decompress.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 2.5 miles with Finn - very slowly in the neighborhood followed by 2000 meters of indoor rowing. 

PM - 4.5 miles at lunchtime.  Felt leaden.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles on the treadmill before work. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - got out early with Finn and took him to the Forsyth trail - which is mainly boardwalk with some concrete pavement in a wooded / swampy flat area.  Good for easy miles.  Colder than I had expected in the upper 30's - and as a result there was frost/ice on some of the boardwalk areas.  We happened upon a race on the trail - that maybe had 50 people in it, and good number of them were running with dogs.  Looked like a 10k - perhaps a Humane Society run; would have been a bit sketchy/dangerous to race on the icy boards in spots.  Nice run for me today - where I finished in the mid 7 min pace without really thinking about it.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off from running.  Family time after services, brunch etc.  Nice weather to just sit on the porch and enjoy the day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

PM - 6.25 miles on a hilly route at lunchtime.  Weather is warming up.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles easy on the treadmill at lunchtime.  Lots of pollen blowing around outside, this time of year. 

Comments
From allie on Wed, Apr 04, 2018 at 12:45:47 from 73.97.187.130

that sneezy yellow layer dusting the city with color...i miss it already ;)

From Rob Murphy on Wed, Apr 04, 2018 at 16:15:17 from 67.177.28.4

I remember that. An inch of yellow gunk like snow on my car in the morning.Yet I never had allergies until I moved to Utah.

From Bret on Thu, Apr 05, 2018 at 12:14:48 from 216.234.133.229

Yeah - it is really horrible and insidious. Cannot wait for this to pass.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles on the treadmill at lunchtime.  Cold front came through this morning, cold and windy out (again).  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

AM - 5k with Finn before work.  Cold outside again.  33 degrees this morning.  It was in the mid-70's on Monday.  Taking it easy today and tomorrow.  Racing on Saturday.  I think.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

AM - 5k with Finn around the golf course.  

Race: Cooper River Bridge Run (6.214 Miles) 00:44:02, Place overall: 471, Place in age division: 10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.006.210.007.21

Checked the box for this one which has been on my list for a number of years.   Weather was cool-ish in the upper 60's with a breeze and high humidity.  Organization was decent for such a large race.  They announced 35,000 participants at the start.   

This was a bit more difficult for me than it looked on paper.  The climb on the bridge was about 1.5 miles and I tried to keep my effort even and execute a plan to make up time on the descent.  I seemed to do that reasonably well, but was really pushing my HR limits and slowed a little bit in the last mile or so.  6:52, 7:14, 7:32, 6:34, 6:50, 7:15, and 6:41 for the last .2 miles.  I did have a negative split - though I think that's to be expected where the hill is in the first half of the race and the second half has the downhill.  Satisfied with the effort, time notwithstanding.  

 

Comments
From Tom K on Mon, Apr 09, 2018 at 07:23:06 from 47.206.60.114

That bridge is great! 30,000 runners in a 10k? Is that right? Wow! Congratulations!

From allie on Mon, Apr 09, 2018 at 14:19:24 from 73.97.187.130

just looked this up -- looks like a really cool race! and 35,000 is huge, peachtree level huge, which is...huge.

nice race.

From Bret on Wed, Apr 11, 2018 at 12:44:03 from 216.234.133.229

Thanks!

From Jason D on Wed, Apr 11, 2018 at 18:23:59 from 73.144.91.168

That's quite a 10k race. Good effort. Do you monitor your heart rate during runs and/or races?

From Bret on Thu, Apr 12, 2018 at 07:54:41 from 216.234.133.229

Jason - I do monitor my HR in races and in daily training runs. Mostly for marathons or longer races - I like to keep my HR in an aerobic zone and it helps as a tool for me at times to assure that I am not pushing too hard. I know that it has gotten me through races where conditions were not optimal.

From Jason D on Thu, Apr 12, 2018 at 11:09:07 from 141.210.128.230

That's why I monitor it during my runs on the treadmill as somehow my efforts are higher on the mill than outside. I just wish my watch had an "oncoming side stitch" warning for warmer weather races :-)

From Tom K on Thu, Apr 12, 2018 at 11:46:26 from 47.206.60.114

That bridge is listed at 187 feet high. The Skyway (which does not have a sidewalk) is listed as 174 feet high. They are really comparable. You could go on tour of really big bridges 10ks. It could be a new trend that all runners start talking about. I'm just saying. https://www.skyway10k.com/

From Bret on Thu, Apr 12, 2018 at 13:00:41 from 216.234.133.229

Jason - I heard that! How about oncoming dehydration - nutritional deficit warnings too!

Tom K - I would never have guessed the two bridges were that comparable. The Skyway is actually kinda scary to drive on, at least to me. I remember when they had the first run on the Skyway back in the 80's and I heard about the 10k that they did last month. Kinda cool that they plan to make it an annual event. Now that you have planted that seed...I will have to make the trip down for it next year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off from running - following yesterday's race and long drive. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles on the treadmill at lunchtime at an aerobic effort. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - lunchtime run outdoors.  New route - couple of lengthy hills I was not expecting.  Slow as a result.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

PM - 8.25 miles on the treadmill at lunchtime.  Felt tired and uncomfortable today. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

AM - 3.1 miles with Finn around the neighborhood.  Feeling slow and tired. 

PM - outdoors at lunchtime - nice day, but the pollen count is so high, I feel like I can taste it when I am running.  Bleah.  Better run than this morning, but HR is really too high for the pace.  Need a couple of longer slower aerobic efforts to reset things. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles on the treadmill easy. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

PM - 14 miles on the treadmill - felt very good for some reason. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today - church then travel to DC for a business conference 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles along the Mt Vernon trail from Crystal City over to the Lincoln Memorial and then the Jefferson.  Cold and windy.  Decent run though.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

PM - still in DC - same trail - added some distance (9.25 miles) today over yesterday’s and ran around the Washington monument- cold and windy.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - just 3 early miles on the treadmill in DC - had meetings on the Hill, actually that were going to tie up the entire day - and it was in the 30's too and dark.  Stayed indoors instead.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 2 miles very slow and easy - on the golf course with Finn, just to give him some exercise.  I was out of town until last night, and he needed to stretch his legs, but I did not have much time before work.

PM - 6 miles on the treadmill at lunch - cold front came through during the morning and it was actually windy and significantly cooler than it was when I ran earlier.  Ran poorly, felt lousy, for most of the run anyway.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.755.500.000.007.25

PM - treadmill tempo workout .  1.5 mile warmup and short cool down. 5.5 miles at tempo pace.  Good workout.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 4 miles early with Finn.

PM - 8 miles on the Forsyth trail with my son-in-law, Marcus.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.002.000.000.0015.00

PM - long run on the treadmill- 15 miles with the last 2 at tempo pace.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 miles easy on the treadmill at lunchtime.  Tight schedule today, not much opportunity for anything longer.  

Comments
From Rob Murphy on Tue, Apr 24, 2018 at 17:36:56 from 67.177.28.4

I'm tired of tight schedules! Time for that to end.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.004.000.007.50

PM - treadmill workout 1.5 mile warm up then 6 x 800 @ 3:13 w/a 400 rest jog; 1 x mile @ 6:27 and a short cool down.  Good effort.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - just shy of 6 miles on what was supposed to be an active recovery run - but I did not feel that great, ran too quickly, and negated the purpose of the run.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

AM - 5k with Finn early this morning.  He needed the exercise and I was up anyway.  Did 2000 meters of indoor rowing afterwards.  

