| Location: Lake Orion,MI, Member Since: Dec 28, 2011 Gender: Male Goal Type: Other Running Accomplishments: PRs
16:52 Phillies Charities 5k (2016)
35:52 Beach to Beacon 10k (2015)
58:10 Broad Street 10 Mile (2016)
1:16:02 Philadelphia Rock and Roll Half Marathon (2015)
2:46:54 Philadelphia Marathon (2015) Personal: I live in Michigan with my wife, Megan, and our boys, Charlie and Sawyer. I started running in September 2010.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1917.34 | 301.79 | 185.45 | 36.45 | 2441.03 |
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| Newton Trainers Miles: 285.43 | Newton Racers Miles: 164.04 | Newton Trainers 2 Miles: 236.71 | Newton MV2 Miles: 209.70 | Newton New Racers Miles: 341.13 | Newton Trainers 3 Miles: 622.76 | Newton (Marathon Workout) Miles: 204.40 | Saucony Kinvara Miles: 174.62 | Newton MV2 (Black) Miles: 44.72 | Loose Dogs Miles: 5.00 | Newton (Marathon Racer) Miles: 55.37 | Newton Trainer 4 Miles: 102.12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Armstrong Park - 2 miles, averaged 8:49 Strong wind, snow, and dogs. Not the best combo. Thought it might be a good place to do 1000M repeats, but the paved trails are closer to .40 than .62. Weather looks better later in the week (40-50 degrees).
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| Newton Trainers Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| Purdue Campus, Cotter's Loop - 5 Miles, Averaged 8:44 I think my foot is better, and I am glad to be back up closer to regular run distance.
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| Newton Racers Miles: 5.00 |
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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 |
| Union to Greenbush via Munger Park to tail end of Old Standby - 5 Miles, Averaged about 8:50 |
| Newton Trainers 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Old Standby (part of it) - 3 miles, Averaged 9:05 Sunny and in the 50s during the first week of January = racing flats, light socks, short sleeve and shorts. Slowing things down a bit and working on form and staying healthy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.52 | 0.00 | 0.00 | 0.00 | 5.52 |
| Jefferson High School Loop - 5.52 Miles, Averaged 8:56. Did a few short 5K-effort strides in the middle |
| Newton Trainers Miles: 5.52 |
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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 |
| Old Standby - 6 Miles, Averaged 8:46 Feels great to be back 6 mile regular runs.
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| Newton Trainers 2 Miles: 6.00 |
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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 |
| 9th Street N out and back with a little meandering on the way back - 5 Miles, Average 8:44 |
| Newton Trainers Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Random north side route - 4.25 miles, averaged 9:21 in the slush, snow, ice, and wind |
| Newton Trainers 2 Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 1.00 | 0.00 | 0.00 | 5.25 |
| Random loop around the south side - 5.25 miles, averaged 8:39 with a few 80%-90% efforts for some speed play |
| Newton Racers Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| Short loop around the north side to find some bare ground - 4 miles, averaged 8:24 |
| Newton Trainers Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 1.00 | 0.00 | 0.00 | 6.25 |
| Jefferson High School loop - 6.25 miles, averaged 8:32 |
| Newton Trainers 2 Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| Union to Creasy to Greenbush/Elmwood with some exploring in between - 7 miles, averaged 8:22 A few marathon pace miles, but nothing planned (mile 2: 8:05; mile 6: 7:59; mile 7: 8:13)
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| Newton Trainers 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 1.00 | 0.00 | 0.00 | 5.25 |
| Random north side route in search of bare ground (the snow has returned) - 5.25 miles, averaged 8:38 |
| Newton Trainers Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Old Standby (modified to include some loops around St. Elizabeth Hospital) - 5.25 miles, averaged 9:32 Lots of snow and ice on the roads
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| Newton Trainers 2 Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 4.00 | 0.00 | 7.25 |
| Jefferson High School loop - 7.25 miles, averaged 7:56 Started running 5:45 pace down Union Street for some reason. Decided to slow down for a 1 mile warm up and treat myself to an early birthday workout. 4 miles @ tempo pace, average 7:27 (7:26, 7:29, 7:34, 7:21), cooled down for 2.25 miles
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| Newton Racers Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 1.25 | 0.00 | 8.25 |
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Did some exploring and running regular sections in reverse - 8.25 miles, averaged 8:15
Run up Greenbush to put in some hill climbs, went to Wolf Park to explore the outskirts of town, did some climbs there and on the way back, some 90% efforts for turnover and form. Basically I did whatever felt right. Excellent birthday run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 1.00 | 0.00 | 7.00 |
| Salem to Ferry and then around the side streets by Columbian park and around Market Square - 7 miles, average 8:44 |
| Newton Trainers 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.50 | 0.00 | 5.50 |
| Old Standby with some minor revisions - 5.5 miles, averaged 8:33 |
| Newton Trainers Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 1.00 | 3.00 | 0.00 | 4.00 |
| Little fartlek loop around the northside- 4 miles, averaged 7:37 Unplanned but the weather was nice and my shoes are pretty responsive since they have so few miles on them
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| Newton New Racers Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 3.00 | 3.00 | 0.00 | 10.01 |
| Extended Jefferson High School loop - 10 miles, averaged 8:09 Mondays have been strange running days. This started as an easy 7-8 and turned into a easy warmup to series of marathon pace miles followed by three 10K-HMP miles and one more at marathon pace. And this is officially the first long run of the spring season. Trying to go by feel a bit more rather than the watch and it is paying off nicely.
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| Newton New Racers Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 4.00 | 0.00 | 0.00 | 8.25 |
| Union to the upper east end of town. Did some exploring in the Vinton Highlands - 8.25 miles, averaged 8:35 |
| Newton Trainers 2 Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.87 | 0.00 | 0.00 | 2.00 | 7.87 |
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First speed work session of the season (a bit ambitious I might add even with only 4 repeats) - 7.87 miles, averaged 8:41 I forgot I had to start my watch after selecting the workout, so I ended up running around for a while for the 1.5 warmup. I knew the approximate distance. Did 4 X 800M with a goal of 6:00-6:30 pace with 90 second recovery. The 90 second recovery ended up being a walk after the first repeat or so. I did hit my time goals, but my form wasn't very relaxed. Going to shoot for 6:30-6:45 for the next session, which will put me just at or just below 5K and not 3K pace. 1.5 mile cool down with an extra 2.50 to focus on form. 1st repeat: 3:08 (downhill) 2nd repeat: 3:18 (uphill) 3rd repeat: 3:18 (downhill) 4th repeat: 3:15 (uphill)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 1.00 | 0.00 | 0.00 | 6.25 |
| Old Standby with some short detours to make up some distance - 6.25 miles, averaged 8:34 |
| Newton Racers Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| Old Standby, short version - 5 miles, averaged 8:24 |
| Newton Trainers 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.26 | 0.00 | 4.00 | 0.00 | 6.26 |
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Jefferson High School Loop - 6.26 miles, averaged 7:35 Regular run turned tempo. 1 mile warm up, 4 miles at 6:56/57 pace with 1.26 mile cool down. Was hoping for 5 miles, but I got a side stitch toward the end of tempo mile 4 (too bad too because all the miles could have been sub-7). I think I have built a pretty good base, considering my threshold it slowly creeping down the 7 minute range. Split 1: 6:52; Split 2: 6:54; Split 3: 6:59; Split 4: 7:01
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| Newton New Racers Miles: 6.26 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 3.00 | 0.00 | 0.00 | 7.50 |
| South 18th Street out and back to just beyond the train tracks - 7.5 miles, averaged 8:22 |
| Newton Racers Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| Union Street out and back - 6 miles, averaged 8:23 |
| Newton Trainers Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 1.00 | 0.00 | 0.00 | 5.25 |
| Old Standby - 5.25 miles, averaged 8:33 |
| Newton Trainers 2 Miles: 5.25 |
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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 |
| Tried a new trail I found the other day. The town website says it's two miles, but it seems to end around the 1 mile mark, so it was a short one today with a bit of neighborhood wandering - 4 miles, averaged 8:31 |
| Newton Trainers Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 5.00 | 0.00 | 7.50 |
| Random North Side Loop - 7.5 miles, averaged 7:41 (5 mile tempo @ 7:08 average) Split 1: 7:16 Split 2: 7:18 Split 3: 7:16 Split 4: 6:55 Split 5: 6:58 Started to use my HR monitor again. Not sure how helpful it is. I am pretty sure I can't run for 35+ minutes at 98% of my max heart rate, but maybe I have a setting or two off.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.25 | 0.00 | 0.00 | 6.25 |
| Meandering around the south side with plenty of slush and puddles - 6.25 miles, averaged 8:33 Picked up a cadence sensor for my Garmin. Not sure how accurate it is, but my average was 188, which would be perfect if it was correct.
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| Newton Trainers 2 Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.98 | 2.00 | 0.00 | 3.00 | 7.98 |
| Rome Drive 6 x 800m repeats - 7.98 miles, averaged 8:00. 2 mile warm up, 6 repeats with 2 minute recovery, 2.06 cool down (miscalculated for the even 8)
1. (3:12.3)
2. (3:15.5)
3. (3:15.3
4. (3:17.4)
5. (3:15.8)
6. (3:10.0)
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| Newton Racers Miles: 7.98 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 1.00 | 0.00 | 0.00 | 5.25 |
| Old Standby - 5.25 miles, averaged 8:41 |
| Newton Trainers Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 2.00 | 0.00 | 0.00 | 11.00 |
| Upper section of long run loop w/ the addition of the new section through Vinton Woods - 11 miles, averaged 8:41 Weather was windy, but clear, sunny, and seasonable.
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| Newton New Racers Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.03 | 0.00 | 0.00 | 0.00 | 4.03 |
| Old Standby, shortened version - 4.03 miles, averaged 8:55 42 on the week for my highest total since the week of the marathon in early November
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| Newton New Racers Miles: 4.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 0.00 | 5.60 | 0.00 | 8.50 |
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Found a great stretch of road in West Lafayette. Salisbury out and back - 8.5 miles, averaged 7:45 Planned on 6 mile tempo but the new, wide stretch of road had me a bit excited. Started to cramp around 5.2, so ended 5.6 for just over 40 minutes with a 5 mile PR. Split 1: 6:55 Split 2: 7:06 Split 3: 7:05 Split 4: 7:20 (turn around mile into a head wind) Split 5: 7:09 Split 6: 7:20 (for .60 miles)
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| Newton New Racers Miles: 8.50 |
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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 |
| Jefferson High School loop - 6.5 miles, averaged 8:50 |
| Newton Trainers 2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 3.00 | 7.75 |
| Cumberland Ave, 6 x 800M Repeats - 7.75 miles, averaged 8:07 Warm up - 1.75 miles
Repeat 1: (3:15.0)
Repeat 2: (3:15.9)
Repeat 3: (3:13.0)
Repeat 4: (3:12.5)
Repeat 5: (3:13.7)
Repeat 6 (3:08.4) Cool down - 2.03 miles
Knocked about 1.25 seconds off per repeat from last week, while covering a bit more distance during the 2:00 recovery
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Old Standby - 5.5 miles, averaged 8:54 |
| Newton Trainers 2 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 3.00 | 0.00 | 0.00 | 11.40 |
| 18th Street out and back - 11.4 miles, averaged 8:33 |
| Newton New Racers Miles: 11.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.35 | 0.00 | 0.00 | 0.00 | 5.35 |
| Old Standby, short version, then around St. Elizabeth to get an even 45 on the week - 5.35 miles, averaged 8:34 |
| Newton Trainers Miles: 5.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 3.00 | 0.00 | 10.00 |
| Union Street to Greenbush Loop - 10 miles, averaged 8:05 1 mile warm up 3 @ MP (7:54; 7:48; 7:50) + 3 @ HMP (7:34; 7:26; 7:25) 3 mile cool down Workout was unplanned, distance was unplanned. Result was excellent.
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| Newton Racers Miles: 10.00 |
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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 |
| Old Standby (in reverse) - 5 miles, averaged 8:27 |
| Newton Trainers 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 1.00 | 0.00 | 0.00 | 4.50 |
| Old Standby short version with some minor detours - 4.5 miles, averaged 8:29 Did 4 or 5 strides in the middle, some at goal pace for the 10k this weekend, some around 800m repeat pace, and one at 90% (5:01 pace). Oh, at it is February 29th and it is 65 degrees in Indiana! |
| Newton New Racers Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 4.00 | 0.00 | 0.00 | 6.25 |
| Jefferson High School Loop - 6.25 miles, averaged 8:20 w/ a few fastish strides |
| Newton Trainers Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| Old Standby, shortened version - 4 miles, averaged 8:28 w/ a few strides to get the legs turning over for tomorrow's 10K | |
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| | Race: |
Indianapolis 500 Festival 10K (6.21 Miles) 00:42:30, Place overall: 50, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 6.00 | 0.21 | 10.21 |
| Indianapolis 500 Festival 10K: This was the first race of spring racing season. Finished with a strong 1:50 minute PR, breaking significantly under the 7:00 pace mark with a time of 42:30 (6:51 pace). Fairly significant negative split. Great race with gun time markers at every mile. Warm up: 1.75 miles with some strides Split 1: 7:06 Split 2: 7:04 Split 3: 7:11 Split 4: 7:01 Split 5: 6:51 Split 6: 6:38 Split 7: 5:36 pace Cool down: 2.25 miles on the cool little trail around the canal. Very happy with the race.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| Old Standby and up N 21st street to Union to make up some distance - 7 miles, averaged 8:20 |
| Newton New Racers Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.25 | 0.00 | 0.00 | 8.25 |
| Union/Greenbush/Vinton Woods/Elmwood - 8.25 miles, averaged 8:44 |
| Newton Trainers 2 Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.25 | 0.00 | 0.00 | 7.25 |
| Jefferson High School Loop (extended version) - 7.25 miles, averaged 8:22 |
| Newton Trainers Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.25 | 0.00 | 0.00 | 6.25 |
| Old Standby with a few detours - 6.25 miles, averaged 8:29 |
| Newton Racers Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.50 | 0.00 | 0.00 | 6.50 |
| Ran 1.5 miles of up and down hills before hitting Old Standby - 6.50 miles, averaged 8:53 Moved the long run to next week, which was smart given that today's perceived effort was pretty high (and the pace reflects that)
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| Newton Trainers 2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 4.00 | 0.00 | 0.00 | 6.25 |
| Old Standby with some substantial detours - 6.25 miles, averaged 8:26 |
| Newton Trainers 3 Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 3.00 | 1.00 | 0.00 | 5.50 |
| Purdue Loop from the house - 5.50 miles, averaged 8:05, ended with some 80m strides |
| Newton New Racers Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.25 | 0.00 | 0.00 | 5.25 |
| Random loop through the section between 9th and 18th - 5.25 miles, averaged 8:20 |
| Newton Trainers Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 3.00 | 7.25 |
| North Salisbury 3 x 1 mile repeats w/ 4 minute recovery - 7.25 miles total, averaged 8:00 Split 1 (6:33) Split 2 (6:38) Split 3 (6:44) Headwind and uphill on the last repeat. Tried to change directions but I ran into a biker, so I had to run on the side of the grassy ditch. Repeats got slower, but this was the first time I have done mile repeats and I still managed to get them 10-11 seconds a part (reverse order would have been better). Planned for 6:38, 6:35, 6:32, but we'll see what happens next week.
