Bret

Red-nose Half Marathon

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Location:

Milton,GA,USA

Member Since:

Jul 27, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PR's -

Mile - 4:38    (High School)

2 Mile - 10:12 (High School) 

3 mile - 15:51 (High School)

10k - 35:19 (High School)

Marathon - 2:59 marathon (London -2013)

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

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

8 x Boston Marathon (1999, 2000, 2005, 2007, 2014, 2020 (virtual due to covid) 2021, 2022)

13 x NYC Marathon (1997, 1998, 2010, 2011, 2014, 2015, 2016, 2017, 2018, 2019, 2021, 2022, 2023)

 

 

Short-Term Running Goals:

Sub 3 hour marathon

Long-Term Running Goals:

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

Personal:

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

Favorite Blogs:

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Miles:This week: 0.00 Month: 112.25 Year: 260.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
247.2513.100.000.00260.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles on the trail with Dan and Finn - Happy New Year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles with Dan and Finn on the Milton Trail - quite cold this morning in the mid to upper 20's 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM - 5.25 miles with Dan and Finn from Milton HS.  Just stayed on campus today with multiple loops.  Quite cold again today.  

PM - 5k on the treadmill using the Zwift app - so I ran in Paris. :) 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles with Dan and Finn in the neighborhood.  Dan had an early meeting so we ran a little shorter than normal so that he could make his meeting in time. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

AM - 5.75 miles with Finn to Tullamore via Nix and back through WC.  Dan has a cold and opted-out today. 

Race: Red-nose Half Marathon (13.1 Miles) 01:40:12, Place overall: 79, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0013.100.000.0015.10

Red-nose Half Marathon - Columbus Georgia -  Not a bad effort for me.   Friends from my church told me about this race - which is free to enter if you do not want a race t-shirt - in a town south of Atlanta on the border of the state with Alabama.  It was about 2.25 hour drive for me from my house north of the city - so I had to hit the road by 5 am to arrive in time to pick-up my race number for the 8 am start.  We had six members or family members from our church participate.

My goal for the event was to use it as a tester/tempo in my preparation for the Tokyo marathon at the beginning of March.   I had been feeling reasonably well and somewhat confident that I could run 1:40 and not overreach with that type of pace and risk injury or bonk.  The night before I had some type of GI issue that made me question whether I would even be able to run today - thankfully that mostly subsided by the morning.

It rained all the way on my drive to the race - and for the first mile or two ran in a light drizzle.  Temps were in the low 50's - a good bit warmer than my area which was in the low 40's to upper 30's.  The route wound through the downtown area on some brick streets for a couple of miles before dropping us onto a paved bike path along the Chatahoochee River.  I had expected the route to be flat, but there were a few mild rollers up and down the embankment.   The race had enough participants that they had pacers designated for 1:35, 1:40 etc.  

I started out thinking I would run off of the 1:45 pacer - but he was a bit slow and so I allowed myself to run to feel comfortable but not pushing too much - which had me about 40 meters behind the 1:40 pacer.  I noticed however that my distance from him did not really seem to change much for the first half of the race.  My Garmin was providing splits between 7:30 and 7:45 for most miles and so I reasoned that if I kept him in sight and felt well enough in the last few miles I could catch him (or pass him) to hit the 1:40 goal.  

As we approached the turn-around I found myself gaining on the pacer to where I caught him at about 8 miles.   He had no one running with him and around the time I caught him, two other runners caught him as well - and I think we all realized that we were running faster than him so we continued to pull away from him.   In my mind, with my splits showing sub 7:30 for most of the last 5 miles and being in front of the 1:40 pacer, I thought my time was going to be high 1:38 or 1:39 but I was surprised in the last tenth of a mile - a quick corner turn with less than 100 meters, that my time was 1:40:12.  Had I been looking at my total time on my watch I probably would have pushed a bit harder to get under 1:40 but honestly, I was running about as fast I could have today still being under control.  

Pleased overall with the pacing and the result and where I am compared to a year ago with two fairly significant injuries.  I think I ran negative splits and actually raced a bit over the course - never giving up a place.  In fact I think I was 92 at the turn and ended up 79th overall in a race of around 750 runners.  

