| 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.
(Please note that Strava links might contain blog inappropriate langauge)
Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2672.43 | 69.50 | 28.47 | 1.00 | 2771.40 |
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| New Balance Zante Miles: 179.45 | Kinvara 5 Black/White 2 Miles: 89.10 | Adidas Boston 6 Miles: 338.60 | Saucony Kinvara 7 Miles: 209.20 | Saucony ISO Triumph 2 Miles: 485.40 | Nike Lunar Racer Miles: 237.60 | Miles With Megan Miles: 86.05 | Brooks Launch Miles: 605.85 | Nike Zoom Streak LT2 White/Orange Miles: 13.10 | Altra The One Miles: 121.10 | Nike Pegasus Miles: 235.00 | Saucony ISO Zealot Miles: 78.40 | Saucony Fastwitch 7 Miles: 119.65 | Saucony A6 Miles: 14.70 | Brooks Launch 3 Red Miles: 15.50 |
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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 |
| PM: 10 miles recovery pace on the treadmill (90')
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| New Balance Zante Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles on the treadmill in 1:26. Solid Progression the last 26'
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| Kinvara 5 Black/White 2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 10.00 | 0.00 | 0.00 | 11.00 |
| PM: 11 miles in just under 75 minutes on the treadmill
1 brisk mile up, then 10 miles at 9MPH.
Michigan cool down (I seem to not do proper cool downs, or any at times, since I have moved and time has been tight).
I apparently forgot to do my blog entries for the last three days. That has happened a bit too much lately.
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| New Balance Zante Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles easy on the treadmill. Did some strides.
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| Kinvara 5 Black/White 2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 3.50 | 0.00 | 12.00 |
| PM: 12 miles in 1:25 on the treadmill w/ 20' strong progression after 60'
10' @ 7.5
30' @ 8.0
20' @ 8.5
5' @ 9.0
5' @ 9.5
5' @ 10
5' @ 10.5
5' @ 8.0
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| New Balance Zante Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| PM: 21 miles on the treadmill in 2:33
Thinking I might scrap the ultra and run Glass City the third week in April. The travel time would work a lot better and I would be able to sleep about a mile from the start line. And 26.2 miles is a good deal less than 33.5. This would be the first week of a 16-week buildup and I already have two 20 milers on the books.
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| Kinvara 5 Black/White 2 Miles: 21.00 |
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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 |
| PM: 4 miles in 35 minutes on the treadmill. Got dizzy and loopy and called it a day |
| New Balance Zante Miles: 4.00 |
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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 |
| Off. Worked some extra hours and went to the work holiday party. | |
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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 |
| Off. It was getting late and I needed to get home to make dinner. I'm switching to two half marathons this spring. I don't have enough miles behind me and thinks just aren't consistent enough for marathon training. | |
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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 |
| PM: 8 miles in just under 60 minutes on the treadmill. Blown workout. Far too much beer. |
| New Balance Zante Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles in 1:25 on the treadmill. Last 25' was a set of 5' progressions: 8.5, 9.0, 9.5, 10.0 10.5 |
| Kinvara 5 Black/White 2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles in 90 minutes on the treadmill. Did some strides.
+ core work
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| New Balance Zante Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles on the treadmill.
Mostly easy to moderate. Did a quarter mile pickup at 5:30 toward the end. It felt hard and so did 9 MPH to finish out most of the last 30'
+ light core and some pull-ups
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| Kinvara 5 Black/White 2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| PM: 9.25 miles on the treadmill. Did 5 or 6 200m strides |
| New Balance Zante Miles: 9.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| PM: 20 miles on the treadmill in 2:34.
Slow to easy mostly. Tried to really pick the pace up after the 2-hour mark but it wasn't happening. I mixed some Gatorade and water in one bottle and a had just water in another. Not use to taking fluids in during a run, but when they are right there why not?
Wore a new pair of shoes, which I know goes against typical advice but I can usually run in any shoe without any issues. Adidas Adizero Boston Boost 6. I like them a lot so far.
Still trying to decide on racing this spring. I think two half marathons is probably plenty and likely all I can do with work. Likely I will use this as a way to get fitness back, go through summer, and prep to run Detroit in the fall for a marathon PR. That's my short long-term plan for now. I think.
Trying to catch up on blogs. I read through allie's entries for a last several weeks and will work my way down the list of favorite blogs from there.
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| Adidas Boston 6 Miles: 20.00 |
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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 |
| PM: 7.1 miles on the treadmill in 60 minutes
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| Kinvara 5 Black/White 2 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| PM: 12.5 miles on the treadmill in 1:28
Did a easy progression for 60' then did:
5' @ 9.0
5' @ 9.5
5' @ 10.0
10' @ 10.5
Was going to take it to 11.0 but the effort was sufficiently hard. Felt pretty good about the impromptu effort. I woke up with a slightly sore throat this morning. Two colds in 2017 already?
I went to the Utica Planet Fitness as I was doing some training in one of our other stores for those looking to advance in the company. The gym was basically across the parking lot and gave me an ever so slight change of venue. I could at least see the TVs better.
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| Adidas Boston 6 Miles: 12.50 |
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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.
Woke up to a worsened cold and needed to do some domestic stuff. Took a long nap and decided I needed to not run while sick as the last cold lasted almost three weeks. If I were taking my running as seriously as I was I'd be ticked. I'm just slightly grumbly.
+ stretching, light core, and pushups (late)
I can't remember the last time I went through my stretching routine. I don't think I have done it since we moved to Michigan.
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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 |
| PM: 10 miles in 1:23.
Did some strides during the run then followed in up with some hill sprints. I did them drop in style, which was interesting. And 12MPH @ 7% is easier than at 1.5% given the lack of power on these treadmills. On a Woodway I would have gone through the wall behind me.
Felt pretty awful this morning. The same kind of cold I had just a week or two ago. Decided to just run because I can't deal with more days off.
+ core
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| Kinvara 5 Black/White 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 3.30 | 0.00 | 10.00 |
| PM: 10 miles on the treadmill
Did 20' tempo, 5' jog, then 6 x 45" hard with 90" recoveries. Covered 3.3 miles on the tempo or 6:02 pace. Short workout but a decent one.
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| Adidas Boston 6 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM: 6 land miles. I felt awful.
I drove to the Paint Creek Trail. It was muddy and not the hard packed kind I am used to on Forbidden Drive. First run outside since December 11. Had to work at 5:00 this morning and didn't get much sleep last night. I am still sick. My parents are coming tomorrow. I hope it is better than the trip last time to Philadelphia.
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| Kinvara 5 Black/White 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles on the treadmill
60' minutes progression then 15' jog. Planned on ramping it up but didn't have it so I jogged the rest. Still sick. Frustrated with inconsistent training, but happy to be able to run.
We picked my parents up at the airport.
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| New Balance Zante Miles: 10.00 |
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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 |
| Off.
Hung out with my parents who are in town for my birthday. Megan had a lot to do so I figured I'd stay in and take the day off.
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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 |
| AM/PM: 4 miles on the treadmill.
Started a workout but wasn't feeling it. Turned 32 today. Very life weary. I crossed my tolerance level and dad is driving me crazy.
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| Adidas Boston 6 Miles: 4.00 |
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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 |
| PM: 4 miles progressive on the treadmill Wasn't feeling it and the new Kinvara 7s I got were slapping the treadmill. Wasn't sure if it was me or the shoes. I worked early while my parents were at our place and Megan was at work. Feeling like a funk is settling in. Frustrated. I feel like training but I can't get the time or the rhythm. I haven't enjoyed the last two runs and if I can enjoy running I don't need to train. | |
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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. Several days of compounded hangovers. Took my parents to the airport. Took two naps for a combined total of 3 hours and 30 minutes. Most of that was from getting little sleep the last two nights and the rest was not wanting to deal with anything. Hopefully get back on track tomorrow. | |
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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 |
| Off.
This week = yikes!
Tutoring hours are picking back up starting tomorrow. Will this also be the semester I actually defend my dissertation? I was only suppose to graduate 3 years ago.
Training is probably off for spring. I'll get back to it some day. I actually enjoyed fall running when I could get in 90 minutes of moderate running most days and a workout most weeks. I wanted to race and train, but I couldn't make it happen. I got relatively fit for what I was doing. I'll get back to training seriously some day. I just don't want to miss too much of my thirties.
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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 |
| Off. Spent most of the day in bed before working late.
Need to get running and emerge from this depression.
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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 |
| Off.
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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 |
| Off. Had dinner with Jeff Shadley. Thanks, Jeff!
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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 |
| PM: 4 miles on the treadmill. Felt okay.
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| New Balance Zante Miles: 4.00 |
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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 |
| PM: 6.6 miles in 50 minutes on the treadmill. It felt harder than it should have.
I didn't get the supervisor position I applied for but I did get full time, which will give me a consistent time (but not consistent day) schedule. Just a workaday bloak.
I set my dissertation defense date (March 9) and am making the final revisions (due February 12). Things are looking up, but I still don't feel great. Better, but not great.
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| Adidas Boston 6 Miles: 6.60 |
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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 |
| Off. I think this is the day I started to get sick again.
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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 |
| Off. Same cold as the last two, which started on December 21. I get about 3-5 days of relief and then the same pattern begins again.
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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 |
| Off. Sick. Early morning and a long nap.
It looks like I will be working consistently 5:00AM-1:30PM, with no specifically designated days off. Once I get used to going to bed at 9 or 10 I should be good. Once my dissertation is defended I can get back to running and training. I'll do my best to exercise between now and then.
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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 |
| Off.
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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 |
| Off. ended up getting called into work. Had way too much to drink last night. Got a little carried away watching the game.
Hoping to get back to exercising soon. Cold is better. Hoping it's a short one.
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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 |
| off.
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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 |
| off.
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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 |
| off.
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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 |
| Off.
My dissertation defense is once again up in the air. I tried to remove a problem committee member, but I need four for the defense and it looks like I am once again going to have to reschedule. Feeling absolutely helpless. Getting out of bed has been difficult.
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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 |
| off.
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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 |
| off.
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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 |
| off.
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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 |
| Off.
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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 |
| PM: 6.7 miles in 60' on the treadmill + 30' arc trainer
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| New Balance Zante Miles: 6.70 |
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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 |
| PM: 5.25 miles on the treadmill. Did some strides.
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| Adidas Boston 6 Miles: 5.25 |
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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 |
| Off. Crippling hangover. Work was rough. Tweaked my back, which I believe happened from running on the treadmill. Similar feeling as a previous time for which I need to check my blog entires.
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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 |
| Off.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 4.70 |
| PM: 4.7 land miles with Megan. About 9:45 pace.
We ran on the River Bends paved trail, which is one of the nicest urban trails I've seen (as far as construction). She kicked my butt mileage wise this past week. I didn't want to run much faster. Felt pretty crappy but it was in the lower 60s and sunny and I always enjoy a run with my wife. She's running the Glass City Half, which I was going to run as a key race before I fell off the cliff, but I will likely run with her. My plan is to get back into a rhythm and focus on the goal of running a fall marathon PR. I have a ton of work to do and will try to do some short, low-stakes racing this spring to get the fire back.