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| Newton Racers Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.00 | 3.00 | 0.00 | 14.00 |
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18th to Veteran's Memorial Parkway to 9th and back, few smaller loops to make up the miles - 14 miles, averaged 8:13 7 miles easy, 3 miles at MP, 3 miles at HMP, 1 more at MP; half marathon split was 1:47:42 I think. About 3-5 minutes faster than any training runs at that distance last year.
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| Newton Trainers 3 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.14 | 0.00 | 7.14 |
| Salisbury out and back - 7.14 miles, averaged 7:52 w/ 30 minute tempo Cut the 7 mile tempo short. Got warm and very windy on the way back. Dropped splits pretty consecutively, so I decided to rest to run another day. Weather is insanely unseasonable.
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| Newton New Racers Miles: 7.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 2.00 | 0.00 | 0.00 | 7.25 |
| Old Standby w/ Rest Haven Cemetery Extension - 7.25 miles, averaged 8:30 74 degrees to start 80 at the finish. Good heat training for an Indiana summer I suppose. If the current weather is an indication, it's going to be very hot.
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| Newton Trainers Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.25 | 0.00 | 0.00 | 7.25 |
| Jefferson High School Loop (to Teal and back) - 7.25 miles, averaged 8:51 Warm out again today. 80 to start, approaching mid-80s at the the end.
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| Newton Trainers 2 Miles: 7.25 |
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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 |
| Tested a new loop. Down Salem/Union to 4th street through the fourth street hills to Beck back down 18th to home. Good elevation gain loop to add to the mix. 8 miles, averaged 8:39 |
| Newton New Racers Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| Old Standby extended, modified according to passing train - 6.4 miles, no watch |
| Newton Trainers Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 2.01 | 0.00 | 14.01 |
| South River Road to Division Road and back to the house - 14 miles, averaged 8:28 |
| Newton Racers Miles: 14.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 6.25 | 0.00 | 10.00 |
| Union Street/Greenbush and around the North Side - 10 miles, averaged 7:49 w/ long-10k tempo (6.25 miles): 7:25, 7:15, 7:01, 7:11, 7:07, 6:48, 1:41 (.25 miles) Planned on looping through Munger Park for a 2.6 mile loop for the tempo and do a couple of those, but I missed the road.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| Old Standby (no watch version) - 6.40 miles, no watch The 2012 version of the Newton Distance are amazing. More comfortable than my previous trainers, and lighter than their longer distance racing shoe. Much improved. Breaking these in a bit for the Hanson brothers half marathon workout later in the week.
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| Newton (Marathon Workout) Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.50 | 0.00 | 0.00 | 6.50 |
| Jefferson High School Loop - 6.5 miles, averaged 8:30 |
| Newton Trainers 3 Miles: 6.50 |
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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 |
| Old Standby - 6.5 miles, no watch |
| Newton Trainers 2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 4.01 | 0.00 | 0.00 | 5.01 |
| 9th Street N out and back - 5 miles, averaged 8:12 Hanson Brothers half marathon workout tomorrow (4 x 2 miles @ GP w/ half mile recovery). Hope the legs have some pep in them after two high mileage weeks. The good news is my half marathon prep has been as high volume as my marathon training last fall, so I expect good things in three weeks.
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| Newton New Racers Miles: 5.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 8.00 | 0.00 | 13.50 |
| Hanson Brothers Half Marathon Workout - 13.5 miles, averaged 7:46 Drove up to Rome Drive, parked the car, and set up a water station. Warmed up on the loop for 2 miles then did 4 x 2 miles at goal pace with half mile recovery between repeats. Not sure what the individual miles were but the 2-mile splits were 14:28 (7:14 avg); 14:16 (7:08 avg); 14:21 (7:10 avg); 13:59 (6:59 avg), total average for the 8 miles was 7:08, which is a bit faster than goal pace, but the workout gives me some good indications of what will be possible in the final 5k.
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| Newton (Marathon Workout) Miles: 13.50 |
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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 |
| Old Standby - 6.5 miles, no watch |
| Newton Trainers Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 0.50 | 0.00 | 5.50 |
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Elmwood/Greenbush to Creasy to Union - 5.5 miles, averaged 8:10 Did a long hill climb up Greenbush to get the legs moving. Went through most of the gears on the way back.
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| Newton Trainers 3 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 4.00 | 1.30 | 0.00 | 6.30 |
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Jefferson High School loop - 6.3 miles, average 7:55 A little bit fast for a race week, but I got a late start and a small coffee in me (something I haven't had for weeks), so I figured let the legs kick a bit in the cool breezy air.
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| Newton Racers Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Old Standby, classic version - 5.25 miles, no watch |
| Newton Trainers 2 Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 1.00 | 0.00 | 4.00 |
| Ran part of the way around Old Standby before some kids yelled something immature out the window and I started to chase them. Of course they were gone, and I was running too fast so I cut the run a bit short for tomorrow's race - 4 miles, averaged 7:51 First 15k in the morning. Seems like a good distance and an excellent indicator for the half in 2 weeks.
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| | Race: |
Indianapolis 500 Festival 15K (9.32 Miles) 01:05:12, Place overall: 62, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 9.32 | 0.00 | 13.32 |
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My first 15k, which is part of the 500 Festival Series leading up to the half marathon. Race day packet pickup is super helpful, and the organizers ran this race pretty much the same as the 10k. I warmed up for 2 miles on the last mile or so of the course, did some strides, drills, and stretching. Got up somewhat toward the front but too close because I don't want to slow down faster runners. The course was similar to the 10k course, but this time we took a left out of the gate (I think it was a right last time because we had a turn around before. I had to dodge a lot of folks and a few trees (!) going into the first mile, which was a bit faster than goal pace. 6:56, so I backed off just a bit to get back to schedule. A few smallish hills, but the course is quite flat overall so I settled into the plan. Miles 2, 3, 4, & 5 (7:03, 7:09, 7:07, 7:08). I picked it up a bit going into the 10k mark, so Miles 6 &7 were (7:03, 7:02). I started to feel it after mile 7. I only took a few sips of water just after mile 6, and even though it was cool (about 40), a bit of whiskey tasting last night wasn't my smartest move :), but Mile 8 was 7:06. Form was starting to sag, so I remembered to "get tall." Mile 9 was supposed to be my fastest mile, but I try not to underestimate the finish, whatever the distance is. Still 7:01 was the second fastest mile. Once I hit mile 9 I went for it, and chased down the women in front of me. Decent finish at 6:12 average pace for the partial mile. Walked for a bit and got some water. Cooled down on the Canal Trail for 2 miles.
The goal was to break 66 minutes, but really 1:05:30 :) and maybe 1:05:00 :), and I was pretty close at 1:05:12 (7:00 average). Great race series. $30 for the 10k + 15k can't be beat. These races will be on my schedule next year for sure.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.50 | 1.00 | 0.00 | 6.50 |
| Jefferson High School reverse loop - 6.5 miles, averaged 8:03 |
| Newton Trainers 3 Miles: 6.50 |
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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 |
| Old Standby - 6.5 miles, no watch |
| Newton New Racers Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.01 | 0.00 | 0.00 | 6.01 |
| Golf Course/Wabash Trail/Union (new loop) - 6 miles, averaged 8:35 |
| Newton Trainers Miles: 6.01 |
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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 |
| Old Standby with a smallish detour for a funeral party - 6.6 miles, no watch |
| Newton Trainers 3 Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Little loop around the south side. Probably add it to the list for pre-race day, watchless runs - 4.25 miles, no watch |
| Newton Trainers 2 Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Old Standby, Classic Version - 5.25 miles, no watch |
| Newton Racers Miles: 5.25 |
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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 |
| Old Standby - 6.5 miles, no watch |
| Newton New Racers Miles: 6.50 |
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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 |
| 18th street and around the north side to N21st/Union/N26th - 5 miles, averaged 8:20 |
| Newton Trainers Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| Old Standby (classic version) - 5.4 miles w/ few strides, no watch. Day off yesterday to get some rest for a hard effort for the first half of the season on Saturday.
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| Newton Trainers 3 Miles: 5.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Looped around the north side without specific direction - 4.25 miles, averaged 8:15 Half in the morning. Should be a great race, considering the race results this year, the shape I am in, and my last half was during marathon training and the Sunday before I ran 22+ miles.
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| Newton (Marathon Workout) Miles: 4.25 |
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| | Race: |
Carmel Championship Weekend Half Marathon (13.11 Miles) 01:33:39, Place overall: 38, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.78 | 0.00 | 13.11 | 0.00 | 15.89 |
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Carmel Championship Weekend Half Marathon. Even with some signage issues and poor volunteering (but also plenty of excellent volunteering as well), this was a great race. Hillier than I expected. Most races in the area are flattish, but this one had some rollers and overall net gain. I lined up closed to the front, but behind the 1:30 group. I was tempted to go with them, but I knew it was slightly out of my reach. Still, I set close to a 6 minute PR. Only had time for a bit over a mile warm up before jumping into the corral.
First 4 miles were primarily downhill into a turn around back up a portion of the hill (7:10, 7:02, 7:18, 7:13.) We went through some nice neighborhoods and a few folks were out spectating, which was nice even though it was a smallish race (about 2000 for both half and full). My race memories are never that clear, but I think we entered the paved trails around mile 7 or so (were the "fun" began), but splits 5-7 were (7:14, 7:27, 7:10). At one point in the race I was running with one person and we couldn't see anyone up ahead, and we came to a fork in the road. No indication of direction! We guessed and there was a guy playing a guitar up ahead and we asked him. Of course he was singing and he kind of smiled before letting us know we were on track. Some tree cover, so I think the pace was a bit off but still close: 8 & 9 (7:10, 7:18). Another spectator told us we hit the last hill, which was a sharp turn uphill to get to the end of the woods section (he was very wrong about it being the last hill I might add). Around this point we exited the woods and got to an intersection that had a weird turn that went down another path (possibly this was earlier), but the point is the volunteer had her dog and iPod and was a little slow to give the direction (we had to ask), so I had to change my direction. Mile 10 was 7:18. I planned to run the last 5k in 22:00. I was tired by this point and the guy I ran several miles with pulled away a bit, even though I thought I had more energy than he did. We ran the last few miles through a downtown area back to the start 11-13 (7:03, 7:04; 6:56). As usual, the finish was just around a corner, and I always think it is farther than it is, but it was down hill and I ran around the 5-minute mark for the remaining partial split trying to catch the guy in front of me (25 seconds for the partial). After I hit the finish I was moving 4:45 so I kind of missed my medal at the end of the chute :) I heard "You forgot your medal!" Yes, yes, I did! I couldn't slow down because it was a nice downhill. Someone was nice enough to meet me when my parachute finally slowed me down. Some day I will learn how folks run at that pace in a controlled fashion! 5 minutes and 53 second PR. Heard a voice call my name after I got my goodies. It was another grad student I know, who ended up winning. I guess there was some discrepancy about a missed turn when he was in 2nd and the guy ahead was lead the wrong way around a roundabout (rotary, traffic circle, circus, whatever folks in the mid-west call it!), but the times weren't close enough at the end for a minor detour to matter.
1.75 miles for the cool down
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| Newton (Marathon Workout) Miles: 15.89 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Old Standby recovery run - 5.3 miles, no watch. Legs feel pretty good. Thought my upper legs would be beat up from the hills yesterday, but they feel fine. |
| Newton Trainers 2 Miles: 5.30 |
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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 |
| Jefferson High School Loop (new, longer version that runs to Beck before turning around) - 8 miles, averaged 8:30 |
| Newton Trainers Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Golf Course/Heritage Trail Loop (included 18th street hill for a good 2.25 mile climb from the base of Union) - 7.5 miles, averaged 8:36 |
| Newton Trainers 3 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.25 | 0.00 | 0.00 | 9.25 |
| Up Union around the neighborhood after Courtland, Creasy to Greenbush, through Munger Park, picked up part of my usual route from there, back home - 9.25 miles, averaged 8:20 |
| Newton New Racers Miles: 9.25 |
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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 |
| Old Standby - 6.5 miles, no watch |
| Newton Trainers 3 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| Old Standby - 5.6 miles, no watch |
| Newton Racers Miles: 5.60 |
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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 |
| 18th Street to Teal and back - 8 miles, averaged 8:29 |
| Newton Trainers 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.37 | 0.00 | 1.86 | 1.86 | 9.09 |
| West Lafayette High School track - 9.09 miles, averaged 7:58 6 x 1000m (5k-10k pace) with 2:30 recovery jog. 2 mile warm up and cool down. 1. (4:09.7), 2. (4:08.5), 3. (4:08.3), 4. (4:04.1), 5. (4:02.8), 6. (3:52.1) First few repeats were right on, but still felt a bit slow. Good progression throughout, however, so this session was successful. First shorter interval session in a little while, and first official track session of the season. Glad to be running faster sessions off the road.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Jefferson High School loop, extended version - 8.25 miles, averaged 8:19 |
| Newton Trainers Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 4.00 | 0.00 | 8.50 |
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Union to Creasy to Rome/Courtland - 8.5 miles averaged, 7:38 2 mile warm up, 4 mile tempo (6:58, 6:55, 6:55, 6:45) , 2.5 mile cool down Lower 70s but the humidity was pretty high. Much warmer than when I did the Hanson Brother's workout in this area a few weeks ago when it was in the upper 40s.
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| Newton New Racers Miles: 8.50 |
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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 |
| Old Standby - 6.6 miles, no watch |
| Newton Trainers Miles: 6.60 |
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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 |
| Union to Rome to Courtland area to Creasy to Greenbush/Munger Park through the Vinton woods and picked up the final 2-3 miles of Old Standby - 11 miles, averaged 8:39 High humidity, but a good breeze and occasional cloud cover. Avoided the thunderstorms, thankfully. Stopped for a bit of water at Munger Park.
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| Newton Trainers 3 Miles: 11.00 |
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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 |
| Old Standby - 6.6 miles, no watch. Beautiful day. Another 50 mile week. |
| Newton Racers Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Golf Course/Wabash Trail loop - 5.3 miles averaged 8:28 |
| Newton Trainers Miles: 5.30 |
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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 |
| Old Standby - 6.6 miles, no watch |
| Newton Trainers 2 Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 4.00 | 0.00 | 9.40 |
| Ran up to Courtland/Rome 2.4 miles, 4 mile tempo, 3 miles back - 9.4 miles, averaged 7:40 Planned on a 5 mile tempo, but I didn't quite get there. It was steady with the fastest mile last (7:01, 7:04, 7:01, 6:52). To top it off, someone stole my shirt that I had placed on the grass at the end of the road. So much for nicer neighborhoods being more pleasant.
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| Newton New Racers Miles: 9.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.50 | 0.00 | 0.00 | 8.50 |
| Jefferson High School loop, extended version and headed back via 9th and Kossuth - 8.5 miles, averaged 8:10 |
| Newton Trainers 3 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 1.80 | 0.00 | 0.00 | 11.80 |
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AM: Old Standby - 6.5 miles, averaged 8:26
PM: Checked on a friend's animals - 5.3 miles, averaged 8:26
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| Newton Trainers Miles: 6.50 | Newton Trainers 3 Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
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AM: Old Standby, classic version - 5.5 miles, no watch
PM: Checked on a friend's critters - 4.5 miles, averaged 7:46. Some extended strides in there
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| Newton Trainers 2 Miles: 4.50 | Newton Racers Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| Old Standby - 6.4 miles, no watch |
| Newton Trainers 3 Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.50 | 0.00 | 0.00 | 5.50 |
| Golf Course/Wabash Trail loop - 5.5 miles, averaged 8:26 |
| Newton Trainers Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.50 | 0.00 | 0.00 | 6.50 |
| Jefferson High School loop - 6.5 miles, averaged 8:25 |
| Newton Trainers 3 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| AM: Old Standby, classic version - 5.6 miles, no watch PM: Soccer! (which means some good 95%-100% efforts)
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| Newton New Racers Miles: 5.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Old Standby, classic version partially in the reverse direction - 5.3 miles, averaged 8:19 |
| Newton Trainers 2 Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 1.00 | 0.00 | 0.00 | 6.25 |
| Jefferson High School loop - 6.25 miles, averaged 8:15 |
| Newton Racers Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 1.10 | 0.00 | 13.10 |
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Jefferson High School Loop extended version + upper part of Union and down Greenbush to Elmwood and home - 13.1 miles, averaged 8:32 Skipped a half marathon race due to some scheduling and car issues. Substituted this run instead. Good aerobic run with a mile or so pick up on the downhill at the end. Quite pleased that my every 3-4 week 20% down weeks are now over 40 miles.