 

 

Comments
From Rob Murphy on Sat, Jan 06, 2024 at 16:09:57 from 76.149.134.98

Great race Bret. Lots of river bluffs along that route I assume being way down yonder on the Chattahoochee.

I lived in Columbus Georgia for 6 months in 92-93.

From Bret on Sun, Jan 07, 2024 at 14:48:49 from 99.1.32.252

Thanks Rob - yep there were some bluffs here and there along the river that I had not expected. I did not know that you lived in Columbus back in the day! Must have been your time in the Army? It has a nice little main street downtown and some historic buildings - I would imagine it was a decent place to live.

From Rob Murphy on Sun, Jan 07, 2024 at 15:20:53 from 76.149.134.98

Well, I lived in the Bachelor Officer Quarters at Fort Benning (now Fort Moore) while attending a couple Army schools.

From Jason D on Sun, Jan 07, 2024 at 20:19:38 from 73.161.42.48

Nice racing, Bret. Close to target. I have never found pacers that helpful, but sometimes they do provide a nice target if you are trying to run them down.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - 3.5 ver slow easy miles with Finn before church.  Started on the trail but it was too wet and muddy so we exited for the last mile or so.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 easy cold miles this morning with Finn.  Still in recovery mode from Saturday's Half and also feeling the effects of a head cold - will take things easy for a few days. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles on the treadmill this morning - heavy rains and thunderstorms moving through the area overnight and most of the morning today.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles with Finn through the neighborhood - windy and cold following yesterday's storms.   Dan is still out of town on business but returns tomorrow.  My cold is a bit worse today. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AM - 4.25 miles at Milton HS with Dan and both dogs.  Quite cold again today - and my head cold is not improving.  Had to cut it short for Dan as he had an early committment today.  

PM - 3 miles on the treadmill after my workday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - 6.5 miles with Dan and the dogs on the trail.  We went off the trail into the North Valley neighborhood due to the mud and sloppiness of the trail, but finished up the last couple of miles on it.  Both dogs and men needed baths.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM - 16 miles with Finn from the house.  I connected with Dan and Greg and a friend of theirs named Mike at just past 4 miles and I did the Brittle/Summit/Milton Trail out and back with them for the next 7 or so when they headed back to Dan's place where they had started.  Finn seemed fine to do the full run with me - and so we finished out the last 4 miles solo.  Very cold because of the winds today.  Aching in lower back and hips for the last week which I think is statin-induced - so I will take a little holiday to see if the discomfort eases.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - easy 4 miles with Finn before church.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - just under 6 miles with the guys and two of the dogs on a trail run at Lake Lanier.   I was not initially too excited about the plan since it is about a 30 min drive, and I expected the trails to be fairly muddy - but as it turned out, there was no one on the trails  and they really were not very muddy at all.  And best of all, I did not take a tumble which is generally inevitable with me on trails with lots of tree roots and rocks and also having the dog on the leash around my waist.  Only Greg went down today.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles in the neighborhood with Finn in some freezing rain and flurries.  Headed to WV for the remainder of the week for a 90th birthday celebration for Tracy's father.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 very cold and snowcovered miles along the Ohio River in West Virginia.   Temps in the low single digits with below zero windchills.   The trail along the river had fresh snow from yesterday, maybe 2-3 inches which was not terrible for running easy - I had decent cold weather running clothes - my only issue was having to lower the gaitor to clear my nose from time to time, and having to take my mitten off to reposition it back in place.  :) 

Comments
From Rob Murphy on Wed, Jan 17, 2024 at 12:08:47 from 163.248.33.245

Yes, cold everywhere except here. Stay warm!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - another snow-covered trail run today in WV.  Ran around the 12th street park.  Left hip was extremely painful in the last half mile - gonna take a couple statin holidays and change up the shoes for the next few days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

AM - 2.25 miles with Riley as it was snowing in WV.  Left hip was extremely painful - feels like a hip pointer without the impact.  Ceased the statins yesterday.   Hoping for some relief when they exit my system.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.250.000.000.001.25