PM - 5 more miles on the treadmill - very slow going.  Not feeling very peppy.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

PM - lunchtime run with Finn on the golf course.  Really felt slow and out of energy.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 4 miles early 

PM - 6 miles with Finn on the golf course.  Still not running well.  3rd day in a row. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

PM - no running today - after having 3 days in a row of poor running efforts, I decided to rest today.  Took a nap after church and then went for a walk on the golf course with Finn.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

AM - early start - with Finn, 5k around the neighborhood.  Felt much better today; rested and with more energy.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - two runs of 3 miles separated by a 30 minute break for a work-related phone call.  First one was indoors, and the second outdoors.  

Comments
From Rob Murphy on Tue, May 01, 2018 at 14:30:26 from 163.248.33.220

I would write it this way... 2 X 3miles with 30 minute recovery.

From Bret on Tue, May 01, 2018 at 14:35:47 from 216.234.133.229

Excellent suggestion! LOL

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

PM - 8.5 miles or so outside on a hilly route.  The effort I had to exert was way too high compared to the pace which was on the slow-side.  I felt depleted nutritionally and dehydrated.  Need to re-group and examine my intake.  It made for a high "misery factor" rating for what should have been a rather routine easy training run.  On the positive side, my weight is down :-]

Comments
From Jason D on Sat, May 05, 2018 at 20:28:20 from 73.144.91.168

Spoken like a true runner! I had a moment this morning when I was happy with my scale weight but knew that it likely meant a rough run. It did.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles on the treadmill - felt much better today.  HR in a normal zone, perceived effort matched pace - all is well.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 4 miles of easy running.

PM - just 3 more in the afternoon with Finn

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Made the long drive to Gainesville today for my youngest daughter's college graduation.   The last one is now done!  No time for running today. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - just 3.5 miles or so this morning in Gainesville before making the trip back home.  Thirty years ago I graduated from the University of Florida and yesterday my youngest daughter graduated from the very same school as did my two other daughters, my son-in-law, my sister and my grandfather.  "Circle of life" thoughts ruminated my head during my run.  

Comments
From Rob Murphy on Sun, May 06, 2018 at 18:17:22 from 67.177.28.4

Congratulations to everyone.

I was just thinking - everyone in my family and Ann's family who went to college went to a different college.

From Tom K on Mon, May 07, 2018 at 07:34:29 from 47.206.60.114

Congratulations!

I was welcomed as a member of my wife's family 25 years ago because I'm a Gator. This was a significant part of the son in law screening process!

Two bits, four bits,...

From Bret on Mon, May 07, 2018 at 12:34:08 from 216.234.133.229

Thanks - Go Gators! :)

From jtshad on Mon, May 07, 2018 at 12:41:36 from 141.221.191.225

Wow, quite a Gator legacy. Congrats to your daughter!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - 7.5 miles on the treadmill at lunchtime.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

PM - 5.5 miles outside at lunchtime.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - just a short 2 miles with Finn before work - he looked like he needed some exercise and I was short on time.  

PM - 5.5 miles at lunchtime outside.  Getting even warmer out now - up to the 90's by the end of the week.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - a little over 2.5 miles with Finn in the neighborhood before work.  

PM - around 4.25 at lunch outside - big hill in the middle- quick finish.  Felt a cramp or a pain in my left hamstring at the end. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - just time for 4 miles on the treadmill at lunchtime. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles in the neighborhood. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

AM - early run with Finn on the golf course before church just around sunrise - fog/mist coming up on the ponds. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM - just a little under 6.5 miles at lunchtime today.  Hilly route and possibly the warmest day of the year so far.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

PM - 5.5 miles on the treadmill.  Been feeling rather "fried" lately.  Made a concerted effort at going easy and staying in a low HR zone.  Felt rather good and refreshed after this one. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - a little over 2.5 miles this  morning with Finn in a light rain.  

PM - slightly more than 5 miles at lunchtime outside - rainy and muggy.  Felt terrible. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

AM - 5k with Finn before a busy day with travel.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

PM - 10k in Quebec City - here for a long weekend with Tracy.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 miles in Quebec City along the St. Lawrence river.  Celebrating 28 years of marriage today with my beautiful bride, Tracy.  Feeling blessed. 

Comments
From Jason D on Sat, May 19, 2018 at 20:28:11 from 73.144.91.168

Congratulations to you both!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles very easy before traveling back home.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today - had to be at the airport before sunrise to go to Charlotte for work and then was back in the same day, after dark.  No time for exercise. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

PM - 3.5 miles with limited time at lunchtime. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

AM - 5k with Finn before work.  Full schedule today.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

AM - 10k around the neighborhood.  

Comments
From Rob Murphy on Fri, May 25, 2018 at 17:34:57 from 67.177.28.4

Seems like a busy week for you. Hope you have some relaxing weekend plans.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM - 6 miles easy before getting ready for a backyard barbecue with friends and family.  

PM - 4.25 miles on the golf course with Finn.  We got separated when he was off-lead and although I had him on a radio collar - We could not find each other (probably because  he could not see me and my calls were echoing in the woods).  Anyway it cut the run short.  When I finally reconnected with him he was completely exhausted and panting like a freight train.  We sort of walked and ran the last mile home as he was so tired.    My guess is that he was running all over the place trying to find me and follow my voice and radio collar.   Anyway he’s all good now.  

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
6.750.000.000.006.75

AM - 6.75 miles with Finn in a light and steady rain.  Went to breakfast at Maple Street Biscuits with my children and then we drove up to the North Georgia mountains for a hike on Mount Yonah.  Rain was heavy at times but not enough to deter us.  Cookout this evening.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles easy on the treadmill at lunchtime. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

PM - 5.25 miles on the treadmill at lunchtime.  Saw Hamilton at the Fox Theatre last night/- really enjoyed it.  

Comments
From Rob Murphy on Wed, May 30, 2018 at 18:48:48 from 67.177.28.4

Hamilton just finished up a long run here in Salt Lake. Would love to see it! I read the book though and I've listened to the songs on youtube.

From Bret on Thu, May 31, 2018 at 12:24:46 from 216.234.133.229

I would highly recommend that you see it if you get the chance. I am a pretty harsh critic particularly when there's lots of hype around something; but it was really well done. My two youngest girls, especially Delaney, were obsessed with this show. I am certain she had the entire play memorized having listened to the audio over and over for the last couple of years. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 5k with Finn before work.

PM - just under 6 miles outside at lunchtime - warm and quite muggy. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles easy on the treadmill.  This week I have been intentionally running at a good bit slower pace than what I normally run - to solve for the string of "bad" runs I have been having for a while.  Seems to have been effective - as I have felt much better and enjoyed the runs much more even if they are slowly paced.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM - 3.5 around the neighborhood with Finn. 