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| Newton Trainers 3 Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 1.00 | 1.00 | 0.00 | 11.50 |
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AM: Old Standby - 6.5 miles, no watch
PM: Ran through the route I began running on (hilly!) and some other street I usually bypass on my usual routes - 5 miles, averaged 7:56
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| Newton Trainers Miles: 6.50 | Newton MV2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 6.50 | 0.00 | 11.00 |
| Ran down to Kossuth and 18th (2.2 mile warm up) and made an approx 3 mile loop course for a 6.5 mile tempo. 2.3 mile cool down. Splits: 7:12, 7:13, 7:13, 6:57, 7:00, 6:59, 3:22 - 11 miles, averaged 7:42
Pretty good workout after 7 beers last night.
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| Newton New Racers Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Jefferson High School loop, extended version - 8.25 miles, averaged 8:18 |
| Newton Racers Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| Short run through the dark sans street lights - 3.25 miles, averaged 8:48 |
| Newton Trainers 2 Miles: 3.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Ran along the road next to beach in Edisto, South Carolina. Pretty warm in the sun. Good vacaction run on an out-and-back. - 6.25 miles averaged 8:13 |
| Newton Trainers 3 Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Ran in the other direction to one of the local campgrounds next to the beach and headed on to a nice hard-packed dirt road covered by trees with Spanish moss - 5.25 miles, averaged 8:47 |
| Newton Trainers 3 Miles: 5.25 |
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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 |
| Old Standby - 6.6 miles, no watch 88 degrees when I finished, but the humidity is low and the air is moving. A few days of heat training in South Carolina probably didn't hurt either.
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| Newton Trainers Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
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AM: Union/Courtland/Greenbush/Vinton Woods/North side Neighborhood - 8.25 miles, averaged 8:25
PM: Old Standby, shorty version - 4 miles, averaged 8:16
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| Newton Racers Miles: 4.00 | Newton Trainers 3 Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.25 | 0.00 | 0.00 | 6.25 |
| 9th Street/Wabash Trail loop - 6.25 miles, averaged 8:30 |
| Newton Trainers Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 6.50 | 0.00 | 10.00 |
| Ran my 3 mile tempo loop twice and started to head home. Ran a shorter warm up to save some energy for the tempo. Was hoping to go 8 or 9 and skip the Hanson Brother's Workout, but I guess I will do that early next week. 1.75 warm up and cool down 6.5 mile tempo, average 7:13 7:13, 7:17, 7:19, 6:58, 7:12, 7:14, 3:37 (7:16). Slower than I expected given the cooler temperatures but the pace was still half-marathon level and the effort was about what I could do for today.
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| Newton New Racers Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 1.00 | 0.00 | 0.00 | 6.50 |
| Jefferson High School loop - 6.5 miles, averaged 8:25 |
| Newton Racers Miles: 6.50 |
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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 |
| Old Standby - 6.6 miles, no watch |
| Newton Trainers 3 Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.34 | 0.00 | 0.00 | 2.50 | 9.84 |
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Ran over to the West Lafayette High School track, did some strides and stretching for a 2.55 mile warm up. Then 10 x 400M on the track at mile to 2 mile+ pace with 1:45 recovery jog. Wasn't sure how this would go since I have never done 400s. Pretty fun though. Tried to aim for 90 (+,-) a few seconds. 89.4, 92.14, 91.34, 95.03, 92.22, 95.35, 93.94, 92.29, 94.04, 88.65. Average was 92.43. 3 mile cool down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| Old Standby - 6.7 miles, no watch |
| Newton Trainers 3 Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 6.00 | 0.00 | 11.20 |
| Great LT workout today. 3 x 2 miles at 10k pace or a few seconds faster with 3:00 minute recovery. 2.25 mile warm up into the workout in the Courtland area. (13:31, 13:35, 13:31) Effort was high at times, but that was the point. The end of the workout felt pretty much like the end of a 10k race. 2.3 mile cool down with a water stop. 11.2 miles total.
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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 |
| AM: Random north side loop. Found a good place for some hill repeats, probably for marathon pace stuff but I have to check the distance - 6.5 miles, averaged 8:30 PM: Soccer 6-8ish!
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| Newton Trainers Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Tested a new loop. Quite hilly for this area. Purdue/Cherry Lane loop - 7.25 miles, averaged 8:26 |
| Newton Racers Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| Ran Brady via 18th street out and back - 8.4 miles, no watch |
| Newton Trainers 3 Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Old Standby, classic version - 5.5 miles, no watch |
| Newton New Racers Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.25 | 0.00 | 0.00 | 8.25 |
| 4th Street Hills loop - 8.25 miles, averaged 8:22 |
| Newton Trainers Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 1.00 | 0.00 | 0.00 | 8.25 |
| Out South River Road a piece and back - 8.25 miles, averaged 8:10 |
| Newton Racers Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.78 | 0.00 | 4.00 | 0.25 | 10.03 |
| Can't think of what to call this workout, but for now it's "Half Marathon Gear Cleaner Workout": 3 x 1 mile @ HMGP (2 minute recoveries) + 2 x 800m (90 second recoveries) @ 10k pace + 1 400M fast. 30 seconds between sets.
2.1 mile warm up to Courtland, some light drills then the work out 3 x 1 mile: (7:01, 6:58, 6:55) A bit fast but this is about what I should run for miles 10-12 2 x 800: (3:24, 3:24) Last mile pace 1 x 400 (1:27) Kick down pace (usually quite a bit faster but I ran into a cul de sac and had to turn around) The 30 second recovery from the last mile repeat to the first 800m repeat was a bit tough. 3 mile cool down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Old Standby, shorty variation - 4.25 miles, averaged 8:27 |
| Newton Trainers 3 Miles: 4.25 |
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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 |
| Old Standby, chopped version - 5 miles, averaged 8:32 Very late in the day and fairly hot. Two days off probably did my legs some good, but I will need to get them loose for next weekend.
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| Newton Racers Miles: 5.00 |
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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 |
| Random loop - 4 miles, averaged 8:45 Started late and it was getting warm. Didn't have any energy. Hoping to get some before Sunday's race.
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| Newton Trainers 3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| Old Standby - 6.4 miles, no watch |
| Newton Trainers 2 Miles: 6.40 |
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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 |
| Little south side loop - 4 miles, averaged 8:15 Legs seem to have some more snap to them. Sunday's weather looks fantastic.
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| Newton Trainers Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 1.00 | 0.00 | 5.25 |
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Union/Greenbush loop - 5.25 miles, averaged 8:21 1 Stride @ HMGP to just below, then 2 strides at VO2 max pace to 95%. Fast strides felt great. Can't wait to find another 5k, but finding them around here is far and few. Rest tomorrow. Pre-race routine run Saturday. Weather for Sunday looks great; much better than the heat in Indiana. Course is flat and I should be able to run with some folks up front (just in the very front) to push my pace a bit. Spent some time on the course before, so I'm thinking:
A+ goal: Break 1:31:30 A goal: Break 1:32:00 A- goal: Break 1:33:00 B Goal: PR Break 1:33:39
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| Newton Trainers 3 Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.25 | 0.00 | 4.25 |
| Ran from my parents' house down one of the dirt roads off 105 out and back with Megan - 4.25 miles, averaged 8:40 Weather tomorrow looks to be about 60 at the start 66 at the finish. Temp seems to be dropping so it may be a few degrees cooler. Maine weather is definitely not Indiana weather. |
| Newton Trainers 3 Miles: 4.25 |
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| | Race: |
Kennebec Rail Trail Half Marathon (13 Miles) 01:30:03, Place overall: 11, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 13.00 | 0.00 | 16.70 |
| Not happy about the course being so short, but we can put this down as one solid 13 mile tempo. Pushed it a bit, but it worked out just fine. The pace on my watch would give me a time of 1:31:07ish, so it would have been a PR of 2:32 or so. 11th overall and 3rd in age group, which is also a good thing. | |
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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 |
| North side loop - 4 miles, averaged 8:46 Back in Lafayette. Two days off probably did some good. Pouring rain two days after the race. Wish we had some rain here. 102 projected for tomorrow. 16 week marathon buildup begins July 15. Easy this week and easy next while getting my mileage back up, followed by a week of higher mileage with some doubles (if I don't start back on them before).
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| Newton Trainers 3 Miles: 4.00 |
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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 |
| Old Standby - 6.5 miles, no watch |
| Newton New Racers Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Checked out some bike trails a few friends had mention. Never knew they were there. They are basically technical mountain bike trails, so nothing of any distance. Pretty fun running down into ravines though. Not my kind of trail running (yet) - 5.3 miles, averaged 9:20 The humidity seems to be back in town. We went from 30-40% to 77%.
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| Newton Racers Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 1.00 | 0.00 | 0.00 | 6.30 |
| One of the many variations of Old Standby - 6.3 miles, averaged 8:07 |
| Newton Trainers 2 Miles: 6.30 |
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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 |
| Jefferson High School loop - 6.5 miles, averaged 8:43 |
| Newton Trainers 3 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| Old Standby, shorty version - 4.6 miles, no watch |
| Newton Trainers Miles: 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Jefferson High School loop, cut short - 5.5 miles, averaged 9:03 High humidity to start, then it got hot. Around 1.5 miles in I got chased down and had a fun staring contest with an unwatched rottweiler. Good times.
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| Newton New Racers Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Out and back to King Arthur's Ct. (some people are so clever) - 7.25 miles, averaged 8:58 |
| Newton Racers Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| Just trying to find some shade. 107 expected today. 88 with 66% humidity when I started. - 4.3 miles, averaged 9:14. |
| Newton Trainers Miles: 4.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.80 | 0.00 | 0.00 | 11.60 |
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AM: Old Standby with new Springvale Cemetery option - 7.8 miles, averaged 8:44
PM: Out and back on 9th street - 3.8 miles, averaged 8:10
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| Newton Trainers 2 Miles: 3.80 | Newton Trainers 3 Miles: 7.80 |
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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 |
| Union/Courtland area out and back - 6.5 miles, averaged 8:36 |
| Newton Trainers 3 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.20 | 0.00 | 0.00 | 7.20 |
| New shoes, new route. Out and back on North Salisbury, which has some good hills - 7.2 miles, averaged 8:18 Picked up a pair of Kinvaras based on the last few years of reviews and success folks have had with them on the blog. I had a pair of Newtons rip out at 460 miles. They are too old to be replaced, which I guess is the shortcoming of shoe rotation. I really like the Kinvara's. They are a bit more cushy and less responsive than the Newtons and with just a touch more heal height, but I can see why people love these. I hit some faster paces with them, and they really felt great. At easy, endurance pace they feel a little squishy, but they are comfy, especially after an hour long run right out of the box.
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| Saucony Kinvara Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.40 | 0.00 | 9.40 |
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AM: Same Old Standby, different ending - 5.3 miles, averaged 8:26
PM: Loop around the south side. Hot but bone-dry - 4.1 miles, averaged 8:13
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| Newton Trainers Miles: 5.30 | Saucony Kinvara Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.30 | 0.00 | 0.00 | 6.30 |
| Jefferson High School loop, with a pretty good biff on the uneven sidewalk - 6.3 miles, averaged 8:39 |
| Newton Trainers 3 Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.30 | 0.00 | 0.00 | 5.30 |
| Old Standby variation. Need a new old standby - 5.3 miles, averaged 8:15 Glad the mileage is getting back up. Marathon buildup begins tomorrow with a track workout, the first workout since the half marathon three weeks ago.
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| Saucony Kinvara Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.61 | 0.00 | 0.00 | 3.00 | 8.61 |
| Wasn't feeling like a workout today, but I slept in and still headed over to the track. 2.4 mile warm up, including strides and stretches. 6 x 800 meters at 10k to just below (3:15.3, 3:16.9, 3:17.7, 3:19.3, 3:17.1, 3:15.1 for a average of 3:16.9). I used McMillan, so the times were based on my last race. The times they suggest for 800s are too fast (2:50-3:07). I think I ran about what I did for the last 800M workout some time ago, but the temp and humidity were MUCH higher today, so I guess my fitness has still improved. Ran the first recovery too hard and had to walk a little during other recoveries, but I'm glad I got out the door and got the legs moving. 2.25 mile cool down home. This marks the beginning of the marathon buildup. I'm following a modified Hanson Brother's training plan, so I'm going to be doing a ton of goal pace work, which I didn't do hardly any of for last fall's race.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
| Made myself a figure 8 with a little tail. To 18th street to the start of one of my tempo loops, and back - 7 miles, averaged 8:32 |
| Saucony Kinvara Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| Old Standby classic with minor variation - 5.75 miles, averaged 8:51 Humidity was 77% at the start. Dropped by the end, but then the temps started to rise.
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| Newton Trainers 2 Miles: 5.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.65 | 2.40 | 0.00 | 0.00 | 6.05 |
| Planned on 10 x 3 minutes at marathon goal place (in place of the rather ambitious 6 miles the Hanson brothers call for around week 3 or 4), but even that was too much with the humidity in the upper-80s. 1.6 mile warm up, got through 6 repeats but they felt hard. Walked a bit then 1.5 mile cool down. 7:31.6 average pace, which puts me at 3:17:30.
I did get a chance to run over portions of the 5k course that will be used this Saturday. I run through those streets often but not in that pattern. Should be good if the weather stays cool. The person who won it last year ran something like a 15:40. I had no idea the race was such an event and so competitive. Something like 700 runners.