AM - 1.25 miles very slow and with concern about my left hip issue.   After I finished and saw significant bruising on the upper thigh expanding up to the iliac crest - I went to the local urgent care with a self diagnosis of a bursa sac rupture.  They did xrays and ruled out any fractures (noted osteoarthritis) and seemed to concur with my self-diagnosis.  Gave me two injections of steriodiod anti-inflammatories and told me to limit activities and to ice it.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.250.000.000.001.25

AM - 1.25 miles around the Moundsville city streets following the anti-inflammatories - the pain was minimal - particularly compared to the previous days.   My theory is that the statins inflamed the bursa sac in the hips bilaterally, and for whatever reason the compression of the running on Thursday caused the trocanter bursa sac to rupture spilling the fluid into the surrounding tissue, resulting in the quite significant area on the left hip and upper thigh.  It looks like I took a really heavy hit by a helmet in football, or fell really badly - but in fact there was no impact.   Trying to decide the best course of recovery.   The bursa should heal itself.  I have ceased the statin, so that should help reduce the inflamation as well if that was the culprit.   Maybe run easy short miles for a few days and see how that goes?  Cross train a bit? I am in unknown territory here. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - 2 miles with Finn on the trail - quite cold here too with temps in the mid 20's.  Even my pool has some ice on the surface of it.  There was very little pain in the left hip - my effort was slow at 10:30 min pace and though I was going to run only a mile, it felt fine although admittedly I felt a little wonky, I decided to do the full loop around the pond for a full 2 miles.  I got on the Peloton bike for another 30 mins of exercise.  Zero pain on the bike with the hip, though my quads were quite fatigued after such a new exercise.  I have scheduled an MRI for tomorrow morning to see if there is any collateral injury to the surrounding tendons or IT band near where the bursa sac is.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - ran 3 miles very easy with Dan and the dogs on the trail.  Probably should have considered running less distance - as the hip was a bit more noticeable somewhat during and more so afterwards.   The instruction I had gotten was limit activity until the discoloration/hematoma is completely absorbed.    Have an MRI scheduled for this morning of the left hip to make certain that there is no collateral damage to the surrounding muscles and tendons near the ruptured bursa sac.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

AM - 3.25 miles with Dan and Finn at Milton HS in a light rain and temps in the upper 40's.   Hip recovery is not quite where I had hoped it would be.  The MRI showed a strain to the gluteal medius and TFL and surrounding tissue has edema.  No tears noted - which is a good thing.  No noted bursitis or problems with the bones.   Mild osteoarthritis.    Because the MRI was of the left hip, the machine included much of the trunk and right side as well - significantly noting high grade partial tear to the left hamstring with tendinosis there; tendinitis in the right hamstring as well as a tear on the right side of the adductor (sports hernia).    Interestingly though, I was aware of the left hamstring issue for well over a year, have zero symptoms in the right hamstring, and the sports hernia was recently noted with certain positions, but honestly not impairing my running in any way.  

 

Comments
From jtshad on Thu, Jan 25, 2024 at 06:44:38 from 141.221.191.225

Sorry to hear about the injuries. Hope you can find a productive path forward to deal with them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.250.000.000.001.25

AM - 1.25 miles on the treadmill followed by 30 mins on the Peloton.   I went to the sports med doc today and he examined me and reviewed the MRI images as well as taking new x-rays and while he said I have a lot "cooking" in the hip and hamstrings - nothing appears to be catastrophic to where he would recommend cessation / suspension of my training or the Tokyo Marathon at the beginning of March.   The guteal medius and guteal minimus show evidence of a strain in the MRI along with edema but if the swelling subsides, he expected that I would be able to grind through without too much difficulty - and even though the bruising is evidence that something happened, the images do not suggest it is too severe.   He noted however that the left hamstring is "hanging on by a few strands" but honestly that injury has been with me for over a 18 months and frankly, I have adapted my running to it with only minimal discomfort.   He said if my training or racing ultimately results in complete ruptures of the muscles or tendons, that they can repair them at that time, but because of the uncertainty of a successful suture of the hamstring and the associated recovery time, he recommended, that if I can deal with what I have, he would caution against a surgical repair or PRP.   So I was somewhat reassured by his consultation.   I also went to urgent care for this upper respiratory infection that has been plaguing me and confirmed no COVID, RSV or flu and got an Rx for an antibiotic.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

