| Location: North Salt Lake,UT, Member Since: Dec 12, 2007 Gender: Male Goal Type: Olympic Trials Qualifier Running Accomplishments: 1500m - 3:59.9h (2014)
5000m - 14:53.45 (Portland Track Festival 2014)
8k XC - 25:09 (Sundodger 2011)
10k XC - 31:31 (WWU Invite 2011)
HM - 1:10:19 (Houston 2018)
Marathon - 2:28:39 (Houston 2019) Long-Term Running Goals: Olympic Trials Qualifier Personal: Married, working, training. While my wife has nixed all future attempts to grow glorious mustaches, she has been supportive of my crazy running dreams. Life is good. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1095.60 | 52.00 | 43.50 | 17.72 | 1208.82 |
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| Saucony Ride 8 Miles: 110.00 | Ride 7 Miles: 49.50 | Launch 2 Miles: 448.60 | Ride 7 Blue Miles: 329.00 | Asics Electro 33 Miles: 4.00 | LunaRacer 3 Miles: 75.00 | NB 1400 Miles: 110.90 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 40.00 | 0.00 | 0.00 | 0.00 | 40.00 |
| 40 easy this week.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| 24 easy this week.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
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| Saucony Ride 8 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy
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| Saucony Ride 8 Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy sans stroller.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| It's time to start back up on the blog. Training in New Orleans with a new baby has been rougher than I expected. I wanted to get one last good race in last fall, but I struggled leading up to Rylie's birth. I started training more seriously again about 6 weeks ago, although it's been slow going. I put on almost 20 pounds since I moved here, and I've only lost 3 or 4 so far.
Aside from the heat and humidity, my biggest obstacle has been getting my runs in before dark. I got used to running whenever I had time in Bellingham, but it's too risky to be out after dark here. For now I'm doing shorter runs after work and longer runs on the weekends. And I take Rylie in the stroller most of the time.
Today was that kind of day. 85 degrees and 75% humidity, but Rylie loves to ride in the stroller. The wind was a lot stronger than normal, and that made the return trip tough. 6 miles to Algiers Point and back.
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| Saucony Ride 8 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy on the levy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 on the levy with Rylie. Had to wait for a group of thunderstorms to pass, then it was a cool run from there (for once).
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles with Rylie. I want to say easy pace, but it was the first truly hot day of the year (89 degrees and 80% humidity) and I struggled and Rylie complained. The scale says I lost 6 pounds of water. I remember again why I fell of the wagon last October. I like to pretend it was so I could be around more before Rylie's birth, but in reality I had been beat down by the head & humidity so badly that each run was difficult to face and I finally petered out.
The idea of training all summer through this makes me want to get fat and sit around reminiscing about the times I was in shape. I think the only thing to do is start getting up at 4:00 so I can run before work. I won't survive evening training.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy.
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| Saucony Ride 8 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy with Rylie.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 miles in Anacortes. Visiting Washington for a few days and decided to check out this little corner of the world. Running on a cool, post-rain PNW morning overwhelmed me. I love this area.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles with a former running buddy. We met at the Alger Shell station and ran up Blanchard Mt to the Samish lookout. I never knew this lookout existed, and the view was incredible. Incredible view of the San Juans, and coming back down gave a panoramic view of Skagit Valley in a scene you'd expect out of the Alps.
With a ~1500 ft climb, I was happy to find I can still run up a good hill. Considering it's been 9 months since I ran up anything taller than the Mississippi River levy. The way back down took more of a toll on my legs. I felt my left shin start complaining and was grateful the descent wasn't any longer than it was.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on the river levy back in New Orleans. 87 F and 74 dew point. Absolutely brutal - I had rivers of sweat running off me by the end.
A very sad loss occurred in Washington as I lost one of my running shoes when I left it on top of my car before driving off. I still had a little life left in those shoes, so it makes me very sad to lose them.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 levy miles.
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| Saucony Ride 8 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Saucony Ride 8 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I'd planned for 10 from a double out-and-back (right on the levee, back, then left on the levee), but the first return trip but the wind squarely at my back and I just got hotter and hotter. 90 F and 78 dew point today. I started to get dizzy and nauseous and decided to play it safe. I tried to get out later to get the rest of my miles, but I ran out of daylight.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 4 easy
PM - 8 easy
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| Saucony Ride 8 Miles: 8.00 | Launch 2 Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy w/ Rylie
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Saucony Ride 8 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy. I've been trying the early mornings this week and it's going well. 4:40am feels too early, but I'll take it over the heat of the afternoon.