PM - 6.0 miles on the treadmill. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

AM - 4.25 miles with Finn before church.  I really enjoy running at sunrise on Sunday mornings with the dog in the spring and summer when I am the only one out on the roads except for the occasional car.  I just need to remind myself of that when I opt for a few more minutes of sleep instead.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles at lunchtime on a truly spectacular weather day.  Cool front passed through early morning and all humidity dropped significantly.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles easy on the treadmill at lunchtime. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

PM - 5.75 miles outside at lunchtime.  Warm, but not humid.  Felt reasonably strong. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles on the treadmill at lunchtime. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Only time for a 2 mile walk with Finn after work.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM - later morning run with Finn for part and with Riley for part.  Lots of ups and downs and quite warm and humid.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - 3 miles very easy on the treadmill after dinner.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles early before work today; ran into my neighbor Dan just as I was leaving my house and we ran together.  I kinda think he may have been looking for me to run together - so it worked out.  He's much too fast for my normal training pace - but I enjoyed chatting with him and getting a quicker run in than planned today.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

AM - 5k with Finn before work. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - 3.5 miles with Finn; ran into neighbor Dan again (twice in 3 days) about a mile in, and ran about 2 miles with him, quite a bit faster than what I had planned, but it was fine.  Mile 1, 10:08, mile 2, 8:05 mile 3, 7:25...but it was good conversation and the fact that I was still conversational at that pace was somewhat reassuring.  

Race: Grandmaís Marathon (26.2 Miles) 03:39:02, Place overall: 1463, Place in age division: 71
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

 

My first Grandma’s Marathon - I was not trained for the race as originally I registered to run with my daughter, but she became injured and had to back out fairly early-on.  I was also supposed to run with Richie who was registered - but he has a lot going on outside of running and I expected that he may not be able to participate.  However about 3 weeks ago he said he was committed and that since neither of us were trained enough to run well - that we would just go and run it as a long training run in preparation for a fall marathon.   Unfortunately he came down with a case of shingles last Friday.  So... I thought I would cancel as well since it is not too much fun traveling alone to out of town races and moreover - I was undertrained.   Nevertheless (with a little coaxing from Rob who said I should do it) I decided about Wednesday this week that since I had to travel to Chicago for a business conference on Sunday - I might as well just run.

So my plan was to run this as a long training run - keeping my HR in the 140’s and just enjoy this unique event. We were fortunate with the weather that had been threatening with thunderstorms in the forecast (in fact there was discussion about delaying the start or canceling if the storms were severe.) But we got none of that.  Foggy and cloudy with some misting rain in the latter miles and temps in the mid-50’s.  Most of my splits were between 8:15 and 8:25 with a couple faster and a couple slower.  Really enjoyed the day with the racers quietly making their ways between the pines on this rolling country road along the shores of Lake Superior.   I was pretty fatigued by the last few miles and my HR climbed considerably but I kept the same pace relatively from start to finish.  Got a nasty blister on my left little toe and was quite cold making my way back to my car - but overall - I was pleased with the effort and glad I decided to do it.  

Comments
From allie on Sat, Jun 16, 2018 at 15:15:23 from 73.53.95.221

nice! i've always wanted to run grandma's -- i've actually registered twice and then had to cancel, so maybe it's a common race theme. :)

glad you were able to do it and that you had a good experience (minus blister).

From Rob Murphy on Sat, Jun 16, 2018 at 19:08:48 from 67.177.28.4

I'm glad it worked out for you. Such a great race.

From jtshad on Sun, Jun 17, 2018 at 06:09:51 from 75.174.63.133

Nicely done, glad it worked out for you and you had an enjoyable time.

From Bret on Sun, Jun 17, 2018 at 18:04:26 from 12.23.123.141

Thanks everyone!

From Jason D on Tue, Jun 19, 2018 at 12:07:12 from 73.144.91.168

It sounds so nice to enjoy a marathon :-) I never realized that it was point to point. Looks like you are recovering well too. That's great.

What fall marathon are you thinking?

From Russ on Fri, Jun 22, 2018 at 10:41:02 from 74.114.3.253

Well done! I've always been intrigued by Grandma's.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

PM - in Chicago for a business conference.  Really warm here - temps in the upper 90's.  Went out after 6 pm for a shake-out and systems check from yesterday's marathon.  All good.  

Comments
From Jason D on Sun, Jun 17, 2018 at 18:48:41 from 73.144.91.168

Happy Fathers Day, Bret.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

AM - 5k around Chicago’s Grant Park and Soldiers Field.  Very slow recovery effort. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles on a cooler morning after some rain overnight in Chicago.  Still running slowly in recovery mode.  The blister on the little toe is annoying.  Have to be in San Francisco tomorrow for a business meeting scheduled at the last minute  ... seems to have worked out to be quite a bit of travel in the last week.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Travel day - was up at 3:30 am for a flight to San Francisco midday - and then back on a flight at 5 pm to take me back to ATL - and arrived at home at 1:30 am.  No time for running. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles on the treadmill at lunchtime.  With limited rest/sleep my run was not so great - as I had expected. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - easy miles around the neighborhood. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 2.5 miles very easy on a soggy humid former golf course with Finn.  Grass is getting high and buggy.  Finn was antsy to exercise since I was out of town for nearly a week.

PM - a few more in the afternoon.  Blister finally healing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

A little over 5 miles of running today.  Some with Finn and Riley on the golf course.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Long day of business travel.  Up at 4 am - flight to Dallas for the day - then long weather delays for return to ATL; got home at 1:30 am.  No running. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

PM - lunchtime - easy effort 6.25 miles - quite warm and hilly. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

PM - in the lunctime heat 5.5 miles - new route - more hills/climbing than I probably wanted - but still felt good, though very slow.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 2 miles with Finn before a thunderstorm sent us back home.

PM - 5 miles easy on the treadmill at lunchtime, another thunderstorm - so I stayed inside. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

PM - a couple of easy miles on the golf course with Finn and Riley in the heat of the day. Planned to do more later, but never happened. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - got an early start with Finn - high humidity and dew point of 71 at 6 am.  8 muggy miles.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

PM - 3.5 miles on the treadmill

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

AM - 5k with Finn and Riley before work this morning. 

Race: 2018 Peachtree Road Race (6.214 Miles) 00:47:31, Place overall: 1942, Place in age division: 105
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.006.210.007.71

Today's Peachtree Road Race was my fourth time doing this race since moving to Atlanta 4 years ago.  This was not a great time result for me today, but I attribute that to the poor weather-racing conditions.   Similar or worse to the weather  2 years ago 72 degrees and 100% humidity with a dew point of 71 - as I age, I just do not do well in those conditions.  As expected, I ran about the same time 2 years ago.  

My effort in the first 3 miles was on par as far as splits go with the previous efforts.   I was at or slightly below 7 mins in the first mile with the next 2 downhill miles in upper 6 min range.  However my heartrate this morning was blowing up very early even in the first mile and at least for me, once that happens, I have about 3.5-4 miles before I crack.  My avg HR for this race has never been higher at 178. 

Too bad this wasn't a 5k - because the first part of the race was not too terrible. 

On the bright side, my daughters and my son-in-law all participated and it was a great event as it always is.  I love that my girls want to do the race every year - regardless of whether they have been training - because it makes for a great family event and tradition.    From the giant American flag hanging from a crane above the starting line, to the perfect organization, and nearly 60,000 runners, and with the National Anthem beautifully sung, ending perfectly with an F-16 blasting over Peachtree Road - there's nothing like it on Independence Day.