AM - 3.25 very slow miles with Dan.  The hip improved a good bit yesterday perhaps as a result of only running a mile or perhaps the swelling is dissapating along with the statin exiting my system.   My cold is worse unfortunately - coughing nearly incessantly.   The run was much less painful but not completely normal just yet.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles with Finn through North Woods.  Pain level was maybe 1.5 in the hip and so I thought I would try for a more "normal" effort run.   Very sick though.  Anyway, started out fine, but my HR was up perhaps from the cold or the cold medicine; and I just did not have any strength to just smoothly run at my regular training pace after about a mile and half.  Perhaps too much too soon to expect a full recovery.   I will maybe take it easier and shorter tomorrow and see if it progresses better with more rest. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

AM - 1 mile on the treadmill, really sick today. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

AM - 1 mile on the treadmill still feeling weak / sick. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles with Dan and the dogs on the trail.  Finally seeming to come out of the URI and starting to feel normal.   Ran in the old Saucony Rides and discarded the NB Fuel Cell shoes - which I think aggravated the hip on Saturday.   Still some swelling there, but the run was tolerable for the hip.  A little stiff after I showered and headed out to an appointment, but by midday, seemed like it is progressing well, if not slower than I want.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

AM - 4.25 miles with Dan and the dogs at Milton HS.  Had a decent run today - wearing the old school Rides.  Hip was tolerable - but not yet normal.  

Comments
From jtshad on Wed, Jan 31, 2024 at 09:00:09 from 141.221.191.222

Glad you are feeling better.

From Bret on Sat, Feb 03, 2024 at 10:37:50 from 104.129.207.29

Thanks - it is encouraging progress.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM - 4.5 miles with Dan and the dogs from his house doing the normal route along the horse farm roads.   I wore the Alphafly Nike's this morning and I had very little if any left hip pain, but because it is still a little swollen, the range of motion is a little restricted.  Dan's dog was really not in the mood for running a third day in a row, and as a result the pace was slower - which honestly was of benefit to me to keep from potentially pushing too much.  Finally got a full night's rest without coughing.   Heartrate on this effort was nearly back to normal after being so high the last week or so.  New bruising I noticed yesterday, was likely from Saturday's run in the NB shoes which are now in the garbage can, and it expanded a bit over the day yesterday in the upper part of the hip.  So strange...never had a muscle or tendon strain with such marked bruising in all my years of running. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM - 4.5 miles with Dan and Finn in the neighborhood.  Dan, feeling unencumbered by slow Rosie ran a bit faster than I wanted to, as I am being cautious not to cause any further issue with the hip.  We kept it right at or below 9 min pace as a compromise.  Honestly, I am actually quite pleased with the progress of the injury - feels like I am a week or so away from resuming normal training volumes.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

AM - 5.25 miles with Dan and the dogs from his house onto the horse farm trail roads.   Ran in the Rides again.  Good that we ran with Rosie who kept pace easier than I would have probably pushed.  I am perhaps a little impatient to feel "normal" - the hip is remarkably improved perhaps only slight discomfort, but functionally still not 100% with some weakness.  I am also still dealing with a cough with a virus that has not exited my system yet.   Hopefully I will gradually improve day to day to get back to feeling myself on runs. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AM - 3.25 miles with Finn in the neighborhood before church.  Tried to keep my HR under 130 for the run - in doing so, I ended up running around a 10 min pace.   Either the virus and / or the injury depleted my fitness more than expected, or the strength in the area of the hip is not yet normal - either way the higher than normal HR is starting to concern me.  Will try to do some runs at an even slower pace for several days to 'reset' the HR. 

