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Frosty trails 5.2

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Location:

Columbus,IN,US

Member Since:

Jun 13, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

37 Marathons -- PR - 2:48:53 (Fall 2014)

A bunch of Half Marathons -- PR - 1:19:20 (Aug. 2015 - Converted)

10k - 36:30 Unaided // 35:25 (July 2014 - Aided)

5k - 17:28 (Aug. 2015)

1mi. - 4:58 (July 2014 - Track)

 

Short-Term Running Goals:

10k and 5k's to get back into the swing of thing this summer

Sept. 21:  Mill Race Marathon - Under 3:00.  LET's GO!  

 

Long-Term Running Goals:

R2R2R in Grand Canyon  5/18/19 

Marathon < 2:45

Half Marathon < 1:18

Top 10 in Bluegrass 10k

5k < 17

Personal:

400m/800m competitively in track in high school.  Took 15 years off. Started running again in 2010.  Married to my beautiful wife, Tiffany, with 2 little boys, now 4 and 6.  I'm a civil engineer working for the Indiana DOT in Seymour, IN.   I live in a slightly larger town about 20 miles north - Columbus, IN.  Originally from Lexington, KY.

 

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Barefoot Running Lifetime Miles: 4.00
Swimming Lifetime Miles: 6.20
Elliptical Lifetime Miles: 81.50
Vilano Road Bike Lifetime Miles: 1216.95
Vilano Bike On Mag Trainer Lifetime Miles: 277.85
Red Peregrine Velcro Lifetime Miles: 314.94
Red Peregrine NO Velcro Lifetime Miles: 171.83
Saucony Kinvara 11 Lifetime Miles: 237.33
Blue Arahi 4.2 Lifetime Miles: 662.17
Nordictrack TM Lifetime Miles: 358.98
Hoka Bondi 7 Lifetime Miles: 325.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2500.71405.05344.2421.133271.13
Brooks Ravenna 3 - Orange Miles: 268.80Brooks Ravenna 3 - Red Miles: 114.82Brooks Glyerin 10 - Blue Miles: 533.89Brooks Ghost 4 - Red Miles: 144.30Saucony Kinvara 2 - Black/Gold Miles: 188.35Brooks Ghost 4 - Blue Miles: 73.48Brooks Ravenna 3 - Blue Miles: 48.16Saucony Mirage - Black And Red Miles: 96.69Blue Nishiki 10 Speed Bike Miles: 133.08Saucony Kinvara - White And Red Miles: 74.16Ravenna 4 - Black And Red Miles: 561.00IN State Park Hiking/Trail Running Miles: 54.98New Balance Trail - Black Miles: 114.7512 - Saucony Kinvara 4 - Neon Miles: 187.40Swimming Miles: 0.66Vilano Road Bike Miles: 477.6113 - Brooks Adrenaline GTS 13 - Blue Miles: 359.5814 - Brooks Adrenaline GTS 14 - Blue Miles: 175.6315 - Brooks Glycerin 11 - Blue Miles: 144.9416 - Saucony Kinvara 3 - Black/Red/Neon Miles: 16.3517 - Salomon Speedcross 3 - Black Miles: 83.41Stationary Bike Miles: 6.00Elliptical Miles: 2.00Vilano Bike On Mag Trainer Miles: 25.00
Weight: 150.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - easy 4 mi. in 30:54 around the hood with my dawg. 

30 degrees, but the roads are clear.  Me and Indy decided to go run in the snow around the trail in our neighborhood's park, though.  

Happy New Year everybody.  Today is my 32nd birthday!  Its the first birthday I've had in about 15 years that I have not been hungover :) 

PM - easy 4 mi. on the treadmill - 34:20

Brooks Ravenna 3 - Orange Miles: 8.00
Weight: 0.00
Comments
From SlowJoe on Tue, Jan 01, 2013 at 10:08:26 from 69.131.141.92

Hey, happy birthday/new year. Unfortunately I was not as wise last night but it was nice to sweat it all out.

Nice start to the year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.501.500.000.008.00

PM Treadmill: 8 mi. buildup to MP for 6 thru 7.5. MP = 9.1 mph at 1% grade. 8 mph most of the way.

 8 mi. - 58:40.  30 minutes of strength stuff: lots of legs and core.  I usually get about 20 sets of exercises in.  

Brooks Ravenna 3 - Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

PM treadmill intervals at gym:

7 mi. in 47:40,

with 12x0.25mi. - 10x@11mph (~1:21/0.25mi.), 2x@11.5mph (~1:18/0.25mi.) with 0.15 mi. rec. jogs at 7mph-8mph.  Hopefully, these repeats' pace can be my 5k pace this spring.

It has been in the single digits temp. here.  I'm a wuss, I know. :)

Brooks Ravenna 3 - Red Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off - long run tomorrow: Grandview Course, 2 laps

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.350.000.000.0017.35

AM Long Run, 15 degrees starting off this morning, up to about 25 degrees by the end, I think.

8 mi. solo at about 7:20 avg. pace - from house over to Tom's (start of our group Grandview Run), joined up with the group there for the Grandview loop.  There were 5 of us today with 3 that ran about 7:05 pace for the 15k. 

Turned out to be a fairly even effort run:

17.35 mi. total - 2:04:58 (7:14/mi.)

Good first long run of the marathon training cycle. :)

Its great that there are several group runs going on now with roughly equivalent paces to run with.

Tomorrow morning - 10 mi. with a faster group that "says" the pace will be at about 6:50-7:00 :)

We'll see if they stick to that...  These guys are very good runners



Brooks Glyerin 10 - Blue Miles: 17.35
Weight: 150.00
Comments
From Andrea on Sat, Jan 05, 2013 at 11:26:25 from 67.177.11.154

Nice long run today. Group running is the best, glad you have several groups to choose from!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

AM group run: the pace was as advertised on Facebook, even with the fast guys.  10.2 miles - 1:10:18 (according to another guys watch).  I didn't wear a watch this morning since I woke about 20 minutes before the run with 10 minutes drive to get there :) 

It was encouraging to run this pace after a long run day yesterday.  Under 7 minute pace felt easy/conversational today... :)

Plus - these guys are incredible resources: One of the guys is an IM guy (3 total) who is my age with a sub 10 hr Louisville IM under his belt, another is the winner of the CR run series from last year and an exceptional tri guy also, and the last is a 2:30 marathon / sub 15:00 5k guy.  

 

Brooks Ravenna 3 - Orange Miles: 10.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

PM: Easy 2 - 15:47

Brooks Ghost 4 - Red Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.302.000.000.069.36

35 degrees this evening.  PM group gun around Grandview.  4 of us today - good pace for everybody, picked up for last 2.3 miles to about MP - the effort was difficult to climb up Sawmill at this pce.  6 x strides - approx. 100 m

9.3 mi. - 1:03:22

Brooks Ravenna 3 - Orange Miles: 9.36
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles recovery - super slow

Brooks Ghost 4 - Red Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.005.000.009.00

PM treadmill intervals:

Yasso 800s: 1.5 mi. WU, 10x0.5 mi. @ 10.6 mph (5:40/mi.), with 0.25 mi. rec. @ 8mph, CD 

2:50 marathon is the goal for April 7.  10x800 in 2:50 was achieved today = happy runner :)

9 mi. total - 58:50

Saucony Kinvara 2 - Black/Gold Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM Long Run: 55 degrees today and partly cloudy

20 miles - 2:43:43 - easy pace, a little painful when I got hungry at the end of the run, but a good first 20 mile LSD for the cycle...

Brooks Glyerin 10 - Blue Miles: 20.00
Weight: 150.00
Comments
From SlowJoe on Sun, Jan 13, 2013 at 16:26:40 from 98.201.152.210

I hate that hungry/no fuel feeling...

Nice yasso's the other day, those are some FAST 800's. Now you are virtually guaranteed to run a 2:50!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.000.000.002.00

Helping TD a scholastic chess tournament all day today with my dad in Lexington.  Got in a moderate effort for 2 miles in the PM on UK's campus after we were done.  2nd mile was at about MP.

2 mi. - 14:02

Brooks Ravenna 3 - Red Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM easy 4 on the treadmill with 10 minutes of corework

Brooks Ravenna 3 - Red Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.003.000.0012.00

PM 1 Treadmill Run at gym: 

1 mi. WU - 8mph,

3x1mi. buildups (0.25 mi. @ 10.0mph, 0.25 mi. @ 10.2 mph, 0.25 mi. @ 10.4 mph, 0.25 mi. @ 10.6) with 0.25 mi. rec. jog (8mph),

2x0.25 mi. @11.0 mph,

recovery and then finish with 1 mi. MP - 9.2 mph

8 mi. - 53:00

20 minutes of core work - all abs and back.  More screaming meat heads tonight :(  

PM 2 Treadmill Run - 4 mi. easy after dinner - 34:20

Brooks Ravenna 3 - Orange Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.752.250.000.008.00

PM1 - TM at Seymour Fit:

8mph the whole way with increasing the incline:

1.5 WU,

3x 0.25mi@4%, 0.25mi@5%, 0.25mi.@6%, w/ 0.25mi. rec.

CD

Louisville 50k trail run is pretty hilly, I hear.  The winning time from last year was 4:46 (over 9min./mi.)   :)

Brooks Ravenna 3 - Red Miles: 8.00
Weight: 0.00
Comments
From Andrea on Wed, Jan 16, 2013 at 19:56:13 from 67.177.11.154

Are you running that trail race?

From Andrea on Wed, Jan 16, 2013 at 19:57:16 from 67.177.11.154

Oh just kidding...just saw it on the side...it was in a different font :) that will be a great strength builder!

From joebell1981 on Thu, Jan 17, 2013 at 18:02:08 from 99.39.133.24

Yes, Andrea - For some reason I struggle with the font and competent use of this blog :)

I'm pretty scared of this run! it'll be the farthest I've ever run, and its supposed to be a very technical course. (winning time last year was 4:45:xx)

From Andrea on Thu, Jan 17, 2013 at 18:38:01 from 67.177.11.154

It is a long run! Just don't get hurt and the worst that happens is you get tired :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM treadmill run at Seymour Fit: 9mi. @ 7-7.5mph for 20 min., 7.5-8.5 mph for 40 min. easy CD for 8 min.