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| Newton Trainers 3 Miles: 6.04 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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AM: Rain! Glorious rain! Old Standby + Greenbush/Resthaven/Union - 7.5 soggy, splashy miles, averaged 8:40 Hoping to get out again this afternoon if I can keep the lighting away. PM: Old Standby, shorty modified. Keep close to the house in case of lightning - 4 miles, averaged 8:24
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| Newton Trainers Miles: 7.50 | Newton Trainers 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Ran to Columbian Park Zoo and ran around the course a bit more (in the correct direction this time). Got the layout down and the rhythm of the course. Weather has strangely cleared out. Humidity looks high, but it's morning. Did some strides at and below race pace. Legs feel good - 5.25 miles, averaged 8:17 B Goal: break 20:30 B+ Goal: break 20:15 A Goal: break 20:00
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| | Race: |
Zoo Run 5k (3.07 Miles) 00:19:23, Place overall: 30, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 3.07 | 9.17 |
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The heat left town temporarily, so it was in the lower 60s when I left the house. Ran to the park and did a 2 mile warm up with a few strides and quick drills. Lined up behind the young, shirtless guys in the front. The start is at the zoo and it takes a hard left. I thought we would be on the sidewalk, but we had the road to ourselves (not too shabby). You hit the zoo entrance after taking another left. They had some sprinklers on so the walkway was soaked (hope no one slipped). Mile 1 is slightly downhill and I tried to get out of the pack of people: 6:21 a PR in the mile because I never run it. It was about .03 off by my watch. I tried to relax and pay attention to my breathing, which seemed about end-of-tempo effort or a bit higher. Mile 2 was 6:24 (also a 1 mile and 2 mile PR). I started to feel it, but it's a 5k and you run at high effort the whole time. Got back to the other side of the zoo around 2.5 and ran back down the first straightaway and back through the zoo where the wet sidewalks were. I tried to beat a few younger guys just before the finish, but I kicked too early and they went by me. I did have a good chuckle as the two of them went at it. I saw 19:upper teens on the clock so I was plenty ahead of schedule (even though I always say I may not win the race but no one passes me in the final kickdown). Mile 3 was 6:22 (another mile PR and 3 mile PR). The partial (short) split was 27.4 for .07. Another short course, unless my watch is off. Gun time was 19:27, but my watch reads 19:34 a pretty good difference. Oh well. Watch pace puts me around 19:45-19:50 for the full distance so I got my A+ goal. Good substitute for what would have been tomorrow's 3 x 1 mile workout, which would have been slower and not as fun as racing.
4.1 miles home. Off to the farmer's market. Darn good Saturday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Good hour+ recovery run. Union/Courtland/Greenbush variation - 7.1 miles, averaged 8:38 |
| Saucony Kinvara Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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AM: Ran part of Jefferson High School loop before turning back to the house to make a pit stop and ran another 2.3 miles out and back on Elmwood before calling it a morning - 6.5 miles, averaged 8:47
PM: Old Standby, shorty version - 5 miles, averaged 8:43 95 degrees, but with a pretty serious breeze and clouds it felt like a fall afternoon...a very warm fall afternoon.
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| Newton New Racers Miles: 6.50 | Newton Trainers 3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Purdue hills loop - 7.25 miles, averaged 8:40 |
| Newton Trainers Miles: 7.25 |
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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 |
| Old Standby, classic version - 5 miles, averaged 8:47 99 degrees with 40% humidity. Bit of a breeze and temporary respite of cloud cover. I was hoping it would hit 100, so I could write "first triple-digit run."
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| Newton New Racers Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.81 | 0.00 | 0.50 | 0.00 | 11.31 |
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AM: Jefferson High School loop - 7.3 miles, averaged 8:39 82 with 68% humidity. Not bad, but not ideal. PM: Old Standby, shorty - 4 miles, averaged 8:17 Stopped to walk a bit in the first part because of a side stitch and to help a small puppy find its way home (the dog wasn't interested). Got moving toward the end with a half mile at half marathon pace. Going to try some yoga in a few.
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| Newton Trainers 2 Miles: 4.01 | Saucony Kinvara Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 1.00 | 0.00 | 6.50 |
| Elmwood/Greenbush/Creasy/Union - 6.5 miles, averaged 8:10 Upper threshold, lower marathon pace mile on the way back down Union. Very windy for this time of year. Thunder showers never seem to shower.
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| Newton Trainers Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 1.00 | 0.00 | 0.00 | 12.10 |
| 9th street to the Heritage Trail to 231 to South River road out and back - 12.1 miles, averaged 8:12 |
| Newton Trainers 3 Miles: 12.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 5.00 | 0.00 | 0.00 | 14.00 |
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AM: Planned on about 8 easy, but the temp and legs felt good, so I decided to tempo. After missing a good marathon goal pace tempo the first two weeks, I've been itching to get one on the books. 2 mile warmup straight into the workout. 7:38 (slow but a good first warmup mile), 7:31 (perfect for the first half), 7:23, 7:20, 7:30 (several turns and pedestrians). 7:28 average, which is about a 3:16 marathon. Walked a little bit and reset my watch for a 1.75 mile cool down.
PM: One of the many versions of Old Standby (if I can still call it that) - 5.25 miles, averaged 8:26
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| Newton Trainers Miles: 5.25 | Newton New Racers Miles: 8.75 |
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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 |
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Old Standby - 6.5 miles, no watch Expect thundershowers to occur at: NEVER.
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| Saucony Kinvara Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| Started on my Union/Greenbush loop, but made some turns and went through the park before picking the loop back up, finally catching the the middle of Old Standby - 7.75 miles, averaged 8:36 |
| Newton Trainers 2 Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.95 | 0.00 | 0.00 | 2.50 | 13.45 |
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AM: 2.2 mile warmup, 10 x 400m on the road (with 1:45 recoveries), 2.28 cool down. Ran the 400s at 5k minus 10 seconds (which is probably slower than they should be). Tried to keep them between 90-93 seconds. Averaged 93.1 seconds per. The last repeat was one of the slower ones because I thought I had one left (better than the reverse I suppose). Need to up this workout to 12 repeats, but I'll never get to the level of the workout Camille Herron describes here: "I was definitely inspired–running past
professional athletes and Olympians training for the 2004 Olympics. One
day we watched a Japanese Ekiden team doing 50x400m on the track in 72
seconds…. like clockwork!" http://camilleherron.com/2012/07/24/going-to-boulder/ 50...400s PM: Old Standby variation, looping around the hospital - 4.75 miles, averaged 8:34
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| Newton Trainers Miles: 4.75 | Newton MV2 Miles: 8.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.45 | 0.00 | 0.00 | 0.00 | 10.45 |
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AM: Randomish south side loop - 5.2 miles, averaged 8:19 complete with almost-weekly dog incident Try to get out this afternoon. Long run moved to Monday when the weather will be pleasant. PM: out and back on 9th street - 5.25 miles, averaged 8:08 Pretty warm (93) but dry and a good breeze.
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| Newton New Racers Miles: 5.25 | Saucony Kinvara Miles: 5.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Part of Jefferson High School loop before calling it a day - 5.5 miles, averaged 8:42 Fairly warm and humid. Gave me some time to walk for about 20 minutes and reflect on the week. Only 6 days, but I got in just under 58 miles with 3 days of doubles, two solid workouts (which were two of the doubles), and I got in some good shorter efforts in a high heat. Lower 8-minute pace I've been running in the afternoons will feel super easy when September and October come around. Scale back a touch next week for my planned 3 up/1 down week schedule. Over 7 months without any injuries and I've covered ALMOST as many miles in the those months as I did all last year with fewer days off and more racing. Also, my first pair of Newtons with over 750 miles on them are getting pretty stinky.
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| Newton Trainers Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| 18th street to Kossuth to 9th to Beck and back down 18th - 7.7 miles, averaged 8:23 Finally got a couple inches of rain and everything smells very good. Cooler this week (into the 50s at night), which means it's going to be a hard down week, but we'll see what happens.
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| Newton Trainers 3 Miles: 7.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 3.50 | 0.00 | 0.00 | 17.50 |
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AM: Salem to 9th to the Wabash Trail out on South River road and back - 13.5 miles, averaged 8:10
PM: Old Standby (shorty version) shake out - 4 miles, averaged 8:19 83 degrees and sunny. Couldn't pass it up. The rain storms the other night (finally!) ushered in some beautiful air. Cooler, sure, but it feels fresh and breathable.
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| Newton New Racers Miles: 4.00 | Newton Trainers 3 Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| Out and back on 9th street - 5.75 miles, averaged 8:07 |
| Saucony Kinvara Miles: 5.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 5.50 | 0.00 | 0.00 | 9.25 |
| 2 mile warmup to just before Kossuth and 18th. MGP tempo headed down 18th to one of the housing complexes, turned around there, and headed back down 18th street. 5.5 mile tempo, averaged 7:26 (right on the money for a 3:15 marathon): 7:35, 7:29, 7:27, 7:24, 7:13, 3:41 (7:24). Got a bit too quick for mile 5 (trying to get across the road and around cars), but it's still slow half-marathon pace. Keep those to a minimum and I'll be fine. 1.75 mile cool down home. Weather was about 70 degrees with 80% humidity at the start. 80 or so with 70% humidity on the way back. November it should be 42-45 on a warmish day, so 3:15 pace should be just fine. Got a new pair of Newtons (as if I needed them). The same as my dedicated marathon shoe. $80 brand new on Ebay when they are $155 retail. Hard to pass up.
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| Newton (Marathon Workout) Miles: 9.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.25 | 10.75 |
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AM: Old Standby - 6.5 miles, no watch
PM: Loop around the north side - 4.25 miles, averaged 8:16. Kept the pace easy except for a few hard strides: one around 5k effort, one around mile to 3k pace, and one double acceleration stride to hit just above 5 minute pace (about the time my form starts to really fall apart).
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| Newton Trainers Miles: 6.50 | Newton New Racers Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Old Standby, classic version - 5.5 miles, no watch. Few strides, but mostly just shifting gears back and forth. One legitimate stride toward the end. 5k in the morning. I prefer the ones around town so I can run to them, but they are far and few between, so I am headed to Indianapolis in the morning. I think I have a 19:30 in me. Last race I got jammed into the corners with people slowing down a good deal in the turns. I think I had only done one 6 x 800 workout between the half and the last 5k. A few tempo runs, some long runs, more strides per week, and a 10 x 400 road session should put me in good shape. It's going to be another cool one. So much for my down week though. Next week.
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| Newton Trainers 2 Miles: 5.50 |
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Race Away from Domestic Violence 5k (3.05 Miles) 00:18:45, Place overall: 18, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 3.05 | 9.55 |
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Usual pre-race routine. Drove an hour to Indianapolis, and tried to park in a garage but realized it was for a hotel and was super expensive. I found a lot on the IUPUI campus, and put on my race gear. I had about a half hour, but still had to figure out where Victory Field was, so I started warming up asking people where it was. Few people knew. One guy kind of laughed, saying it was in the opposite direction. I found another person as I got closer and figured out I was at the right place and I had a bit of time to spare, but not enough time to do a 2+ mile warm up. I got in some strides and quick drills with 1.5 mile warm up. Not ideal for the distance, but better than going in cold. Lined up at the non-existent starting line (what's chip timing without a chip start?!). Everyone got set, but they had more announcements to make about domestic violence, which were important but not very persuasive or timely given that most people were ready to race, despite the fact that probably do care about the cause. A few more falsish starts, and we were off with a 5-4-3-2-1 GO! Close enough. I rallied for position a bit because I don't like to toe the line and get in fast folks' way. I should be less kind as I ran into some largish folks. Got out fast nonetheless. A good bit of mile 1 was sub-six (fast for this guy who has never tried to run a sub-six mile, but can). Backed off just a touch because I knew it would bit me later. Still 6:02 was nice to see popped up for Mile 1 (I think it was long). Tried to stay relaxed, but the old guy behind me (bless him for running that fast at his age) was making a weird cough. Ran with some younger guys for a bit and kept the cadence high and the stride short. Mile 2 was 6:09, a bit short or long I can't remember (my race memory is terrible). I could feel it in my legs a bit, but I wasn't dying. Ran with a younger women for a bit, and felt bad because I had a pretty good cough, and she seemed pretty relaxed. We traded places a bit, but I pulled out around 2.75 and tried to pick it up a bit. I could hear the announcer in the distance. Mile 3 beeped in at 6:13. I came around a corner a could see the short, but steep uphill finish (the same hill we ran down to start). Of course, I half whined/joked about the hill, so I guess I wasn't dying if I could get that sentence out. The announcer said something about the hill so he either saw the look on my face or heard me talking about it. Another short course, but I'm not qualifying for anything in the 5k. 20.4 for .05 (6:26 pace). No idea what place I got, but I think I may have placed in my age group. I think there was some gift certificate. I'll have to see. I didn't stick around because I was worried my car might get towed given that the registration is about 4 years overdue, and I was in a permit lot. 5 mile cool down to find my car (oops! good thing you don't have to find your own way in races). Lunch and a beer. The 3.11 equivalent is right around 19:03-19:08, so it seems I have worked through the 19-range 5k quite nicely in the last 4 weeks. Need to run them more than 2 or 3 times a year. The doubles and higher mileage are to thank I have no doubt. New personal best on the weekly mileage.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Short loop around the north side - 4.5 miles, averaged 8:14 |
| Newton Trainers 3 Miles: 4.50 |
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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 |
| Union to Courtland area and back down Union - 6 miles, averaged 7:55 Cooler out today with a good pour on the the way back. First time I've been caught in serious ran in far too long.
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| Saucony Kinvara Miles: 6.00 |
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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 |
| I guess I DID need a day off. I put this entry on next Tuesday. Rest day. 15 days on, 1 off after 20 on and 1 off. Visiting my folks in Maine for a few days. Hoping for a longish tempo on Thursday. There's a route with a super wide shoulder that will be perfect (much better than the concrete sidewalks of Lafayette). Cut back week. It's tough when things are going so well, but I think I like to keep this 7.5 month injury-free streak going and continue to make the strong fitness gains coming. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 5.00 | 0.00 | 0.00 | 13.00 |
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AM: Ran down 105 to Turner Ridge road and back over some good hills the entire route - 8 miles, averaged 7:33. Good effort. Not sure what the elevation change was, but the hills are very different here than in Indiana (at least the northwest part). PM: Wingood road out and back - 5 miles, averaged 7:48 Both runs followed by swimming in the pool. The weather isn't too hot, but there's nothing like a dip in the cool pool after a run.
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| Newton Trainers 3 Miles: 13.00 |
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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 |
| Unscheduled day off. It's been pouring in Maine, and also in Indiana from what I hear. I failed to bring any old shoes with me on this trip, and I don't like to get shoes waterlogged when they are too new. Running in the morning for sure. I guess this guarantees a down week. Run in the morning before doing family stuff and before heading back to Indiana tomorrow. Long run on Saturday. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.00 | 1.00 | 0.00 | 10.00 |
| Last day in Maine. Parked at Hussey's general store, ran down route 32 until I hit route 17, out and back - 10 miles averaged 7:32 Moderate effort, then I threw in some slower marathon pace miles and a few right at goal pace. Finished up with a mile at half marathon pace. One of those runs were I felt like I could have run forever. Great route with a super wide shoulder and a good mix of hills (nothing too steep, but enough to recruit different muscles and change the pace). I've decided to try for Boston this year based on my recent 5k time. Of course, running and training for a marathon is different than for a 5k, but my original goal was 3:15, but my training has gone so well, there's a good deal of time between now and November 3, there's a 3:05 pace group (though I'm still undecided how I feel about running my qualifier with paces even though pros do it for good portions of races), and the weather will be much cooler. I need to work in some longer shorter races and some time trials to help with predictions, but the last few runs here have been good indicators as well. Today's run is basically a 10-mile progressive tempo slightly above 3:15 marathon pace and it felt very comfortable. I have a half marathon in September and that will be the big text, but for now I'm going with 3:05 marathon pace. |
| Newton Trainers 3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 4.00 | 0.00 | 0.00 | 13.10 |
| Down 18th street as far as I could go. Turned right and finally connected with 231 and Veterans' Memorial Parkway. I made it to 9th before I began to walk. Miscalculated the route a bit and got fast too early in the run. Still, solid miles and no better day for a long walk - 13.1 miles, averaged 7:43 |
| Newton Trainers 3 Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
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AM (barely): Old Standby - 6.25 miles, averaged 8:14
PM: Zoo loop - 4.5 miles, averaged 8:10
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| Newton Trainers 2 Miles: 4.50 | Newton New Racers Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 9th Street out and back - 7.5 miles, averaged 8:05 |
| Newton Trainers 3 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 8.00 | 0.00 | 0.00 | 12.00 |
| 2 mile warmup. 8 mile tempo @ MGP down 18th street, Veteran's Memorial Parkway, and Route 231. 2 mile cool down with a bit of walking after. According to my Garmin the route was a good net downhill, but mile 5 was the only mile that felt really downhill (only 35 feet?!). The rest felt only slight so, but I guess mile 8 was 110 feet of drop. 7:09, 7:17, 7:02, 7:06, 6:57, 7:09, 7:11 (56:50; 7:06 average) 7:03 is still going to be extremely difficult over 26.2 miles, so I'll have to see what the next 2+ months of workouts and races give me to consider. 3:10 seems silly given that it's 5 minutes (huge in the big picture). 3:15 is probably more sensible, but time will tell.