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| Saucony Kinvara 7 Miles: 4.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 miles. Did a couple strides.
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| Adidas Boston 6 Miles: 7.00 |
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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 |
| AM/Lunch: 5.3.miles |
| Saucony ISO Triumph 2 Miles: 5.30 |
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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 |
| AM/Lunch: 5.5 miles
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| Saucony Kinvara 7 Miles: 5.50 |
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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 |
| Off. Planned on running but I didn't get out of bed. | |
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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 |
| PM: 7.1 miles on the treadmill. Did a long set of strides. Core and hips after. 12 x 45-second strides Went to the gym with Megan. The park is open but we had thunderstorms, so we were relegated to the gym. |
| Adidas Boston 6 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.00 | 0.00 | 6.00 |
| PM: 6 miles. Progression with last mile in 6:16. Cold, windy, and snow showers. The park is closed after just a day of being open. I miss my swans. |
| Saucony ISO Triumph 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM: 6 miles. Park is open, thankfully. I cannot remember what shoes I ran in. | |
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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 |
| Off. Started my 5:00AM schedule. Took a 2-hour nap when I came home and just didn't have it in me. | |
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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 |
| PM: 10 miles easy to moderate. Enjoyed this run. The running is centering me, not surprisingly. |
| Saucony ISO Triumph 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 1.00 | 0.00 | 10.00 |
| PM: 10 miles, averaged 7:06 First mile was 7:50 and I kept going from there. The wind beat me up, but I progressed through the 7-minute range and then the six-minute range with 6:57, 6:40, 6:31, 6:15. Cooled down 2 miles with strides. Starting to feel somewhat normal. |
| New Balance Zante Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles easy |
| Saucony ISO Triumph 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM: 11 miles STRIDLEK WORKOUT 3 (6 x 35 seconds) with equal distance recovery and 5' jog between sets 30'up/20' down I felt decent. It's not a tough workout and yet it isn't easy. The idea is to run the first set at 5k, the second at 2-mile, and the third at mile. Lungs aren't used to the cold air. I'll increase the seconds as I move through my early to late basebuilding phase over the next 12-15 weeks before starting my marathon build up for Detroit in October. |
| Adidas Boston 6 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles easy |
| Saucony ISO Triumph 2 Miles: 10.00 |
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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 |
| PM: 13 miles.
Warmer but felt cold. A very mild winter. Not that I've been running in it. Felt solid the last few days. I thought a lack of running and lack of land miles would make the transition harder but it was only a handful of runs that felt awkward and bad and then I was up to 10 miles without too much trouble.
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| New Balance Zante Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles easy. About 55 degrees and moist. Much preferable to the wind and colder temps the last three days, which are pretty much normal for this time of year but not this particular year. Dissertation defense on Thursday. I'm not unconvinced I actually hallucinated that it's scheduled when it's really not. I've had so many issues getting it scheduled over the last year? Year and a half? I don't really know at this point. |
| Saucony ISO Triumph 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles. Did a set of strides. |
| Adidas Boston 6 Miles: 10.00 |
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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 |
| PM: 2 miles on the treadmill
40-60MPH winds. Wanted to do a workout but my legs aren't ready. The power kept shutting off and I wasn't feeling the treadmill, so I called it an off day and did some hip and core strengthening and pull-ups.
Driving to Purdue for my dissertation defense.
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| Adidas Boston 6 Miles: 2.00 |
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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 |
| Off. Got into Lafayette IN around 12:00 last night. Had my dissertation defense at 8:30 and it went okay. I had some Mary Lou's donut, so the day was even better. I'm relieved to be done school after four years of college, two years of my master's, and seven years of my PhD. I stretched the last one a little too long. I planned to run when I got home but ended up have a few beers at lunch with my advisor and had more drinks from there. I had to work at 5:00 the next day, so I went to bed shortly after we had dinner. | |
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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 |
| PM: 10 miles. Cold and windy. |
| Saucony ISO Triumph 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles. I am not really liking the Kinvara 7s at all. |
| Saucony Kinvara 7 Miles: 10.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| PM: 10.5 miles
Did the first 3 or so with Megan. I was surprised she want to go out as it was chilly. Works for me.
|
| Adidas Boston 6 Miles: 10.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM/Lunch: 3-mile shakeout on the treadmill. Core and hip work.
PM: 10 miles easy in the snow. Not bad at first, but I was annoyed the last few miles with the wind and drifting snow.
First double since August. My work schedule makes doubles pretty much impossible, but as I feel like it I'll probably do them on my days off, even if it's just a couple slow miles to warm up for strength training.
|
| New Balance Zante Miles: 3.00 | Saucony ISO Triumph 2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles. We got a bit of snow. Just a couple inches, but enough that the park was a bit of a struggle with the drifts and footing, so I ran around some of the neighborhoods. Very windy as it has been the last 7-10 days. |
| Adidas Boston 6 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles. Did some strides, which felt good. Megan left for a conference yesterday, so it's just the boys (our cats) and me. Going to be some wild nights of trying to get to bed around 9:00-9:30 so that getting up at 4:00AM leaves me with a good night of sleep. I do enjoy my 2-hour naps in the early afternoon though. |
| Saucony ISO Triumph 2 Miles: 10.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 8.00 | 0.00 | 0.00 | 13.00 |
| PM: 13 miles, averaged 7:14
8-Mile Aerobic Builder
3 up/2 down 8 miles in 52:11 (6:31 average)
It's been several weeks since I have done any real workouts or much running, so I wasn't sure what to expect. THe workout went well. Had a solid progression.
6:48, 6:41, 6:37, 6:29, 6:25, 6:31, 6:22, 6:16 |
| Nike Lunar Racer Miles: 13.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM/Lunch: 4 miles on the treadmill + core
PM: 8 miles easy. Wet snow.
|
| New Balance Zante Miles: 4.00 | Saucony ISO Triumph 2 Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles moderate to uptempo progression, averaged 7:16.
Felt good and progressed with a 6:16 last mile without too much change in effort or form. My hips and glutes are getting stronger.
A good week. Almost 80 miles with a workout after some down time and two 50-55-mile weeks.
|
| Adidas Boston 6 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles moderate, averaged 7:10 Megan came home from her conference. I went back to the store from 8:00-10:15 for our success sharing party. Made for a short night of sleep. |
| Saucony ISO Triumph 2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles nice and easy. Did some strides, First few with Megan and I didn't pick up the pace much after that. |
| Adidas Boston 6 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| PM: 15 miles easy, averaged 8:07 Fairly warm and sunny. |
| Nike Lunar Racer Miles: 15.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles easy |
| Saucony ISO Triumph 2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles. Did some strides. |
| Adidas Boston 6 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Lunch: 4-mile shakeout w/ strides. Core and hip strengthening
PM: 11 miles
Stridlek Workout
3 (6 x 40") w/ jog back and 5' jog between sets
About 70-72. Took my shirt off for a while. The midges were getting in my eyes. Pretty beat. Probably doesn't make sense to work the legs/hips and then do a workout but it's how things are going. Eventually I'll probably reverse the day off doubles.
|
| New Balance Zante Miles: 4.00 | Nike Lunar Racer Miles: 11.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM: 6 miles recovery. Decided on short and very easy. |
| Saucony ISO Triumph 2 Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles. My legs felt like lead. Not heavy like after a hard workout. Like they were shutting down. Painful run. |
| Adidas Boston 6 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles. HR check 138. About 8:50 pace. Felt better. Just very tired and hungry. A few eggs at 7:30 after getting up at 4:00 and a PB&J and a snack at 11:30 or 12 and running between 3:00 and 5:00 isn't cutting it.
Met Jeff at Buddy's for pizza and beer and had a nice chat.
|
| Saucony ISO Triumph 2 Miles: 10.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles easy to moderate, averaged 7:23
Felt decent after a two-hour nap.
|
| New Balance Zante Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 8.00 | 0.00 | 0.00 | 14.00 |
| PM: 14 miles, averaged 7:29
8-mile tempo. 4 up/2 down
6:31 average
Struggled a little but didn't monitor watch except for the mile splits.
|
| Adidas Boston 6 Miles: 14.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Took a long nap and decided to rest. Cold rain was not appealing and going to the gym would have taken too long.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM/Lunch: 10 miles very easy
PM: 4 miles on the treadmill. Did a few strides. Followed it up with some core, hip, and stretching while Megan finished her run
|
| New Balance Zante Miles: 4.00 | Saucony ISO Triumph 2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles Nice weather. Sunny and in the 50s. |
| Adidas Boston 6 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles.
Ran the first 4.5 miles with Megan. Legs are absolutely dead from work. Guess I'm going to have to start taking my breaks. Might be needing more sleep. Muscles just feel like they aren't firing.
|
| Saucony ISO Triumph 2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 1.00 | 0.00 | 10.00 |
| PM: 10 miles moderate, averaged 7:10. Did the last mile at 5:57. I haven't run a sub-6 mile in a few weeks. Legs were noticeably better, probably because I spent two hours on the hi-lo sitting down. The two-hour+ nap helped. |
| New Balance Zante Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles easy. Did some strides.
|
| Saucony ISO Triumph 2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles.
Cold rain toward the end with thunder and lighting. Needless to say the pace started dropping when I saw the lightning.
|
| New Balance Zante Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM: 11 miles in 1:23 on the treadmill.
Did about 72' of minutes progression and then some strides. It was quite cold and raining and I'm clearly getting old and wimpy.
|
| Adidas Boston 6 Miles: 11.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles easy
Much nicer this afternoon than this morning. Warm weekend ahead.
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| Saucony ISO Triumph 2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles easy. Did some strides.
About 60 degrees and quite pleasant.
|
| Adidas Boston 6 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM: 4.1 miles very easy with Megan. HR 124, about 10' pace.
My legs felt terrible, to the point I wasn't going to be able to finish my miles so I headed back when Megan did (and I barely made it through those). I can't walk on concrete floors for 8 hours without a solid nap to refresh and rest my legs. Sundays I get out at 3:30 and a nap doesn't leave enough time to make dinner if I haven't prepped. I had this issue last weekend or the one before and I am pretty sure it is a lack of a nap when I can stay off my feet for ~2 hours.
|
| Miles With Megan Miles: 4.10 | Saucony ISO Triumph 2 Miles: 4.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| PM: 16 miles, averaged 7:11
Did an out and back at Paint Creek. Quite warm with a light shower at the end. Pace was a little too firm to start I think, but I always run too fast on this trail.
I'm writing this post two days after the date of entry. We did our taxes, so I'll dispense with the long tirade I was writing in my head. Not a good year.
|
| New Balance Zante Miles: 16.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles easy.