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| Saucony Ride 8 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 8 miles
PM - 4 miles with Rylie
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| Saucony Ride 8 Miles: 4.00 | Launch 2 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy run
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Saucony Ride 8 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Saucony Ride 8 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.50 | 12.50 |
| 12 miles on the levy. Added 4 200m hill sprints, which around here consists of running up a sideways driveway up the levy (75m) and leveling off on top. The heat was a big problem for me today, and I had to slow down the last few miles. I measured my temperature when I got home at over 102. I've never measured my temperature post run before, so I don't really know what normal is. But 102 seems high.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 8 easy
PM - 4 easy
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| Saucony Ride 8 Miles: 8.00 | Launch 2 Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Saucony Ride 8 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Saucony Ride 8 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.50 | 12.00 |
| AM - 8 easy w/ 4x200m levy sprints
PM - 4 easy w/ Rylie in the stroller
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| Saucony Ride 8 Miles: 4.00 | Launch 2 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 8 miles easy
PM - 4 miles
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| Saucony Ride 8 Miles: 4.00 | Launch 2 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 on the levy. Overheating is becoming a problem because I dread just about every run. I was up at 6am today, but that's not cutting it. I think I'll have to go to a 5am run on weekends/holidays.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Just 4 miles this morning.
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| Saucony Ride 8 Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Saucony Ride 8 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| New shoes! 6 miles easy after work. I was worried about the protests carrying over into early morning, and so opted to play it safe and run in the evening. It was overcast, and despite being about 90 F, I felt pretty good. Maybe I'm starting to adapt?
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.50 | 12.00 |
| 8 easy w/ 6x40s levee sprints. I made this a 5:30 am and the extra hour before sunrise made a world of difference. I'll mourn the sleep but love sweating a little less.
PM - 4 easy in my Electros that I haven't used in months. I used to like these shoes, but this time they felt absolutely awful. Flat and rigid.
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| Asics Electro 33 Miles: 4.00 | Launch 2 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 8 easy
PM - 4 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 3.00 | 0.00 | 12.00 |
| AM - 1st workout of the year. 8 miles including 3xcruise mile at 5:37, 5:38, & 5:39 on the levee. 1:00 rests. Added 4x30s fast on the run home. Conditions were 77 F & 72 dew point, and I must be adapting because it felt wonderfully cool. Weighed in at 154, so I'm still hovering about 12 lbs above racing weight.
PM - 4 easy.
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| LunaRacer 3 Miles: 8.00 | Ride 7 Blue Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 8 easy
PM - 4-mile evening shuffle with Rylie. I'm so sore from yesterday and I've been hobbling around the house all day.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy, the shuffle continues.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.50 | 6.00 |
| 6 miles, including 6x40s levee sprints.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 3.00 | 0.50 | 12.00 |
| AM - 3xcruise miles + 4x30s sprints. Conditions were 81 F/76 dew point. I was up and out the door before dawn, but it was a rough go. 5:34, 5:34, 5:44. I feel like I should be able to run faster than this right now, but I suppose I shouldn't force it. Plus I can blame it on the humidity (and not my belly, of course).
PM - 4 easy
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| LunaRacer 3 Miles: 8.00 | Ride 7 Blue Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 8 miles easy
PM - 4
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| Launch 2 Miles: 8.00 | Ride 7 Blue Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy. I feel like I'm shuffling an awful lot. Not sure if it's the early mornings or humidity or what, but I catch myself slowing to more than 8:00 pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 1.00 | 6.00 |
| Easy 4 miles + 8x40s levee sprints.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| I got out just a little bit late for this run and missed my pre-dawn window. The sun was up and conditions were 83 F w/ 76 dew point.