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| Newton (Marathon Workout) Miles: 12.00 |
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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 |
| Union/Greenbush loop + Vinton Woods finishing up on Underwood/Elmwood (this loop clearly needs a name) - 8 miles, averaged 8:21 |
| Newton Trainers Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.55 | 1.00 | 0.45 | 0.00 | 11.00 |
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AM: Old Standby with a little rewind action. Need some new routes. - 4.5 miles averaged 8:29 Felt pretty beat, which is okay since I haven't had many days lately where I have felt this sluggish. PM: Jefferson High School loop in reverse - 6.5 miles, broken up, but averaged 7:49 I ended up chasing a car just before mile 3 because they were spouting some hate. I didn't quite catch them at the light but I hit a solid 4:40 pace, managed to ruin my run and my day. I did get a test run on my new flats. They are the same as my other ones but black with an updated, much more comfortable tongue. Did just under a half mile at goal pace for my 10k this weekend, but it felt hard after 5 miles and my 4:40 sprint and 85 degree temps. Oh well. I'll pound the pavement tomorrow as I always do.
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| Saucony Kinvara Miles: 4.50 | Newton MV2 (Black) Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Munger Park loop in reverse - 5.5 miles, averaged 8:35 Pretty slow and hard to start. Around 8:45-8:50 then 3 strides in the last half mile around 4:50-5:15 to try to get the muscles firing. Race in the morning.
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| Newton New Racers Miles: 5.50 |
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| | Race: |
Tippy Connect 10K (6.34 Miles) 00:42:06, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.45 | 0.00 | 6.34 | 0.00 | 12.79 |
| This is a local race that as near as I can tell needs better advertising (among some other improvements) because they don't get as many runners as some of the 5ks races. I won this race last year on a different course, with a much slower time (44:20 I think for 6.10). 2.6 miles over to Purdue with some strides. Lined up at yet another non-existent starting line (this year they had something to run through so the chip timer may have been above us, but I doubt it). I started out with a guy in front, letting him lead for a while. We started out around 6:15-6:20, but eased into 6:30, which was fine. Since there weren't too many people around even after the first half mile I figured I run with him for a ways, chat a bit to see who was breathing. Mile 1 was right about where I wanted it: 6:35 (it was about .05 short). We headed up McCormick hill, which is a bit of a grind coming around a right hand turn. I let the guy go a bit. We turned right a Cherry lane and onto the bike path: Mile 2 was 6:49 (about .08 short for the first two miles). I took the lead for a bit or we may have exchanged places I can't remember. Before we exited the bike path onto Lindberg was about the time I went I think. I hit Mile 3 somewhere on that stretch: 6:45. Not where I wanted to be, but I'm winning the race with the humidity up just a touch. Crossed Northwestern Ave (with traffic still moving even though they had police volunteers. A good way to get someone killed, but I pride myself on weaving through traffic). I couldn't see the other fellow at this point, but I wasn't sure if I was supposed to turn (the cops were clearly not enthused to be volunteering and in fact weren't doing anything anyway). SO I TURNED AROUND. But just a tiny bit to see the woman waving me to keep going. Thank you for your support. Mile 4 was in there somewhere at 6:39 (better!). I knew Mile 5 was quite downhill so I tried to coast it after turning right on Salisbury: 6:21. Went in and out of some side streets and asked sitting volunteers which way I should be turning. They assured me someone would be there, and they were. I hit Northwestern, knowing it was going to be a tough uphill and turn on Cherry Lane. Before turning right some fratboy with his girlfriend sitting on his lap, yelled "run, Forrest, run!" to which I usually reply "Gee, no one has ever thought to yell that at me while running," but instead I yelled something not very nice. I didn't see Mile 6 (6:41) because I was busy stewing and thinking about the hill. I didn't have much left even though I knew the finish was downhill once you go up the hill, into a left hand turn, which gets stepper uphill (on grass/dirt, no road no sidewalk!). Into the finish. 6:40 pace for the last .34. The exact distance is around 41:11-15 equivalent. Was hoping closer to or just below 40 minutes, but I need a flatter, less trafficy, course. 193 feet of gain, which by Midwest standards and my usual race experience is mountain climbing.
Short 1.25 mile cool down, then awards.
I must say I have never run a race without closed, or at least partially closed roads. But the race was fun and a good community event. Almost 13 miles for the morning. Not a bad start to the day. 2.6 miles home.
I hope the Utahns are throwing do some low 5s and high 4s.
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| Newton MV2 (Black) Miles: 12.79 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.02 | 0.00 | 0.00 | 0.00 | 12.02 |
| AM: Tried to add a leg to one of my routes and but took a wrong turn. Sketchy industrial park. Turned back and made a parallel route that shows up as a pair of legs on my Garmin map - 7 miles, averaged 8:18
PM: north side loop - 5 miles, averaged 7:55 with 3 160ish meter strides around 5:45 down to 5:10-5:25
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| Newton New Racers Miles: 5.01 | Newton Trainers 3 Miles: 7.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.80 | 0.00 | 0.00 | 0.00 | 12.80 |
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AM: Old Standby variation - 6.3 miles, averaged 8:38
PM: Union/Courtland loop - 6.5 miles, averaged 8:00 The blister on my big toe is large enough to be my training partner. I think I will call it Marvin.
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| Newton Trainers Miles: 6.30 | Newton New Racers Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.39 | 0.62 | 0.00 | 0.00 | 10.01 |
| Union/Courtland/Vinton Woods/north side loop - 10 miles, averaged 8:04 with a kilometer marathon pickup toward the end |
| Newton Trainers 3 Miles: 10.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 8.25 | 0.00 | 0.00 | 11.50 |
| 2 mile warmup to State Street, then an 8.25 mile tempo out and back on route 231to just past Veteran' Memorial Parkway in 58:18 (7:04 pace) the first few miles of which are closed for repair. There's an implied sing that reads "Runner's Welcome." It basically gives me 2 lanes and a barrier away from cars for a good portion of the run. For now. 7:13, 7:14, 7:11: 6:49, 7:03, 6:48, 7:13, 7:01, 1:45 (7:02 pace) Walked a little bit then did 1.25 miles cooling down. Pretty happy with the workout after 10 miles yesterday afternoon.
For some reason my left leg hip area feels like it loses strength. I think its when I run at faster paces downhill (which I don't do much of). It's not lactic acid because I know what that feels like. I guess it just confirms what I have known all along: I have a weak rear. So as part of my regular core and strength exercises its HIPS AND GLUTES! HIPS AND GLUTES!
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| Newton (Marathon Workout) Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
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AM: Old Standby w/ variations - 6.75 miles, averaged 8:30 with some strides
PM: 9th Street to the golf course, turned around on the Wabash trail and headed back - 5 miles, averaged 8:26 with some strides on the uphills on the way back
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| Newton New Racers Miles: 6.75 | Newton Trainers 3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.50 | 0.00 | 0.00 | 7.50 |
| Old Standby with original Union Street + cemetery extension - 7.5 miles, averaged 8:04 Started slow, around 9 minutes and slowly settled into my comfortable 8:00-8:15 before picking it up to slower end marathon pace for 2.5 miles somewhat accidentally with a stride or two toward the end. High humidity, but it was good to sweat out most of the adult KoolAid I drank last night.
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| Newton New Racers Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 4.00 | 0.00 | 0.00 | 15.00 |
| I was planning to move this to Monday, but I couldn't resist the chance to run in the rain for almost two hours (and I have some stuff to do that day). New long run loop I'm working on - 15 miles, averaged 7:50 10 miles easy-moderate, 4 miles at MGP, 1 mile Puddles, pouring rain, perfecto!
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| Newton New Racers Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| Old Standby shorty variation - 4.75 miles, averaged 8:24 |
| Newton Trainers Miles: 4.75 |
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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 |
| 4th Street Hills, Labor Day Special @ 85% humidity - 8 miles, averaged 8:03 I was wondering this morning why I don't do this more often after I started running it a few times last spring. Then I hit the first hill. I think I repressed that. Need to rotate some of my longer hill climb routes back in for variety and conditioning.
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| Newton Trainers 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| 10 Mile Courtland/Vinton Woods loop - 10 miles, averaged 8:14 with two water stops. Got a good taste of the humidity that was absent most of the summer: 85 with 67% humidity. Could be worse but it was still nasty. Finished with a 1 mile pick up that ended up being slower end marathon pace |
| Newton Trainers 3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.41 | 0.00 | 7.00 | 0.00 | 14.41 |
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AM: 2.4 miles up to Courtland, strides, and dynamic stretching. 7 x 1 mile threshold with 90 second jog/walk recoveries: 6:37, 6:38, 6:38, 6:39, 6:40, 6:37, 6:33 (bit of downhill with some rollers on the last two). Walked to cool down. A little bit ambitious in the saturated air (and maybe generally), but I hit my goal of 6:38 with 6:37.1. I went against coach Bam's suggestion a little bit with the workout itself, but it has the same spirit (make marathon pace feel easy) and also does some work toward getting close to 25 seconds between marathon pace and half pace (next half two 10 days out). PM: Old Standby shorty version - 4.25 miles, averaged 8:03
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| Newton New Racers Miles: 4.25 | Newton MV2 Miles: 10.16 |
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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 |
| Old Standby - 6.5 miles, no watch. Nice and easy with a bit of pick up the last part of mile 6. Skipped my morning run, but the afternoon was great. A young boy said to his mother, "Mom, look how skinny that guy is!" Guess I won't cut out my new ice cream diet after all. Almost got eaten by a dog named Lucky. Luckily the owner had a pretty strong command on the pooch and reeled him in with his voice. He was actually apologetic, which was new.
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| Newton Trainers 3 Miles: 6.50 |
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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 |
| Old Standby - 6.5 miles, no watch 4 loose dogs. 5 in two days. Well, two pair of smallish dogs that Oliver (my cat) could beat up so we'll call it 2 total on the day. Good rain after the first 3.5 or 4 miles.
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| Newton Trainers 2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 8.00 | 0.00 | 0.00 | 19.00 |
| Perfect weather today. 55 with high humidity, but it dropped off and felt very cool, especially shirtless. Lots of runners today. Perhaps the most enjoyable run I've ever done. Put the finishing touches on my new long run route - 19 miles, averaged 7:38 w/ 8 or 11 miles at MGP depending on how you run the numbers.
Started to pick it up around miles 9-11. Those ended up being slow marathon pace miles (7:28, 7:29, 7:24). I put down a gel at mile 11 just to make sure I can still handle the nasty creatures. Then I went into a more concentrated marathon effort even though I guess @ 7:05-7:06 pace the last 11 miles where on pace. The last mile I tried to slow down, but my legs were in the groove. Miles 12-19: 7:11, 6:54, 6:56, 6:49, 6:50, 6:53 (water stop), 6:45, 7:26. The Miles 15.5-17ish where on the trail through some muddy spots. Tried not to slip, but I did get a little bit of mud on my yellow babies. Toughens 'em up I guess. A little over 2 hours and 25 minutes
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| Newton (Marathon Workout) Miles: 19.00 |
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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 |
| Day off after 23 on. I wanted to run today, but I was worried something would let go after the big workout yesterday (injury paranoia). Legs felt fine. Did some barefoot drills in the basement and the usual core, hips and glutes, and other strength training. | |
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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 |
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AM: Old Standby - 6.5 miles, no watch. Did a few strides around mile 6.
Just below the 50 degree mark. Thought I was going to have to break out my tights. PM: Jefferson High School loop w/ extension - 7.5 squishy Kinvara miles, averaged 8:08 I can't tell if my foot is starting to hurt or if its the usual "everything is wrong with my body" feeling the week before a target race.
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| Newton Trainers 3 Miles: 6.50 | Saucony Kinvara Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM: Old Standby - 6.5 miles, no watch. One extended stride toward the end at probably 5:30ish pace
PM: Old Standby w/ slight variations - 6.5 miles, averaged 8:08
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| Newton New Racers Miles: 6.50 | Newton Trainers 3 Miles: 6.50 |
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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 |
| 9th street out and back on the Wabash Trail - 6 miles, averaged 8:30 |
| Saucony Kinvara Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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Jogged around the neighborhood 4.5 miles (8:45 pace), did 2-3 half marathon effort strides, finished with two strong strides. Wasn't sure my legs were feeling it, but I guess they are okay. Hit the last stride around 5:07, which I thought was more like 5:45 until I looked at my watch. Save those for the final kick this weekend. Foot still feels funny. Not painful and not quite tight. Just weird. Another easy 4 tomorrow and hope the foot doesn't turn into a balloon.
PM: Did some strides and drills in the alleyway in my flats. Foot feels okay. I'm hoping to get through the next 2-3 days a figure out what to do early next week.
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| Newton Trainers 3 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 0.00 | 0.00 | 3.00 |
| Shorter than my usual pre-race day run, but I'm just glad my foot feels 85% so I cut it short but still did my usual strides around goal pace and some harder strides - 3 miles to the railroad tracks and back, averaged 8:08 Foot feels better in 5.8 oz (size 9)/7.3 oz (size 12.5) flats. Go figure. I'm pretty sure it's the cuboid bone, but who knows? B goal: Sub 1:29 (should be no problem since I hit 6 miles @ sub 1:30 in the middle of 19 miles) A- goal: Sub 1:28 A+ goal Sub 1:27 (puts my numbers in a better position for Boston)
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| Newton MV2 (Black) Miles: 3.00 |
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| | Race: |
Blues at the Crossroads (13.08 Miles) 01:25:27, Place overall: 11, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 13.08 | 0.00 | 17.18 |
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Got up about 5, hotel coffee and Cliff bloks. Relaxed for a while as I am not sure why I got up so early. I did get a good deal of TV watching done, including Mr. Fred Rogers helping his young audience deal with divorce ("Just because mommy and daddy don't love each other doesn't mean they don't love you..."). Got ready around 6:30 and got my gear, and drove to the starting line around 6:45, getting there just before 7 to run a bit (1.76 mile warm up, strides, dynamic stretching). Did the strides going down Ohio, looking in shop windows to make sure I was fast AND looking good while doing it. My foot felt great, which was a relief. They had some water at the starting line, which was great because my mouth was dry from the coffee. Temps were just around 48-50 degrees. The announcer asked people to get ready, did some announcements, but it seemed no one wanted to toe the line . . . because we were several yards from it (diffusion of responsibility I take it). I thought people would move toward the line eventually, but we stayed where we were. Okay. I guess this little gem is going to have a running start (this race at least had timing mats and the big blowup arch things). It was like they had never raced before. We went when the starting, eh, err . . . voice . . . went off. Seriously, can I get a gun? My first race had a cannon fire, which was awesome except it was 10 or 15 seconds early. The next year some guy couldn't get his musket to fire and we had at least one false start. Anyway, off to our running start we go. Miles 1 & 2: 6:45, 6:41 were straight down Ohio. I started out fast (about 5:30, 5:45) before settling in. The lead guys were out in front and I was in a pack of heavy breathers in gym shorts and cutoff T-shirts. First mile was good, and second was good. Right on first half pace, feeling very comfortable. I passed a guy just before mile 3. He seemed tired, but I talked to him after and he did a marathon race/training run the weekend before around 3:18 pace. He's doing Chicago, hoping for sub-3.