9 mi. - 67:43

Brooks Ravenna 3 - Orange Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.251.003.500.258.00

PM T.M. workout:

WU,

2mi.@10k - 10mph, 0.5mi.rec.MP - 9.2mph,

1 mi.@5k - 10.3mph, 0.5mi. Rec.,

0.5mi.@2mi. - 11mph, 0.25mi.rec.,

0.25 mi.@1mi. - 12mph up to 12.5mph,

CD 

8mi. total - 54:15

Brooks Glyerin 10 - Blue Miles: 8.00
Weight: 0.00
Comments
From FREYGUY on Sat, Jan 19, 2013 at 06:50:43 from 184.9.230.65

I would love to catch up with your mileage this spring.

Lookin good

Race: Frosty trails 5.2 (5.2 Miles) 00:35:15, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.005.200.0018.20

Was going to do some trail running this morning and saw this low key trail race close to home.  

Pretty tame on the elevation profile, but muddy and apparently confusing to a lot of the runners.  A bunch of the front pack in front of me and behind me apparently missed a turn and ran longer.  There's was one guy about 30 seconds ahead of me at 2 miles and I never saw him again after a fork that was marked diverged.  

Oh, well - I would've been second anyway. :)  decent effort - the pace was under 7's with a fair amount of climbing and technical portion through the mud to contend with.

AM: WU - jogging/drills ,5.2 trail race - 35:15, CD - jogging

PM: 3.35 jog w/ indy - 25:53

PM2: 7 mi. easy - 54:47

Brooks Ravenna 3 - Red Miles: 10.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.370.000.008.37

PM Treadmill Recovery day: 8 mi. start at 7.5mph for a mile then up to 8mph and increase every couple miles.  End with last 2.37 at 9.3 mph (~goal MP for me this spring - 6:27/mi.)

8.37 mi. - 60:00

20 minutes of ab work after.  Really want to be strong in the core area for this trail 50k coming up.

Brooks Ravenna 3 - Orange Miles: 8.37
Weight: 0.00
Comments
From SlowJoe on Mon, Jan 21, 2013 at 14:20:44 from 69.131.141.92

Your recovery days look like my workouts! Nice run. I like the marathon goal too - man, you don't mess around.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.004.000.0010.00

Its in the single digits here in IN.  Brrrr

PM 10k workout - TM @ TLAC (gym):

7.35 mi. - WU, 2x2mi. @ 10mph, 0.5 mi. @ 8mph rec., CD

strength / circuit - core and legs for 30 minutes,

2.65 mi w/ 1 mi. MP to finish up

10mi. total - 68 min.

Brooks Ravenna 3 - Orange Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.6012.00

PM treadmill - recovery miles @ TLAC between 7.5mph and 8.5mph, 1% grade with some strides @ 12.4 mph (max TM speed :(  )

12 mi. - 1:29:45

Brooks Glyerin 10 - Blue Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.001.000.009.00

PM treadmill @ TLAC:

2 mi. WU,

4 X 0.25mi. - 1:15,1:14,1:13,1:12 w/ 0.25 mi. rec.,

4 mi. MP - 9.3 mph

9mi. total - 59:40

Switching it up this weekend with a 1 mi. and 800m time trial on Saturday afternoon.

long run afterward...

Brooks Ravenna 3 - Orange Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.250.250.008.00

PM easy 8mi. on the treadmill at TLAC, buildup to mile pace for a 0.25 mi pickup @ 12mph, and 15-20 min. core exercises after

8mi. - 58:45     --  1 mi. and 800m time trials on Saturday


Brooks Ghost 4 - Blue Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.000.250.004.05

PM outside 20 deg. - easy 2.55 mi. w/ 4 x pickups - 20:30,

PM treadmill after dinner - easy 1.5 mi. to get the blood flowing and get a good stretch -13min.

Brooks Ravenna 3 - Blue Miles: 4.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.580.002.501.259.33

Great group workout this afternoon at the Northside track in Columbus:

4 runners in attendance: Nathan, Micheal, Matt, and I running, and Jeff, the local race organizer and friend, brought out his big finish line clock and set it up on a table at the lap mark and timed us - thanks, Jeff! :)

WU - jogging and some pickups

1 mi. time trial - 5:15 (70/74/82/88) -- Too fast for first half and I paid the price in the second half - 5:00 was the goal - 75 splits for the first 2 x 400m would've got me there I think.  Horrible pain in lungs after finishing - from the shock of the cold air I guess?

jogging to recover from the mile and then jogged the 800m time trial that was planned - was a little disappointed with missing that... 800m - 2:51, some jogging at recovery pace after that (it that long for my lungs to quit burning! :( ) 

400m time trial - 61.1 - slower start, but really got it going on the last 200m - hit top speed for the first time in a while

slow jogging - full recovery,

4x800m w/ 0.25 mi. rec. (2:57, 2:45, 2:45, 2:45) 

slow jogging CD   ---  9.33 mi. total - 75:30 total time

Saucony Kinvara 2 - Black/Gold Miles: 9.33
Weight: 0.00
Comments
From SlowJoe on Sat, Jan 26, 2013 at 14:24:09 from 69.131.141.92

Nice going. I did an 800 all-out awhile back and I know that terrible burning feeling well. Getting closer to your high school self though! Nice job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.002.005.000.0020.00

PM long run - treadmill at @ TLAC gym: 

WU,

4 mi. threshold: 9.3mph up to 11 mph (25:00), rec. jog,

2 x 5min. AT @ 10% incline ~ 6mph-7mph -- these really got the heart rate up!

Easy pace (7.5 - 8 mph) up to 16 mi.,

2 x 1mi. @ MP, CD

20 mi. total - 2:29:xx (these treadmills just show minutes after 99 :) )

It was good to get almost 2.5 hrs continuous run with some variation in speed and climbing.  I feel like it is good prep for the hilly 50k coming up.

Brooks Ravenna 3 - Orange Miles: 20.00
Weight: 0.00
Comments
From SlowJoe on Tue, Jan 29, 2013 at 07:29:14 from 155.219.241.10

Wow you got everything in there, great run. Bonus points for suffering on the dreaded TM.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.560.000.000.008.56

Super easy today - 8.56mi. -- 1:16

~3.4 over to the gym, 30 minutes of core and light legs, 2 mi. on treadmill, and ~3.2back home the slightly shorter way.

Brooks Ghost 4 - Red Miles: 8.56
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.180.000.000.0017.18

8 mi. out to start of group run near Grandview Lake - 1:02:09.  Only 1 other guy showed up tonight... It was supposed to storm.  Ran our course both us a little tired from recent training.  9.25 mi. - 1:03:52.  I died going up Sawmill hill again.  Got a ride home from Tim.  (thank you!! )  

Brooks Ghost 4 - Blue Miles: 17.18
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM @ the gym - easy 8 mi. - recovery - 65:12.  Some legs and core strength stuff ~20 minutes

Watched Michigan kill Northwestern and the start of IU/Purdue game

Brooks Ravenna 3 - Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.000.0010.00

PM Treadmill @ TLAC:

It was snowing when I came in tonight.

WU 1.5 mi.,

Yasso 800s workout - 10 x 0.5 mi. @ 10.6 mph  (2:49.8 / 0.5mi.) with no incline

                                   w/ 0.25 mi. rec. @ 8mph,

CD easy pace up to 10 mi.

During the run, Danny Fisher (trainer and local high school track and field coach, and let's not forget that he is one of the best runners around :) and I chatted a bit about this particular workout, and it correlation to marathon time.  Ultimately, our conclusion was that yasso 800s times generally indicated a marathon time plus 4 or 5 minutes.  Unless there were just perfect conditions and of course accounting somehow for the other six days of the week of your other training .  Danny mad the point hit home - He said last season he had done the workout at 2:23 / 800m avg. a couple times, while his marathon time was like a 2:30.  This made me feel better about my 2:57 :)

PS - I love it when the treadmill shuts off at the hour cutoff and I have to press the quick start and put the speed back up to where it was.

Car was covered with an inch of snow when I came out.

Saucony Kinvara 2 - Black/Gold Miles: 10.00
Weight: 0.00
Comments
From SlowJoe on Fri, Feb 01, 2013 at 09:10:14 from 155.219.241.10

Strong stuff, nice job.

From Andrea on Fri, Feb 01, 2013 at 09:14:30 from 72.37.171.52

Nice speed workout this morning! Do you put any incline when you do workouts on the treadmill?

From joebell1981 on Sat, Feb 02, 2013 at 05:15:23 from 99.39.133.24

Thanks y'all. For interval workouts, I haven't been using any incline. The rest of the time, I'll use the recommended 1% to simulate outdoor-type resistance.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - easy/off day today - easy 2 mi. TM at the gym, really wailed on my abs / core for about 20 minutes with various different crunch-type exercises, and then jogged another mile.

Still baffled by the people I see at gyms that do nothing the whole time they are there.  This younger guy literally jogged a half a mile (maybe) and then walked around the whole time I was there between the water fountain and a bench where he was texting or playing with his phone.  Wait, check that, he did happen to cough right on the water fountain several times.

Saucony Mirage - Black And Red Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.504.001.000.007.50

Feeling from the higher mileage this week.  AM gym treadmill workout:

1.5 WU,4 mi. MP - 26:20 9.2 mph (6:35/mi.), 0.5 rec., 1 mi. @ 10k pace - 10.2 mph (5:56/mi.)

7.5 mi. total

did some light core work, but hit it hard on about 20 minutes of drills - backwards running, high knees, butt kicks, lunges, 8x40m bursts to get the heart rate up - these were fun at the crowded gym!

Brooks Glyerin 10 - Blue Miles: 7.50
Weight: 147.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM treadmill - easy 6 mi. - 48:00, 20 minutes of leg and core - sweating out pure BWW wings and budlight from UK's road victory last night.  Oh yeah, and IU played also...

Brooks Ravenna 3 - Red Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.004.000.008.50

PM treadmill @ 1%:

4x1mi. @ 10k (10.2mph-5:52/mi.) w/ 0.25 rec.

8.5mi. total - 60:00

Brooks Ravenna 3 - Orange Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: Easy 7 mi on the treadmill - 60:00

15 minutes of abs.  I needed recovery run day today - soreness in the left knee and lower back

Brooks Ravenna 3 - Orange Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.004.000.009.00

PM treadmill interval/threshold running - 10k focus:

WU w/ strides,

10x400s w/ 60 sec. active recovery (8mph-9mph)

11mph(5:27/mi.) x 8 - these equate to 81 sec. for 0.25mi.

12mph(5:00/mi.)x1 - 75 sec.,

12.4mph(4:50/mi.)x1) - 72.5 sec,

full active recovery (7.5mph-8mph),

1.5 mi. BU - 9.3 mph up to 12.4mph,

CD

Saucony Mirage - Black And Red Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miles around the hood with my dawg - 55 degrees out today - about 8 minute miles.  