Comments
From Rob Murphy on Wed, Jul 04, 2018 at 15:10:01 from 67.177.28.4

I'm glad you like it and your family has a great time but 60,000 people in a 10k seems stressful. What's parking like?

From Bret on Wed, Jul 04, 2018 at 16:13:15 from 99.1.220.106

Parking is literally not a problem. Everyone takes the MARTA - so we park up at the station to the north which drops us at the start and then take the train back at the end. The race goes out in waves every 4-5 mins. My daughter said that while they were waiting to start the race they were watching the womenís elite race finish on the Jumbotron. So the winners were finished before they even started!

You will have to come visit next year and experience it for yourself.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - we rented a cabin in the Pisgah Forest in North Carolina and so drove up mid-morning and arrived after lunch.  Walked Finn around the Brevard campus - where Delaney did 2 summer running camps - while Tracy and the girls went grocery shopping for the cabin.   After getting settled we drove to Hooker Falls and Triple Falls trailhead and did a short hike before dinner. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM - 5k or so with Finn and Riley before everyone else was up.  Nice run in the mountain forest. 

PM - 7.2 mile hike on Looking Glass Rock - actually a bit of a difficult climb in the humidity - but great panorama views at the top.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM - same 5k route from yesterday morning - overcast and light mist.  Only Finn ran with me this morning as Riley was too worn out from yesterday's activities.  

PM - 5. 25 mile hike on Daniel's Ridge in the Pisgah Forest with Tracy and Delaney - in the rain.  Actually with the natural canopy we really did not get very wet at all.  

Comments
From Rob Murphy on Sat, Jul 07, 2018 at 21:15:50 from 67.177.28.4

Sounds like a great vacation.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM - 5.5 miles this morning on a trail next to the Davidson river beginning at the Pisgah Forest gate.  Temps were cool after a front passed.  Sat with my feet in Turkey Creek next to the cabin- ice cold.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

AM - 5k with Finn in the neighborhood before work.

PM - 5 miles on the treadmill at lunchtime.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

AM - a little over 2 miles on the former golf course with Finn.  The mowing crew is clearly not able to keep up with the growth of the grass - which was well up to my knees in spots this morning - which was also very wet from morning dew.  I wore the old Vibrams as I do on shorter runs on the turf, but for some reason today - perhaps because of how wet the grass was, I developed blisters/cuts in like less than 2 miles and had to cut the run short as a result.

PM - bandaged up the blisters/cuts and then wrapped with pre-wrap (which was effective - btw) - 7.25 miles on the treadmill at lunchtime. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

AM - 5k with Finn before work this morning.

PM - 6 miles on the treadmill at lunchtime. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 3 miles on the former golf course (cart path since the grass is too high) with Finn before work.

PM - abbreviated lunchtime run on the treadmill of only 4 miles.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM - about 2.5 miles of loops on the fairway behind my house - barefoot with Finn and Riley. 

PM - 6 treadmill miles. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - 2.50 miles on the treadmill - as it was raining pretty hard outside. 

PM - 5 miles with Finn on the Milton Trail. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Planned day of rest

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM - 5k with Finn before work.

PM - a little over 7.25 miles on the treadmill at lunchtime at a higher aerobic effort.  Legs felt rested after the day off yesterday. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 3 miles with Finn - partly on the former golf course on the cart paths.  Heavy rains overnight had the temps a slight bit cooler this morning.

PM - 5 miles on the treadmill at lunchtime - limited time due to work schedule. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles on the treadmill at lunchtime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Travel day to West Virginia 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM - ran from McMechan to Wheeling Park - steep climb up 29th street.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 10 miles at recovery effort along the Ohio river trail.  When the Trail ended I ran on the railroad tracks for a few miles. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

AM - 5k around the Sam Shepard memorial trail and past the prison farm.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running.  Up at  3 am for a flight to Austin for a client meeting and then back to ATL by 8:30 at night.  No time for anything but travel. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.105.000.000.0010.10

AM - 5k with Finn around the neighborhood.  He was happy to have me back home to give him some exercise.  

PM - 7 miles on the treadmill at lunchtime.  5 miles were at tempo effort.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - busy/stressful day - got 7 miles in on the treadmill after work.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

AM - 5k with Finn on the clockwise golf course loop.  

PM - treadmill LT intervals.  4 x 1200 with a 1 min rest.  15 min warm up and 12 min cool down.  Used the HRM to keep these right around 160 bpm - and that averaged out to be around 6:30 pace.   Good modest workout.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles at recovery pace on the treadmill around lunchtime. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - a couple of easy miles with Finn. 

PM - 12 miles on the treadmill later afternoon - too hot for an outdoor long run. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM - 5.5 miles with Finn - early before church. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

PM - lunchtime - treadmill workout.  12 x 400 at 5:50 pace with a 400 rest at 8:40 pace.  Warm up and cool down.  Felt like a solid effort.  

Comments
From Rob Murphy on Mon, Jul 30, 2018 at 13:36:02 from 67.177.28.4

That's what I should do. Signed up for a road mile in couple weeks.

From Bret on Mon, Jul 30, 2018 at 14:07:50 from 216.234.133.229

My inspiration came from this tweet from Steve Magness. https://www.scienceofrunning.com/2015/04/the-myth-of-losing-speed.html?v=7516fd43adaa

I know you know this - but every now and then it is good to be reminded.

You cannot run fast if you do not train fast. The loss of speed is not so much doing too much endurance work, as it is NOT doing speed work. And...muscle loss with age is caused by disuse instead of the aging process. If you don't use it you lose it.

A road mile sounds like fun. Hopefully it is that downhill Peruvian thing!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

AM - 5k with Finn before work - at a slow recovery pace.  As expected, I had a few aches following yesterday's speed work, but nothing of concern.  Ran into Dan who was running in the neighborhood and chatted with him briefly.  School starts back next week for our county, but adjacent counties start this week.  

Heading out of town for 2 weeks tonight - the first part is vacation, the second week is business.  Intended to get a second run at lunchtime, but I had a slew of meetings get crammed into my schedule today when word got out that I was going to be out of the office.  Probably best not to have an additional run anyway.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Travel day/overnight to Amsterdam.  Just did some walking with Tracy around the city and in Vondelpark. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - just under 9 miles in Amsterdam.  Loops in Vondelpark.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles in Amsterdam - I was planning to run on the track at the Olympic Stadium- but I missed a turn on my way there.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.350.000.000.0010.35

AM - found my way to the Olympic Stadium this morning but it was closed to the public today. So I just explored at little bit.   

PM - after a day of quite a bit of walking - I went out for a few more miles before dinner.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

PM - after a day of museums and relaxing in the park - I finally got out for a 10k before dinner.  Ran around Rembrandt Park and Vondelpark.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

AM - finally made it to the Olympic Stadium which was open (enough) for me to hop on the track and do 4 x 800 with a 400 rest/jog.  Averaged 3:13 per rep.  I was the only one on the track and there were maintenance workers adjusting the sprinkers on the infield - and I sort of got the impression that maybe they were just tolerating my presence, so I decided not to do any more 800's though I had thought about doing a couple more. Decent workout.  Last day here in Amsterdam.  I head off to Asia tomorrow morning for the next week, with several stops.  Going to be a challenge running-wise.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - just 2 miles before an early morning flight to India 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.500.000.003.50

AM - 3.5 miles on the treadmill in Bangalore India with just a few hours of sleep and a full day of business meetings. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - very early treadmill run of about 3.5 miles before a cab takes me to the Bangalore airport for a flight to Singapore.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - just 2 miles on the treadmill very early in Singapore before a flight to Kuala Lumpur.  Just a day trip for a business meeting - will be back in the evening.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 4 miles really early in Singapore.  Heading to Indonesia for the weekend for golf excursion with business colleagues.   