Picked up a pair of Brooks Launch 3s. So far so good.
|
| Brooks Launch Miles: 10.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles steady state, averaged 6:31
Took a 2.5-hour nap and needed to fit my miles in. First mile at 7 flat, last mile in 6:18. Feeling like I'm starting to build my strength and fitness back up a bit.
|
| Adidas Boston 6 Miles: 10.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles easy.
About 3 hours in the hi-lo at work today, which made a world of difference in my legs.
|
| Brooks Launch Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 easy. Did some pull-ups.
I think I ran in my Triumphs. Another 3 days went by without doing my blog entries. No idea where the time goes.
|
| Saucony ISO Triumph 2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles. Did some pull-ups and some strides.
|
| Brooks Launch Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 6 miles easy to moderate progression
An AM run!
Happy Easter!
PM: 8 miles. First 3.5 w/ Megan before she headed home.
I miss being able to run doubles more regularly. Builds a lot of fitness and mileage. I had a really nice day off today. Did a ham for Easter dinner, which turned out fine.
|
| Miles With Megan Miles: 3.50 | Saucony ISO Triumph 2 Miles: 6.00 | Brooks Launch Miles: 8.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: 8 miles moderate
|
| Adidas Boston 6 Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Decided to take a day. It got late and I was exhausted.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM: 6 miles easy.
Didn't leave myself room for more.
|
| Saucony ISO Triumph 2 Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: 8 miles on the treadmill. Did some strides and some core work.
|
| Adidas Boston 6 Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM: 6 miles. Did some pull-ups. Megan and I are running the Glass City Half Marathon on Sunday. It's hard to believe that I haven't raced since Broad Street last May 1. It's been pretty up and down since then, but basebuilding the last several weeks has been fine and I am tentatively thinking about running the Indianapolis Monumental Marathon in early November rather than the Detroit Marathon. I will then do Detroit as my typical 3-4 week out half marathon tuneup. This will also give me an extra three weeks of basebuilding before I begin my buildup. |
| Brooks Launch Miles: 6.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| PM: 4.25 mile shakeout. Did a few strides.
Megn ran earlier in the day and I was short for the 5:00PM packet deadline, so I ran in Toledo. I jogged while Megan and Chas walked.
Dead tired.
|
| Saucony ISO Triumph 2 Miles: 4.25 |
| |
|
| | Race: |
Toledo Glass City Half Marathon (13.109 Miles) 01:20:47, Place overall: 11, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 13.10 | 0.00 | 17.60 |
| AM: Glass City Half Marathon in 1:20:47
This was my first race since Broad Street last year on May 1. Training has been up and down since then and I had two fairly serious lows in training with a decent chunk of time off last summer. I was fairly pleased that I was able to run the time I did as I haven't run too many miles under 6:30 pace in the last 12-16 weeks.
The night before I went to bed around 10:15 as I was falling asleep at dinner. I'm beyond overtired. I woke up not wanting to get out of bed, but it was an hour later than I have been getting up. We stayed with Megan's uncle who lives a half mile from the start line. I warmed up a 1.5 miles, which wasn't quite enough time but I didn't leave myself enough time. I changed into my flats for the first time in almost 365 days.
I decided to start at about 6:30 pace and work my way down. The first few miles I felt pretty rusty, the effort harder than I wanted in my legs but with my breathing comfortable. After two miles I wasn't really feeling it, but I think I was almost actually at 3 miles and didn't realize it. I started cranking down the pace and by miles 4-5 I was feeling decent but wasn't sure how my legs would work or if they would just die.
I went from feeling like I didn't want to run to letting the miles roll by. I recognized many of the places we ran through as I am somewhat familiar with the area. I started passing quite a few people.I knew I had to pick it up the final 5k, but I still wasn't sure what my legs would do. By mile 12 I knew I had a good bit left. I estimate that I was only down to half marathon effort after 4-5 miles. By mile 12.5 I was fully down to end-of race effort.
I ran by the University and started to dig in. I made the turn into the University running 5:39 for the last mile and getting some support from a small but helpful crowd. The chute was clogged by two race volunteers, with whom I was not very pleased (some other lack of directions at a few points in the race make me not want to run the full marathon here. See also Matt from the blog's race report from 2 years ago). I could see the final turf stretch and was somewhat surprised to see 1:20 on the clock and kicked it in, pleased to come under 1:21. I am not sure if I would have raced differently I could have come under 1:20 or not. Slowest half in 4 years, but I'm not upset about that.
I cooled down barefoot on the turf for 3 miles waiting for Megan who ran 1:54:18.
Splits: 6:26, 6:24, 6:25, 6:14, 6:11, 6:01, 6:07, 6:08, 6:10, 6:09, 6:00, 6:10, 5:39, 42.2
PM: I did a 5k walk shakeout and brought some wine with me :-) |
| Nike Zoom Streak LT2 White/Orange Miles: 13.10 | Saucony ISO Triumph 2 Miles: 1.50 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM: 6 miles easy. Very sore calves.
|
| Brooks Launch Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Took a LONG nap. Still very sore, so running won't help.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles.
Still sore! First few with Megan. Amazing weather. High 70s, breezy, and dry.
|
| Saucony ISO Triumph 2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles
Great weather if a bit windy.
|
| Brooks Launch Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles Wore my new American flag split shorts |
| Saucony ISO Triumph 2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM/Lunch: 9 miles PM: 4 miles with Megan |
| Miles With Megan Miles: 4.00 | Saucony ISO Triumph 2 Miles: 4.00 | Brooks Launch Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles moderate. No watch, but Megan had me at 73'. I told her I'd be back before 7:40 and it was 7:35. |
| Adidas Boston 6 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| PM: 18 miles quite easy. Just under 8:00
|
| Nike Lunar Racer Miles: 18.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles
|
| Brooks Launch Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles, easy to somewhat moderate.
The geese and I are not getting along.
|
| Saucony ISO Triumph 2 Miles: 10.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| PM: 9.2 miles in 67:30 on the treadmill. Had enough of the rain unloading trucks with the hi-lo today, so I went to the gym with Megan. Started a workout but pulled it. I'll try again Saturday and likely double tomorrow. Felt good once I just ran moderately. The treadmill is always so hit or miss for me. |
| Adidas Boston 6 Miles: 9.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM/Lunch: 10 miles. Cold, windy, and raining. Nice day for ducks and earthworms
PM: 5 miles easy on the treadmill. Some core work after.
Got some decent miles in today. I need to do this more on days off if I want to run the mileage I think I need to run.
|
| New Balance Zante Miles: 5.00 | Brooks Launch Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 8.00 | 0.00 | 0.00 | 14.50 |
| PM: 14.5 miles, averaged 7:33
8-mile tempo @ 6:27 pace
Splits: 6:32, 6:27, 6:30, 6:25, 6:29, 6:26, 6:29, 6:16
4.8 up/1.7 down
Warmed up a few miles with Megan and started the workout. I started a bit too slow, but I tried to go from 9:30-10:00 pace down to 6:30, which is always hard. Called that a mulligan mile (6:56) and continued into the 8-mile tempo from there. Felt pretty strong. A bit tired at the end, but effort was normal for this workout (I've done it enough times). A solid week and pleased.
I am pretty sure I am running the Indianapolis Monumental Marathon rather than Detroit this fall. |
| Nike Lunar Racer Miles: 14.50 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off.
Woke up from a late nap after work and called it a day.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles
I took three naps today. Two were about 90 minutes or so and one was almost 40 minutes I think.
|
| Saucony ISO Triumph 2 Miles: 12.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles. Did some strides.
|
| Brooks Launch Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles
|
| Saucony ISO Triumph 2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| PM: 18 miles easy, about 8:00 pace. Beautiful weather. |
| Nike Lunar Racer Miles: 18.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles Great weather again. |
| Brooks Launch Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 slow miles.First few with Megan. Came down with my 4th cold of the year. Same pattern as before. Did sleep much at all last night couldn't nap for very long this afternoon as the cold woke me up. Pretty grumpy. Fairly enjoyable easy jog though. |
| Miles With Megan Miles: 3.25 | Saucony ISO Triumph 2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Took a nap and got up late. Decided to rest as I've been sick.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM: 5 miles. Felt pretty crappy as I recall.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM: 4 miles. A few with Megan.
Warm. Felt crappy.
|
| Miles With Megan Miles: 3.25 | Saucony ISO Triumph 2 Miles: 3.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles. A few with Megan.
Felt a good bit better.
|
| Miles With Megan Miles: 3.25 | Brooks Launch Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles 88 degrees and windy. Dry. Felt comfortable actually. Cold is making a slow exit. |
| Saucony ISO Triumph 2 Miles: 10.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles moderate progression, averaged 7:11 |
| Saucony Kinvara 7 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 1.00 | 0.00 | 10.00 |
| PM: 10 miles easy to moderate to uptempo, averaged 7:06. Last mile in 6:12. Cold kind of lingering but it has shifted gears. Feeling stronger. |
| Saucony ISO Triumph 2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles easy |
| Brooks Launch Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Had the day off and just didn't do much. Just couldn't get up and out. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Waited for a call from my sister and then just fell asleep. Didn't fit my run in. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| PM: 18 miles. HR 149. Pace was quite slow. Just had no turnover and couldn't move. Got some time on my feet. |
| Nike Lunar Racer Miles: 18.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM: 5 miles. HR ~125. HR monitor was off and my GPS was off. Closer to 5 miles than 4.5. I worked from 5-4 and got Megan's birthday present and we went to dinner early, so this is what I ended up fitting in. |
| Saucony ISO Triumph 2 Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles slow. HR 130. First few miles with Megan, then continued on my own at the pace we set. Exhausted. No nap two days in a row! Worked from 5-4 today. I was going to go in early tomorrow but waking up at 4:00AM is just plain too early already. Of course I am not in bed early now. Kind of a bust the last two weeks, but I got my long run in this week. I should be back on track the rest of the week and into next week, with workouts starting back up now that my cold is mostly gone. |
| Miles With Megan Miles: 3.50 | Brooks Launch Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles easy. HR 152? (Seemed high for perceived effort) |
| Saucony Kinvara 7 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles high moderate to AT, averaged 7:16. HR 164
Tried to beat the storm. Lot of hours this week.
|
| Saucony ISO Triumph 2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: 8 miles progression, averaged 7:17
7:50-6:22
|
| Saucony Kinvara 7 Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles slow slow (about 10' pace). HR 132. Did the first few miles with Megan. |
| Miles With Megan Miles: 3.25 | Brooks Launch Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles. Did some strides. HR 140. |
| Saucony ISO Triumph 2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Inplanned day off. Worked late, took a nap, and didn't have time. Grumpy. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles. HR 154. Stridlek Workout of 3(6 x 45'). Equal distance recovery and 5' jog between sets. I warmed up with Megan and griped about retiring from running. Workout went fine.It's been a bit too long since I did anything of quality other than an easy long run. |
| Miles With Megan Miles: 3.25 | Adidas Boston 6 Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| PM: 10 miles really slow. HR 133.
|
| Saucony ISO Triumph 2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles. HR 156. |
| Saucony ISO Triumph 2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| PM: 5.25 miles. HR 136. |
| Saucony ISO Triumph 2 Miles: 5.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles. HR 135. Did some strides. First few with Megan. Cool and fallish. |
| Miles With Megan Miles: 4.25 | Brooks Launch Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Lunch: 10 miles. HR 147.