Taking it easy for the 50k on Saturday.  

Brooks Ghost 4 - Red Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 mi. around the nieghborhood

Brooks Ghost 4 - Red Miles: 4.00
Weight: 0.00
Race: Louisville Loving the Hills 50k/15mi/6mi. (15 Miles) 02:20:59, Place overall: 15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

I signed up for this 50k in Louisville, KY about a month ago with intentions of treating it as a good long training run as part of spring marathon training.  I "relearned" the difference in road and trail running today and realized how bad of an idea this was.

About 35 degrees at the start with a very muddy and hilly course.  Well marked and organized trails, but very difficult and technical for a primarily road running training base.  I went out very conservatively, fully intending to complete the entire 31+ miles to come.  Taking the climbing very easy and staying controlled on the descents.

I felt fine for about 10 miles.  At this point, I feel great cardiovascular wise (the changes in heart rate for hill climbing, and then back to a faster pace for downhill and flat spots), but I start to get that old familiar feeling creep in to my left knee, that quickly spreads to my hamstring and calf.  I remember this from the previous 2 years - by the 3rd marathon in 3 months time (fall marathons)  I start to feel this in the legs, and have learned how long this takes to recover from.  At this point in what is supposed to be Spring marathon training, this is not a desired feeling :(

Fortunately, the race is a 3-leg, out-and-back race with the second leg turn around having a bail-out point to switch to the 15 miler, for 50k ers.  I gladly accept this invitation, and turn it into a 15 mile, 2:20 trail run.  I at least finish strong over the 2.5 miles remaining at this point and come in 15th place in the 15 miler.

I grab some of the really good food they have at the finish line (chili and soft home made choc. chip cookies), drink some of their coffee, and call it a day.  Maybe next time, LLTH Ultra - I was not "Lovin the Hills" today! :)  Score -- Ultra Marathon: 1 - Joe: 0

Brooks Ghost 4 - Red Miles: 15.00
Weight: 0.00
Comments
From SlowJoe on Sat, Feb 09, 2013 at 18:29:28 from 69.131.141.92

Bummer, but I think you made the right call. Hopefully it's just the trails that brought on the pain, and you'll be good for this spring.

From Andrea on Sun, Feb 10, 2013 at 09:36:02 from 67.166.101.214

Sorry that you couldn't do the entire distance, but if you were already hurting at 10 miles you would've really caused some damage running another 20 miles. Smart call, and it sounds like you still got a great workout out of it!

From FREYGUY on Sun, Feb 10, 2013 at 15:05:18 from 184.9.246.65

I hate to here that you dnf yesterday. However, since it was a training run for you, you live to run another. I'm sure you learned quite a bit reguardless from the run. Hills are tough for those of us living in the flats of Indiana.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.505.500.000.0011.00

Slept in this morning and laid around recovering from yesterday with some really fun icing and elevating of the legs.

PM treadmill run at the gym during IU's dominance over "The" OSU: 

8 mi. w/ 4mi. @ MP (9.3 mph - 6:27/mi.) @ 1% - 57:00, bathroom break,

3 mi. w/ 1.5 @ MP - 21:30

lots of stretching and about 10 minutes of core work

Brooks Ravenna 3 - Orange Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

13 hour work day, today for this I-65 project, but got off just in time to make it to the gym for an easy 8 on the treadmill.  It was nice and quiet at 8:30p.  8mi. at 7mph on sore legs - 68:40

Brooks Ravenna 3 - Orange Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.500.508.00

Another long day at work, pretty stressful.  Good to blow off some steam and talk to Danny at the gym.  That guy knows his stuff.

PM Race Sim on the Treadmill -

WU, 2mi. 10k pace - 10.1mph, rec. 

0.5 mi. - 10.2mph, rec.,

2x0.25mi. - 12mph, CD

Total: 8 mi. treadmill - 56:30

Brooks Ravenna 3 - Blue Miles: 8.00
Weight: 0.00
Comments
From SlowJoe on Wed, Feb 13, 2013 at 18:25:59 from 69.131.141.92

Looking to be a big 10k PR this weekend, good luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.005.000.000.0011.00

Big project finally submitted today at work! 

A decent day out today, but for some reason, I didn't feel like running outside?  What's wrong with me?  I actually prefer the treadmill at the gym to running outside?...

PM treadmill:

WU with nice steady buildup to MP. 

Ran 5 mi @ MP (9.3mi. - 6:27/mi.). then brought the heart back down a bit and finished up 9 mi. - 63:20.

It felt like it took till about mile 3 to get in rhythm for MP.

bathroom break, again (gotta stop eating so close to when I run) and then 30 minutes of core and legs - worked pretty hard at this today. 

Back on the treadmill to shake it out - 2mi. - 16:00

Brooks Ravenna 3 - Orange Miles: 11.00
Weight: 0.00
Comments
From FREYGUY on Thu, Feb 14, 2013 at 08:10:38 from 184.9.246.65

whenever I had the option of running on the treadmill, I got to the point that I preferred it as well. Kind of an odd feeling. nice miles

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

recovery miles today - PM - 2 miles with the dog, a quick drink of water, 6 miles easy outside.  Large meal at Carino's with the wife for Valentine's Day, and then 2 easy on the treadmill.

Saucony Mirage - Black And Red Miles: 2.00Brooks Ghost 4 - Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.001.000.0012.50

Off work - AM: easy 8 mi. on the treadmill at home - super slow recovery miles while downloading the new Skyrim expansion pack - Dragonborn is awesome!

PM: Treadmill at the gym - 4.5 mi. easy w/ strides - 4x0.25 mi. @ 10k pace - 10.1 mph (5:56/mi.)

Saucony Mirage - Black And Red Miles: 8.00Brooks Ravenna 3 - Red Miles: 4.50
Weight: 0.00
Race: Valentimes 10k (6.214 Miles) 00:36:31, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.006.220.0015.22

First Cross Roads Series race of the year this morning in Seymour, IN.  About 25 deg. at the start:

WU a mile with a pickup,

This race is a 5k and 10k that start at the same time, which makes things interesting.  5k/10k split off at around 2.5 miles.  The usual mad rush from the start line with a group of about 10 that goes out way too fast, and a group of 10 more that are legit.  I already know I'm running for third place with the 2 sub 35min. guys in the 10k pulling away from even the 5k runners.  I actually run smart and relaxed in the beginning of one of these races, for once.  At the split off, I discover that I am all alone in third.  I didn't see the top 2 at any point, nor did I hear or catch wind of anybody close to behind me for the rest of the race.  I'll be interested to see where 4th was.  Even splits through first 5k and actually went negative on the last 5k, today.  It looks like I would've been a contender for the soft winning time in the 5k (the same people that won today are usually a lot faster than they were today) :)

5:57, 5:59, 5:59, 5:51, 5:54, 5:57, 0:51 -- 36:31

Very pleased with this - 10k PR and 8k PR (en route)

Went and saw a good movie - Beautiful Creatures - nothing like the books according to the wife, but I thought it worked.  PM treadmill at the gym - watched Duke get beat by Maryland :)  8 mi. super easy - 7mph most of the way (~ 70 minutes of easy jogging)

Saucony Kinvara 2 - Black/Gold Miles: 7.22Brooks Glyerin 10 - Blue Miles: 8.00
Weight: 0.00
Comments
From Jake K on Sat, Feb 16, 2013 at 17:18:08 from 67.177.11.154

Nice job Joe!

From SlowJoe on Sat, Feb 16, 2013 at 18:02:18 from 69.131.141.92

Wow, look at those splits...all 5's, and all consistent. Great race, you are in for a big streak of PR's this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

Early PM treadmill run at the gym:

Started it off slow at 7mph and let the legs really loosen up at easy pace for a while (~4.5mi.), cranked it up to MP for the AT buildup run similar to the coaching that I saw old man Salazar give Rupp (the day after his 3:50 mile :))  4 mi. AeroThreshold BU start at MP: 9.3mph cut down to 10k pace @ 10.2mph.  25:35 for 4 mi. - Bad thing about treadmills is no splits or data to see afterward.  

30 min. legs&core - really working on the abs.

3 mi. easy shaking it out - 25:00 

Brooks Ravenna 3 - Red Miles: 12.00
Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.570.000.000.0020.57

Long slow run today - neighborhood loop, house to Grandview, Grandview Loop with the group.  Running with the group helped to distract me in to running in the lower 7:00's for the last 10 or so, at least.  5 of us today in the 55 degree weather.  Long and painful today, otherwise.

20.57mi. - 2:41:04

To make myself feel better I weighed myself afterward :)  Amazingly, I weigh much less after long runs... :)

Brooks Ghost 4 - Red Miles: 20.57
Weight: 148.00
Comments
From FREYGUY on Tue, Feb 19, 2013 at 04:19:15 from 184.9.233.60

ridiculousness!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM treadmill run at the gym.  IU vs. Mich St. on the TV.  

recovery miles and core work today after yesterday's LSD

8 mi. in 63:05, 15 minutes of abs, 2 mi. shakeout - 17:30 

Brooks Ravenna 3 - Red Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.004.250.0010.00

PM treadmill at the gym:

I'm really wanting to hone in on the difference between 5k pace and 10 k pace and finishing in each race with a strong last half mile.  The good news is that the 1 mile rep and 0.75mi. rep felt good after the 2 miles and short(ish) recovery.

WU,

2 mi. @ 10.5mph - 11:25, rec. 0.25@ 7.5mph (2min.),

1 mi. @ 10.7mph - 5:36 ,rec. 0.25@ 7.5mph (2min.),

0.75mi. @ 11mph - 4:05, rec. 0.25@ 7.5mph (2min.),

0.5 mi. @ 11.2mph - 2:40,

CD 

10 mi. total - 70:18

Saucony Mirage - Black And Red Miles: 10.00
Weight: 0.00
Comments
From Rob Murphy on Wed, Feb 20, 2013 at 19:50:15 from 24.10.249.165

Excellent workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - easy 10 mi. on the treadmill at the gym.  Recovery pace - 7mph - the whole way.  Nice and easy with drills and a few short bursts afterward.  Wintry mix and 25 deg. tonight, 52 deg. tomorrow - welcome to Indiana... 

Brooks Ravenna 3 - Orange Miles: 10.00
Weight: 0.00
Comments
From SlowJoe on Fri, Feb 22, 2013 at 07:34:52 from 155.219.241.10

Really good stuff on Wednesday - that treadmill is turning you into a beast.