I did 4xcruise miles w/ 1:00 rests timed on the Garmin. 5:44, 5:40, 5:38, 5:38. Added 4x30s sprints after.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Staying in Mobile for the night with the family. I did 12 on the treadmill at the hotel, and even though I usually hate treadmill running, this felt amazing. Air conditioning and low humidity. I felt like I could run forever.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Planned day off.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy. I had planned to do levee sprints, but a thunderstorm pushed me out. It was like a strobe light in the dark and it got a little too close for comfort to be up on top of the levee.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 1.00 | 6.00 |
| 8x40s levee sprints, otherwise an easy morning.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 4.00 | 0.50 | 10.00 |
| AM - 4x cruise miles. Again I didn't get out quite early enough, but it wasn't as hot today. A nice cool 80 F/75 dew point. 5:47, 5:37: 5:30, 5:36. Added 4x30s sprints. Aside from the 5:48, it was a nice bit of work; I think I just fell asleep a bit to begin with. The 3rd rep surprised me. I came through the half in 2:42 and didn't feel like I was working any harder, but then #4 was back to normal.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 8 easy
PM - 4 w/ Rylie
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 3.50 | 0.00 | 8.00 |
| I'm feeling a little frustrated after this morning's workout. I was up at 4am to get a 4xcruise mile in on the levee. It started out okay with a 5:45 and 5:40, but I fell apart after that. 6:00 for #3 and I was 3:05 at halfway in #4 and called it quits. I felt fine through 2, but horrible after that. The humidity was higher than usual at 77 F dew point, and even though it was only 80-81 F air temp I think it was enough to overheat.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 3.11 | 15.11 |
| AM - First track workout in a good long while. I was excited to take advantage of the heavy rains that have cooled things off. I had 78 F w/ 71 dew point with a light rain, which would have sounded awful in a previous life but felt delightful this morning. I still sweat like a pig, I just didn't feel overheated.
5x1k. Wasn't sure what to expect since my tempos have been inconsistent. 3:16, 3:22, 3:22, 3:25, 3:29 -- it was much worse than even my lowest expectations. I was sharing the track with a very amateur HS club and was pushed to lane 3 on almost every turn, but these times were still very hard to accept.
If there's anything I've learned over the years, it's to not force my training. I really expected to be further along at this point, but I guess I just have to accept where I'm at and keep working. I'm still a little overweight (152 this morning), so I'll probably have to look at my diet (gasp) which is a first. Maybe all that fried chicken and Mt Dew is starting to work against me. My dad warned me his metabolism changed at 30, so perhaps my days of eating whatever I want are over.
PM - 4 easy.
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| NB 1400 Miles: 4.80 | Launch 2 Miles: 4.00 | Ride 7 Blue Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| I didn't get out for my morning run (thunderstorms) so I opted to run after church. The humidity is back with a vengeance. I planned a 10-12 miler, but after hitting 3 miles of this run with a tailwind in a 79 dew point, I was very much overheated. The rain kept teasing me like it was about to fall, but is just kept spitting every now and again. And I didn't quite make it out before dark to finish things off. Not a huge deal since this week will be a little higher volume as is; and honestly I think I needed a down day.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 6 miles easy. Even at easy pace this was hard to finish, and I'm not entirely sure why. I just felt awful. Humidity perhaps? Dew point was 79 F. When short easy runs become death marches, I start to worry a little bit. Did I break my body? It seems I'm having more and more days like this.
I'm resuming iron supplements in case I'm bordering anemia, and I've seen improvements from that in the past.
PM - 4 easy. Felt much better in this one.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 6 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| AM - I had 4xcruise mile @ tempo pace on the calendar, but conditions were 80 F / 80 dew point at 4:30 am and I've learned my lesson from trying to force a fast pace in that. So I slowed it to marathon pace. And it was still tough, but at least it was manageable. 6:16, 6:10, 6:07, 6:12. 1:00 rests.
PM - 4 easy
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| LunaRacer 3 Miles: 8.00 | Launch 2 Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 6 easy
PM - 4 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 6 easy
PM - 4 easy
| |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 5.00 | 0.00 | 14.40 |
| AM - 3 easy
PM - 2x2m + 1x1m (2:00 rest), 4x30s sprints
11:38 (5:46, 5:52), 11:44 (5:52, 5:52), 6:02
I've noticed I tend to feel best in the evenings, which I think is a result of the humidity dipping just a bit before sunset. Seemed to hold true tonight as I felt much better than the workout earlier this week. I had 3x2miles on the schedule, but my body very clearly told me "Too hot!" in the last half mile of #5, and I felt it was wise to listen. I stumbled through the last mile and it was very difficult.