PM - 8 miles in Bintan Indonesia - the first 4 miles or so on the beach after a day of golf and the last 4 around a very nicely manicured path around a lake.   Encountered a monitor lizard and a monkey on the golf course.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - 3.5 miles in Bintan Indonesia at sunrise.  Find it interesting that the sunrise and sunset in places which are close to the Equator basically have it happen at the same time everyday.  Sunrise right around 6 am and sunset right around 6 pm.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - 6.5 miles in Singapore from Orchard Rd around Marina Bay.  Last full day here before returning home. 

Comments
From Rob Murphy on Mon, Aug 13, 2018 at 07:02:34 from 67.177.28.4

Wishing you safe and restful travels.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Travel day - no running. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 5k with Finn in the neighborhood.  He was happy to get some exercise.  Good to be back home.  Over 24 hours of travel time door to door yesterday from Singapore with 20+ hours in the air.  Sat next to Caeleb Dressel - olympic swimmer - on the leg from Tokyo to ATL as he was returning from the Pan Pacific Games.  

PM - 4 miles on the treadmill at lunch.  Forgot to bring socks, so ran part with shoes and no socks, until my feet felt like them might be getting blisters, and then went barefoot for a while.  Daughter Riley left this morning to move to Boston to study law - her sister is traveling with her to help her move into her new place.  

 

Comments
From jtshad on Wed, Aug 15, 2018 at 12:14:33 from 141.221.191.225

Long trip! Praying for safe travels for your daughters!

From Bret on Thu, Aug 16, 2018 at 14:49:30 from 216.234.133.229

Thank you Jeff!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.004.500.0010.00

AM - 3 miles easy with Finn in the neighborhood.  Dead deer in the road in the neighborhood appeared to have been hit by a vehicle.  Weird.  Speed limit is 25 - and the street is not very long...

PM - treadmill workout.  Threshold 6 x 1200 @ ~6:25 pace with a 1 min rest.  Warm up and cool down - 7 miles total.   Felt solid.  In my last 2 my HR was above threshold for the last half mile or so.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles easy with Finn around the golf course. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

AM - 15.25 miles on the treadmill.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

AM - 5k with Finn before church. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles on the treadmill on a late lunch.  Higher aerobic effort. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.104.000.000.0010.10

AM - 5k with Finn before work.

PM - Nostaglic for a good old-fashioned workout - so...lunchtime treadmill ladder workout:  mile, 1200, 800, 400, 400, 800, 1200.  Pace was at 10k or better (as I went down the ladder). Took 50% of the rep as a jog/rest.  1.5 mile warm up and short cool down.   This was a good effort.  I skipped the last rep of the mile to complete the ladder as I was short on time, needing to get back to my desk for a meeting.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles easy recovery on the treadmill.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.004.500.0010.10

AM - 5k with Finn before work.

PM - treadmill tempo.  15 min warm up then 30 mins at threshold ~ 6:49 pace.  10 min cool down.  Solid effort.  I seem to be in a groove with my workouts lately - and recovering well too.  Knock wood.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles easy with Finn on the golf course.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

PM - long run on the Forsyth Trail.  It was warm and I went out at midday - but much of it is shaded.  Good run. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

PM - 4.25 miles with Finn in the early evening. Legs felt a bit fatigued from yesterday.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles on the treadmill - easy pace.  Felt really off for the first 30 mins - but actually felt refreshed by the end.  Good recovery effort. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.006.000.009.00

PM - treadmill workout - 6 x 1 mile @ HM pace (7:08) with a 200 rest.  Good workout - though I don't know if I properly estimated my HM pace because my HR should have been higher to get the intended training effect.  It felt like a solid workout though. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - just under 6 miles on the treadmill at lunchtime at a recovery pace effort. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.106.000.000.0011.10

AM - 5k with Finn in the neighborhood before work.

PM - treadmill workout - 6 miles at MP which on this treadmill was 7:03 pace - as I tried to get my HR to be around 153 (to correlate to J. Daniels tables for pace/HRR for my perceived fitness).  On Daniels tables I should have been doing this at 7:28 pace for my HR to be at 153 - but that pace was too slow on this treadmill.  Although my HR was where I wanted it to be, and this was a solid workout, I did not feel great - like it felt a little more difficult than it was based on the HR.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.650.000.000.006.65

PM - outdoor run late afternoon with Finn - who did not really did not do that well in the heat and humidity, which honestly was not that bad in my opinion - but it seemed to really affect him.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

PM - long run 20 miles.  I did the first 2 miles outside with Finn to give him some exercise and then went inside to do the rest on the treadmill because of the hot and humid conditions outdoors.  Felt very good.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles with Finn at sunset.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 easy treadmill miles. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.005.009.50

PM - lunchtime - Yasso's 800's on the treadmill.  10 x 800 @ 3:04 average with a ~3 min recovery.  I started out at 3:10 and gradually moved down each rep until the last one which was at 2:58.  These were appropriately difficult.  I was pleased with how I felt and how these went.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles recovery effort on the treadmill at lunch.  Really flat today.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

AM - 5k with Finn before work, very slowly. 

PM - lunchtime - 6 miles outside.  Thought about doing some type of workout, but I am still a bit flat from Tuesday's workout.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

PM - 2.25 miles with Finn outside to give him some exercise but not getting him overheated because it is still quite warm outside - and then 5 more on the treadmill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.653.500.000.0018.15

AM -  4.15 miles with Dan and Finn.  Was planning a long run which I may do later -but when someone calls and wants to run - I rarely say no.  So when Dan asked - I simply changed plans to do whatever he had time for.  He runs quite quickly out of the blocks - and it was very warm and humid.  Had a nice chat on the old golf course. 

PM - long run with a fast finish on the treadmill - last 3.5 miles between 7:15 and 7:30 pace.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today.  Too busy with family and church things.  Plus I think I needed a break from running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles on the treadmill at lunchtime.  Felt really off.  It may have been because I took yesterday as a rest day - and having not taken a day off for more than 3 weeks - body  is used to running and not resting.  Hope things reset for tomorrow.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.004.0010.10

AM - 5k with Finn before work this morning because he really needed to get out and exercise.  

PM - treadmill workout 2 x 2 miles @ HM pace - which was 6:40 per mile on this treadmill today - with an 800 rest.  1.5 mile warm up and 1 mile cool down.  Probably stretching the idea that this was HM pace (perhaps 10k) but things went well and I felt much better than I did yesterday.  

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - pressed for time on a busy day - just 3 miles on the treadmill.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.106.250.000.0011.35

AM - 5k with Finn before work - as he would not allow me to NOT take him for a run.  

PM - treadmill tempo - 6.25 miles at MP - which on this treadmill was 6:47 pace - which I really don't believe, but whatever.  HR remained in the high 140's which was a high tempo effort but not quite to where I would expect it in a raceday situation.  I was not hugely motivated for the workout today - but felt very solid in the effort.  Had I been more motivated, I may have possibly pushed the pace more to increase the HR.  1.5 mile warm up and short cool down.  