PM - 4 miles on the treadmill - pace was like 11 mins per mile but avg HR was 126 which was the goal.   Did 2000 meters on the indoor rowing machine afterwards and my HR was like 10-15 bpm faster than what I normally see at that effort.  So, I think it is more likely not so much lack of strength in the hip as it is loss of fitness.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM - 4.25 miles with Dan and Finn on the Milton trail - at 10 min pace - which kept the HR in check under 135 until the last couple of miles where I was telling a story about the Olympic trials marathon and got excited and was running faster - and the HR climbed.   I got home and ran another 2 miles on the treadmill at 11 min pace keeping the HR under 130.   Hoping this HR training will work over the next several days to a week or two.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 5 miles with Dan and Finn through the neighborhood to the Groves subdivision across Birmingham Hwy.   Cold today - run was slow-paced again to try to keep my HR under wraps.   Couple of the uphills I walked a bit to keep the HR from reaching 160.  I felt fine - and the hip is really not causing any issue; but I am frustrated with the high HR at such slow paces as 9:45 to 10:15 per mile.   From what I have read, post viral infections (even non-covid) it is not uncommon to have HR jump 25-30 beats on normal training efforts for a while until the body is fully recovered.   Still have a cough - so I will just have to be patient and keep my pace slow enough to allow for a recovery - hope it is sooner than later.

PM - 2 miles on the treadmill - was able to run at 9:20 pace with the HR average of 132, but much of the second mile was nearer to 141.  So, some improvement even over the course of the day.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles with Finn in the neighborhood as Dan was out of town on business.   Ran slightly better today with my pace gradually returning to normal - with the HR not quite as high - but still higher than normal.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

AM a little over 4 miles with Dan and Finn at Milton HS and then another mile or so on the treadmill.  Much improved pace today (it is mostly a flat route) but the HR was still on the high side especially near the end of the run - so my treadmill run was more of a cool down effort with HR in the low 120s.   Traveling to VA Bch to visit family this afternoon and over the weekend.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM - 6.25 miles in Va Bch from my brother in law's house out to a large lake in a nearby neighborhood - did a couple of loops around it.   Pace is alarmingly slow and concerning.   It is as if my legs do not have the strength to drive a normal training pace and so the extra effort it seems to be taking is resulting in a higher than normal HR.   I intentionally kept the effort in the high 130's HR range but the last couple of miles it crept up to the high 140's as the legs fatigued.   I know I cannot force things - but I also don't look forward to running a marathon at 10:30 pace...hopefully I will strengthen and my HR will settle down in the next 3 weeks. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM - 8.25 miles in Va Bch - intentionally slower to keep the HR below 130 - picked it up after 4 miles a little bit - but overall a very slow pace.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM - 4.5 miles in VA Bch in the rain.  Heading home today.  HR was up too high for the pace I was running.  Calling the cardiologist tomorrow. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

AM - 3.25 miles with Dan and Finn in the rain this morning in the neighborhood.  Watch was not recording the HR very well - and we kept the pace very easy at just under 10 mins.  Did not feel as bad as I had felt the previous couple of days - but will be scheduling a cardiologist appt as soon as possible later this morning. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles with Finn up to North Valley.  Felt much better today - more fluid and relaxed and though my HR was still higher than normal, it was not nearly as high and the overall "feel" was better.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

AM - 3.25 miles with Dan and Finn at Milton HS.  I had an early cardiologist appt. so we just did a short run.  Dan actually ran less because his left hamstring was really painful.  My pace was better and I felt stronger - so I think the additional iron supplements have begun to make a difference.  Cardiologist agreed that the iron-deficiency symptoms (weakness, fatigue, high HR in exercise) are more consistent than heart/circulatory problems - but will keep an eye on things over the next several days.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