PM: 5 miles. HR 142.
|
| Altra The One Miles: 10.00 | Brooks Launch Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles, averaged 6:56. HR 166.
Moderate to aerobic threshold. Warm.
|
| Adidas Boston 6 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM: 4 miles. HR 128.
Didn't have much time after my nap and before dinner.
|
| Saucony ISO Triumph 2 Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.00 | 4.00 |
| PM: 4 miles. HR 156.
Last mile hard in 5:31. It was pushing 90 degrees. Short on time.
Kind of a dud week with 3 runs of 4, 4, 5, but I got out.
Megan and I went to a Shakespeare play in the University of Michigan Arboretum with her colleague and husband. It was interesting (changing of stage, using the woods and trees), but I really hate Shakespeare, mostly because I never studied him and didn't really care to (even after 3 degrees in English). We had a good time and the weather was absolutely perfect.
|
| Altra The One Miles: 4.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM/Lunch: 6 miles. HR 142.
PM: 8 miles. HR 153.
Hot. Morning run uncomfortable with bad air quality. Better this afternoon, but hotter. Crazy crowded. Part of the loop goes through a beach, which makes things interesting.
|
| Saucony ISO Triumph 2 Miles: 8.00 | Brooks Launch Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Needed to take a late nap. I was going to run after dinner, but started drinking beer instead. Two days off in a row coming to me, so I will long some miles. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: 10 miles. HR 147. Brought Megan some late-bloom lilacs from the park and ran home with them. PM: 6 miles. HR 133. 4.5 with Megan. Mid-80s and drier than this morning with a nice breeze. Great weather. |
| Miles With Megan Miles: 4.50 | Saucony ISO Triumph 2 Miles: 10.00 | Saucony Kinvara 7 Miles: 6.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 2.00 | 1.00 | 0.00 | 15.25 |
| AM/Lunch: 11 miles. HR 153.
Cut down the first 9 miles from 9:00-6:08. Cooled down 2 miles. Some light rain made the run more comfortable than it might have been.
PM: 4.25 miles. HR 133.
Very slow shakeout. Loopy. I got some pull-ups in, which I recently started doing again. My extreme lower core section doesn't really like them. Need to get back to core and hip stuff to help with that.
|
| Saucony ISO Triumph 2 Miles: 4.25 | Brooks Launch Miles: 11.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 miles very slow |
| Saucony ISO Triumph 2 Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles. First few with Megan. Did some strides. Very tired.
|
| Miles With Megan Miles: 3.50 | Brooks Launch Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM: 4 miles. HR 140. Did some strides.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Worked a long day, leaving no time to run.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Took a late nap and didn't have time. Started my new position. Hoping it will help my running.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.75 | 0.00 | 0.00 | 0.00 | 14.75 |
| AM: 10.25 miles. HR 162.
Hoping to get to the gym after I get out of work at 10.
PM: 4.5 miles at the gym fairly late. Light core.
|
| New Balance Zante Miles: 4.50 | Saucony Kinvara 7 Miles: 10.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Lunch: 10 miles.
A happy third anniversary to my wife.
|
| Saucony ISO Triumph 2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.43 | 0.00 | 2.57 | 0.00 | 14.00 |
| AM/Lunch: 9 miles. HR 157.
Did 16' of tempo. 6:13 average. Didn't have it for the 20'. A little warm and slightly humid. A long way to go.
PM: 5 miles. HR 144.
|
| Saucony ISO Triumph 2 Miles: 5.00 | Brooks Launch Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: 8 miles SLOW. HR 133.
|
| Saucony Kinvara 7 Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM: 11 miles. Did a couple strides. HR 142.
|
| Saucony ISO Triumph 2 Miles: 11.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM: 5 miles. Megan and I got back from Toledo. We had a short visit last night and today. We went out with a bunch of her friends last night and stayed at her uncle's. I managed to drink four martinis. Good thing I didn't really plan on a long run. Ran a few miles when we got home in the evening. |
| Brooks Launch Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| AM: 9.25 miles. HR 147. Did some strides.
Absolutely gorgeous morning. Cool and sunny. First real-deal AM run in a while. The PF in my foot has gotten worse. It's been tight for some time. I have been rolling it with a golf ball. Just need to do it more. I'm standing a lot more at work and I think that's the culprit.
PM: 5 miles. HR 140.
|
| Altra The One Miles: 5.00 | Saucony Kinvara 7 Miles: 9.25 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles slow. HR 135.
First few with Megan. Legs were not working the first several miles. Not like that weren't fast, but that my muscles were not firing. I assume it's from standing. It seems to happen since I became a retired academic.
|
| Miles With Megan Miles: 3.50 | Brooks Launch Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 4.50 | 0.00 | 0.00 | 14.00 |
| Lunch: 10 miles. HR 161. Blown Workout. Far too many beers and a little warm. Usually neither are much of a problem, but I struggled. Plan was an 8-mile tempo, which is always a good workout for me. Could barely manage 7-minute pace. PM: 4 miles. HR 133. |
| Saucony ISO Triumph 2 Miles: 4.00 | Saucony Kinvara 7 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: 8 miles slow. HR 143. |
| Brooks Launch Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| AM: 8 miles. HR 143. PM: 6.25 miles on the treadmilli in 46:40. Progression the last 16'. Ran after work with not much to eat. Felt pretty decent. Happy to be able to get some doubles in. |
| Altra The One Miles: 6.25 | Saucony ISO Triumph 2 Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| AM/Lunch: 10 miles. HR 146.
Night: 4.5 miles on the treadmill in 33:30. Did some strides.
|
| Altra The One Miles: 4.50 | Saucony Kinvara 7 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| PM: 18 miles, averaged 7:41. HR 154.
Nice break in the weather. Ran to Lake Orion and back on the Paint Creek Trail. I asked a guy what town I was in because wasn't sure if I was. So that's the extent of the trail. Going to need another partial out and back for longer runs or run through town and hopefully not get lost.
A beautiful woman rode up behind me on her bike, asked me if I was okay, if I needed any water, and how fast I was running. Kind of a mystical run. Saw a deer.
|
| Nike Lunar Racer Miles: 18.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM: 5 miles slow. HR 129.
Didn't get out in the morning before work as planned. Slept for a while longer instead.
|
| Saucony ISO Triumph 2 Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles. HR 141. Did 6 x 200 on the track (41-34).
First few with Megan. Park was insane so I ran around the neighborhood and found that the track that's 1 mile from our place is open. Not sure if I missed that last fall or it's just now open.
I keep going back and forth about a marathon this fall. I think I'll run Philly again, but plans will probably change again.
Happy 4th!
|
| Miles With Megan Miles: 3.25 | Brooks Launch Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles. HR 143. First few with Megan. |
| Miles With Megan Miles: 3.25 | Saucony ISO Triumph 2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| AM: 10 miles. Had a decent, low-stakes workout going but I got a crippling side stitch just before 8 miles. Too dehydrated. Was Working on a 10-mile progression run. I'll get some good mileage in this week.
PM: 4.25 miles. HR 140.
|
| Saucony ISO Triumph 2 Miles: 4.25 | Saucony Kinvara 7 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM/Lunch: 8 miles. HR 156.
PM: 5 miles on the treadmill. Did some hills.
The Planet Fitness I run at was evacuated because a meth lab blew up. Not sure what the connection was but a man fled the fire. I wasn't there at the time. Good times.
|
| Adidas Boston 6 Miles: 5.00 | Brooks Launch Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 7 miles, averaged 7:38. HR 151.
PM/Evening: 6 miles, averaged 8:25
Gorgeous evening. Lower 70s and dry. Another good week. Seemed like more running than 80ish miles. I'm pretty sure I'm running a fall marathon.
|
| Saucony ISO Triumph 2 Miles: 6.00 | Saucony Kinvara 7 Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 4.00 | 0.00 | 0.00 | 14.00 |
| AM/Lunch: 10 miles, averaged 7:27. HR 161.
High aerobic run for 8 miles (7:20-6:36) then 2 miles easy.
PM: 4 miles, averaged 9:44. HR 130. Beautiful evening.
Megan's parents came for lunch. We had a nice time.
|
| Saucony ISO Triumph 2 Miles: 4.00 | Brooks Launch Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. About 20 days on, which is far from normal but it's much more consistent than I've been recently. Feeling tired and that sinking depression feeling.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles, averaged 8:15. HR 155.
I've started posting average paces again since it's nice to look at even though I can find it on Garmin and Strava. I think it's useful for others reading too. Too often people get stuck on easy pace. I run what I run most of the time. That said, I've tried to pick up my pace lately as I've been running a lot from 9-10' pace. At my fittest and lightest most days if I'm doubling I don't think I ever ran consistently faster than 8' average.
Spent most of the day in bed or on the couch. Wanted to get my long run in but was in a funk. I wasn't going to run, but got out late and felt good despite sticky air. I was pleased a planned zero turned to a 10.
|
| Saucony Kinvara 7 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles, averaged 8:16. HR 151. A little sticky again today. Still very mild or the Midwest and definitely what I ran in in Philadelphia for two years. |
| Saucony ISO Triumph 2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM/Lunch: 9 miles, averaged 8:07. HR 158. Humid and muggy but breeezy and not too hot. Just not as dry at it has been. PM/Night: 5 miles in 36:30 on the treadmill after work. A few harder pickups because my chafing was chaffing. #ouchies. |
| Altra The One Miles: 5.00 | Brooks Launch Miles: 9.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| PM: 18 miles, averaged 8:24
Rough run. Bonked good at 15. Ran on the Paint Creek Trail from Rochester to Lake Orion.
|
| Nike Lunar Racer Miles: 18.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| PM: 10.4 miles, averaged 9:13. HR 140. It was a gorgeous run. Dry air is back. I tried to start several fights on this run. A family kept moving back and forth on the path as I was trying to move around them. Pick a side and give me my two feet or so. After meeting you 4-5 times on a loop I think you should get the pattern. After going back through the neighborhood a guy was talking to his wife over a running lawn mower. He was speaking loud enough for her to hear but the sound carried because I was not also next to the mower. He said "there the guy who runs funny." I let him know I heard him. I circled back around the block because I was prepared to say something less nice, but they had gone inside. All the better. Best to ignore people anyway. But I find it very hard. You're a complete weird if you run in the Midwest. True most places I suppose. |
| Brooks Launch Miles: 10.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 9 miles, averaged 8:13. HR 150.
Night: 5 miles, averaged 7:55.