Miles 3-6: 6:39, 6:39, 6:44, 6:34 We started on the trail that we would be on for most of the race. I passed the Chicago guy and asked him what he had on his distance because I hit mile 3 early. Say 2.75ish early. Not good, especially since 1 and 2 were as close as the certified courses I have run (.01-.02 difference). He reported similar findings, sounding like in fact he had run a marathon the previous weekend. 4, 5, and 6 were all on the mark. I picked up two guys during these miles and ran with them. One of them I stayed with until mile 11. We saw the lead guy around mile 6 or a bit after (he had hit the turnaround). He was about a minute and a half ahead (and finished almost five and a half minutes over the second place finisher). No sense telling the chase guys. The guy went on to run a 1:10. We went over some timing mats at the turnaround, which as near as I can tell were just to keep people from running through the woods or taking a bus and popping up at mile 13 to set a world record (I don't see any half splits and I'm guessing the turn was the halfway point). Miles 7-10: 6:33, 6:31, 6:22, 6:35 : Put down a gel around the turning point and picked up the pace a bit. One of the two guys I was running with fell behind. We started to see the crowd of people who started behind us on the way back. Trail was a bit crowded, but not bad. I talked and joke a little with Chris, my unofficial pacer who was running with me (I wish I had got that guy a beer or six). Got s sip of water at one point to wash my mouth out. Watched some of the interesting running gaits of old folks (bless them for keeping up the running). I felt great the whole time. Chris stopped for more water around 10 or 11 and I took off. Miles 11-13.08: 6:30, 6:20, 6:10, 25.7 seconds I saw a guy up ahead and put a target on his back around mile 11-11.15. Wasn't sure if I would catch him. I tried to tell myself, "you're running a huge PR, keep it steady until you can see the 13th mile marker." Mile 12 I was starting to feel it, but usually I feel like that around mile 10, so things were looking good. I stayed on the guy's back until I could hear the announcer and see mile 13 and I went. I hit 5:01 going into the finish, seeing the clock about 1:25:24ish. Stopped my watch a few seconds after I went over the mats, which means the partial was shorter than .08 and I was moving at 5 minute pace for longer than the average pace reflects on the partial. Still, the distance is good on my watch to make the equivalent time of 1:25:27 a 1:25:35 and that's going to be my new PR of over 5 minutes. 8 minutes off my PR in late April. 14 minutes off my PR from last October. Sub-1:20 was my "some day when I peak" goals, but even though the minutes are going to come off harder and harder, I know sub-1:20 is possible. I'd like to see what lies beyond that.
The official time had me at 1:24:57.6. Glad we had the running start or it would have been about 13.05!
2.34 mile cool down. PM: Easy shakeout in the hotel pool :)
Foot was fine during the race, and a bit angry during the cool down. Off to the podiatrist to make sure I can get it straightened out. This puts 30+ seconds between current half marathon pace and goal marathon pace, which seems reasonable. Legs are strong PR sore today. Would love to run, but I'm not sure about that foot.
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| Newton MV2 (Black) Miles: 17.18 |
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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 |
| Day o' Rest. Pretty sore. Like 3rd or 4th day after a first marathon sore but just in my calves, which is to be expected. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM: Old Standby - 6.5 miles, averaged 8:57. Trying to loosen these legs! PM: Out and back on the north side - 4 miles, averaged 8:24
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| Newton New Racers Miles: 6.50 | Newton (Marathon Workout) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
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AM: 9th street to the Heritage Trail out and back - 8 miles, averaged 8:32 Not sure why I've never headed in that direction that far. Roots and rocks and trees. The steeper stuff is at the other end I guess. Nice and quiet along the river. Breezy, cool, fall like with few nervous squirrels. PM: Old Standby, classic version - 5.3 miles, averaged 8:03
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| Newton Trainers 3 Miles: 8.00 | Newton (Marathon Workout) Miles: 5.30 |
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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 |
| Jefferson High School loop + a few miles on the north side - 10 miles, averaged 7:53 The weather is perfect for running. Fall is in the air, but it is still warm enough to be comfortable. I started running about this time 2 years ago. It's amazing to see the progress from that first week of 5 days of run/walking about 1.5-1.75 miles (quite hilly route now that I look back on it) to my first 80+ mile week this year.
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| Newton Trainers 3 Miles: 10.00 |
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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 |
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Old Standby - 6.5 miles, no watch. 3 or so strides toward the end Went to the podiatrist. He said it seemed to be the peroneal tendon that wraps around the foot and cuboid area. Nothing to worry about since it is getting better (barely notice it now). I'm going to contact Newton running to make sure I should be in stability shoes and not neutral (my flats are neutral of course and I have no problems in them). I think those faster MP miles on the muddy trail at the end of my 19 miler the other week are probably to blame. I guess I just tweaked the tendon enough to make it angry. 15k race this weekend that I will pass on. It would make a decent MP effort and I could probably win it, but I don't want to irritate my foot. 2+ hour long run should be plenty to end the week. |
| Newton New Racers Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| Union/Courtland/Vinton Woods - 10 miles, averaged 7:49 |
| Newton Trainers 3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 9.00 | 0.00 | 0.00 | 18.25 |
| Long run loop except I skipped the trail because of the rain and tweaking my foot last time I went puddle jumping through there two weeks ago - 18.25 miles, averaged 7:37 8 easy-moderate (8:15ish) followed by 9 mile tempo (7:19, 7:18, 7:11, 6:52, 6:57, 6:45, 6:48, 6:44, 6:52), averaging 6:58.4 Hit downtown so I slowed up with a 1.25 mile cool down back up the hill with a few sips at the fountain. Foot twinged a little (Bam I need a better word here even though I like "twinged" a good deal, but it isn't quite a sharp pain. More like a "hey, hello there, I'm still here, but I'm keeping mostly to myself), but it was fine. I didn't feel it during the cool down or when I started walking, which seems to be when I usually felt it. This is officially the first issue I've been able to run through.
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| Newton (Marathon Workout) Miles: 18.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| 9th to Duncan before hitting the golf course and the Wabash trail to the junk cars and back - 7.6 miles, averaged 8:33 |
| Newton Trainers 3 Miles: 7.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.35 | 2.00 | 0.00 | 0.00 | 14.35 |
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AM: To 18th street to the Baptist church and back - 8.1 miles w/ several strides, averaged 7:53 Strides made a few miles dip to marathon pace. 35 degree = hat, gloves, winter-weight socks, and baselayer. Got a little warm once I was coming back, but I didn't want to die on the first sub-40 run since . . . hemmm April? Maybe earlier in the year. PM: My original loop of 1.5 miles, followed by most of Old Standby - 6.25 miles, averaged 7:50
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| Newton New Racers Miles: 8.10 | Newton Trainers 3 Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.75 | 0.75 | 0.00 | 0.00 | 14.50 |
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AM: Ran to 9th street, went out and back - 6.75 miles, averaged 8:01
PM: Jefferson High School loop - 7.75 miles, averaged 7:51
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| Newton New Racers Miles: 6.75 | Newton Trainers 3 Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.30 | 0.00 | 0.00 | 12.30 |
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Old Standby w/ extension + 3 short strides on the uphill - 7 miles, averaged 8:18 Going to see what these thunderstorms are going to do and hopefully get out for a shorty this afternoon. Old Standby mirror image version (somehow it's enough to keep it interesting) - 5.3 miles, averaged 8:02
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| Newton Trainers Miles: 5.30 | Newton Trainers 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 1.00 | 0.00 | 0.00 | 13.10 |
| Ran to 25 via 231. Good route until you hit the hill and the shoulder disappears and its eighteen wheelers brushing your elbows at 60+ mph. Won't go that far out again, but I'm glad I checked it out. - 13.1 miles, averaged 7:47. Pretty tired by the end. I wish I had some dragon fly killing skills like Allie. I'm generally okay with critters, but they do freak me out a bit when they hit my legs and I think they are bees.
Easy run tomorrow, while hopefully finding some energy for Saturday. Volume is great this week, but I still would like some MP miles on top of a handful of easy ones.
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| Newton (Marathon Workout) Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
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Ran in one direction for about 20 minutes and came back - 4.75 miles, + few strides + 1 stray dog Probably the only run of the day. Tomorrow is what counts.
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| Newton Trainers 3 Miles: 4.75 | Loose Dogs Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 7.00 | 0.00 | 0.00 | 18.25 |
| Long run loop - 18.25 miles, averaged 7:34. 10 miles easy-moderate (about 8:02) followed by 7 mile tempo in 48:12 (average 6:53): 7:01, 6:59, 6:55, 6:43, 6:49, 6:49, 6:56 + 1.25 cool down @ moderate pace
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| Newton (Marathon Workout) Miles: 18.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
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AM: Sunday whatever recovery run. Went down some streets I haven't visited since I started running. 60, breezy, sunny. Very enjoyable - 6.3 miles, averaged 8:26
PM: Out and back on the north side, tried to make a loop at the end to form a sewing needle - 4.8 miles, just under 8:00 average
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| Newton New Racers Miles: 6.30 | Newton Trainers 3 Miles: 4.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.85 | 0.00 | 0.00 | 0.00 | 14.85 |
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AM: Union/Courtland/Vinton Woods loop - 8.75 miles, averaged 8:06
PM: 9th street/golf course/Heritage Trail out and back - 6.1 miles, averaged 8:03
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| Newton Trainers Miles: 6.10 | Newton Trainers 3 Miles: 8.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 2.00 | 3.00 | 0.00 | 12.70 |
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Tried a new workout today: a wave run someone attributed to Tin Man. Warm up, 2 miles at marathon pace (1 mile easy recovery between all intervals) and 3 at half marathon pace, then cool down. Workout was harder than I thought but given the conditions (wet and quite windy) this makes sense. I growled in frustration at the wind a few times on those HMP miles and almost quit before the last one, but I hung on. Probably didn't make much of a deposit in the fitness bank today, but I'm okay with the workout the more I think about it. Marathon pace: 7:10, 7:10 Half marathon pace: 6:42, 6:39, 6:30 Recoveries (too fast at the end and maybe overall): 7:59, 7:42, 7:39, 7:36 2.2 up and 1.5 down I did get a new pair of shoes on my doorstep when I got home. Altra Instincts. I got them for a everyday shoe (not for running but I love 0 drop shoes with some stiffness to them). I wanted something that would be low pitch and lightweight and that wouldn't look too much like a running sneaker. I think it was a great choice. Very intriguing toe box.
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| Newton (Marathon Workout) Miles: 12.70 |
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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 |
| Jefferson High School loop w/ Fink Cemetery extension - 10 miles, no watch. Picked up the effort coming down 18th street w/ a 95% effort coming down the Union fire lane. |
| Newton New Racers Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 6.50 | 0.00 | 0.00 | 10.30 |
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78 degrees, windy, and sunny. Beautiful day. Was pretty sluggish when I hit the first quarter mile hill, but then I got going a bit into the first 2 miles and decided I would try a bit of tempo and see how far I got. Worked out well. Effort was a bit high at times due to the wind and higher temps, but I hit some downhills and flats toward the end. 3 miles, then 6.5 mile tempo in 45:34 (7:21, 7:11, 7:08, 6:54, 6:50, 6:45, 3:26). 7:01 average for the tempo and 7:28 overall. Headed to Philly for the next few days. Get a little bit of running in, but I'm not too concerned because my legs are feeling tight and I need some easy days of light mileage. Wish I had one of the anti-gravity treadmills! Next week is the big week before the taper. Nothing crazy planned. 80ish miles with a big workout (8 + 12 or 10 + 10 or something in there). Then it will be time to hope all bones, ligaments, joints, nerves, muscles, and other bodily stuff stays in place.
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| Newton (Marathon Workout) Miles: 10.30 |
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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 |
| Day off. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.32 | 0.00 | 0.00 | 0.00 | 6.32 |
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| Newton Trainers 3 Miles: 6.32 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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| Newton Trainers 3 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
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AM: North side loop (Old Standby with variations) - 7.1 miles + strides, averaged 7:51. Last mile at marathon pace because of the strides.
PM: 9th street and Wabash trail out and back - 6.5 miles, averaged 7:55
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| Newton New Racers Miles: 7.10 | Newton Trainers 3 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 1.00 | 0.00 | 0.00 | 13.20 |
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AM: Union/Courtland/Vinton Woods loop - 8.1 miles, averaged 7:55
PM: St. Elizabeth/Schuyler/Beginning of Old Standby - 5.1 miles, averaged 8:00
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| Newton Trainers 3 Miles: 5.10 | Newton (Marathon Workout) Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.05 | 1.00 | 0.00 | 0.00 | 12.05 |
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AM: Jefferson High School loop - 6.8 miles, averaged 8:24 Off to buy a foam roller to work out some of the kinks in my legs. I guess it's the weeks of training adding up. Legs aren't trashed, they just don't feel snappy and my hips don't have much jazz or extension to them. PM: North side wandering - 5.25 miles, averaged 7:59 Loving my foam roller (even though I have to close the shades because some of the moves are a bit odd looking). Didn't realize how tight my IT bands were. Thought it was just my hamstrings, which I seem to have been able to work out.
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| Newton Trainers 3 Miles: 5.25 | Saucony Kinvara Miles: 6.80 | Loose Dogs Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.65 | 0.00 | 0.00 | 0.00 | 10.65 |
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AM: 9th street out and back - 6.15 miles, averaged 8:07
PM: Axl Rose run - 4.5 miles, averaged 7:59 I knew Axl Rose (of GnR fame) grew up in Lafayette, but I never knew where. I finally Googled it, and the house is just to the edge of one of my normal routes. Figured it was a beautiful afternoon I would go by it. The house isn't very exiting as one could guess (crappy part of town). Didn't really need a second run today, but I have preliminary exams starting Monday, so I figured I would let some anxiety into the fall air. Final big workout tomorrow.
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| Newton New Racers Miles: 4.50 | Newton (Marathon Racer) Miles: 6.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 10.00 | 0.00 | 0.00 | 19.50 |
| Long run loop finishing on the Wabash trail - 19.5 miles, averaged 7:29 9 moderate (7:58) followed by 10 mile tempo in 1:10:20 (7:02 average): 7:13, 7:06, 7:01, 6:57, 7:00, 6:46, 6:57, 6:51, 7:05, 7:24 (water stop), another half mile at 7:35 pace (felt like 10:30 pace) and I didn't quite have the energy to go 20 or more, but this marks long run 4 with 7-10 miles at goal pace on top of 8-10 moderate miles. It also marks my third 80 mile week. I somehow skipped the 70s altogether.
Effort was on the higher side, but I pushed the pace early in the first 9 and threw a few smallish hills in. Didn't have much after the water stop mile. I almost lost my gel that I took at mile 11 or 12. I guess maybe you really do need to take those with water. May have to switch back to the Cliff Bloks. Couldn't quite find my rhythm today even though the workout went well. Anxiety about prelims this week I guess. |
| Newton (Marathon Racer) Miles: 19.50 |
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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 |
| Union/Courtland/Vinton Woods loop - 8 miles, averaged 8:27 Enjoyable recovery run. A bit of high wind gusts, but oddly balmy with a mild passing shower.