From FREYGUY on Sat, Feb 23, 2013 at 05:49:43 from 184.9.233.60

You are an animal. A few months ago, my goal was to be competitive with you again. Now I would like to be in the same zip code:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Easy 7.33 mi. at the gym with a couple strides building up to mile pace. - 60 min.

light core and stretching afterward.

PM: treadmill at home - 2.67 mi. super easy to round out to even 10 today

Saucony Mirage - Black And Red Miles: 7.33
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.001.001.7510.75

AM: easy 2 mi. jog around the hood with my dawg - about 11 minute pace :)

PM: Time trial day with the group:

WU - 1.5 mi. w/ strides,

1mi. - 5:10 - Going out in 1:15 for first 400m didn't really help me much.  At around 600m, the legs felt very heavy and I began to struggle with the pace.  Full recovery - 800m jogging

800m - 2:26.  Again, 400m was 0:69, but I could not sustain.  Full recovery - 800m jogging

400m - 1:02.  Slower than last attempt - attribute this to the strenuous 1mi. and 800m.  Full rec.,

2x800m threshold - 2:46, 2:45

Cooldown a lap.  This is difficult with the group, didn't really get to do all I wanted to do, but it was good to have people there to run with.

PM2: slow 2.5mi. on the treadmill before the UK game - Go Cats

Saucony Mirage - Black And Red Miles: 2.00Saucony Kinvara 2 - Black/Gold Miles: 6.25Brooks Glyerin 10 - Blue Miles: 2.50
Weight: 0.00
Comments
From SlowJoe on Sun, Feb 24, 2013 at 11:09:10 from 69.131.141.92

Nice going on the time trials. Those short races are so tough, can't imagine doing all in one day. Awesome that you have that middle distance experience, albeit from a long time ago.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Pretty sore today.  PM treadmill at the gym - sadly enough, for about 4miles, 6mph was all the legs wanted to go without complaining.  4mi. slow, bathroom break and stretching, 6 miles at 7mph, 20 minutes of core and leg strength stuff, and 2 miles easy to finish up and shake out.

A decent progression of mileage buildup so far (for me, anyway) 75, 83 last week, and going for 90 mi. this week.

Brooks Ravenna 3 - Orange Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM recovery miles outside - house to Tipton Lake and back: 10 mi. - 1:24:20 - off and on pace: 7:45 up to 8:30

Pretty sore in the usual problem areas, still, but a vast improvement over yesterday.

Some light core and leg work afterward.

Brooks Glyerin 10 - Blue Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

PM treadmill workout:

Cutdown workout at/around MP:

WU 1.5 mi. buildup to 1% incline @ 8.9 mph (6:45/mi. - MP -10sec),

1.5 mi. @ 8.9mph, 1.5 mi. @ 9.1mph (6:35/mi.), 1.5mi. @ 9.3mph (6:27/mi.), 1.5 mi. @ 9.5 mph (6:19/mi.)

CD up to 8.5 mi. - 60:00,

While I realize that treadmill running is not the same as outdoor running, I feel I've at least been taking advantage of the gym equipment while running inside this winter.  I definitely sweat a whole lot more than I would in the 30 degree weather currently sticking around Indiana.

Today - 30 minutes of core and leg strengthening - did some sled pushes for the first time - wow, that exercise really gets your heart rate up!  burpees, several sets of abs, lunges and squats. 

Easy 1.5 mi. to shake it out and finish up the 10 mi. for the day.  

Brooks Ravenna 3 - Orange Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM treadmill easy miles - 10 mi.@~7mph the whole way - 1:26:00.  20 minutes of core work - all abs and hips

Brooks Ravenna 3 - Orange Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.650.002.500.007.15

PM treadmill workout @ 1% incline:

WU,

4x0.25mi.@10.2mph w/ 0.25mi. Rec. @8mph,

4x0.25mi.@10.4mph w/ 0.25mi. Rec. @8.2mph,

2x0.25mi.@10.6mph w/ 0.25mi. Rec. @8.4mph

CD

7.15 mi. total - 50:40

Saucony Mirage - Black And Red Miles: 7.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

AM treadmill - easy 5.3 miles.  5k race and long run tomorrow.  Maybe some easy miles tonight.

Brooks Glyerin 10 - Blue Miles: 5.30
Weight: 0.00
Race: Pink Power 5k (3.107 Miles) 00:18:10, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.900.003.100.007.00

CR 5k race - slower course, forgot my watch, felt like a decent effort.  

Saucony Kinvara 2 - Black/Gold Miles: 4.00Brooks Glyerin 10 - Blue Miles: 3.00
Weight: 0.00
Comments
From SlowJoe on Sun, Mar 03, 2013 at 14:07:22 from 69.131.141.92

Solid result, nice job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - First day completely off since Jan. 18

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.006.000.000.0016.00

PM progressive treadmill run (1% incline):

easy 7mph - 8mph for 7.5mi.,

Buildup to miles 8.5-14.5: 2mi.@9mph, 2mi.@9.2mph, 1mi.@9.4mph, and 1mi.@9.6mph,

1.5 CD

16 mi. total -- 1:58:40

Brooks Glyerin 10 - Blue Miles: 16.00
Weight: 153.00
Comments
From SlowJoe on Tue, Mar 05, 2013 at 07:51:27 from 155.219.241.10

You're a true treadmill warrior! And it seems to be paying off. Nice run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Up at Purdue for work - 4 mi. on the fitness center treadmill at easy pace - 34:40

PM run #2 - outside in the snow - 3.34mi. a little quicker - 26:38.  Stepped in a couple puddles and soaked my feet and got cold.  Took it inside to the hotel fitness center treadmill to complete the 10 mi. for the day - 2.68mi. super slow.

Yeah, I'm definitely sick, now :(

Brooks Glyerin 10 - Blue Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sick :(

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.006.000.0016.00

coming off being sick from last couple days...

AM treadmill at home:

      6mi. super slow and easy - 54:40

      10 minutes of core work

PM treadmill at TLAC gym:

     WU, 6x1mi.repeats w/ 0.25 mi. (2:00) rec. jog. - 6:00, 6:00, 5:52, 5:52, 5:41, 6:00, CD

     10 mi. total - 69:00

     30 minutes of core and legs - mostly focusing on hip strength and legs


Brooks Ravenna 3 - Red Miles: 16.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Recovery day:

PM1: easy 3.86 mi. with the dawg round the hood - 36:50,

PM2: easy 5.92 mi. down Terrace Lake and back - 49:35,

PM3: easy 2.22 mi. around the hood - 20:00

Brooks Glyerin 10 - Blue Miles: 12.00
Weight: 0.00
Comments
From Andrea on Fri, Mar 08, 2013 at 16:04:02 from 72.37.171.52

Triples?!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.300.001.000.0019.30

AM - 4.76 mi. progressive - mile 3 in 5:59 - 36:52 total

PM - long(ish) run at easy pace with Nathan in Seymour.  The goal was achieved for the day - a run with over 2 hours on the feet at once - 14.54mi. - 2:13:22

Very sore...

Brooks Glyerin 10 - Blue Miles: 19.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Perfect weather outside - a very revitalizing 60 degrees and partly sunny.  Thank god. 

New Plan for this spring - Papa Johns 10 miler in Louisville, KY on April 6 instead of the Xenia, OH Marathon.  Run spring marathon after baby is born.  Keep putting the mileage and hard work as if I'm running Boston or one of the marathons in April/early May. 

AM: 6 mi. easy - 51:33 - really slow recovery miles

PM: 8 mi. easy - 1:05:35- a little stronger, but still taking it easy.

After yesterday, I was a little worried that I had really hit a wall with training - felt like the start of that downward cycle of dead legs and nagging soreness/almost injury feeling... Don't know if it was the warm weather or just getting out there and working out the kinks, but the body felt great compared to yesterday. 

Still, no higher intensity stuff tomorrow unless the same amount of improvement occurs tomorrow as it did today.

Brooks Ravenna 3 - Red Miles: 8.00Brooks Glyerin 10 - Blue Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

PM - 7.3 miles super slow - 70:30, 15minutes hard effort ab strengthening

Brooks Ravenna 3 - Orange Miles: 7.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.004.500.007.00

PM track workout @ Northside with a huge group - 45 deg. a little windy.  This was awesome - about 10 guys showed up to the track to do workouts together - 4 of us did mile repeats, 6 did 400 repeats.  A lot of talent out there - not me :)  Awesome and fun!  Almost kept up on the milers with a couple of much faster runners.  I can see how this could make everybody improve.  Took me back to the good ole days in high school... :)

WU,

4x1mi. w/ 1 min. standing rest - 5:50, 5:50, 5:39, 5:38,

3 min. rec., 800m - 2:30, CD

The last rep felt like it was a lot slower, but only because 2 of the guys left me in the dust :)

Saucony Kinvara 2 - Black/Gold Miles: 7.00
Weight: 0.00
Comments
From SlowJoe on Wed, Mar 13, 2013 at 08:19:00 from 155.219.241.10

It definitely seems like you are tapping into that middle distance experience from when you were younger. Great repeats, speedy stuff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - nursing some wounds...

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Still nursing some wounds - the left leg has about 3 spots that are feeling injury prone and very stiff, I'm thinking all due to IT band tightness?  Anyway been using the foam roller and icing.  Recovery time:

PM: 3 mi. super easy jog on mostly grass - about 9 minute pace, foam rolling, core strengthening, stretching and more stretching.  6 mi. on the bicycle - 25 minutes - pushed it on the this to get the heart rate up.  Strengthening exercises - core, legs, abductors... and more foam rolling and stretching.  It seems like the left leg IT band hurts about twice as much as the right leg when I roll it out on the foam roller...  I guess that is the intent?

I have been icing sore spots since last summer, but have not seen nearly the same recovery results as with the roller. 

Blue Nishiki 10 Speed Bike Miles: 6.00Brooks Glyerin 10 - Blue Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Off work - OBGYN with the wife - almost 35 weeks now!

Foam rolling IT band for recovery and knee/lower back pain working already!  Awesome... again, further testament to the importance of recovery as part of training... :)

AM - 40 deg. and cloudy: 6.5 mi. with a mod. 3mi. - 21:33.  50:44 total

30 minutes of foam roller and stretching, 45 min. of icing

PM - 50 deg. and cloudy: 4 mi. easy - 31:40

30 minutes of foam roller and core str.

 

Brooks Ravenna 3 - Orange Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.000.000.009.80

AM: Easy pace, except on the hills.   9.8 mi. on the Big Woods course in Nashville, IN with a couple people from the team Quaff On race team.  Apparently, the beer brewing company named Quaff On, is using several runners, myself included, to promote its product.  We all have singlets/uniforms and other merchandise bearing the company name.  The group of about 10 runners will form different relay teams throughout the year and race in relay events.  Usually made up of about 5 guys per race team (depending on whoever can make it to the races), we will be competing in a couple different relay races, usually close to Indiana (mostly trail races).  