Tried to progress but I had almost zero food today and running at 9:00PM doesn't work well off a PB&J and some vending machine snacks. #livingthedream
|
| Saucony ISO Triumph 2 Miles: 5.00 | Saucony Kinvara 7 Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 3 miles, averaged 9:34 PM: 9 miles, averaged 8:36. HR 139. Did some strides. Got chased by a bulldog. I didn't like that. |
| Saucony ISO Triumph 2 Miles: 3.00 | Saucony Kinvara 7 Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| PM: 4.5 miles on the treadmill. Blown workout.
Warm with air quality warning. I waited around all day and spent a long time on the couch. Should have just jogged out my milez instead of trying a workout. Rough day.
|
| Nike Lunar Racer Miles: 4.50 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles, averaged 8:58. HR 152.
Warm but pleasant. Enjoyed the run.
|
| Brooks Launch Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM/Lunch: 8.25 miles, averaged 7:42
Night: 4 Miles in 34:30 on the treadmill (8:37 pace)
|
| Nike Lunar Racer Miles: 4.00 | Saucony Kinvara 7 Miles: 8.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
| AM/Lunch: 8.25 miles, averaged 8:32. HR 156.
Night: 4.5 miles on the treadmill in 34:40 (7:42 pace).
I alternated 7.0/9.0. It felt harder than it should have, but I like it as a concept for an actual and longer workout.
I'm going to be enlisting the coaching services of John Starrett (formerly Bam of the blog). I think I need some direction since I've had so much time of inconsistency. He's given some excellent direction to Ben and Riley, who have both worked hard and seen the payoffs.
|
| Altra The One Miles: 8.25 | Adidas Boston 6 Miles: 4.50 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles, averaged 8:32. HR 152.
Like a rainforest. Thankfully it was only 80 with cloud cover.
|
| Brooks Launch Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 7.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles, averaged 7:29
10-mile progression. 2 cool down. 8:00-6:20. Mostly around 7:15, which is about marathon effort in the warmer weather. I didn't wear my heart rate monitor as it was still wet from last night. Yep.
Crappy day at work, but this turned out to be a good run. I love a moderate to uptempo progression with no pace goals or pace monitoring.
|
| Saucony Kinvara 7 Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Night: 8 miles, averaged 9:08. HR 133.
Very dry, cool and pleasant. Fallish. I wore a shirt.
|
| Saucony ISO Triumph 2 Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Noon: 9 miles, averaged 8:09. HR 151.
PM: 5 miles, averaged 8:05. HR 152. Did a few strides.
Very dry and comfortable. So nice. Windows are open.
|
| Saucony Kinvara 7 Miles: 9.00 | Brooks Launch Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Unplanned day. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Noon: 9 miles, averaged 7:52. HR 171? Seemed really high but consistent and my watch missed the first quarter mile.
Air quality warning. It felt pretty awful.
PM: 4.5 miles, averaged 9:44. HR HR 145. Again, high.
First few with Megan.
|
| Saucony Kinvara 7 Miles: 9.00 | Brooks Launch Miles: 4.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 5.00 | 1.00 | 0.00 | 12.00 |
| Lunch: 6 miles, averaged 6:46
7:07-6:15 pace
Hot out the gate as I was time crunched and very irritated. Lay in bed for too long this morning. Will try to run after work at 10:30.
Night: 6 miles on the treadmill. 10 minute pace.
|
| Altra The One Miles: 6.00 | Adidas Boston 6 Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 8 miles, averaged 8:58. HR 142.
Beautiful morning to run. Did not want to get up.
PM: 4 miles, averaged 8:47. HR 137.
Falling over tied.
|
| Nike Lunar Racer Miles: 4.00 | Brooks Launch Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Can't remember what happened this day. Took a late nap and it was too late to get out.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM: 4 miles.
Planned a long run but even 4 miles was extremely difficult. Having a rough time.
|
| Brooks Launch Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. We had inventory, which meant I worked 3:30-12:00 Monday and 5:00AM-1:00 the next morning. Ended up working until 4:30.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Inventory. I was so exhausted I started to think I was going to get fired for something I had done. Later it turned out there was nothing wrong.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. I had the day off. Slept late. Thunderstorms rolled through all day. Didn't get out.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Lunch: 8 miles, averaged 8:01. HR 165. Oddly high but felt rough.
Night: 4 miles in the dark, averaged 8:40. HR 136.
Fall-like conditions. About 59 and breezy. Weird summer.
|
| Altra The One Miles: 4.00 | Saucony ISO Triumph 2 Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| Lunch: 10 miles, averaged 8:32. HR 153.
Feels like mid to early September. Breezy and dry.
PM: 5.1 miles, averaged 9:42. HR 143.
Ran with Megan. Very enjoyable run.
|
| Miles With Megan Miles: 5.20 | Saucony Kinvara 7 Miles: 10.00 | Brooks Launch Miles: 5.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| PM: 7.25 miles, averaged 8:51. HR 146.
Decided I'm not doing a marathon this fall. Long base building and working on 5k/10k PR to help marathon time. I'm already running 90-100 miles peak in marathon training and chipping away. That will only goes so far. That will give me some time this fall to rebuild as the last 12 months have been so wacky. I'll start with low-stakes workouts. Lately I've been try to start in the middle of things. I like the new direction and I'll work over the next year to work on my marathon PR.
|
| Saucony ISO Triumph 2 Miles: 7.25 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| AM: 7.25 miles, averaged 9:01
Megan and I are headed to Traverse City for the day/night. I think it's the first outing we've had since we came here, other than to visit family and friends.
|
| Saucony Kinvara 7 Miles: 7.25 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Megan and I did a micro hike up one of Sleeping Bear dunes. I was going to run, but couldn't be bothered. I was stressed about returning to work, but we had a nice time.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM: 5 miles, averaged 9:57. HR 136
Did a few miles with Megan. Great weather.
|
| Miles With Megan Miles: 5.00 | Brooks Launch Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Noon: 6 miles, averaged 9:04. HR 151.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Can't remember my excuse.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Can't remember my excuse.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Can't recall.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Same.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| PM: 6.5 miles, averaged 9:14.
First few with Megan.
|
| Miles With Megan Miles: 3.50 | Brooks Launch Miles: 6.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 miles, averaged 7:57. HR 162.
Had an interview today and will be working st Oakland Univerdity (where Megan works) as a lecturer. It's not tenure track but it pays a liveable wage, about 10,000 more per year than I've ever made. With a flexible schedule, it's a no brainer. My life and running will be better for it.
|
| Saucony Kinvara 7 Miles: 7.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Lunch: 7 miles, averaged 8:34. HR 164.
Did 6 x 20" strides
|
| Brooks Launch Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Lunch: 7.25 miles, averaged 8:40. HR 154
Did psoa release, which I've been doing to loosen things up.
|
| Saucony ISO Triumph 2 Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| PM: 9.1 miles, averaged 8:45. HR 158.
I guess this is my long run. Keeping it simple and adding minutes to my long run rather than just jumping to arbitrary mileage.
AIS and fascia and psoa release.
|
| Brooks Launch Miles: 9.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| PM: 4.1 miles, averaged 8:38. HR 145.
Very low energy. Very tired lately.
|
| Brooks Launch Miles: 4.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 miles, averaged 9:11. HR 143. 6 x 20" strides
First few with Megan.
|
| Miles With Megan Miles: 3.75 | Nike Lunar Racer Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Very tired.
AIS and psoa release.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: 8 miles, averaged 8:02. HR 161.
Very cool out.
Figured out I will be making more money than I calculated, so assuming I have a decent course load I can definitely make a living off this. About twice as much money as I have ever made, plus benefits. I might actually be able to buy a house at some point and (maybe) retire before I am dead.
AIS and release work.
|
| Brooks Launch Miles: 8.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 miles, averaged 9:12. HR 142. First few with Megan. Did 6 x 20" strides. Fascia release. |
| Adidas Boston 6 Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 miles, averaged 8:39
AIS, psoa release, fascia release.
|
| Brooks Launch Miles: 7.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Thought I was getting consistent. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM: 4 miles with Megan, averaged 10:08 |
| Brooks Launch Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 miles, averaged 835 |
| Brooks Launch Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| PM: 7.3 miles, averaged 8:26 Fascia release. |
| Nike Lunar Racer Miles: 7.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lunch: 6 miles, averaged 8:31 |
| Brooks Launch Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| PM: 10.2 miles, averaged 8:48.
Did 6 x 45" strides at the top of the hour. First few miles with Megan.
Psoas release, fascia, and hamstring AIS.
Broke in a pair of Nike Pegasuses. Not generally a Nike fan but I haven't like anything I've bought recently. Kinvara 7s are awful, so I'm recycling them.
|
| Miles With Megan Miles: 3.25 | Nike Pegasus Miles: 10.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Closed last night, opened today as my last day. The store manager took us to aTigers game. Had way too many beers but had a great time.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| PM: 4.3 miles, averaged 9:58. Ran with Megan.
Had a decent first day back teaching.
Fascia and psoas release.
|
| Brooks Launch Miles: 4.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| PM: 8.1 miles, averaged 8:48
30' up/25' down. 2 (4 x 30' strides)
|
| Nike Lunar Racer Miles: 8.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| PM: 7.2 miles, averaged 8:15. Psoas and fascia release. AIS. Good first week of teaching. Got a weekend off. Oh, how I have missed this. | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 miles, averaged 9:13
First few with Megan.
|
| Miles With Megan Miles: 3.25 | Brooks Launch Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| PM: 10.5 miles, averaged 8:32 90' w/ 6 x 45' strides at the top of the hour. |
| Nike Pegasus Miles: 10.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| PM: 6.1 miles in 55' on a Woodway Curve. Ran with Megan after teaching and office hours. Running on those treadmills is hard. I've only ever tried a brief jog on one. 9:00 average felt really moderate. I think if you were a light lad who knew how to lift his knees, you'd do okay. Campus is quite hilly and if I get brave I might run around there. |
| Adidas Boston 6 Miles: 6.10 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| PM: 7.25 miles, averaged 8:57 |
| Brooks Launch Miles: 7.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Just kind of crashed when I got home. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| AM: 11.1 miles, averaged 8:58. Stridlek Workout: 3 (6 x 40") with equal distance recovery jogs and 5' jogs between sets. Felt decent, but not on the warmup. Felt fairly fast toward the middle and end.
Late: psoas release and hamstring AIS. Plantar f. seems unnoticeable, likely due to not standing on concrete all day.
|
| Nike Lunar Racer Miles: 11.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| PM: 7.3 miles, averaged 8:30
Good week overall. I feel more or less normal. Running was okay. Getting back my focus overall I think. Just taking it slow overall and rebuilding into a faster runner at some point. Lots of patience.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| PM: 7.1 miles, averaged 9:09 First few with Megan. A perfect fall day. Warm, quite dry, and breezy. |
| Miles With Megan Miles: 3.25 | Brooks Launch Miles: 7.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| Noon: 11.4 miles, averaged 8:43
Did 6 x 45" strides after ~68'
Warm. Folks were doing their annual remote control boat race thingy. They operate really really fast. The poor swans and geese were all tucked together at the other end of the lake.