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| Newton Trainers Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 1.00 | 0.00 | 0.00 | 9.20 |
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AM: Short loop around the north side - 4.2 miles, averaged 8:22 Unfortunately that's all for today. 24-hour exam begins in 17 minutes. On reflection . . . PM: 9th street out and back - 5 miles, averaged 7:40 w/ 1 mile at marathon pace coming back.
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| Newton New Racers Miles: 5.00 | Newton Trainers 3 Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| New loop I'm thinking of calling "the Stinky Loop" because it goes by a corn syrup factory and a waste water treatment plant. Basically a less hilly version than a similar 8-10 mile loop I sometimes do. Pretty tired but I got moving once I got going - 11.3 miles, averaged 8:06 |
| Newton Trainers 3 Miles: 11.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 9th street + Heritage Trail out and back - 6.2 miles, averaged 8:08 |
| Saucony Kinvara Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.10 | 5.10 |
| Old Standby, classic version - 5.1 miles, averaged 7:57 w/ 4-5 strides Hit the last .10 at 5k pace (with a quick traffic dodge onto the sidewalk), but I got up to 4:50 and it felt fairly controlled. With all the aerobic running my form has gotten a bit sloppy. More strides needed and an occasional, very short interval session as the marathon buildup progresses.
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| Newton Trainers 3 Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.79 | 0.00 | 0.06 | 0.30 | 6.15 |
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Union Street out and back - 5.5 miles averaged 8:01 + 6 x 100M strides Cold and raining. I'm now freezing. PM: Restrung my shorts after the tie came out. Easily 1 mile of mental cross training .
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| Saucony Kinvara Miles: 6.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 4.00 | 0.00 | 0.00 | 16.00 |
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Long run loop, modified to avoid colliding with the half marathon that I am super bummed I didn't get to run - 16 miles, averaged 7:34 Miles 11-14 @ faster end MP (6:53, 6:52, 6:55, 6:44) for a bead of sweat under 6:51 I tweaked my ankle around mile 2-3, which I often do but this time it took several steps to straighten out and I could feel it during the run but not bad. I am sure it is fine, but it felt more serious than the day-to-day nothing-to-worry-about stumbles I am sure every runner experiences while facing non-ideal running area.
Went down to cheer on the runners of the first Purdue Boilermaker Half Marathon. My apartment is just up from mile 8.5ish. I figured by the time I got out of bed at down there around 8:50 the leaders would come through. I saw one fellow as I was running down and I calculated him to be on 1:23-1:26 pace assuming they started on time at 8. I asked some folks how many people went by and they guessed 10, with one guy "way out in front." I imagine he was running in the high 5:00 minute range. Hope he has some gas for the uphill finish. I decided to help the cop at the intersection by waving people the other way before they got there. People see and cop and an event and drive right at them. Anxiously waiting the results. (No results posted, but I guess someone I knew won with a 1:08. Probably a solo effort since I don't know anyone in the area that fast. He just ran a 1:08 in Boston for 10th at the BAA Half Marathon. He ran a 1:06 and change last April when I ran the Carmel Half).
Time to taper off a bit and hope I don't gain 10 lbs before I hit the starting line in 2 weeks.
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| Newton Trainers 3 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| Sunday stroll - 4.6 miles, averaged 8:01 Foot/ankle felt fine. Little niggle or two this morning. Nothing serious. I've done it in soccer cleats a few times.
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| Saucony Kinvara Miles: 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.31 | 0.00 | 0.06 | 0.30 | 8.67 |
| Vinton Woods loop - 8 miles w/ 6 x 100M strides, averaged 8:18 + 6:52 for strides and recovery |
| Newton Trainers 3 Miles: 8.67 |
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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 |
| Old Standby - 6 miles, no watch Love a taper, hate a taper. The addition of a two-hour deep tissue massage on Thursday ain't so bad though.
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| Newton Trainers 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.01 | 0.00 | 4.00 | 0.00 | 10.01 |
| 10 Days Out Work Out - 10 miles: 2.5 miles up to Courtland, stretches, strides. Then 4 x 1 mile @ HMP: 6:33, 6:32, 6:27, 6:20. Recoveries were 3 minutes, which seemed like the right time to make it difficult but not painful. The last one was obviously too fast, but I'm not upset because it means (I think) I'm getting some snap into my legs since the effort felt comfortably hard and controlled. I started the first one at 6:18 and had to back off. Same thing for the last one. 2.6 miles back. 77 degrees with 66% humidity. Ran into the wind on repeats 2 & 4, but it was less than 20MPH and it kept me cooled down somewhat.
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| Newton (Marathon Workout) Miles: 10.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.36 | 6.61 |
| North side - 6 miles, averaged 7:55 followed by 6 x 100M strides in the lower 5-minute range |
| Newton Trainers 3 Miles: 6.61 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.60 | 1.00 | 0.00 | 0.00 | 12.60 |
| Vinton Woods loop + some extra on the mid north side - 12.6 miles, averaged 7:46 w/ 1 mile at fast end MP (6:48) at mile 12 |
| Newton (Marathon Workout) Miles: 12.60 |
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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 |
| North side - 4 miles very easy, averaged 8:45 |
| Saucony Kinvara Miles: 4.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
|
9th to Heritage Trail, turning around at the 52 bridge and went up the trail to downtown and then back home - 6.75 miles, averaged 8:16 I made a cowboy boot on my Garmin map.
|
| Newton Trainers 3 Miles: 6.75 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. I somehow lost 4 lbs since yesterday and I am not sure what I did differently. Weight was a bit high yesterday so the drop isn't to anything unprecedented in terms of where I am at. Maybe my eyes weren't working correctly or the alcohol is leaving my system and my plan is working (of course I know the benefits, I just don't listen to them). | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.72 | 0.24 | 0.12 | 0.00 | 5.08 |
|
North side - 4.5 miles, averaged 8:21 + 6 x 100M strides (4 @ MGP and 2 @ HMP) Feeling pretty good. I should be all set for Saturday morning. Few showers in the forecast, but I'll take that over wind. I've only had one sub-optimal weather day on race day, so I guess I am due for one. I think I am 10 or so lbs lighter than last year, which has and will make a big difference.
|
| Newton Trainer 4 Miles: 5.08 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
|
North side, tapering, wandering - 4.1 miles, averaged 8:28
Looking over data from last year. Did fairly well pacing myself according to plan and without any help. Mile 18 I thought I had to go the bathroom, but I didn't and I wasted a good minute there. Mile 22 and 23 my calves were tight (were from the halfway point). Mile 25 I got hit with a hamstring cramp that left me stretching against a building. Last year I peaked at 50 miles, but I am not sure what my average was. Peaked at 85 miles this year and averaged 65 miles per week for the 16 week buildup.
| Split |
Time |
Moving Time |
Distance |
| 1 |
07:57.6 |
7:57 |
1 |
| 2 |
08:14.8 |
8:01 |
1 |
| 3 |
08:12.8 |
7:12 |
1 |
| 4 |
07:59.5 |
7:59 |
1 |
| 5 |
08:08.3 |
8:03 |
1 |
| 6 |
08:09.6 |
8:10 |
1 |
| 7 |
08:04.4 |
8:00 |
1 |
| 8 |
08:15.4 |
8:13 |
1 |
| 9 |
08:09.4 |
8:10 |
1 |
| 10 |
08:13.3 |
8:05 |
1 |
| 11 |
08:01.9 |
8:02 |
1 |
| 12 |
08:02.1 |
8:02 |
1 |
| 13 |
07:51.8 |
7:53 |
1 |
| 14 |
07:54.8 |
7:53 |
1 |
| 15 |
08:09.3 |
7:59 |
1 |
| 16 |
08:13.9 |
8:14 |
1 |
| 17 |
08:04.9 |
8:02 |
1 |
| 18 |
09:00.6 |
8:20 |
1 |
| 19 |
08:06.4 |
8:07 |
1 |
| 20 |
08:04.0 |
8:04 |
1 |
| 21 |
08:18.2 |
8:13 |
1 |
| 22 |
08:37.6 |
8:32 |
1 |
| 23 |
08:47.5 |
8:40 |
1 |
| 24 |
08:16.2 |
8:14 |
1 |
| 25 |
08:33.0 |
8:19 |
1 |
| 26 |
08:10.1 |
8:07 |
1 |
| 27 |
02:53.7 |
2:54 |
0.38 |
| Summary |
3:36:31.0 |
3:33:25.0 |
26.38 |
|
| Newton Trainers 3 Miles: 4.10 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Ran to the train tracks and back - 3.1 miles, averaged 8:31 w/ a few low intensity pickups. Have a feeling 7-minute pace is going to feel easy tomorrow . . . until mile 23 and 24. Gained 2+ lbs. Yeah carbs! Boo weight gain!
|
| Newton (Marathon Racer) Miles: 3.10 |
| |
|
| | Race: |
Indianapolis Monumental Marathon (26.2 Miles) 03:09:11, Place overall: 168, Place in age division: 25 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.42 | 26.20 | 0.00 | 0.00 | 26.62 |
|
The short story is that I was on pace for 21 miles for sub-3:05 and had a tough time in the last 5+ miles. As I said in my comments, I am disappointed but not devastated. I trained harder than I thought I could and I moved my time goal from 3:20 to 3:05 in the middle of August. The progress this year is something that has been wonderfully surprising.
Longer story. I decided to warm up since my usual pace is lower 8-minute range for easy runs and I usually don't break 9 minutes in my first mile (rarely below 8:45). I ended up doing 5 minutes, which seemed reasonable beacuase the pace was super slow with 1 or 2 low intensity, short strides. Did some dynamic stretching in there too, but nothing serious. I entered the corrals looking for the 3:05 group, but could only see the 3:10 and the elites just ahead. The 3:10 pacer asked me if I was looking for the 3:05ers, and he pointed them out (strange how a 3:05 pacer, and much faster marathoner wouldn't be super visible in the still-dark morning). I stayed between the two pace groups. I couldn't hear much because of the corral noise and my hat, but we finally got to the start and got moving. Took a bit to navigate for position, even for a smallish race, but I settled in after 3 or 4 miles okay. Mile 1: The pacers were moving a bit fast. I hit the hit the first mile in 6:50 and I wasn't really gaining on the 3:05 group. Before the second mile, the 3:10 guy was breathing down my neck, and I think he said he hit 7:00 for the first mile (too fast for a 7:17 goal time I think). Throughout the race I felt like the 3:05 group was surging, especially on a flat course, but it was likely my novice sense of pace and pacing, but I found it hard to stay with them, even though I didn't feel a lag in my own pace. Mile 2: 7:11. I could see the 3:05 group about the same distance as we were at the start, so I figured I would be fine as long as I didn't get too much of a gap that I couldn't close at the end (I was only a few seconds behind them at the start and they weren't much back from gun time). Mile 3: I passed through Monument Circle and threw my hate to Megan. At this point I think I was sitting right on the 3:05 group. Still 6:47. I realize it was faster because I was trying to get right behind them and had to cover some ground, but we still shouldn't have been too far below pace on a flat course (Obviously each person is the only one responsible for his or her own pacing). Mile 4 (7:17); Mile 5 (7:08); Mile 6 (7:03) 10k split was 43:47. Right on 7:04 pace; Mile 7 (6:59) Took a gel here; Mile 8 (7:12); Mile 9 (7:15); Mile 10 (7:13); Mile 11 (6:58); Mile 12 (7:03); Mile 13: (6:59) First half split was 1:32:41, which was right where I was hoping to be roughly (1:32:20-1:32:40); Mile 14: (7:01); Mile 15: (7:01) Took another gel, and started to realize I would need to feel really good at mile 20-24. I missed a water station somewhere because they didn't have enough
volunteers and weren't prepared for a big, tightly packed group. I asked a guy if he would mind if I had just a sip of his water if
he was going to toss it. He handed it too me, which was kind. I can't remember but I think I was still pretty much behind the group at
this point. I would be close to them and fall back or they would push
ahead. Mile 16: (7:07) Just a 10+ mile tempo run to go!
Mile 17: (6:57). I knew that these were the splits I needed to hit to be on pace for sub-3:05 and I also knew they were getting a bit difficult to hit. Mile 18: (6:57). Split was dead even like the last one. 30k Split was 2:11:43, still on 7:04 pace.
Mile 19: (6:49) I think this was about where I passed a guy and he asked how I was doing and I said "fine," which was meant to be an hopeful and not arrogant response. May have been the next mile because I took a gel and really did feel better, but not super fresh. I was trying to close in on the group again by mile 20 so they could drag me to the finish line. Mile 20: (6:58) Took a gel. Hoped some of my faster miles at the end of long runs would save me, but they didn't. I think this is where we entered the park through a narrowish gate. I was off the 3:05 pack, and missed my goal of catching them slowly over 2-3 miles.
Mile 21: The group was visible I think, but I can't remember. I knew I wasn't going to hit 3:05 for sure. I just hoped to come in the 3:05 range (the removal of the 59-second grace period being pushed aside for pride). I still managed 7:12. Oh yeah, and it started to rain a bit. Cold, almost sleeting, rain. Hands and arms were cold (I tossed my gloves because they got wet).
Mile 22 "Somewhere around mile 22 the cramps began to take hold . . . ": Let the geezer games begin (me being the participant)! Little bit of walking to see if the legs were just playing me. Got a few Cliff Bloks that some nice folks had. They had opened the package to help I guess, but I spilled a bunch. I took part of a Cliff gel somewhere in here too hoping it would be miracle fuel. Split 7:55 for this one. Ouchy.
Mile 23: I did some more walk/running here I think and managed a 7:35. I tried to fight the cramps in my side, but I did a good bit of clutching, growling, and grimacing. Mile 24: More of the same. Tough mile, especially with 3-hour half marathoners walking and covering most of the road. Okay, that was what I was thinking at the time because I was really cursing myself. Growl, grab side, grimace. Repeat. Who is that hunched over geezer in the shop window? It's me . . . 8:09.
Mile 25: 7:48. I tried to tough it out, but I couldn't. I tried to push through the discomfort, but it wasn't helping. Just finish the race, Jason, and don't let that 3:10 pacer mow you down. Mile 26: The point in the marathon where your eyes should light up and your legs magically find just a small spark of fuel. Again, I tried to push and I did okay but I didn't have anything in my legs either. By this point I had perfected my old man shuffle. Saw a guy on the sidewalk with volunteers. They were trying to stand him up but he was very, very unsteady. Always makes me nervous, especially since I had a friend at Chicago get life-threatening heat stroke (at 37 degrees this other fellow had other issues). 7:24. Partial: .34 (.04 better than last year): No 5:30-pace kick down, but I did manage 2:34 or 7:02 pace. I also managed to pass one guy just before the turn off from New York into the straightaway to the finish line. Nothing fierce. More like a barely audible purr. Too many people in the finishing area. I got a water and got into an open area. Wasn't until later that I realized I missed my medal.