Think I will do one more decent workout and a long run on this cycle, before resting up. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - just under 7 miles with Dan and Finn early as Dan’s daughter had a cross country meet at Milton High School this morning - which is a big invitational that I would have liked to attend- but have another commitment this morning.  He sent me photos. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

PM - 14.25 miles on the treadmill.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 easy miles on the treadmill.  Wasn't feeling it today. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - in NYC for a business meeting today - 8 miles along the Hudson River. Really humid - felt difficult even though I was creeping along.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles on the treadmill at lunch. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

AM - 5k with Finn before a road trip to move Delaney up to Philadelphia today.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles in Philadelphia from Delaney's new place in Manayunk - along the Schuylkill River Trail.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 12 miles this morning early along the Schuylkill River Trail from Manayunk into Philly and back.  Felt terrible. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

AM - 5k with Finn before work.

PM - 5 miles on the treadmill at lunchtime. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.005.000.0010.60

AM - 5k with a Finn in the rain before heading to the airport. 

PM - treadmill workout in Vegas - 5 x mile @ HM pace - which started at 7 min pace but by the 3 one I was running 6:40 pace and the last one was at 6:35 pace.  Working off the HR effort - this is relatively consistent with other treadmill workouts this cycle.  Was not feeling well beforehand and considered skipping the run, but I actually felt better running and then poorly again after stopping.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 mile shakeout on the Las Vegas strip. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - just under 7 miles in Vegas before sunrise. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running.  Worn out from all the travel. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles on the treadmill. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - 3 miles with Finn in the neighbourhood and around the golf course a little.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles on the treadmill at lunchtime 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.504.000.000.006.50

AM - 2 mile warm up outside with Finn and then 2x2 miles at MP with a 400 meter rest.  Did not feel comfortable today.  Something is “off”.  Travel out of town today for a management retreat with golf.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

AM - 5k on the golf course before sunrise at this resort near Cartersville GA called Barnsley Gardens - unfortunately my headlamp malfunctioned and I had to turn around because it was too dark to safely make my way around the cart path in the wooded areas.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles around Barnsley Gardens - really slowly.  Not feeling all that well. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

AM - 5k with Finn in the neighborhood.  Head to Chicago this evening. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

AM - 2.5 miles with Richie in Chicago around Grant Park.  Heavy rains and thunderstorms throughout the night - light rain this morning.  Richie has a cold - sounds like Doc. Holiday.   Heavy humid air and warm with rain forecast for tomorrow morning's race.  

Race: Chicago Marathon (26.22 Miles) 03:26:46, Place overall: 5196
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.220.000.0026.22

Chicago Marathon - I had a pretty good result today.  Richie and I had planned to run together after having missed a couple of opportunities to run earlier this year.  He ended up with a pretty bad cold but insisted that he was up for the race. He sounded terrible and was coughing a good bit.  Nevertheless he was running 8 min pace - which was probably slightly slower than my fitness but I wanted to enjoy the event with him.  I could tell though around 12 miles he started to “yo-yo” and when we approached the 15 mile mark - he told me that he was at his limit and was not going to finish.  We talked about it a bit but I think he could tell that I was feeling well and so we agreed that I would not hang back or coax him along.  

So - feeling the opportunity to maybe get down to a 3:25 finish - I did some quick math and thought I needed to run 7:30’s for the next 10 miles.  I proceeded to do that for the next 3 miles but seeing the strain on my heart rate - I moderated to mid 7:40’s.   Around mile 23 - the wind and the rain and the miles slowed me down a little.  When I could calculate that I was not going to get down to 3:25 - I ran the last 2 miles just around 8 mins - finishing at 3:27.   

I am pleased with the race.  Part of me thinks that I might have run a bit faster if I had not stayed with Richie as long as I had; but maybe the lighter effort helped me to sustain later in the race and negative split.  

I connected with Richie afterwards and he was fine and happy that I continued on and ran as well as I did.   All in all - a good day.  

Comments
From jtshad on Sun, Oct 07, 2018 at 16:12:33 from 65.129.149.162

Strong race, nice to share the experience with a friend.

From allie on Mon, Oct 08, 2018 at 11:27:23 from 73.53.95.221

nicely done, bret :)

From Rob Murphy on Mon, Oct 08, 2018 at 14:00:29 from 163.248.33.220

Just saw this...nicely done. I'm impressed that you're out there mixing it up!

From Bret on Wed, Oct 10, 2018 at 13:15:15 from 216.234.133.229

Thanks everyone - I had a good day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running - had to travel to Baltimore for a conference yesterday afternoon following the race and my flight was delayed - got in late - plus my legs needed some rest. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 mile run very slowly around the Inner Harbor in Baltimore.  Two Navy ships were preparing to head out as I made my way around.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - lunchtime - 3 miles on the treadmill at a recovery effort again.  Nothing really hurts or is sore, but definitely have some deep tissue fatigue in the upper legs.  Good stretching and rolling afterwards.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

AM - 5k in the rain with Finn from the remnants of Hurricane Michael.  Still feeling fatigue from the race on Sunday, but Finn really needed the exercise.  

Comments
From Jon on Thu, Oct 11, 2018 at 07:56:19 from 165.156.40.47

I was curious if anyone else on FRB would run in the rain with me. Good to see I wasn't alone. Memorable.

From Bret on Thu, Oct 11, 2018 at 07:59:11 from 216.234.133.229

LOL - it really was not that bad. As you said, I have run in much much worse conditions. Good to see you got out as well and enjoyed yourself.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

PM - 3.5 miles outside at lunchtime at the office.  Weather is really nice - dry and cool - autumn-like finally.  Feeling a bit better gradually each day.  No more fatigue in the legs though still feel a bit like I need some more recovery days until everything gets back to normal.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM -  6 easy miles - no watch - with Finn. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.000.004.10

PM - 4.1 miles with Finn around the neighborhood in the evening. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles on the treadmill at lunchtime.  Finally starting to feel normal when I am running.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - just under 4 miles this morning before work with Finn in the neighborhood.  Ran into Dan - he was actually hoping to find me out so that we could run together.  Nice chat with him.  As always we ran much faster than I would prefer - especially in the morning - but still conversational.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running.  Tracy was really sick and I had to tend to her and eventually took her to the hospital where she had to be admitted for pneumonia.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

AM - 5k with Finn to get him some exercise.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM - 4.5 miles with Dan and Finn around the golf course on a wet rainy morning.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles outside on a really nice weather afternoon.  I think the humidity was like only 26%.  Ran with Finn - maybe a little to fast, but felt good once I got going. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

PM - 10k with Richie around the office at lunchtime.  Nice run.  He was in town for business and we went to the Monday night Falcon's game last night. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles on the treadmill at a very aerobic pace.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles outdoors at lunchtime on a hilly route.  Not feeling all that great...may be catching something.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles in NYC - here on business.  Have some kind of virus with a fever cannot seem to shake it. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sick!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sick

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - feeling a bit better.  3 miles on the treadmill at lunch. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Travel to NYC for the marathon 

Race: New York City Marathon 2018 (26.22 Miles) 03:54:03
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.220.000.0026.22

Sort of a last minute decision.  Richie invited me to join a charity team he sponsors annually for the race. I was sick all week - and had just run Chicago 4 weeks ago - but the opportunity to run in New York again and to connect with Richie and his friends for a “non-racing” effort was too enticing. 