Looks like I hit the 2000-mile mark. It's been a strange year. For reference this is my history of the 2000-mile mark after I started running in September 2010
2012 October 18
2013 July 20
2014 July 25
2015 July 6! (This was the year I ran just shy of 4000 miles)
2016 August 23 (Despite hitting 1000 on April 1, a PR by about a week)
|
| Nike Pegasus Miles: 11.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM: 5 miles, averaged 8:52
Psoas release and AIS hamstring
|
| Brooks Launch Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| PM: 11.5 miles, averaged 8:53
Stridlek workout: 3 (6 x 40") w/ 4' jogs, then 5' jog after the last set w/ 2' around 5k race day effort. I hit 5:42 for that, but imagine that if I had to run a 5k right now breaking 18 would be difficult.
A little more than RDE for the 2', but I wanted to push slighly as I am so out of shape, overweight, and feeling crappy. Overcast and very humid. We have had such a mild summer and my fitness level where it is, anything slightly uncomfortable kills me.
So, a bit short rest than last week plus the extra 2' at the end. I believe we will progress to 3', then 4', then 5'. 5' is quite a lot at 5k effort even though this is basically "just" a super stride workout.
Megan and I are headed to Maine tomorrow for my cousin's wedding, such is why I moved my workout to today. I didn't want to run for more than 35-65' on the first day I get there. I haven't been since last June, which was the last time I saw my siblings. I haven't seen my parents since the end of January, which might be a PR.
|
| Adidas Boston 6 Miles: 11.50 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Travel day to Maine. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM/Lunch: 7 miles, averaged 8:39 First few with Megan. Got in a little bit of elevation gain for once. |
| Miles With Megan Miles: 2.00 | Nike Pegasus Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| PM: 8.4 miles, averaged 7:45 Did 6 x 20" strides at the end. | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. My cousin's wedding. I didn't squeeze in a run. I tend to lose motivation when I'm here because nobody does anything and I eat and drink too much. My father has become completely intolerable. I don't know why I bother to come.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Planned to run. Didn't. Had a fun time at my brother's in the pool with the kids. It was around 90 and his pool is heated. Might be the first time I've been swimming in two years. You don't get to swim too many years in Maine in late September.
Flew back to Michigan. Flight issues. Stayed in DC.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 miles, averaged 9:10
Dead battery at the airport. Got home. Felt pretty awful. Took two naps. Got out for a run. Hot.
|
| Brooks Launch Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| PM: 7.7 miles, averaged 8:27
Hot.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Evening: 11.5 miles, averaged 8:36 Stridlek Workout: 3 (6 x 40") w/ equal jog back, 4' jog between sets, except for after the last set I did 5' and then 3' at about 5k effort. A little quicker overall this week and we extended the minute interval from 2' to 3'. |
| Nike Lunar Racer Miles: 11.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM/Lunch: 7 miles, averaged 9:12
Fallish. Sluggish.
|
| Brooks Launch Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| PM: 7.9 miles, averaged 8:12
Did 7 x 20" strides. Middle school cross country was going on so the park was a zoo.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| PM: 8.5 miles, averaged 7:38
Steady easy to moderate.
Spent a good bit of the day in bed. Couple naps. Can't tell if I was actually tired or what.
|
| Brooks Launch Miles: 8.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
| PM: 12.75 miles, averaged 8:27 60' easy, 10' @ half marathon effort (humbling), 5' jog, 6 x 45" strides, 20' down Not so patiently trying to be patient. Got all my planed running in this week (Monday-Sunday), so that's a step forward.
Late: psoas release. AIS hamstring and static hip stretching. Hips are a mess.
|
| Nike Pegasus Miles: 12.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 miles, averaged 9:11
Good, comfortable run. Weather was just warm enough to feel good, but cool enough to be fallish. Swans were practicing their "Milkshake" routines.
|
| Brooks Launch Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 0.00 | 12.60 |
| PM: 12.6 miles, averaged 8:40
Stridlek Workout: 3 (6 x 40") with equal distance jogs, 4' jogs between sets, 5' jog, then 4' @ 5k effort
The extra minute this week burned a little bit. When I checked my pace after the session, I ran just about the same pace for the previous weeks on the 2' and 3' versions.
It was fairly warm at the start: 82 degrees. I shedded my shirt despite my modesty protesteth-ing. Diet is much better given the new job and schedule.
|
| Nike Lunar Racer Miles: 12.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| PM: 7.5 miles, averaged 8:41 |
| Brooks Launch Miles: 7.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| PM: 8.2 miles, averaged 7:57. Absolutely perfect fall day. Should have run this morning as the weather was better, but it was still really nice. | |
| |
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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 |
| Lunch: 8.25 miles, averaged 7:53 Did 7 x 20" strides. Cool and drizzly. Nice run.
Night: AIS hamstring and Myrtl routine. I was pretty diligent about doing this routine in early 2014. I don't think I have done it since then. It's a good one.
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| Brooks Launch Miles: 8.25 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| Lunch: 7.8 miles, averaged 8:18
Very warm and windy.
Two weeks of consistency and I am starting to feel good. Looking forward to where this eventually takes me.
| |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| PM: 14 miles, averaged 8:03
60' easy + 15' @ HME + 5' jog + 6 x 45" strides + 20' cool down
A little longer and a little faster on the HME portion. Feeling stronger. Stride is more fluid and powerful.
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| Brooks Launch Miles: 14.00 |
| |
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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 |
| PM: 7.5 miles, averaged 8:43 Beautiful fall day. My Pegasuses are starting to break in and I am liking them more and more. | |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
| PM: 12.7 miles, averaged 8:14
Stridlek Workout
30' up, 3 (6 x 40") w/ equal distance jogs, 4' jog between sets, 5' jog, 5' @5k effort, 20' down
Warmed up to the park, but cross country was going on, so that messed up my workout. I did these in the neighborhood on pavement. I definitely noticed a difference in my footstrike as I dont spend more than maybe 3 miles of any given run on hard surfaces and I haven't run hard on anything but dirt since probably April.
The strides ended up being faster than I thought and than they felt. The 5' effort was quite hard the final 45-60 seconds. When I checked after it was slower than previous weeks at 4', 3', 2', 1', but I think the effort for the strides was a touch higher. It ended up being basically 18 x 200M (more or less today) + 5' @ 5k effort.
I'm not sure what the next series of mid-week workouts will be, but I know this is the maxed out version of this workout. I like all the strides as it gets my knees up and my legs closer to by butt when I am running ~5:00 pace. I generally feel better knee lift in the days to follow as well.
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| Nike Lunar Racer Miles: 12.70 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| PM: 7.25 miles, averaged 8:58 Cold, windy, and lightly rainy
Night: AIS hamstring and Myrtl routine.
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| Brooks Launch Miles: 7.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| AM: 8.1 miles, averaged 7:58
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| PM: 7.6 miles, averaged 8:29
First few with Megan. Picked it up quite a bit from there, running 8:45, 7:36, 7:19, 7:04, 6:42 pace for the partial. A few times after work this summer and spring I never had much in my legs to pick it up beyond our "couple pace," which is astoundingly consistent 10:00 pace for the first mile and down to 9:30 pace.
Lower back is jacked up. We badly need a new mattress. It's older than I am I'm pretty sure.
Night: AIS hamstring
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| Brooks Launch Miles: 7.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| PM: 8.5 miles in 65' on the treadmill
Went to the gym with Megan as it was pouring most of the day and I am getting wimpy in my old age. We are headed to try a new Thai place. We haven't had a ton of luck finding really good restaurants here (compared to Philadelphia where pretty much everything is decent).
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| Adidas Boston 6 Miles: 8.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
| PM: 15.2 miles, averaged 7:46 60' steady easy to moderate, 20' @ half marathon effort, 5' jog, 6 x 45" strides, 20' down Ventured out on the roads today for the first time in many months (other than to run through the neighborhood to get to the park) before returning to the park for the faster portion. It was very windy, some sparse light rain. Managed to hit 5k in 20' (6:26). Quite humbling. |
| Brooks Launch Miles: 15.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| PM/Evening: 7.6 miles, averaged 8:35 Crisp. Dark the last 3 miles. Nice that a recovery run isn't 9:30 pace any more. | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| PM: 10.25 miles, averaged 7:41 Workout 30' up, 20 x 1' @ crest load/critical velocity w/ 20" recovery jogs, 22' down Interesting workout. Tough to get into a rhythm with all the slowing down and speeding up. I tried to imagine the effort as being between my 5k strides and my half marathon effort work. I think it work ed out okay. A bit warm and windy. Paces ended up being 6:15-5:43, which is about all I could manage for strides about 5 weeks ago. I am not sure how we will be extending these but I have been warned the big boy of version of this looks like 10 x 3' with 30" recoveries. |
| Adidas Boston 6 Miles: 10.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| PM: 7.6 miles, averaged 8:46
Late: AIS hamstring
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| AM/lunch: 8.6 miles, averaged 7:34
Steady easy to moderate to about aerobic threshold Nice and sunny. Even the turtles haven't given up on the warmer weather.
Late: AIS hamstring and Mrtyl routine
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| Brooks Launch Miles: 8.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| PM: 7.4 miles, averaged 8:48
Ran the first half with Megan. Did 6 x 20" strides.
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| Miles With Megan Miles: 3.25 | Nike Pegasus Miles: 7.40 |
| |
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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 |
| Lunch/PM: 8 miles, averaged 8:06 |
| Brooks Launch Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles, averaged 7:28
Aborted workout. Too fast for the opening 60' and it was warm, hilly, and windy. Got through 17' of planned 22' at HME. Skipped my strides and did a short cool down.
I hung out by the water on a bench for a while. Watched people on the ropes course for a while.
First time at Stoney Creek (I generally do not drive to run). Quite a park. The loop is 6 miles around the lake and includes more hills and pavement than I'm used to.
|
| Nike Pegasus Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| PM: 7.7 miles, averaged 8:26
Raining quite a lot. Nice run though.
Late: AIS hamstring and most of the Mrtyl routine
|
| Brooks Launch Miles: 7.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| PM: 11.3 miles, averaged 7:58
Workout: 20 x 1'/1'
30' up/20' down
First two a half marathon effort, next two at 10k effort, final sixteen at 5k effort. Windy, cool, and damp. Sluggishish on the warmup but the workout felt good. Last few reps got a little tough. Would not have wanted to do 25 or 30.
The foliage has kicked into high gear after a very warm weekend.