I walked a bit and drank some water, picking up random abandoned ones as I was leaving. My legs didn't feel too tight or sore even if they weren't in any shape to run. I wasn't that sore in the afternoon/evening and I actually ran a short piece when we went to lunch. A bit sore this morning, but NOTHING compared to my first marathon last year when I couldn't really walk down stairs for 5-7 days. I feel it a bit in my hips because I was such a geezer at the end, but I am pleased I don't feel super trashed and I can run earlier than Thursday (the first day I ran last year). I am so happy to be a part of the blog. I try to follow and read as much of all your races and training as time will allow. I have learned a good deal from the blog, while better being able to push myself because of it. I have no doubt it has helped with my successful year with 9 races and a PR for every one (one of the many perks of being a newer runner for sure). My first half split was faster than my April half marathon PR by 1 minute and my overall pace wasn't much slower than my half marathon pace at that point. Many of my splits for the marathon were at what I was running the half marathon in June, just two weeks before I started my 16 week marathon buildup. Cheers.
|
| Newton (Marathon Racer) Miles: 26.62 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Old Standby, shorty version - 4 miles, averaged 8:34 Last year I didn't (couldn't) run until Thursday after the marathon. In fact I was sore and tight during and after the race. This year I had some soreness for sure, but not much worse than some of the harder efforts I've had in the half marathon. Easy, low mileage for a while. I'm approaching one year of of no sidelining injuries and I''ll have run twice as many miles. I'd like to keep that going. I'm still not sure what happened in the marathon with the side stitches. Could be the pace was too fast, but they hit at mile 22 and my goal wasn't unrealistic based on my training and half marathon time. I don't think it was dehydration (too cold, too little sweat, and at least as much water as last year, and better hydration in the days before the race). I did suck down a good many gels. I'll be making my own in the future I'm pretty sure. Plans for next build up: similar, but more consistent mileage (lots of spikes into the 80s from the high 60s with no weeks in the 70s). Long runs were good, but probably too short. Next build up, I think 22ish miles, but primarily by time (2:45ish) as I can see a potential correlation between my duration of long runs and the time I started to fade in the marathon. Try to get the pace of the long runs close to 15-20 seconds from goal pace by the end of the run (maybe not in the early long runs but on a day when everything is clicking, later in the buildup). The difference between the fastest long run and actual marathon pace has been about 14 or 15 seconds for my first two marathons. This is different for the speediest out there, of course (but maybe not).
|
| Newton Trainers 3 Miles: 4.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| North side - 4.5 miles, averaged 8:29 |
| Newton Trainer 4 Miles: 4.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| I'm visiting my folks for the weekend. They had snow a few days ago, but it's pretty much gone. Weather has been nice. Out and back on Wingood road - 6.5 miles, 8ish AP. I feel great and strong. Played it really safe this week. Nothing wrong with that. Probably move up to 5 days this week and add a day a week as I get back to routine. |
| Newton Trainers 3 Miles: 6.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Wingood road - 6.5 miles, averaged 7:53 |
| Newton Trainers 3 Miles: 6.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Back in Lafayette. Old Standby - 6.3 miles, averaged 8:00 |
| Loose Dogs Miles: 1.00 | Newton Trainer 4 Miles: 6.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 1.00 | 0.00 | 0.00 | 8.50 |
| 9th street and Wabash Trail out and back - 8.5 miles, averaged 7:53 w/ 1 mile MP pick up coming back down 9th |
| Newton Trainers 3 Miles: 8.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.78 | 0.00 | 0.00 | 0.36 | 8.14 |
| Vinton Woods loop - 7.5 miles, averaged 8:12 + 6 x 100M strides |
| Newton Trainer 4 Miles: 8.14 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| North side Sunday jog - 4.1 miles, averaged 8:42 Need a cure for the post-marathon blues.
|
| Newton Trainers 3 Miles: 4.10 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 2.01 | 0.00 | 9.01 |
|
Vinton Woods loop - 9 miles w/ 5 tempo (7:08, 6:59, 7:07, 6:39, 6:33). 2.6 up and 1.4 down. Mile 1 was slow because I had to tell a shih tzu I refused to pace it if it kept yapping. Told it to go home.
Early to be doing workouts, but I needed something to snap me out of this running/existential funk and the weather was decent. I threw on my flats for the first time in 2 months, knowing they would get my legs moving. Effort was high, but doable.
|
| Newton MV2 Miles: 9.01 | Loose Dogs Miles: 1.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| Jefferson High School loop - 7.8 miles, averaged 7:57 |
| Saucony Kinvara Miles: 7.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| 9th to Wabash trail out and back - 10 miles, averaged 8:20 |
| Newton Trainers 3 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Wandering - 7.1 miles, averaged 7:58 Like most things running, Correct Toes should be transitioned into slowly. Youchies.
|
| Newton Trainer 4 Miles: 7.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.78 | 6.78 |
| 9th street to the Wabash Trail out and back - 6.78 miles w/ 6 x 200m in the middle at just over 6:00 AP. Wanted them to be faster but 5k or faster is fine for now. |
| Newton New Racers Miles: 6.78 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Vinton Woods - 8.5 miles, averaged 8:08 |
| Newton Trainers 3 Miles: 8.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.23 | 0.00 | 0.00 | 0.77 | 6.00 |
| Golf course/Wabash Trail out and back - 6 miles, averaged 7:41 Back to running with an iPod to shut out the idiots. Makes me run too fast though, but it is a perfect tool for the unstructured fartlek. Hit the first mile in 7:30, which I never start out at. After mile 1 or so I got a good song and started going through the gears. Looked down and I was flashing 5:15, so I picked it up a bit over a short rise to 4:57, until a guy on a bike said something about me moving along, so I let him pass and pace me for a few seconds and I tried to keep up. I was surprised when I got back to see I was running 4:09 at the peak. A PR in peak pace (yep, it's true I keep track of these minor ones). Wish I had hit the lap button when I started hard because I was just shy of a half mile and I only averaged 6:20. The quarter or third mile when I was moving would have been better. One more pick up on the way back at 5:49 for another third of a mile. The start of basebuilding, but ya need some unstructured speed once in a while.
|
| Newton Trainer 4 Miles: 6.00 |
| |
|
| | Race: |
YMCA Sleigh Bell 5k (3.1 Miles) 00:19:23, Place overall: 12, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 3.10 | 7.50 |
|
Last year I ran this race as my first 5k @ 6:55 average pace, which within the year became marathon pace. I think that is the only year that gets to happen. 2.15 mile warm up, strides, and dynamic stretching. Took off behind the cross-country boys who were the "chase pack." Not sure if they were tired, running a lower-intensity workout, or what but, I passed them after mile 1 and they never caught back up. Mile 1: 6:16 Mile 2: 6:13 Mile 3: 6:21 .10: 32.8 (5:33 pace) Around mile 2 I recognized the heavy breathing of an old fellah from one of the earlier races. Bless his heart for moving that fast at 65? but he coughs and goes "hawah OK" After 6 or 7 of those I tried to dropped him; it was killing me. I ran the course at 3.07, so I kept running after the finish line until I hit 3.1. 2.25 mile cool down
Good race for post-marathon, pre-basebuilding, slackerism.
|
| Newton MV2 (Black) Miles: 5.25 | Newton Trainer 4 Miles: 2.25 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
| 9th Street to Heritage Trail to the 9th street trail head and started back - 8.75 miles, averaged 8:38 Stopped after the golf course because I was pretty tired. Tucked my tail between my legs and walked the rest of the way home. It was 67 degrees, so at least there was that.
|
| Newton Trainers 3 Miles: 8.75 | Loose Dogs Miles: 1.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 3.00 | 2.00 | 0.00 | 8.25 |
| Vinton Woods - 8.25 miles, averaged 7:19 w/ 5 mile tempo: 7:10, 7:12, 6:53, 6:44, 6:42
|
| Newton Trainers 2 Miles: 8.25 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.68 | 1.36 | 0.55 | 1.71 | 9.30 |
| Jefferson High School loop, extended version - 9.3 mile unstructured fartlek, averaged 7:20 1:00+ minute @ HMP (6:31) ~2:30 minutes @ HMP (6:41) 4:00+ minutes @ 5k pace (6:04) 4:00+ minutes @ 5k pace (6:16) 2:00+ minutes @ 5k pace (5:55) Most enjoyable run I've had in a while
|
| Newton Trainers Miles: 9.30 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| Old Standby-ish - 6.7 miles, just under 8:00 AP |
| Saucony Kinvara Miles: 6.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 1.00 | 0.00 | 0.00 | 14.10 |
| Vinton Woods in reverse to Jefferson High School and a few detours at the end - 14.1 miles, averaged 7:45 Wasn't feeling it today, but I did fine when I got going.
|
| Saucony Kinvara Miles: 14.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Around town - 5.3 miles, averaged 8:29 |
| Newton Trainers 3 Miles: 5.30 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| New route. Happy Hollow Hill route - 9 miles, averaged 7:53 with two marathon-paced miles coming back that were really aided but couldn't figure out how else to run down the hill. Got a bit lost, but that is always fun. First day in tights this year. Cold. |
| Newton Trainer 4 Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.32 | 0.00 | 0.00 | 0.36 | 6.68 |
| Old Standby variation - 6 miles, averaged 8:08 + 6 x 100m strides. Got my average under 20 seconds (19.6-7) and still felt very in control
|
| Saucony Kinvara Miles: 6.68 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 8.00 | 0.00 | 0.00 | 10.50 |
| Vinton Woods loop w/ an extra loop around Courtland - 10.5 miles, averaged 7:25 w/ 8 mile MP tempo. Well, Tinman tempo, but for us slow folks I think they are about the same anyway. Splits: 7:07, 7:18, 7:21, 7:06, 7:04, 7:06, 6:59, 6:58 (7:07 average). The last 2 or so were downhill. No idea what happened on 2 and 3 because the first 4 or 5 miles were on pretty much the same loop. Wasn't really feeling it today, but I got my workout in and feel good, so that's what matters.
|
| Newton Trainers 3 Miles: 10.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Wabash Trail from Davis Ferry - 6.3 miles in just over an hour. Very muddy. Slipping and sliding around. Fun, but I need some legitimate trail shoes for this. |
| Newton Trainers 3 Miles: 6.30 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 4.00 | 3.00 | 0.00 | 13.25 |
| Randomish loop that will need a name because I like it and will rotate it in for my medium longs more often - 13.25 miles, averaged 7:20 Kind of an fluctuating tempo (purposefully, more or less) or wave run: 2 miles easy + 3 miles steady (7:25, 7:33, 7:27) + 3 marathon starting easy (7:20, 7:07, 7:07) + 2 half marathon starting easy (6:46, 6:34) + 1 marathon pace mile (7:15) + 1 fast marathon/slow half marathon (6:47) + 1 more steady (7:25) + .25 easy Rain tomorrow so I was glad to get this in. Wasn't really looking to push the pace, but today's tragedy has me a bit lost.
|
| Newton Trainer 4 Miles: 13.25 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| North side wandering - 6.5 miles, averaged 8:24 |
| Newton Trainers 2 Miles: 6.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 2.00 | 0.00 | 0.00 | 13.00 |
| Happy Hollow to the Celery Bog and around campus - 13 mile, averaged 7:48 Planned on 6-8, but then I started exploring and really had fun. Until I got back into Lafayette and biffed it in a parking lot. My ninja skills allowed me to roll out of it, keep running, and hit the last uphill mile at marathon pace (6:54). Little bit of blood, lot a bit of wounded pride.
|
| Newton Trainer 4 Miles: 13.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| North side - 5.4 miles, averaged 8:23 |
| Saucony Kinvara Miles: 5.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day o' rest. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.81 | 0.00 | 4.69 | 0.00 | 11.50 |
| LT intervals on Courtland - 3.1 warm up, then 3 x 10 minutes at lactate threshold pace w/ 3 minutes recovery jog, followed by 3.1 cool down Interval 1: 6:26 pace Interval 2: 6:22 pace Interval 3: 6:22 pace Pretty pleased with this one. Effort felt about right and the last LT workout I did was 10 days out from the marathon and I think this one was a harder effort, but didn't necessarily feel harder.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| North side - 4.2 miles, averaged 8:27 Off to see my folks in Maine. Weather looks good, so the running should be coldish but snowless-ish
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| Newton Trainers Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.72 | 0.00 | 0.00 | 0.62 | 8.34 |
| Wingood/Coopers Mills/Erskine Road loop - 7.4 miles, averaged about 8:10 + 10 x 100m strides Wet and icy. Muddy on the way back because the temp was climbing. Some jerk splashed me. Don't think he meant to, but he wasn't being super cautious. Roads were pretty open, especially compared to Lafayette (2300 people vs 65,000 or so). |
| Saucony Kinvara Miles: 8.34 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 1.00 | 0.00 | 0.00 | 12.10 |
| 105 to 32 to 17 out and back - 12.1 miles, averaged 7:49. Mile 11 at MP (6:54) Good run. Effort felt comfortable. Felt like I had 16-18 in me. No sidewalks. No concrete. 5-6 foot wide shoulders. Need to fit in a long tempo. Probably on Monday. Or hit the track. Or a long run. Or a 1 mile time trial. |
| Saucony Kinvara Miles: 12.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 4.00 | 0.00 | 0.00 | 16.00 |
| 105 to 32 to 17 out and back - 16 miles, averaged 7:39 w/ 4 mile AT progression (7:20, 7:12, 7:05, 6:57) |
| Newton Trainer 4 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Wingood Road - 6.3 miles, averaged 8:19 Merry Christmas everyone! |
| Saucony Kinvara Miles: 6.30 |
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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 |
| No running because I'm lazy. I did manage a reverse escalator run at the airport. Of course any relatively fit individual can do this, but the last third is definitely a feat of perception. Earlier this week I ran about a a half a mile in jeans and a polo to the gas station (I assume 6:30ish pace) and back with a leaky gas can. Mom managed a few more feet (we ran out of gas of course), so the gas-in-hand run was slightly shorter. Run was nicely helped by my Altras that I use for walking. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| 18th street out and back - 10.2 miles, averaged 8:03 Back in Lafayette with some snow and slush. Nothing too serious.
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| Newton Trainers 3 Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 8.00 | 0.00 | 0.00 | 11.50 |
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Similar run to yesterday but with more detours because I had to take the sidewalks because it was getting dark and I missed a few lights. Lots of snow, ice, and puddles. 2 mile warm up, then 8 mile AT progressivish tempo (splits deviate more based on conditions. Effort felt about even until the last 2 miles): 7:25, 7:21, 7:18, 7:14, 7:13, 7:09, 7:02, 7:13 (lots of sidestepping and ice on this on. Pace was slow (7:14), but effort felt correct. Sore throat last night and this morning. It's been two years since I have had a full-on cold, so I am hoping this one exorcizes itself without further ado. 1.5 mile cool down with w/ a brief lower 5-minute range pick up. Oh, yeah. It's my 1-year blog anniversary. Happy anniversary blog! |
| Newton Trainer 4 Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Old Standby, classic version with some loops around Market Square - 5.5 miles, averaged 8:20 |
| Newton Trainers 3 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1917.34 | 301.79 | 185.45 | 36.45 | 2441.03 |
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| Newton Trainers Miles: 285.43 | Newton Racers Miles: 164.04 | Newton Trainers 2 Miles: 236.71 | Newton MV2 Miles: 209.70 | Newton New Racers Miles: 341.13 | Newton Trainers 3 Miles: 622.76 | Newton (Marathon Workout) Miles: 204.40 | Saucony Kinvara Miles: 174.62 | Newton MV2 (Black) Miles: 44.72 | Loose Dogs Miles: 5.00 | Newton (Marathon Racer) Miles: 55.37 | Newton Trainer 4 Miles: 102.12 |
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