Moving to 2 mile intervals was better than I expected it to be. I've lost a little more weight (151 for the last few days) so things are progressing.
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| LunaRacer 3 Miles: 11.00 | Ride 7 Blue Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 6 miles. I waited till after the Olympic marathon was over and got going at around 10:15. Conditions were terrible (88 F, 78 dew point) and I really struggled. I had the dreaded tailwind on the way home and it thrashed me. I might have slowed to 9:00 pace, and I took my temperature when I got home: 103.0 F. Remind me never to do this again.
PM - 6 miles easy. Better conditions, better run. I really feel yesterday's workout in my legs.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 6 easy.
PM - 4 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 1.00 | 6.00 |
| AM - 6 miles including 8x40s levee sprints. I felt fantastic today. Took a day off to take care of some things at home -- maybe I should go to an every-other-day training schedule.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 6 easy
PM - 4 easy
| |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 10.00 | 0.00 | 0.00 | 13.00 |
| Workout: 6 mile tempo, 5 min rest, 4 mile tempo. All at somewhere between half and marathon pace.
I was about to say the weather was kind to me, but I just checked the conditions and they are about normal. 81-83 F, 76 dew point. There was cloud cover as well, so that's a bonus.
I opted to be nice to my legs and wore trainers. I've been having some pain in my left achilles and felt the pace would be too slow to justify flats anyway. I figured 6:15s would be a good target for this and set out with that in mind. First 6 in 37:57 for just under 6:20 pace. I felt okay but heavy by the end. I had a tailwind miles 3, 4 & 5 and my shoes filled up with sweat. After a 5:00 jog break I got going on the next 4 and slowed to 6:30 pace. 26:04. Again I felt okay but slowed down by my heavy feet.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 6 easy
PM - 4 stroller miles w/ the baby
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| Tempo day. 5xcruise miles with the goal @ 1/2 pace. It was about 90°F w/ 76°F dew point, so I was hoping to be able to do 5:50 pace without overheating.
5:50, 6:03, 5:46, 5:51, 5:51
I'm very happy with this. I got a little overwhelmed by the heat on the 2nd rep, but I tried to just settle into the others and cruise without hammering. I thought I was toast after #4, but I managed to maintain pace through #5 without too much trouble.
Added 4x30s sprints afterwards.
About one more month until the weather breaks. I'm anxious to see how my paces are affected, but I wouldn't be surprised to see some significant time come off. If I can get back to 5:10s by the new year, that would be some great progress.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 6 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.11 | 10.11 |
| Progress! 5x1k on the track. First one in 3:19 and I felt terrible, thought it would be another slog. But then went 3:16, 3:11, 3:15, 3:16 and felt pretty good. I felt like the last 2 were worth a few seconds faster but my shoes filled with sweat and were soggy and heavy. Added 2x200m in 32.9, 34.0.
I'll take it.
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| NB 1400 Miles: 6.00 | Ride 7 Blue Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 treadmill miles in Birmingham. 7:05 avg
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy in the Great Smokies National Park. Beautiful running that was good for the soul.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Another easy 8, same route.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy, same route. Opted to not try my workout this week as we've been doing some difficult hikes and I am quite sore. We'll call it a cross-training week.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy in the Smokies.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the treadmill.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| Back in New Orleans. The schedule had 3x2mi + 2x1mi w/ 2x30s sprints. I got hopeful that the humidity was dropping when it read 70 F last night, but this morning it was back to 76 F. No such luck. I ran the first two reps in 11:39 (5:50, 5:49) & 11:36 (5:46, 5:50) but was already overheating. Decided to split the rest of the workout into cruise miles and try to just hit 6:00 pace. Mile 5 was 6:03, and I started mile 6 but reached 1/4 mi in well over 6:00 pace and decided to call it. That break in the humidity will come soon, but this is not the week.
Added the 2x30s sprints on the way home.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 8 easy
PM - 4 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 6 easy
PM - 4 w/ Rylie
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 2.00 | 6.00 |
| 10x40s levee sprints early this morning. I woke up to a light rainstorm and it was most welcome.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 7 easy. I tried to see if I could squeeze another mile into my morning without getting up any earlier and it seemed to go fine. Had to pick up the pace a little, so I brought the Garmin along to keep it honest. 7:08 average. I think I've adapted a little more to the weather (80 F w/ 76 dew point this morning) so it isn't killing me on my morning runs any more.