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| Nike Lunar Racer Miles: 11.30 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| PM: 7.6 miles, averaged 8:28
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| AM: 7.9 miles, averaged 8:14 Brisk out. Wore gloves and a base layer. Good running weather, but I am not ready for the cold. Easy pace gets faster if nothing else. PM: 5.5 miles, averaged 8:13 Broke in a pair of Saucony ISO Zealots |
| Brooks Launch Miles: 7.90 | Saucony ISO Zealot Miles: 5.50 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| PM: 8.25 miles, averaged 7:51 | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.20 | 0.00 | 0.00 | 0.00 | 16.20 |
| Lunch/PM: 16.2 miles, averaged 7:43
60' + 40' tempo (marathon effort) + 5' jog + 6 x 45" strides + short cool down to 2:05
Quite cool out. Pace was just over 7. That's where I'm at. Ran the right effort, which was the point of the workout.
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| Brooks Launch Miles: 16.20 |
| |
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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.
We drove to Ohio yesterday to see some of Megan's friends and saw her family today. I could have got a run in, but it wasn't ideal. This ends 34 days on, which is my most consistent streak since we have been in Michigan. Of course I am grumpy and even more anxious than typical Sunday evenings, but even though I haven't been going full speed ahead and mileage is relatively low it's a good time to rest.
| |
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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 |
| Evening: 8 miles, averaged 8:06
Cold, rainy, windy, dark. Saw a few deer and a muskrat.
Tired. Took a nap after getting home from campus and I fell asleep after dinner in the chair. Did not sleep well Saturday night and it wrecked me. I've always been a person who needs solid sleep. Headed to bed early.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| PM: 11.4 miles, averaged 7:47
13 x 90" On/Off
30' up/20' down
First two at half marathon effort (maybe a touch fast), three and four at 10k effort (again a touch faster), and the final nine at 5k effort. The first 5k rep was a bit hot as I realized on the recovery. Backed off a bit and then worked my way back down. Some of the reps were decently fast (5:45-5:25). If I had to run a 5k right now, breaking 18 would likely prove difficult. The effort felt right though and it is hard to judge effort for only 90' Last three reps were getting tough, but I focused and ran the last three fairly quick.
Cold day out. Gloves and a hat even though it was 38 degrees. The damp air had it feeling like Philadelpha.
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| Saucony Fastwitch 7 Miles: 11.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| Evening: 7.4 miles, averaged 8:46
Late: AIS hamstring and a set of humbling pushups
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| Saucony ISO Zealot Miles: 7.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Lunch: 8.3 miles, averaged 7:50
Started to feel fitter and stronger. My legs are getting itchy to run fast and increase mileage.
Light rain but warmer. Lots of deer. A small buck that I kind of wanted to wrestle and have for lunch. A doe and two young 'nes.
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| Brooks Launch Miles: 8.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| PM: 8.4 miles, averaged 7:45
25' easy, 20' moderate to uptempo progression, 20' steady easy-ish
Took off too fast for the 20' (even though I felt fine) as I felt like I was doing a workout rather than just a slightly better quality maintenance run. The 20' portion was supposed to be easy to moderate. I think I can find a better rhythm doing the whole first 45' or so progressively and work off miles, which given the 1-mile loop always helps me better establish a rhythm.
Late: AIS hamstring, Mrtyl routine, and push-ups
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| Saucony Fastwitch 7 Miles: 8.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| PM: 8.5 miles.
It started to rain after I got up from a nap, which seems to happen all the time lately. Started running and saw some lightning flashes. Then I saw some bolts and it was far too close. Ran home. Exactly a mile. Went to the complex gym, which is serviceable if no one is around. I did another hour there.
|
| Adidas Boston 6 Miles: 7.50 | Nike Pegasus Miles: 1.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| PM: 17 miles, averaged 7:46
Long Run w/ 45' @ marathon effort
60' + 45' @ marathon effort + 5' jog + 6 x 45" strides + CD to 17 miles
About 6:58 on the tempo. Faster and longer than last week. Forward progress.
Waited around most of the day, napped, and lay in bed. Thunder here and there. Watched the marathon just before Shalane pulled away. Watching marathon running makes me emotional because I know how hard it is for a recreational runner.
Warmish today. Ran at the park. Lately I've run the roads for my first 60' but I decided to loop into oblivion for the duration. It was hard to see the last two strides as it was. Dry dark. Longest run since early this summer I think. Definitely since school started in September.
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| Saucony Fastwitch 7 Miles: 17.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| PM: 7.1 miles, averaged 9:08
Legs were very heavy. Dark and spooky.
Took a nap this afternoon and feel alseep in the chair after dinner. I need some sun.
|
| Saucony ISO Zealot Miles: 7.10 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
| PM: 12.75 miles, averaged 7:36
Mixed Effort Minutes Workout
10' @ half marathon effort + 5' jog + 5 x 2' On/Off @ 10k effort + 5' jog + 5 x 1' On/Off @ 5k effort
6:27 for the half, 5:50-6:00 for the 10k, 5:35-5:40 for the 5k
30'/20' down
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| Saucony Fastwitch 7 Miles: 12.75 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| PM: 7.4, averaged 8:46
|
| Brooks Launch Miles: 7.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: 8 miles, averaged 8:10
Late: AIS hamstring
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| PM: 8 miles, averaged 7:56
25' easy, 20' fast easy to moderate, 20' easy
Cold. About 28 degrees.
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| Saucony ISO Zealot Miles: 8.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| Lunch: 8 miles, averaged 8:08 PM: 4.1 miles on the treadmill in 35' |
| Adidas Boston 6 Miles: 4.10 | Nike Pegasus Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| PM: 13.4 miles, averaged 7:27
Aerobic Builder
30' up, 40' aerobic builder, 30' down.
Averaged 6:44. Splits 6:57, 6:50, 6:47, 6:40, 6:36, 6:30 (for just shy of a mile .94). Warm up and cool down were at or below 8' pace. Not that I care about warm up or cool down pace but it felt slow and yet my legs were moving okay. A sign of increasing fitness even if I'm currently slow.
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| Saucony Fastwitch 7 Miles: 13.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| PM: 7.5 miles, averaged 8:37
4 of those miles were 8:39s, three of which were in a row.
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| Saucony ISO Zealot Miles: 7.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| PM: 13 miles, averaged 7:45
Fartlek
30' up. 5 x 2' on/off, 10 x 1' on/off, 10 x 30" on off. 20' down. 10k effort on the 2', 5k on the 1', and 2 mile on the 30".
Paces were pedestrian but relational to other efforts and paces I have been running for half marathon and marathon effort. So the effort was probably right. It seemed right. Air has been very damp, making it feel much colder than it is.
|
| Saucony Fastwitch 7 Miles: 13.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| PM: 7.4 miles in 65' on the treadmill | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| Lunch: 8.3 miles, averaged 7:50 PM: about 4 miles on the treadmill in 35' |
| Brooks Launch Miles: 8.30 | Nike Pegasus Miles: 3.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: 8 miles, averaged 8:08
Did 25' easy, 22' easy to moderate progression, 18' easy.
I felt really quite sluggish and crappy, which is okay given that I have felt really good on my runs lately. The air has been very damp (70% humidity). 40 degrees feels very cold. I've been wearing a hat and gloves, which I wouldn't formally do until it gets decently into the 30s.
Night: AIS hamstring. Need to get back into my stretching routine
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| Saucony ISO Zealot Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| PM: 7.75 miles on the treadmill in 65'
It was warm in there. Megan opened the window. She also did some video so I could analyze my stride. Felt kinda blah. No doubt the weather. 40 and overcast all the time with periods of rain.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.70 | 0.00 | 0.00 | 0.00 | 13.70 |
| PM: 13.7 miles, averaged 8:02
1:50 easy with the last 20' somewhat moderate (about 7:20-7:30 pace).
Ran on the roads rather than the park (for most of it anyway). I was hoping to pick up some of the trails to go to Dodge Park (where I ran with Jeff Shadley not long after I got here) but the paths were flooded. I turned around and thought I would go the other way as originally planned but figured that would be flood as well, so I ran back the way I came and finished up at the park before headed home. My legs and body are not used to running on concrete. Cold and damp with some snow showers just before I left.
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| Brooks Launch Miles: 13.70 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| PM: 7.6 miles, averaged 8:32
|
| Saucony ISO Zealot Miles: 7.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| PM: 13.2 miles, averaged 7:34
Fartlek: 20 x 1' on/off @ 5k effort + 10 x 30" on/off @ a bit faster
30' up/20' down
I should have gone out earlier in the sun, but as usual the worst party of the weather occurs when I'm ready to go out. This happens all the time lately. Light rain and wind, but not too cold. Felt just okay throughout and then strong at the end of the 20 x 1. The 30" intervals added a touch of difficulty.
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| Saucony Fastwitch 7 Miles: 13.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| PM: 7.3 miles, averaged 8:55
Legs were a mess. Not sore so much as stiff. Zero range of motion.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Noon: 6.2 miles, averaged 8:37
Ran on the University of Toledo trail. Very hungover. A jog in the cold felt great though.
Happy Thanksgiving!
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| Saucony ISO Zealot Miles: 6.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| PM: 7.1 miles, averaged 9:08
Ran the first 30' or so with Megan. Did 6 x 20" strides. It was in the lower 50s, which didn't feel warm exactly but pleasant.
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| Brooks Launch Miles: 7.10 |
| |
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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 |
| PM: 7.7 miles, averaged 8:26
First few with Megan from 9:48 to 9:18, then progressed from there to about 7:00. Got up late as we were up late. Having trouble getting out of bed. A touch of seasonal depression along with the typical standard variety.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.80 | 0.00 | 0.00 | 0.00 | 14.80 |
| PM: 14.8 miles, averaged 7:40
Aerobic Builder
30' up/30' down. 40' aerobic builder. 5' jog then 4 x 45" strides. Covered just over 6 miles in 40' or 6:40 pace.
Splits: 6:53, 6:49, 6:41, 6:37, 6:32, 6:20
About 4 seconds faster than 2 weeks ago. Still slow, but I'm happy to be running faster again. Felt strong at the end and just okay throughout. Decent for holiday decadence I think. We drove back to Toledo yesterday and drove back to Michigan around noon today. Took a nap and didn't feel like doing anything.
Late: AIS hamstring
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| Saucony Fastwitch 7 Miles: 14.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| PM: 7.3 miles, averaged 8:51
Late: AIS hamstring
|
| Saucony ISO Zealot Miles: 7.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.70 | 0.00 | 0.00 | 0.00 | 14.70 |
| PM: 14.7 miles, averaged 7:49
Fartlek: 20 x 90" On/Off + 5 x 30" On/Off.
30' up/20' down
The first 14 were at 10k effort. The last 6 were at 5k effort. The 30s were a bit faster than 5k effort, but the pace wasn't reflected given that the GPS takes a bit to catch up. It was very warm for this time of year (63 degrees) and quite windy (20MPH headwind at times that messed with me even when to all appearances it should have been a cross wind in places. I am using the movement of the lake for reference).
This one was a little tough. I made it through fine, but I was dragging on the recoveries of the last two 90" reps and the 30" reps were fairly hard. Did not feel great after the workout (minor but not insignificant GI issues). Limped the cool down home.