So the plan was to pace Richie and his friend Tommy to run sub 3:30. I did not know how many miles I had in me at that pace - but I would give my best.  Really turned out to be a nice sunny cool day and the race proceeded as planned.  I gave them both about 15-16 miles and then slowed.  

Tommy ended up running 3:29 - for a PR which was great for him.  Richie developed a severe GI problem some time after we separated.  Not sure how I did not see him but he ended up walking it in.  I had some cramping in my legs and sort of jogged it in and took in the tremendous crowds.  We all connected afterwards and had a good time recounting the day.  

So with this finish - I have completed 9 NYC marathons.  I think I need one more to round it out at an even ten.  

 

Comments
From Rob Murphy on Mon, Nov 05, 2018 at 05:34:02 from 67.177.30.39

Good to see you here! I watched the race yesterday but did not see you in the pack :-)

Pretty soon your NY marathon total will eclipse my marathon total.

From Bret on Wed, Nov 07, 2018 at 12:51:46 from 216.234.133.229

Thanks Rob...I heard the coverage was not very good on ESPN. Perhaps better coverage would have included me :)

From jtshad on Wed, Nov 07, 2018 at 14:07:41 from 141.221.191.225

Nice job at this race, running with friends is awesome!

It was fun to watch and somewhat inspiring.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Travel and post marathon - no running. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Still recovering.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

AM - 2.5 miles very easy running around the office complex at lunchtime.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - 3 miles on the treadmill at lunchtime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today.  Trying to do a slow / gradual recovery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

PM - 2 miles on the treadmill followed by 2000 meters of indoor rowing. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running- travel day to California 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

AM - 4.3 miles from my hotel down to the Embarcadero and around AT&T Park.  Pretty smoky out from all of the fires. Not too many runners out.  Lots of folks walking around with surgical masks.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles from my hotel to Fisherman’s Wharf and back. I noticed the smoke more today than yesterday.   Heading home this morning.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 miles on the treadmill at lunchtime back in ATL.   Something is not right.  On most of my runs right around 5 mins into my run, I start to feel tightness or pressure in my cardio effort as if I am working hard - when I am not.  Also, my resting HR has been 7-8 bpm higher than before the Chicago marathon.  Methinks I am not fully recovered.  3 marathons this year - and 2 in the last 40 days.   Although my chasis (arms and legs etc.) feel fine, perhaps my engine (heart) still requires more rest and recovery.  Will give it some more time off of running and maybe do some light cross training for a week or so.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - indoor cycling quite easy - for about 25 mins.  Felt very relaxed and no issues of discomfort from an HR standpoint as described yesterday.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 20 mins on the indoor bike and 2000 meters on the indoor rower. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - cross training - recovery effort.  11.5 miles on the indoor bike and then 3000 meters of indoor rowing.  Resting HR overnight getting closer to normal. 

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

AM - 3 miles with Finn this morning before work.  My resting HR was back to normal overnight and had gradually gone down each day since Wednesday.  Unfortunately I still felt kinda crappy where it feels like my heart is working too hard - but not with a high HR.  Starts around 5-6 mins into the run and then subsides after about another 5-7 mins and becomes intermittant.  Does not make for a relaxing or enjoyable run.  Ran the first mile in like 11:30 and the next 2 at 9:20 pace - so it is not as though I am running too hard.  Need to sort this out.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

PM - 5.5 miles on the treadmill at lunchtime.  Today went a little bit better.  I kept my effort very easy - still had a few episodes of discomfort - but had patches of feeling normal too. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - 2 mile jog with Riley and Finn. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

AM - traditional Thanksgiving Day 5k in Atlanta - “ran” with the family and friends.  Had a really nice day with lots of good food and fellowship. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles with Riley, Nick and Finn on a chilly breezy overcast morning.  I continue to have “episodes” of what I describe as a blood pressure spike - that lasts about 10 to 15 minutes after the first half mile of a run.  Really unpleasant. And then it improves for a while.  Never had this happen before and there’s no family history for high BP.   Seeing a doctor for my annual physical on Monday. 

Comments
From Jason D on Fri, Nov 23, 2018 at 21:23:21 from 108.245.7.232

Good man. Get things checked out. Best wishes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles on the treadmill.  Tested my BP every 8-10 mins - not sure what the data means just yet.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

PM - 7.3 miles with Dan and Finn.  Dan showed me a new trail that I never knew existed.  Felt a few “episodes” mostly on uphills - where I walked for a bit to ease the discomfort.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today or for a little while.  Went to the doctor today - and have been referred to a cardiologist to conduct a stress test.  BP and HR were fine - but the ECG showed inverted T waves - which could be indicative of something.  I previously had a similar ECG a few years ago and had a stress test and that proved to be a diagnosis of "athlete's heart" (a benign condition) which usually presents with inverted T waves but otherwise asymptomatic.  

I was told to not engage in any exercise at least until the stress test is concluded and the cardiologist releases me and all of my labs results have been reviewed.  :(

 

Comments
From dugco on Mon, Nov 26, 2018 at 09:37:39 from 73.42.43.155

Definitely best to get it all checked out - I vote for confirmation of athlete's heart. Good luck

From Bret on Mon, Nov 26, 2018 at 09:52:19 from 216.234.133.229

Thanks Doug - Appreciate your Vote! :)

From Jason D on Mon, Nov 26, 2018 at 13:33:57 from 141.210.128.230

Best wishes, Bret.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Trying to follow doctor's orders not to run at least until my stress test has been done.  Walked a mile on the treadmill - HR never exceeded 85 bpm...did some yoga.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Walked a half mile on the treadmill and then rode on the Peloton bike with a "low impact" endurance ride for 15 mins - avg HR was 99 bpm.  (I feel fine)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - 5 miles on the Peloton bike. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Am 2 mile walk with Finn. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM -  2 mile walk with Finn before church.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM -  2 mile walk with Finn before work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

AM - 1 mile walk before work followed by a yoga session online.

Did my nuclear stress test this morning and was hoping everything would check out as normal; but it did not.  Something in the stress portion of the test results has led my cardiologist to order a cardiac CT.  There was not a clear finding of a blockage, but instead an "artifact" showed an area of concern - thus prompting the need for more testing.  I was also told not to run until more testing rules out heart issues.  I was disappointed with the result, but at the same time, I actually felt really kinda bad yesterday and need to know what's going on and if it can be fixed. 

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - 2 miles walking on the treadmill followed by a yoga session.  Travel to India this evening. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lost a day in travel from US to India. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - 3.5 miles of walking, in which I might have been seen to be jogging at an easy pace on the treadmill in my hotel in Mumbai after a lengthy journey.  Honestly feeling much better and could not help myself but to do a little running.  35 mins of Yoga afterwards.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.000.000.003.75

AM - 3.75 miles on the treadmill in Mumbai- walked the first 10 -12 mins.  Lots of travel ahead. Off to Bangalore then back home after midnight.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Travel day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

So I had my Cardiac CT scan today.  Found a blockage.  Have to be scheduled for a heart catheterization - possibly this week.  