The run today was easy pace and a good end to the taper/recovery week - about 8:30 pace.  Foam rolling and recovery tricks have worked.  Thank the lord.  Long run tomorrow, me thinks.

Brooks Glyerin 10 - Blue Miles: 9.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.657.500.000.0019.15

AM long run:

Cold and windy with a winter weather advisory pending.  First 5.25 on the treadmill to warmup and see what the weather's going to do - no snow after about 45 minutes of slow jogging on the treadmill, so out the door I go with 7-8 mi. MP in mind:

Took a little while to get going on the first mile, so

8mi. MP - 52:46 (6:35 avg.) 7:05, 6:31, 6:48, 6:32, 6:28, 6:26, 6:23, 6:33

Tightness in the lower back, left side - same problem area, but no knee pain, so an improvement.  The effort was a bit more than marathon effort on the hills, but recovery was quick, so that's encouraging.

Easy 3 back to the house and easy 3 mi. more on the treadmill after peeling off the clothes.

19.15 mi. total - 2:33:40 total, time for some more rolling and icing

Brooks Glyerin 10 - Blue Miles: 19.15
Weight: 152.00
Comments
From SlowJoe on Sun, Mar 17, 2013 at 12:09:23 from 69.131.141.92

Solid work, Joe. Looks like you are keeping your options open for the spring marathon? Probably a good idea, you never know when the baby will decide it's time to make an appearance!

From joebell1981 on Thu, Mar 21, 2013 at 18:09:31 from 99.39.133.24

Thanks, Joe - yes - I hope that little guy is healthy and here in the next week or two... :) I will being driving 14th/ Saturday and sleeping in the car in Hopkinton at this point :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.520.000.000.007.52

PM1 Easy run:  Outside - 48deg. overcast.  Recovery day - 5.38mi. - 43:38. 

PM2 Easy run - 2.14 mi. with the dog - 18:39.  A little soreness in the knee :(, left lower back very stiff.

Followed up with 30 minutes of stretching, mostly for the back tightness, and then icing.  Core and leg work for about 10 minutes also.

Brooks Glyerin 10 - Blue Miles: 7.52
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

PM track workout with the Quaff On team.  Northside track, 7p, 45 degrees, a little breezy.

1mi. WU,

5x1mi. AT, with standing rest - 6:00, 6:00, 5:58, 5:56, 5:41

1 mi. CD

These were hard today, tightness and fatigue from long run on Sunday.

 

Brooks Glyerin 10 - Blue Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.000.000.004.70

PM - easy 4.7mi. with the dog - recovery day needed.  I'm beat up...

40 minutes of the pilates video we have - 20 min. abs, 10 min. legs, 10 min. stretch - hopefully this will loosen me up and speed the recovery to the legs during some much needed easy days prior to the half marathon this saturday.

Brooks Glyerin 10 - Blue Miles: 4.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - easy 5 miles - A little looser today after a couple of miles - about 8:30 pace.  

Brooks Ghost 4 - Red Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.830.000.000.004.83

PM, 45 degrees and sunny, Easy 4-5 today with picking it up a little at the end.

4.83 mi. - 37:23

Should be a nice day tomorrow for the Sam Costa Half.  Low back still a little tight even after 3 easy days...

Brooks Ghost 4 - Red Miles: 4.83
Weight: 0.00
Comments
From Jason D on Fri, Mar 22, 2013 at 21:35:11 from 24.1.80.94

Weather looks good, Joe. Have a great race.

Race: Sam Costa Half Marathon (13.1 Miles) 01:22:41, Place overall: 22, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0013.220.000.0014.22

9am race time in Carmel, IN.  About 30 degrees, no wind, and sunny. 

1 mi. warmup with some strides.  

13.22 mi. - 6:07, 6:14, 6:17, 6:11, 6:13, 6:09, 6:10, 6:22, 6:05, 6:14, 6:12, 6:25, 6:29, 1:28

Really started struggling on the last 2 miles - its a climb, and the race merged back with the quarter marathon.  I'm thinking a flat course today would've been a sub 1:22.  This time is a PR, but somehow I feel somewhat disappointed with the last couple of miles.  Had my sights set on sub 1:22...

Brooks Glyerin 10 - Blue Miles: 14.22
Weight: 0.00
Comments
From FREYGUY on Sun, Mar 24, 2013 at 19:57:14 from 184.9.199.59

great job!:) any time you pr it is a good day.

From Kam on Mon, Mar 25, 2013 at 10:07:25 from 68.66.163.179

Don't be disappointed; that's a remarkable 1/2. You barely dropped pace in the last couple miles..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM easy 6.5 recovery miles outside in the snow - 49:00.  Roads are clear

but its still coming down a little bit.  Feeling good.  Min. soreness

considering the half on Saturday.  Took yesterday off, though. 

Brooks Glyerin 10 - Blue Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.003.000.008.25

PM LT workout at the track - 35 degrees and windy with some light snow fall

WU a couple miles,

800 x 6 - LT Cutdown: 2:57,2:56,2:43,2:40,2:36,2:34 - active 0.25mi. rec. ( ~8mi./mi.)

CD - easy couple miles

8.25 total - 58:21

20 minutes of core and legs with some stretching. 

Saucony Kinvara - White And Red Miles: 8.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - easy 8 mi. outside - 40 degrees - about 9 min./mile.  20 minutes of stretch / foam roller, and light core work.  Aiming for 1000-1200 core-type reps each week.

Brooks Glyerin 10 - Blue Miles: 8.00
Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - slow 6 mi. - 45 degrees and sunny - 51:33

Brooks Ghost 4 - Red Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.334.000.000.0021.33

AM progressive long run - 30 degrees at start, ~45 degrees at end

1-15: 8:23, 8:13, 8:16, 8:44, 8:33, 8:16, 8:13, 7:50, 7:21, 7:31, 7:11, 7:00, 6:43, 6:17, 6:24

15-21: 7:38, 7:35, 7:56, 7:59, 7:16, 7:37

21.33mi. - 2:43:18

Brooks Glyerin 10 - Blue Miles: 21.33
Weight: 149.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM easy 8 mi. Mill Race Park People Trail - 60 degrees today.  Finally, a little spring in Indiana.  Don't worry - snow forecasted for Monday :)

It was tough today after sitting on my butt all day for our birthing class... :)  My lower back is super tight.

8 mi. easy - 68:53

Brooks Glyerin 10 - Blue Miles: 8.00
Weight: 0.00
Comments
From FREYGUY on Sat, Mar 30, 2013 at 18:50:47 from 184.9.199.59

I'm sure you have seen things and talked about things today that you never thought you would in public.

From joebell1981 on Sat, Mar 30, 2013 at 19:02:52 from 99.39.133.24

:) WOW :) Yes - the 10 other strangers (5 other couples), I no longer consider strangers. We went through something together today :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.561.440.008.00

AM - easy run with the dog - 2 mi. -16:45

AM2 - 6 mi. hill workout with MP rec. - 40:22

my usually 6 mi. course has 10 hills of approx. same length/grade:

10 reps of going hard up hills ~ 40sec. each rep, each hill ~6% over 200m, with cruising down the flats and downhills at ~MP.  The last hill is 0.3, but about 3-4%.


Saucony Kinvara - White And Red Miles: 6.00Brooks Ghost 4 - Red Miles: 2.00
Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.570.000.000.507.07

PM easy 7 mi. w/ 800m hard - 58:26.  45 degrees and sunny - almost spring!  Somebody has marked off a straight/flat stretch of road close to the house at 100m increments up to 1000m.  I couldn't resist the urge to test it out.  A couple miles jog, a couple strides, and 800m in 2:26 - Boo.  After spring marathon this summer, I'm going to really focus on the shorter stuff and get this 800m / 1mi. time respectable... :)

Brooks Ravenna 3 - Orange Miles: 7.07
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.003.750.008.10

PM1: easy run around the hood with my dawg: 2.12 mi.-17:22

PM2: track workout with a couple guys at Northside:

1 mi. WU, 

5 x 800m / 80s standing rest / 400m with 60 sec. standing rest between:

2:39/1:19,  2:40/1:20, 2:42/1:18, 2:35/1:16, 2:38/1:15 

1 mi. CD

Tapering as if I'm going to Boston - the wife said she had a couple brief contractions today

 

Saucony Kinvara - White And Red Miles: 5.97Brooks Ravenna 3 - Orange Miles: 2.13
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.350.000.000.003.35

PM - 50 degrees and sunny.  2.35 mi. nice and easy over at trails of the nature preserve by the Harrison Lake C.C..  1 mi. with the hound around the house.  That poor dog loves to run with me even though he is pulling and choking himself the whole way.

Brooks Ghost 4 - Red Miles: 3.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.540.000.000.666.20

PM - easy 10 k w/ 6x100m-200m strides.  55 degrees and sunny.  Spring is here - 60s this weekend.  Feeling good - getting the turn over up and the heart rate really going was good for the ole ticker.  I've been neglecting these short bursts - "striding out"- just something I've forgotten about, I guess... PJ 10 miler on Saturday and then baby time!  And then worry about which marathon I get to run :)  I'm still praying for the healthy baby and Boston option, but I am not holding my breath on that one. 

10k w/ strides today - 44:15 

Brooks Glyerin 10 - Blue Miles: 6.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.830.000.000.006.83

AM: Easy 4.85 mi.,

PM: easy 2 mi. with the dog

57 degrees and sunny today.  10 mile race tomorrow in Louisville - should be great weather again.  Feeling good.

Saucony Mirage - Black And Red Miles: 6.83
Weight: 0.00
Race: Papa Johns 10 Miler (10 Miles) 01:03:25, Place overall: 45, Place in age division: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.530.0010.000.0011.53

Papa Johns 10 Miler - Louisville, KY, 8am - 45 degrees and sunny.  This course is fun - hilly Iroquois Park portion from mile 2.5 up to about mile 5 and a nasty climb at mile 9, but very fun.  The kind of course that you have to measure your PR for the course, not the distance. 

6:12, 6:08, 6:25, 6:36, 6:19, 6:24, 6:01, 6:21, 6:11, 6:26

10 mi. - 1:03:25


 

Saucony Kinvara 2 - Black/Gold Miles: 11.53
Weight: 0.00
Comments
From SlowJoe on Sun, Apr 07, 2013 at 16:29:54 from 96.61.24.215

I can tell it's hilly by the splits! Nice race Joe.