The last two mid-week workouts have felt more like real workouts: I have to focus and don't really feel like doing all the reps, but I manage and get in a good effort.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| PM: 6.6 miles, averaged 9:47 Sluggish and very slow. Right hip and abductor somewhat sore and definitely tight. |
| Saucony ISO Zealot Miles: 6.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 8 miles, averaged 8:04 Picked it up a little over the last mile or so to stretch the legs. PM: 4 miles, averaged 8:52 |
| Brooks Launch Miles: 8.00 | Nike Pegasus Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. 32 days on.
Worked from home. Could have got out twice, but I kept working a bit and decided to take the day off even though it was sunny (which has been far and few between lately). Megan is sick and I am on the verge of it, so I thought some preemptive rest might help.
I made a veggie lasagna for dinner. It was okay. Very time consuming for what it is. I also purchased an Instant Pot (I do all of out cooking).
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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 |
| PM: 8 miles, averaged 8:06
Broke in a new pair of Brooks Launch 3s, which was what I should have got a few weeks ago when I picked up my Zealots. My other pair has gone 600+ and they are good for pretty much everything. Haven't found anything as good as the Kinvara 5 and these are close but not quite.
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| Brooks Launch 3 Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| PM: 15.5 miles, averaged about 7:37
40' Aerobic Builder + 45" Strides
Covered just a whisker under 10k, so 6:27 average. After a 6' jog back to the park I did 6 x 45" strides at 5k effort
Splits: 6:29, 6:43, 6:26, 6:27, 6:20, 6:20, 6:13 (for the partial)
30' up/~28' down
I ran this on a ~2-mile loop in the neighborhood across from us that leads to the park in an attempt to change venue (I run the same route every day even for workouts). It worked okay. Mile 1 was suprising and mile 2 was confusing. Much faster than last weekend and closer to the paces I am used to for the 8-mile version of this workout. Effort was slightly up from the previous week, but I felt I had a decent rhythm even if my stride felt clunky.
This upcoming week is a recharge week of all easy runs of 35'-65' (likely 65') and a easy 2-hour run. As it is the last week of classes, this is timely.
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| Saucony Fastwitch 7 Miles: 15.50 |
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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 |
| PM: 7.5 miles, averaged 8:39
Felt good. Legs were surprisingly normal. I saw what I thought was a cat in a tree, but then I thought maybe it was an owl, and I finally decided it was a racoon. My eye sight isn't terrible (I wear glasses for TV, driving, and distance) but not while running. It was dark, but I am thinking I need to get my eyes checked. It's probably been 7 or 8 years.
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| Brooks Launch 3 Red Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 miles, averaged 8:39
Ran to the park and instead of doing my 1-mile loops I went off into the woods and ran the trails. I haven't been doing this because they are very small loops and formerly were not well marked. As I recall there is some single track but I couldn't even find it. Recently a group of (I assume Boy Scouts) put in some trail markers, which helps. Still very flat and the trails are wide, but the trees provided a good wind block. I might run them more to see if I can get the pattern. The young folks use these for part of the cross country course. Not much of a cross country course without a single hill.
Kind of an anxious end-of-semester mess even though it is better than most semesters as I am no longer a student and not writing a dissertation.
Cutback week continues. Doing a workout in the wind would not have been fun today.
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| Saucony ISO Zealot Miles: 7.00 |
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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 |
| Unplanned day off.
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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 |
| Off.
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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 |
| Off.
Felt the slightest indication of Morton's neuroma the other day when I stepped down just right. I took Tuesday off just because I wasn't feeling life and needed to work. More or less the same yesterday, but I was also more concerned about my foot as I have felt it walking here and there and a bit today and I am favoring it even though it is not consistently an issue.
I gave the foot a little pinching and prodding and the nerve is definitely inflammed or locked up with fluid or whatever the preliminary stages are, so I am not messing with it. It's an incredibly painful condition when it goes full on. I had this issue in early 2011 (January to early March as I recall). At times it was hard to walk.
As near as I can tell the culprit is dress shoes and walking on steep downhills on concrete. I highly doubt it is running related (or at least running caused) as mileage and intensity have been lower than they have in many years and I ran a lot of uphill and downhill in Philadelphia (including the 2015 year being just shy of 4000 miles).
I will try to cross train, something I have never done during an injury. I am still not entirely sure this thing is going to go south, but if it does it can be extremely hard to overcome because even walking can irritate it. If it is, this will be my first sidelining injury since late Ocotober/early November of 2013, when I did some foolish things and got what I deserved.
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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 |
| PM: 52' of treadmill walking @ 15%
I listened to two episodes of 99% Invisible, a student recommendation. The first one was on infrastructure (roads primarily) and the other was on the development of how car manufacturers began to focus on safey as a concept. In the early days it wasn't part of the design.
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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 |
| Off.
Gave my foot the lateral squeeze test and poked around near the third and forth metatarsal head and got the distinct clicking/popping/grinding of a neuroma. Just resting it for now, wearing my wide toebox Altras around the house. I will likely go some cross training once I get this round of papers shipped off. High incline walking didn't seem to bother too much. I think I will also rig up a ball of the foot pad with some tape to keep it in place. I think this is what I did 7 years ago, but I wasn't on the blog and didn't keep any other form of notes.
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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 |
| Off.
Grading.
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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 |
| Off.
Grading. I've been icing my foot and taking pain reliever to make sure the neuroma doesn't get beyond its intitial stages. Frustrated but not enough to try running. It's been snowing a good bit and there is nowhere around here thats decent to run.
I haven't been cross training as I have been grading and talking myself out of going to the gym. I still can't be sure whether or not cross training will make it worse.
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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 |
| Off.
Wow. Not sure where the last 4 days have gone as I begin to catch up on entries.
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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 |
| Off
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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 |
| Off.
I have still been grading and icing. I have been taking pain reliever more regularly. Today the foot has felt pretty good. No weird twinges or anything. So much for cross training this thing. Hoping a 10-14 day rest period will rest this thing and I can get back to business.
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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 |
| PM: 6 miles on the treadmill in 55:30
Started out slow and picked it up somewhat. My foot felt fine, then around 13-18' it felt slightly weird, but then it felt completely fine so I kept running.
I used a ball of the foot pad behind the metatarsal head and my old Altras, which seem to be the right combo.
Felt great to run and sweat.
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| Altra The One Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| PM: 7.3 miles in 65' on the treadmill
Foot felt awkward during a few points, but after 25-30' felt completely normal. Preemptively icing while I grade now. I didn't have any issues today at home. I have been wearing shoes in the house. Outside I have been wearing a pair of aluminum toe Red Wings (which look like athletic shoes) that I got when I worked at the Depot. They are stiff, built up, wide, and if I stub my toe the area is protected.
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| Altra The One Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| PM: 7.2 miles in 65' on the treadmill
Foot about the same. No issues after 25 or 30'
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| Altra The One Miles: 7.20 |
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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 |
| PM: 5.5 miles in 50'
I did a few harder strides because the Drop Kick Murphys came on Pandora. Foot was solid. Megan and I drove to Toledo to watch her brother coach a high school basketball team. The star player had 3 good dunks. He's really quite an athlete. Highly coordinated, unselfish, and can play a number of roles. He's going to play in college, but I can't remember where he accepted.
Submitted grades around 1:30 this morning.
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| Altra The One Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 slow miles in 70'. HR around 148 average. Rough!
Didn't feel like running after we got back but knew I needed to. Ran on the treadmill. Foot felt really solid despite no pain reliever until after. Feels good. Still icing just in case there is swelling present that doesn't manifest outward symptoms.
I really wanted to run outside today, but am keeping with the treadmill until I am sure the foot is clear.
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| Altra The One Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| PM: 7.2 miles on the treadmill in 70'
I ran on the toy treadmill. It doesn't even do math right, so I am guess its calculations and distance are more suspect than normal.
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| Altra The One Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| PM: 10.1 miles slow on the treadmill. 1:40
Listened to music, 45' of Infinite Jest, the more music
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| Altra The One Miles: 10.10 |
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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 |
| PM: 6.5 miles in 65' on the treadmill
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| Altra The One Miles: 6.50 |
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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 didn't get a run in as I spent all morning in bed.
Drove to Toledo in the snow, which was made more exciting by the fact that Megan and I both drove cars as we are turning a car back over to her parents. I did not have a fun time driving. We should have left much sooner.
We did Christmas with her uncle and her parents. I had a not inconsiderable amount to drink.
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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 |
| Off.
We had breakfast and left to visit one of Megan's childhood friends. We left and drove back to Michigan. We got some pop up snow storms that reduced visbility to almost 0. I'm tired of snow already and we haven't even got that much.
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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 |
| PM: 5.5 miles on the treadmill in 55'
Very warm in the gym even with the window wide open next to me and the single digit air coming in. Had trouble getting out of bed again today. Felt good to get a short plod in though after two unplanned days off.
Foot it about the same. It really doesn't like flat ground, so I will continue with the straight back and forth and slight incline of the treadmill until it clears. Better able to run than not run at all.
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| Altra The One Miles: 5.50 |
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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 |
| Off.
I pulled something in my back. Today it hurt more than most pulled muscles. Figured I would rest my foot too even though it has felt fine.
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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 |
| Off.
Sat on the couch all day. Iced my back.
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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 |
| Off.
Sat on the couch again I think.
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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 |
| Off.
Intended to run, but I spent the morning in bed as I have been doing for several days. Megan and I went to a Subaru dealer and I leased a car. It's my first new new car and my first new car since 2009.
I wanted something all-wheel drive and was able to get a Legacy for what we paid to cover a lease for her parents (which was a Chrysler 200) while her dad couldn't drive. Needless to say this is a much nicer car. I was pretty excited. Lightened my mood a bit.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 0.00 | 5.80 |
| PM: 5.8 miles in 60' on the treadmill
Lowest mileage since 2012, which was my second full year of running. I don't think I will write much of a reflection this year. I ran one race, which went better than expected. Training was, save for the late September though early December, unstructured.
I'm going to get back to consistency and continue working on my foot.
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| Altra The One Miles: 5.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2672.43 | 69.50 | 28.47 | 1.00 | 2771.40 |
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| New Balance Zante Miles: 179.45 | Kinvara 5 Black/White 2 Miles: 89.10 | Adidas Boston 6 Miles: 338.60 | Saucony Kinvara 7 Miles: 209.20 | Saucony ISO Triumph 2 Miles: 485.40 | Nike Lunar Racer Miles: 237.60 | Miles With Megan Miles: 86.05 | Brooks Launch Miles: 605.85 | Nike Zoom Streak LT2 White/Orange Miles: 13.10 | Altra The One Miles: 121.10 | Nike Pegasus Miles: 235.00 | Saucony ISO Zealot Miles: 78.40 | Saucony Fastwitch 7 Miles: 119.65 | Saucony A6 Miles: 14.70 | Brooks Launch 3 Red Miles: 15.50 |
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