PM - 5 more with Rylie.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy in a nice drizzly rain.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 8.00 | 0.00 | 0.00 | 14.00 |
| I had a 6 mile & 4 mile tempo on the schedule with about 5:00 rest set at somewhere between half and full marathon pace. Conditions were about 76 F air/75 dew point when I started, and those creeped up to 80/77 by the time I finished. Out the door a little before 6. After a full warm up I got under way. It felt really cool out compared to what I've been used to, but I felt awfully sluggish to start out. But I surprised myself with a 5:42 opening mile. I felt great. I let myself gradually slow as the humidity did its thing, but still ran the 2nd mile in 5:56. I still felt great.
By 4 miles my shoes were full of sweat and felt like bricks. The pace slowed to 6:08, 6:13, 6:13, before I really tanked to a 6:27 final mile. 36:44ish total for 6:07 avg. I felt pretty bad by the time I was done, even though I didn't feel too hot. I just chalked it up to heavy shoes.
After about 6 minutes I got underway for the next 4. 6:19 first mile. Second mile went downhill very quickly and I felt like I was crawling. Reached 2 in 12:50, so 6:31 2nd mile. I opted to stop and reevaluate. Doused myself with water and took a drink, and I continued to feel pretty bad. It occurred to me I was showing heat exhaustion symptoms and I decided to play it safe and jog home. I managed 8:30 miles for the 3 miles back and all but collapsed upon reaching the house. I took my temperature at 102 when I got in.
So a pretty frustrating run. I take heart that the opening miles felt easy, and I was sure I could manage 6:00 pace the rest of the way. It's interesting that I really didn't feel overheated, but my temperature was probably higher than 102 after 8 miles given that I doused myself and jogged slowly home afterwards.
Is it fall yet?
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - 10 easy. 7:19 avg
PM - 4 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy. I realized I could squeeze another mile in each morning if I'm a little more efficient with my routine. Should add an easy 5 miles to my week.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 5.00 | 0.00 | 9.00 |
| 5xcruise mile @ roughly 1/2 pace. 1:00 rests. Added 2x30s sprints on the way home. Conditions were 74 F/73 dew point, so a slight break in humidity.
Full 3 mile warm-up with a couple of pick ups and strides. Then 5:53, 5:44, 5:51, 5:49, 5:37. I think i could have run #1, 3 & 4 about 5 secs faster each, but all this overheating business has made me cautious.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 7 easy
PM - 5 easy w/ Rylie. The weather is a-changing. This was the first run I didn't have to wring loads of sweat out of my clothes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 6 easy. Weighed in pre-run at 149.6, my first under 150. That's 10 lbs off since May.
PM - 4 easy with Rylie. Strangely had a major sugar crash with a mile to go and felt like I could barely stand. But I had given Rylie a granola bar to play with (she gnaws on them without mercy), so I ate that and felt a bit better. She looked at me accusingly when I took it from her, but I think she forgives me.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 10.00 | 0.00 | 0.00 | 14.00 |
| 10 mile tempo @ marathon pace; 2x30s sprints
Conditions were 82 F w/ 75 F dew point, so I was really just hoping not to crash and burn again. I decided to take the first couple miles easier, get into a groove until 6 miles, and then if I was still feeling okay to push it the last 4. I averaged 6:20 the first 6 (#2 was 6:29, fell asleep a little bit) and I actually felt good still. I upped the tempo and went through the last 4 in 6:04, 6:09, 6:09, 5:58. Wow. No overheating. I felt like I could keep going awhile. My shoes got soggy at mile 7 but my legs seemed to go numb and it didn't matter. Final time 1:02:20 for 6:14 average. I've never felt so proud about an effort like this. I figure I've only got 3 or 4 more weeks of heat and then I can start pushing the paces and find out exactly what kind of shape I'm in. Winter is coming.