Good luck to you and your wife over the next couple weeks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.140.000.000.008.14

AM: easy 4.14mi. - 33:05 around the hood with the dawg - 60 degrees and sunny!  Spring is here to stay.  :)

PM: easy 4 mi. Terrace Lake course - 35:00 - its now 75 degrees and sunny :)  Rain coming in, though.

 

Brooks Ravenna 3 - Orange Miles: 4.00Brooks Glyerin 10 - Blue Miles: 4.14
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.751.250.000.006.00

PM - 75 degrees and rain clouds coming in: 

Easy 3mi. with the dog - 26:15, drop the dog off and

3mi., w/ 1.25 mi. uphill (mostly) MP coming back from Terrace Lake - 22:53 

Brooks Ghost 4 - Red Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

PM track workout - 80 degrees! and sunny - strong head wind reserved for the home stretch on the track with Danny and Josh.

1 mi. WU w/ strides and drills, 6 x [2x200m.,1x400m] w/ full recoveries (jog/walk):

35, 36, 70 / 35, 33, 67 / 33, 35, 65 / 35, 33, 65 / 33, 32, 64 / 33, 33, 63

1 mi. CD



Saucony Kinvara - White And Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 mi. easy around the fairgrounds - 47:32.  75 degrees and overcast. Another beautiful spring day.  20 minutes of legs and abs - a lot of stretching and foam rolling afterward - a little tight from yesterdays speed workout. 

Good luck Boston runners - I am very jealous.  Looks like our baby has dropped - only a couple days to go until I will be a father, if I had to guess.  He might be a Patriot's Day baby :)  I might be enviously watching the coverage from the hospital on Monday.

Saucony Mirage - Black And Red Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: easy 6 mi. in the rain - 70 degrees and a light rain coming down the whole run - made it fun, but a little slick in the muddy spots. - 45:xx.  Looks like the local 5k/10k race will be the extent of my weekend if I am not rushing the wife to the hospital.  MAybe Carmel Marahton is in the cards for next weekend.

Brooks Ravenna 3 - Blue Miles: 6.00
Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.001.200.003.20

PM: Run around the neighborhood to get the heart rate up, briefly - built up to do a couple of strides.  3.2 - 21:21.  New shoes! -- Ravenna 4, Black and Red.  Brooks Ravenna series has been good to me - lighter weight well cushioned and neutral (I think)

Ravenna 4 - Black And Red Miles: 3.20
Weight: 0.00
Race: Caring Parents 10k (6.42 Miles) 00:38:52, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.590.006.420.0010.01

AM race 1 mile from my house.  CR series - 10k and 5k races run simultaneously.  The usual suspects - went a little quick on the first mile - got sucked in by the 5k runners (only 2 ahead of us leading 10k guys)  Hung around the top 2 guys for a couple miles and really started struggling.  Not feeling the greatest today - GI problems due to poor diet choices the last couple days (the beer and fried foods from late last night in particular), and some tightness in the back made for some slow and sloppy last couple miles.  Also, the course ran pretty long - last minute changes had to be made to the course due to construction, so no big deal.

2 mi. WU

6.42 mi. - 38:52:  5:42, 5:58, 6:03, 6:05, 6:10, 6:21, 0.42mi. - 2:32

1.6 mi. CD

The new Ravenna 4's are wonderful!

Ravenna 4 - Black And Red Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.110.000.000.0010.11

PM easy run - 8.11 mi. - 66:21 - 70 degrees and sunny here.  The Ravennas are awesome!! Carmel Full this Saturday might be in the cards... No baby yet - due date moved to Apr. 22.  Good luck in Boston, everybody! 

PM2 - easy 2 mi. with the dog

Brooks Glyerin 10 - Blue Miles: 2.00Ravenna 4 - Black And Red Miles: 8.11
Weight: 0.00
Comments
From Jason D on Tue, Apr 16, 2013 at 09:56:06 from 128.210.82.162

Come help work with me in the half!

From joebell1981 on Tue, Apr 16, 2013 at 20:51:11 from 99.39.133.24

Hey Jason - I'll be there... hopefully - my wife is due to have our baby pretty soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off run today - PM 1 hr. easy on the bike - 13.5mi - 1:01:20 :) - told you it was easy.  

Dear people(s) responsible for Boston,

You suck!

Sincerely,

Everybody

Blue Nishiki 10 Speed Bike Miles: 13.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.501.500.000.005.00

PM run around the hood - I discovered an almost  perfect 1 mile loop in my neighborhood starting and stopping in front of my house.  

5 mi. buildup to MP - 1.5mi. MP - payed for Carmel Marathon on Saturday - taking a chance that I won't be in the hospital with the wife... again - its only an hour away, though.

  Lots of stretching and rolling tonight.

Brooks Glyerin 10 - Blue Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

PM - 75 degrees and sunny - 4 mi. around the hood- 2 w/ the dog and 2 at MP - 28:55.

2mi. easy after dinner - 16:15


Brooks Glyerin 10 - Blue Miles: 6.00
Weight: 0.00
Comments
From SlowJoe on Thu, Apr 18, 2013 at 14:40:16 from 155.219.241.10

Good luck this weekend! I hope it is a big PR, with absolutely no interruptions. Baby can come April 21st.

From joebell1981 on Fri, Apr 19, 2013 at 05:37:12 from 99.39.133.24

:) -- Thanks, Joe. Congrats, again on your PR - Mr. Sub-3 Guy :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

PM - Easy 2.5 miles around the neighborhood.

Saucony Kinvara 2 - Black/Gold Miles: 2.50
Weight: 151.00
Race: Carmel "Marathon" (26.65 Miles) 03:00:56, Place overall: 16, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.650.000.0026.65

 
Comments
From SlowJoe on Sun, Apr 21, 2013 at 13:04:44 from 96.61.24.215

Good grief, a half-mile long! That is almost sadistic to extend a marathon like that.

Anyway, it's kinda hard to run fast when you feel like puking. Don't feel too bad about this one. You are probably in shape for sub-2:53 or at least very close.. just a bad day and weird set of circumstances. Still a good race.

From Andrea on Sun, Apr 21, 2013 at 18:25:56 from 98.202.239.247

Nice race Joe, glad you were able to get it in before the little one came :) I know you're a little disappointed, but still a very solid race time. The course was very long...I can imagine how frustrating that was! Fueling is tough to figure out for the marathon...a peanut butter Gu sounds disgusting even not racing! Anyway, nice work.

From joebell1981 on Mon, Apr 22, 2013 at 18:50:53 from 99.39.133.24

Thanks for the kind words of encouragement, Joe and Andrea!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I made to sure to eat plenty of foods/drink high in saturated fat, alcohol, and other wonderful things for the body to make sure that my body might completely forget the disgrace that was yesterday's race... and I think it work!!  No, not really - my stomach hates me today :)  

All-in-all, not as much soreness as previous fulls, but a lot more regret.  Gave it a day off with a little XT on the ole bike - 12 miles ~ 48 minutes.  Still not gonna count out that 2 days after soreness to come tomorrow most likely.  Prolly run again on Tuesday - something easy, and see if my body thinks that that marathon was a training run or an actually race.  

Baby coming very soon, by the way!  Within a week now... :) 

Blue Nishiki 10 Speed Bike Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM runs - 70 degrees and sunny:

Today, it feels like I may have just run a long run on Saturday...

Easy pace - recovery runs.  Split 7 mi. into 3 jogs around the neighborhood - 57:57 total

Brooks Glyerin 10 - Blue Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.850.004.000.159.00

PM intervals on the neighborhood loop:

8x0.5mi. w/ 0.25mi. rec. jog (2:56,2:56,2:57,2:45,2:48,2:49,2:46,2:47), also,

2x some half-hearted sprints that did actually hurt a bit.

9mi. total - 60:36

150xabs, squats/lunges (wt.)

Yes, apparently my legs and body are telling me about the marathon on Saturday - "Hey slacker, you could've gone a lot harder"...

I've decided to treat Saturday like what it was - a good, long training run.  (Only 17 of the mile splits were within 10 seconds of my goal marathon pace.)  Time to get the wife to pop this baby out, get everybody healthy and on schedule, and be looking for the next full to register for. :)

Anybody know a good form of bribery to give a mother nursing a 2 month old child?

Saucony Kinvara - White And Red Miles: 9.00
Weight: 0.00
Comments
From SlowJoe on Tue, Apr 23, 2013 at 18:04:59 from 96.61.24.215

Wow, you bounced back ridiculously quick! Guys like you make me think there's something wrong with me...

Unfortunately for your next marathon hopes, what moms of 2-month-olds want, is time to themselves (you take the baby).

From FREYGUY on Wed, Apr 24, 2013 at 07:04:08 from 184.9.199.59

I have to agree with SlowJoe. Chocolate is always worth a shot. Once the baby is healthy and content enough for a stroller, you may be taking the dog and the baby for a stroll. I have a jogging stroller you can borrow.

From joebell1981 on Wed, Apr 24, 2013 at 17:26:30 from 99.39.133.24

:) - Thanks, guys - Maybe I'll just tell her I'm going out for a long run that morning? JK, ofcourse...

I hear that the 10k record for pushing a kid in a stroller is 34:xx. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - easy 4 x 2 - its about 45 degrees and rainy here today :(.  4 mi. easy with the dog - 30:30,

grabbed a bite to eat and hopped on TM for 2 mi. to warm back up (I'm really cold today for some reason) and then changed shoes and back outside for another quick 2mi. - the Kinvara's have been feeling good here lately.  Ravenna Ghost just isn't for me, I've decided.   4mi. 31:30

200xabs, back reps, some PU

Saucony Kinvara - White And Red Miles: 2.00Brooks Ghost 4 - Blue Miles: 6.00
Weight: 149.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 55 degrees and sunny today

2.5 easy with the dog around the hood, 7.5 easy out and back Terrace Lake course, sticking mostly to grass and soft surfaces.  I'm feeling Tuesday, now. 

10mi. - 80:05  

150xabs, back and some PUs

Turns out the wife has been planning on a bachelorette party on June 1 weekend for her friend, so unless I'm a bad dad and get a babysitter for my 1 month old child, that marathon plan is out. Duluth is a 10 hour drive... :)

Last doc appt. tomorrow morning for the wife.  We will have a child next week, at the latest - induction on Monday if needs be.

Brooks Glyerin 10 - Blue Miles: 10.00
Weight: 0.00
Comments
From FREYGUY on Fri, Apr 26, 2013 at 04:49:03 from 184.9.199.59

no baby yet?