30 mins of Yoga in the evening. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - 2 miles of walk/jogging on the treadmill followed by a Yoga session.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No activity today - very early start for work and then commitments in the evening. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

AM - 2.5 miles of walking outside with Finn and then a Yoga session.  Heart catheterization is scheduled for later today.  Hopefully things will go well and I can begin resumption of running in a little while.

  So I had my heart catheterisation this afternoon.   They found a 90% occlusion in my left anterior descending artery and inserted a stent.   According to my doctor,  I was very lucky to have gotten this diagnosed in time to have avoided a bad outcome.   Go figure — no family history, good cholesterol; non-smoking and an active lifestyle with a good diet.    Anyway the good news is the doctor says there is no reason why I can’t resume my running and continue to do marathons.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Had to stay overnight at the hospital and was not discharged until late in the day.  Have some restrictions for the first several days.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.600.000.000.002.60

AM - 2.6 mile walk with Tracy and Finn and then a yoga session.  Feeling well.  

Comments
From Rob Murphy on Sat, Dec 15, 2018 at 17:07:59 from 67.177.30.39

Good to hear!

From Jason D on Sat, Dec 15, 2018 at 19:15:54 from 73.144.91.168

Happy to hear that they found the issue and you are doing fine, Bret.

From jtshad on Sun, Dec 16, 2018 at 06:48:32 from 65.129.134.142

Glad to hear you are doing well.

From Bret on Sun, Dec 16, 2018 at 14:08:03 from 99.1.220.106

Thanks guys...this has been quite an experience..glad to have things improving now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

PM  2 mile walk on the treadmill followed by a yoga session.  Feeling really well and antsy to get released by my cardiologist to introduce some light jogging/running soon.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - 2 miles of outdoor walking on hills with Finn and then a yoga session.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

AM - 2.5 miles of walking outdoors with Finn and then a yoga session.  Feeling really solid now.  I check in with the cardiologist on Thursday to get a possible release to resume with some running.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles of brisk walking with Finn followed by a yoga session (also with Finn who tends to disrupt). 

Saw the doctor later in the morning and was given the "thumbs-up" that I can resume with some running.  My limit is 3 miles per day for 8 weeks and then I can bump it up to 5 miles per day until the 90 day mark when I have a follow up visit to see how I am doing.  

Comments
From jtshad on Wed, Dec 19, 2018 at 11:07:43 from 141.221.191.225

Good news! Glad the Doc gave you a Christmas present.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles of actual running on the treadmill!  1 week post-heart catheterization and stent.   It felt great to be running again.  No issues at all that I had been experiencing prior to the procedure were present.  Feeling very blessed. 

Yoga session following the run.  Been doing this 30 days of yoga from a youtube video that my daughter suggested whilst I was not permitted to run.  Gonna stick it out to complete the course.  I kinda like it. :)

 

Comments
From dugco on Thu, Dec 20, 2018 at 08:23:01 from 73.42.43.155

Glad to hear you're progressing nicely. 20 minutes of gentle yoga thrice weekly for past several months has resolved essentially all back issues for me that had been worsening for a decade since turning 45 - I'm sold for sure

From Rob Murphy on Fri, Dec 21, 2018 at 13:21:37 from 72.184.232.53

Send me the yoga video link!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles outside in the rain with Finn before we drive to West Virginia.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles with Riley in West Virginia along the Ohio River Trail.  Really cold.  Yoga afterwards. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles in town of Moundsville WV with Riley before church.  Yoga afterwards.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles this morning on the town streets in Moundsville WV.  Counted 3 “leg lamps” in house windows (from the Christmas Story movie).   I tried to test things a little bit.  Ran the second mile in 8:15 and the third in 7:15.  Felt really nice to open up.  Will need to work gradually for a while to reestablish my aerobic base.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - 3 miles with Riley on Christmas Day - easy effort - nice conversation.   Merry Christmas!

Comments
From dugco on Tue, Dec 25, 2018 at 16:06:30 from 73.42.16.20

Great to hear you're cranking along nicely - Merry Christmas to you and yours

From Bret on Tue, Dec 25, 2018 at 20:41:02 from 76.120.131.94

Thanks! Merry Christmas Doug!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles with Riley in Moundsville WV along the Ohio River running trail. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - 3 miles on the treadmill after a long drive home from WV.   Yoga afterwards.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles on the treadmill as it was storming outside this morning.  Ran the last mile at tempo pace/HR effort.  Yoga afterwards. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles with Finn on a rainy morning. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - 3 miles on the treadmill followed by some yoga. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

 

 

PM - 3 miles on the muddy Milton Trail in a light mist/drizzle with Riley and Finn - who was completely filthy after we were finished.  Yoga after giving Finn a good scrubbing.

So - my quick year in review for 2018:

I had a decent year of running and training and racing starting off with a fun USATF Cross Country race in Tallahassee FL with Rob.   I had a couple of good 5k efforts and a nice 10k effort in Dunedin over St. Patrick's Day weekend.  

I ran 3 marathons - Grandma's, Chicago and New York.  I was only really trained up for Chicago and ran reasonably well after Richie dropped from the race - and ran a time that would have theoretically met the Boston Qualifying standard for my age at 3:27 but Boston was already full by then, and I am not certain that would have even gotten me in this spring anyway.  I will need to go a couple minutes faster with the new qualifying times next year.  My goal for next year is to get a qualifier for 2020.

I covered just over 2000 miles of training this year which is slightly down from last year, but I did have a significant health issue in November/December that contributed to that decrease with a 90% blockage in my LAD artery requiring a heart stent.  Thankfully I became aware of the problem with symptoms (jaw pain and general malaise in as little as 8 mins of effort) whilst running - and was persistent with my doctors who were thorough in their efforts - rather than being dismissive.  Really felt as though I dodged a bullet - especially when I happened to pick up Jim Fixx's Complete Book of Running one evening (at our family Christmas dinner - in a restaurant waiting area with a library) and recalled through a Google search that he died at age 52 of a heart attack - with the post-mortem noting blockages in three arteries including one of 95%.  He had a family history - father died at 43 after a heart attack at age 35 - but he never followed his doctor's recommendations to have a cardiac stress test even within a few months of his untimely death.   

I don't have a family history, never smoked and none of my annual physicals or labs gave any indication of a potential problem.  Given my over 40 years of running - I never even considered (and neither did my doctors) that I would be a candidate for coronary artery disease or a potential heart attack.  I guess you just never know...

But now nearly 2 weeks since my procedure - I feel great.  I have improved on my diet - which was not terrible to begin with - and I have been released to return to running (no more than) 3 miles per day for the next 8 weeks.   Barring anything unexpected - upon fully release from my cardiologists, I hope to resume my routine of training for at least 1 or 2 marathons later in 2019.  

Happy New Year!

Comments
From Rob Murphy on Tue, Jan 01, 2019 at 18:37:01 from 67.177.30.39

We have many miles yet to run Bret! Hopefully, we can run a few of them together!

Happy New Year.

From Jason D on Tue, Jan 01, 2019 at 19:39:42 from 73.144.88.57

Happy New Year, Bret. Its great to see that you had medical professionals who did what they are supposed to.

From allie on Thu, Jan 03, 2019 at 14:36:54 from 172.58.46.221

wow, i had no idea...but glad you were aware of the symptoms and got it taken care of early. also glad to hear you feel good and are recovering well. happy new year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1823.15143.5945.9223.212035.87
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