Also, this is my first week over 70 miles. It's been a pleasant surprise to find that training hasn't been a big drain on my family life. I seem to find ways to sneak in a few extra miles here and there, and suddenly I'm going from 60 to 70 to 75 and it's not taking a lot of time. I think I can get to 80 and keep roughly the same schedule.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - 10 easy
PM - 4 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I meant to get up a little early for a workout, but habit took over and I was up at 4:30. 7 easy. Workout can wait till tomorrow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 3.50 | 14.10 |
| AM - 6x3:00 fartlek (3:00 rests) @ 5k pace. 2x30s sprints.
It finally happened. There's been a dip in the humidity. Conditions for this run were 75 F/70 dew point which was most welcome. I didn't have to worry about overheating, and I felt strong throughout my workout.
Until I can upload my Garmin I'm not 100% sure of my pace, but I figure I was about 5:20 for the "on" segments. Hard to judge because the dark makes it feel like you're running faster. I didn't feel that tired after the workout, so perhaps I was slower.
PM - 5 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - 7 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy. Fall is here! Temps were in the 60s this morning and dew point in the 50s.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 10.00 | 0.00 | 0.00 | 14.00 |
| 6 mile tempo, 6 min rest, 4 mile tempo. Targeting somewhere between half and full marathon pace. Mid 70's with a dew point in the low 60's, so I was wanting to pick up the pace a little bit.
First 6 miles went in 35:44 for a 5:57 average and all miles under 6:00. Took my rest and got underway for the next segment. I started off at 5:40 pace and felt effortless so I tried to keep it going. Unfortunately after a mile in 5:42 I struggled to keep it under 6:00 and went 5:55ish, 6:01, and 5:58 for 23:36 and 5:54 average.
So a big step in the right direction. It was incredible having cooler temps and lower humidity. Now I just need to train my legs to run fast again.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy with Rylie.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, 10x40s levee sprints.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 7 easy
PM - 5 w/ Rylie
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 10.00 | 0.00 | 0.00 | 14.00 |
| 10 miles @ marathon pace. Conditions were low 70s with a low 60s dew point, although with a stiff breeze.
I'm continuing to improve in the cooler weather. I got off to a sluggish start into the wind with 6:07 and 6:10 miles, then I settled into about 5:55s with the wind and 6:03s against. I opened up just a little on the last mile to finish in 5:41. Final time was 59:59. I felt really strong, like I could've gone another 10 miles. I'm also encouraged by the faster last mile since I haven't been particularly fast so far. 5:41 didn't feel hard at all.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - 10 easy
PM - 4 easy w/ Rylie
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - 7 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 6.00 | 0.00 | 14.00 |
| AM - 4 easy
PM - 6xcruise miles @ threshold pace (1:00 rests) + 2x30s sprints. Conditions were ~82 F w/ 66 dew point and cooling as the sun set. I had a ~10 mph breeze that was a direct headwind one direction.
Results: 5:24, 5:34, 5:23, 5:39, 5:28, 5:56.
I was surprised the wind affected me so much; I felt like I couldn't quite get into rhythm against it, and my form broke down. My left calf/Achilles has been bothering me and I seemed to favor it, but only into the wind. The reps with the wind felt relatively easy.
Also, on the first rep I felt like I was moving in slow motion. Maybe an effect of running in daylight after so many runs in the dark. My Garmin said I was on 5:00 pace through the first quarter and I was seriously doubting it. It felt like 6:00 pace. But not in an easy way, it was more like one of those dreams where you're running as hard as you can and not going anywhere.
I'm stoked to have a few miles in the 5:20s. It felt awesome. I was wiped out after #5, so #6 into the wind wasn't an honest effort, I just wanted to push through and hit sub-6. My fitness is coming around, but I obviously didn't have enough to keep up the effort for 6 miles.
I was planning to race a 1/2 at the end of the month, but I don't know that it's worth the $100 to run slow. I'm leaning heavily towards bagging it. The next 1/2 would be in December with a little prize money incentive.
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| NB 1400 Miles: 10.00 | Ride 7 Blue Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - 7 easy
PM - 4 easy. Legs are thrashed from yesterday.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1095.60 | 52.00 | 43.50 | 17.72 | 1208.82 |
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| Saucony Ride 8 Miles: 110.00 | Ride 7 Miles: 49.50 | Launch 2 Miles: 448.60 | Ride 7 Blue Miles: 329.00 | Asics Electro 33 Miles: 4.00 | LunaRacer 3 Miles: 75.00 | NB 1400 Miles: 110.90 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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