From joebell1981 on Fri, Apr 26, 2013 at 06:03:52 from 99.39.133.24

No baby as of this morning (4/26/13)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.580.000.000.1412.72

AM - easy run with strides with the dog before our OB appt.

4.14mi. easy w/ 4x short/quick bursts to get the heart rate/turn over up - 34:14

150xabs, lunge and squats wt.'ed, arms/shoulders - light wt. training

something similar this evening depending on the baby situation

 

PM - easy run around - Deaver/CR400/CR200 - 65 degrees and sunny

8.58 mi. - 1:09:21

Saucony Mirage's still feeling like there's some miles left them (well after 500 miles)


Saucony Mirage - Black And Red Miles: 8.58Brooks Glyerin 10 - Blue Miles: 4.14
Weight: 0.00
Race: Ivy Tech 5k (CR Series) (3.107 Miles) 00:17:53, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.003.100.0014.20

AM 5k Race - 50 degrees and overcast

We all know each other pretty well in these races and it makes it easy to pace and determine where you should be.  The first place guy today won in 16:10, and that is pretty average for him, so me and another guy were alone in the second/third place battle today.

Mile 1 everybody goes out too fast every time - no different today.  There are also a lot of turns and momentum killers on this particular course.  Feeling good today and had a strong finish - I really though that maybe a PR was possible today.

~1.5mi. WU with strides, 

5k Race - 17:53.9 (5:41, 5:45, 5:49, 0.14mi. - 0:38)

~1.5mi. CD

PM: easy 8 mi. - 61 min.


Saucony Kinvara 2 - Black/Gold Miles: 6.20Brooks Glyerin 10 - Blue Miles: 8.00
Weight: 0.00
Comments
From SlowJoe on Sat, Apr 27, 2013 at 17:47:34 from 96.61.24.215

Dang man, sub-18 the week after a marathon+...you're an animal. Nice run!

From Kam on Mon, Apr 29, 2013 at 09:17:47 from 68.66.163.179

Nicely run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

AM: easy 6 miles around the neighborhood - 50:00

100xabs before, 100xabs after

Pretty sore today - mornings are a lot worse on the soreness here lately.  Another easy 6 tonight, depending on the baby situation.

PM: 60 degrees and looks like a storm is brewing

moderate 6 miles with 6x 30-45 sec. strides in the last couple miles - 43:51

the soreness went away for PM run. 100xabs, some light legs, stretching and foam rolling

We go in tomorrow at 7am to be induced.  Looks like an early morning hill workout is the only hope for run tomorrow :)


Saucony Kinvara - White And Red Miles: 6.00Brooks Glyerin 10 - Blue Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.802.001.500.006.30

We are going to the hospital today to be induced to have our first child!! Early morning workout on the treadmill. 

WU 2.8 miles,

4x0.25mi @ 6%, 8mph -these were difficult -

last 2 x @ 4%, 8mph.

Then a good 2 mi. moderate to hard effort - 13:20

6.3 total

Saucony Kinvara - White And Red Miles: 6.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

My beautiful baby boy was born last night at 11:02 pm!  It was a wonderful run on a scenic course this morning with the thoughts of the wonderful experience going through my mind throughout the run :)  Tears of Joy!!  6mi. - 47:26

Saucony Mirage - Black And Red Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.004.000.000.0016.00

AM semi long run from hospital. 

16 mi. w/ wave run - 1:56:43.  6 mi. easy to track, 4 x [0.5mi.MP/0.5mi. HMP] - 6:30/6:10, 6 mi. easy back to hospital.  These were pretty close to goal pace for each rep.  Its getting hot! 

We're in the hospital with our wonderful new beautiful baby boy.  Tiff is recovering nicely and Jude is beautiful. Little sleep for both of us - especially Tiff :) 

Brooks Ravenna 3 - Blue Miles: 16.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.001.400.5011.00

Late AM easy run with strides - 5 mi. w/ 5x30-40sec. up to top speed - 37:17.  Its 75 degrees and sunny here, which is good because:

Today was the first day home with Jude Tucker Bell!  He was born Monday night at 11:02pm. We have been in the hospital since adhering to the 48 hour rule.  Tiffany was amazing and the my son is beautiful and already full of beans! :)  Hospital staff was awesome.  

 

PM: Terrace Lake Hill Workout - 10 x hills - most are about 0.15mi., the last being about 0.3mi.

6mi. - 43:00

Brooks Glyerin 10 - Blue Miles: 11.00
Weight: 0.00
Comments
From Andrea on Thu, May 02, 2013 at 12:55:25 from 72.37.171.52

Congratulations on being a new dad!

From SlowJoe on Thu, May 02, 2013 at 13:00:09 from 155.219.241.10

Congratulations!

From Jason D on Thu, May 02, 2013 at 18:08:12 from 24.1.80.94

Congratulations to you both, Joe. Jude is a great name.

From FREYGUY on Thu, May 02, 2013 at 18:33:43 from 184.9.209.190

I am so happy for the three of you. Two things I remember very clear whenever we were leaving the hospital with Oliver was "they actually trust us to take him home? and What do we do now?"

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.508.00

AM easy run:  4mi. - 33:45.  I'm pretty stiff this morning. Its wonderful sleeping in my own bed.  That hospital fold out was pretty terrible.

Jude did really well last night.  I think I may have slept for a solid 4 hours str8 in one stretch.  Our first night at home was alot easier than the first few nights in the hospital.  No nurses coming in in the middle of the night :) 

PM easy run with 7 x 15-30 sec. strides:  4mi. - 31:27.  Really starting to feel some ofthat old sprint speed come back with these strides at the end of easy runs. 


Brooks Glyerin 10 - Blue Miles: 8.00
Weight: 0.00
Race: Seymour Half Marathon (14 Miles) 01:28:34, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.3014.000.000.0016.30

AM - Seymour Half Marathon, Seymour, IN:

WU - 1.3mi. W/ strides,

8am start, 60 degrees and overcast with a 8-10mph wind.  Me and another guy were running for 2nd place from the start.  A much faster guy won in with 1:12:xx - Danny Fisher.  Tom and I were running alone the whole way, which wound being a bad thing:

Around 3-4 miles we missed a turn off and added almost a mile to the race.  The course is through downtown Seymour, IN streets and neighborhoods, so there are a lot of twists and turns.  After a cop car directed us back on course, we had added 0.9 miles. 

The effort and rhythm for Tom and I was good until we realized the mistake.  We had to stop, turn around and suck it up and try to play catchup.  

 The effort level was there, but disappointing result:

6:23, 6:12, 6:07, 6:21, 6:10, 6:08, 6:17, 6:19, 6:12, 6:23, 6:19, 6:28, 6:31, and then I hit my lap button at 13.1 -- 0:39 for 0.1 -

1:22:34 for the 13.1

The last 0.9mi. was 6:00 after hitting that mental let down

14 mi. - 1:28:34

CD with the winner and awesome and nice guy - 1mi. easy and stiff at this point.

Ravenna 4 - Black And Red Miles: 16.00
Weight: 0.00
Comments
From SlowJoe on Sun, May 05, 2013 at 11:02:43 from 96.61.24.215

Ahh, that sucks - you had a nice race going there too. One of these days you'll run a cours that is the correct distance and smash your PRs. Nice run, still.

From joebell1981 on Sun, May 05, 2013 at 15:43:15 from 99.39.133.24

Thanks, Joe! Hey, at least this one was my fault! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.501.000.000.0011.50

AM: easy 6mi. around the neighborhood with the dog - 46:23

PM: easy 4.5 mi. on the dreadmill - 38:30, 1 mile outside, no watch - pace felt like about HMP

Saucony Mirage - Black And Red Miles: 5.50Brooks Glyerin 10 - Blue Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

PM - longish run at whatever pace felt comfortable.  Beautiful 60 degrees and threatening to storm the whole time, though it never did.  The goal today was to be running for 2 hours continuously.  15.02 mi. - 2:00:01

Jude and Tiffany are doing wonderful.  My wife is freaking superwoman!  Thanks for stopping by earlier today to Nathan and kids :)

Back to work tomorrow for me :(

Brooks Glyerin 10 - Blue Miles: 15.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off - pain in the left knee.  Mowed the yard and played with the crying/pooping/peeing baby boy who has recently taken over our house :)

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.500.0012.50

PM - 12.5 mi. w/ strides -1:41:09.  Strides were 5x 45-60sec. of surges (maybe hit top speed on one of them)  I'm still feeling a little tight and fatigued even after taking a day off yesterday.  The knee pain that was developing was not there any more fortunately.  I think I've gottn better at reading the signs of when I have to take it easy with the recurring left knee pain.  Every now and then it creeps back in to some later mileage workouts...

Brooks Glyerin 10 - Blue Miles: 12.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

PM at Brown County State PArk - running one of my legs of the relay that Quaff ON will be racing as a team on Saturday.  Very muddy and slow going on the trail.  6.2mi. ~ 1 hour

Saucony Mirage - Black And Red Miles: 6.20IN State Park Hiking/Trail Running Miles: 6.20
Weight: 0.00
Comments
From FREYGUY on Fri, May 10, 2013 at 06:12:08 from 184.9.209.190

96 already this month with a newborn in the house. Pretty impressive.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.506.00

PM - easy 4 mi. with 5x20-30 sec strides.  Bought some older series New balance trail shoes today for $50 and breaking them in - the additional tread on them will help tomorrow in the mud, hopefully...

2 mi. moderate in later PM - 15:30

New Balance Trail - Black Miles: 6.00
Weight: 0.00
Race: Dances With Dirt - Extreme Relay (9.16 Miles) 01:27:50, Place overall: 2, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.009.160.0011.16

Dances with Dirt in Gnaw Bone, IN - extreme relay - team Quaff ON! Hare Trigger.  I ran 3 legs of this 55 mile trail race relay.  7:30am start time for leg 1.  My first leg was a loop around Ogle Lake.  Though I didn't know it, this leg would be my easiest of the day.  Every leg of this race is extremely technical, ranging from steep climbs and descent, bushwhacking, mud, creek running up to the waist in spots, and more mud.  Very fun, but very hard.  Check out the hilarious looking mile splits :)

Leg 4 - Ogle Lake Loop:

2.72 miles - 20:54

splits - 7:08, 8:36, 5:10 for 0.72mi.

Leg 8 - Burnt Opry Loop:

3.52 miles - 38:36

Splits - 9:18, 9:56, 13:50!, 5:31 for 0.52 mi.

Anchor Leg:

2.92 mi. - 28:20

Splits - 9:54, 11:16!, 7:09 for 0.92 mi.