AM - just less than 5.25 miles with Finn this morning through the neighborhood across Birmingham and into the Grove.   Pace and strength was good.  HR was high after the second mile climbing the steps - and remained just under threshold at 8:45 pace; last mile was anaerobic at 8:15 pace - so not great or even normal for me, but its getting in range and the improvement over last Friday for example was materially better where I could not even cause myself to run sub 9 min pace let alone 9:30( like physically unable regardless of the HR).  So this is progress from that perspective.  Probably categorize this as a tempo run with a VO2 max finish.   Will run light and easy aerobic pace tomorrow and the next few days, hoping to see more progress by next week this time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - just under 5 miles this morning with Finn in the neighborhood.  Ran easy with the intent of keeping this aerobic and this seemed to go well today - pace gradually went down as the run progressed and my body got comfortable and though the last mile or so which had some uphills saw my HR get a little high, the overall average was where it should be, and the pace was nearly back to normal for me.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

AM  - 11.25 miles with Finn on a windy chilly morning as a front was making its way through.   This was an interesting day as initially I was not super motivated to run too far outside and in fact had considered doing a longer run indoors to manage my HR better without all of the hills outside, but Finn really wanted to run.  So, my thought at first was to go about 7.5 or 8 but the route I chose gave me options - and because I felt reasonably decent around 2-3 miles I opted for one of the longer turns, which took me out Taylor road.  At that time my HR was in zone 2-3 and I was running about 8:30 pace for mile 4 but when I turned on Batesville and the long uphill, my HR got up to 160 and correspondingly, (or maybe because of it) the left hip injury just seemed to be weak and fatigued - as if 5 miles was the limit for it today but I pressed on, bypassing the Triple Crown turn (mostly because I wanted to avoid the very steep hill to Freemanville) and turned later instead at Providence which honestly at that point my pace slowed to just under 9 mins and though I was ok on the flats, and downhills, I wanted to get at least 10 miles without too many sharp climbs, so I ran the cut-through at Summit Hill elementary and headed up Thompson Rd.   The two climbs on Thompson and the one in North Bluff when my HR was already in the high 150's were humbling.  When we started up the climb on Dinsmore, Finn unexpected stopped to throw-up and so I decided to take the shortest option home down the trail behind the old Milton country club.   My form was completely favoring my right side for strength to carry the left side functionally weakend muscles through.   Nothing hurt, but I probably looked pretty bad finishing up essentially on a tired set of legs and nearly bonking.  Pleased with the pace just over 9 mins which last week was almost a minute slower and the distance was 3.5 miles shorter.   Hoping to recover well and see additional progress next week.  Never had a marathon where I was training with the goal of being able to endure just to finish - but this is the reality given the last several weeks of set backs. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles recovery effort on the treadmill - mostly because I wanted to keep the HR in check but also it was in the 20's outside.  About 4.5 miles into it I notice my form started to falter a bit on the left side/hip - it is as if that muscle gets to a fatigue point and things start to gradually get a little wonky.  Not sure if the muscle will get stronger with the workouts or if I should run less for more rehab/recovery to allow for more time to heal/strengthen.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - just 2 easy miles on the trail with Finn this morning.  Goal is to allow my body to rest for the next 2 weeks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - same as yesterday - ran slower kept the HR under 110. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - same 2 mile route as yesterday in the neighborhood - but instead of staring at my watch and worrying about my HR - I just ran to feel, which this morning felt very close to feeling normal - and so after my run I looked at my watch and my first mile was 9:30 and my second mile was 8:23 and my avg HR was 135.  Not completely terrible, and not completely normal for me yet, but I felt very pleased how I felt today.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - same as yesterday - did not run quite as quickly in the first mile - felt a little less pleased today than I did yesterday - and I suppose if I had no race in my immediate future I would just do these short easy runs for a little while until I didn't have to think about it. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - same as yesterday in the neighborhood, but I did not feel as good and my HR was higher again. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

AM - 2.25 miles on the trail with Finn - started off easy enough but my HR jumped into the 130's on the climb in the first mile and though I ended up with an avg HR of 135 at 9:30 pace, my HR was in the 150's in the second mile on the long climb back.  It is a bit distressing and discouraging to me.   I am otherwise feeling reasonably healthy with the hip and the other lingering injuries from the last year or so.  It is almost as if my HR issue is one that may linger for a while until it resolves itself.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
247.2513.100.000.00260.35
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