I had about an hour between the first 2 legs and then a couple hours before the anchor leg.

WU each time was strides and a little jogging.

Our team was a lonely second pretty much the whole race - 10-20 min. behind 1st, 10-20min. ahead of 3rd.

total time was 7:28

PM easy 1mi. jog and some strides and PUs just playin around with my buddy from Lexington who had come to see the new baby. :)



Saucony Mirage - Black And Red Miles: 1.00IN State Park Hiking/Trail Running Miles: 9.16Brooks Glyerin 10 - Blue Miles: 2.92New Balance Trail - Black Miles: 7.24
Weight: 0.00
Comments
From Andrea on Mon, May 13, 2013 at 19:43:18 from 67.177.11.154

Can't say it was your best day for even splits :) sounds fun and good to shock the system every one in a while!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.550.000.000.002.55

Wow - my quads are horribly sore today - I could barely manage a 9:00 jog for a couple miles.  The bushwhacking involved with yesterday's race has left me with some shredded legs - there are literally about 20 or 30 slices in my legs below the knees from the thorns/underbrush!  Its difficult to walk down the stairs - that's how tight the quads are! :)

Ravenna 4 - Black And Red Miles: 2.55
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

Grandview 15k group run.  It was a beautiful 60 degrees and sunny today.  My legs are hurting from Saturday still - moderate pace for last 10k - 1:06:33

Ravenna 4 - Black And Red Miles: 9.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.501.001.500.0010.00

AM: 3 mi. moderate w/ 4xstrides - 22:07

PM: 85 degrees and sunny - Hot!  

WU, 6x0,25mi., @ mile pace to get the turn over up, but not over do it: 73, 71, 70, 73, 69, 72, then a cool down back home from the track - finished with decent pace. -- 7 mi. total - 52:43

Saucony Kinvara 2 - Black/Gold Miles: 10.00
Weight: 152.00
Comments
From SlowJoe on Tue, May 14, 2013 at 18:39:30 from 96.61.24.215

speedy work, nicely done

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.503.500.000.006.00

Long day at work today and its hot!! Not complaining... but its 85 degrees :)

PM:2 mi. super slow WU with the dog, stopped at the house and did some core and leg stuff to try get the heart rate up and get some decent work in today.

back out in to the heat wave and about 0.5mi. to get up to about MP,

so ~3.5mi. MP in about ~24:00

7:12, 6:43, 6:46, 6:36

finished with some more abs and light leg stuff

Brooks Glyerin 10 - Blue Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.406.40

PM run around the hood

70 degrees and sunny

easy 6mi. + strides (6x15-20 sec. sprints) - 46:40

Ravenna 4 - Black And Red Miles: 6.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.254.25

PM: mod. 4.25 miles with strides - these weren't sprints today - 30:30

Ravenna 4 - Black And Red Miles: 4.25
Weight: 0.00
Race: Zach Pickard 5k (3.107 Miles) 00:18:24, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.005.360.0010.16

AM 5k race - 75 degrees and very humid.  Had the usual guys for the CR series races show up plus a high school kid.  Danny Fisher was all alone in first, while Tom and I, and the high school kid were battling it out for second.  The high school kid went in about 5:30 for mile and faded throughout.  Tom and I passed at about 1.5.  Tom and I ran together and I kicked it on in to the finish to beat him out by about 3 or 4 seconds.  The heat played havoc with everybody apparently.  The effort felt like an even effort throughout, but the splits did not reflect as such:

5k race - 5:43, 5:57, 5:57, :47 for the 0.15mi.- 18:24

AM: additional speed work - geared toward 5k/10k goals ( I think)

1.21 WU with the dog,

1mi.-5:36 w/ 0.25 mi. rec. // 2x0.5mi. w/ 0.25 mi. rec. - 2:44, 2:42 // 0.25mi. - 70

CD a couple minutes


 

Saucony Kinvara 2 - Black/Gold Miles: 10.16
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

http://connect.garmin.com/activity/315051730

AM Long Run:  75 degrees and Sunny

In hopes of being able to run Sunburst Marathon on June 1, as well as feeling like I had been taking it too easy lately, I got the itch to attempt a long run today and the 8 mi. +15k group run tomorrow.  A last ditch effort to get some good volume work for June 1 marathon, since I found out recently that it might still be a possibility. 

20 mi. course - from the house, out to Harrison Lakes, several loops around the lakes up to 14 mi. and then back home for the 20 - around 7:45's the whole way - pretty even pace on a fairly hilly course.  -- 2:34:53

 

 

Brooks Glyerin 10 - Blue Miles: 20.00
Weight: 149.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM: easy 2.7 mi. around the hood with the dawg- 22:45

PM: easy 8 mi. out to group run course around Grandview + 15k group run -- 17.3mi.- 2:14:20, w/ group run in 68min. - solid 2hour run

Its hot!  Struggled on Sawmill hill ~ 16mi. into run... but mission accomplished -2 consecutive 20 mile days.

Brooks Glyerin 10 - Blue Miles: 2.70Ravenna 4 - Black And Red Miles: 17.30
Weight: 147.00
Comments
From FREYGUY on Tue, May 21, 2013 at 10:46:29 from 50.102.44.52

holy crud dude! Nice mileage

From JimF on Tue, May 21, 2013 at 14:13:38 from 64.134.42.185

Wow! Cranking out the miles. Nice job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.410.000.000.0015.41

PM: 75 degrees and overcast - easy to moderate pace throughout - again, really going for volume this week.  Ran from house over to soccer fields and back.  Thought I'd really be feeling the mileage at this point... not yet :)

The run going out to the soccer fields was neg. splits, but didn't quit make it down to MP: 8:23, 7:35, 7:26, 7:26, 7:19, 7:06, 7:00, 6:57

 Trip back was solid mod. pace, fairly consistent, and big confidence builder with the quantity of volume recently: 7:27, 7:23, 7:10, 7:03, 7:12, 7:04, 7:10, 7:10

15.41mi. - 1:52:39


New Balance Trail - Black Miles: 15.41
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

PM: Easy day/XT: 1 mi. jog, about 20 minutes on the bike, and some core/leg work.  Pretty sore left hammie - I think the volume work caught up with me.

Blue Nishiki 10 Speed Bike Miles: 5.00Saucony Kinvara 2 - Black/Gold Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM - 65 degrees and overcast - bike ride/XT 

17 mi. on the bicycle - 1:05 - I put a decent effort forth to go this slow.  Light core and light leg work.  The left hammie is hurting to run on, still.  Hopefully not an issue today with almost 2 full days off running.

Blue Nishiki 10 Speed Bike Miles: 17.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

PM: Easy run around the neighborhood - hamstring still acting up - 17:00 for 2 miles and this pace hurt...

12 mi. on the bicycle - 42:05 - garmin says that about 640 calories

Blue Nishiki 10 Speed Bike Miles: 12.00Brooks Glyerin 10 - Blue Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: It is beautiful outside - 70 degrees and sunny.  Easy 6 mile jog in the grass with the dog - 52:06.  The hamstring is almost ready for action again. 

early PM: 18.57 mile bike ride for some good XT - 1:07:14 

30 minutes of foam rolling, stretching, and core and leg strength training. 

Blue Nishiki 10 Speed Bike Miles: 18.57Brooks Glyerin 10 - Blue Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.003.000.257.00

AM: 60 degrees - Playing it safe with the hamstring, still, but seems to be better:

2mi. WU with a slow build up to ~5k pace for mile repeats with 0.25 jog recovery

3x1mi. and 4xstrides- 5:44, 5:41, 5:46.  Hesitant to do the strides - so kept them less intense and short: ~15-20sec. at just below mile pace.

7mi. total - 47:49

PM: 6.5miles/25 minutes on the bike with 10 minutes hard pedaling.

Blue Nishiki 10 Speed Bike Miles: 6.50Saucony Kinvara 2 - Black/Gold Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.3011.50

AM: easy 4mi. around the hood with the dawg, w/ 6x15-20sec. strides -- 29:30

Hamstring is doing well

PM: 80 degrees and sunny, with allergies in full sing - easy hour mostly on the grassy surfaces around the local courses - 7.5 miles - 60:00

Brooks Glyerin 10 - Blue Miles: 11.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.700.003.000.509.20

PM track workout - 80 degrees, sunny, and windy:

2mi. WU jog over to track,

4x0.5mi. w/ 0.25mi. rec. jog - 2:47, 2:46, 2:43, 2:40,

4x0.25mi. w/ 0.125mi. rec. jog - 75, 75, 76, 75,

4x0.125mi. w/ 0.125 rec. jog - 35, 35, 36, 35,

CD - jog back home

9.2mi. total - 1:11:11

http://connect.garmin.com/activity/319633063


Saucony Kinvara 2 - Black/Gold Miles: 9.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.090.000.007.09

PM bike-run-bike - 85 degrees and sunny today.

Bike 6 mi. easy effort out to Grandview Lake - 25:15,

1.09mi. WU/loosen up the legs from the bike over, 6 mi. @ AT/MP effort on the hills around Grandview Lake loop. 49:14 for the 7.09mi.

Bike 6 mi. easy effort back to house - 22:29


Blue Nishiki 10 Speed Bike Miles: 12.00Brooks Glyerin 10 - Blue Miles: 7.09
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.650.000.000.355.00

New shoes - Saucony Kinvara 4 - I've been a big fan of every shoe in this series (hint, hint Saucony product test people) and these are no exception.  

PM easy 5mi. around the neighborhood with 6x15-20 sec. strides - these started off at just below mile pace and then worked their way down to some decent paces.  36:30 run - total - this needed to be an easy day.

Did some core and stretching stuff before and after.  A little bit of time on the foam roller, too.

Random thought - I only need to improve my marathon time 6 minutes per year to make the Olympic qualifying standard B in time for the 2020 Olympic Trial Marathon... :)  I'll be 39 years old

12 - Saucony Kinvara 4 - Neon Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM - raining and about 75 degrees.  Bike over to bike shop to work out a deal to purchase a new road bike - 4.56mi.-24:53.  Ran home in the rain with e camel pack on - easy 7 mi. - 55:47.

PM2 - easy 2mi. jog with the dog - 16:48

Blue Nishiki 10 Speed Bike Miles: 4.56Brooks Glyerin 10 - Blue Miles: 2.00New Balance Trail - Black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.150.001.750.257.15

This morning's CR 5k got postponed to another day due to weather and flooding.  All I really saw this morning was some light rain...

AM: Random track workout that really just turned in to a buildup into a quarter mile time trail:

3mi.WU w/ strides, Randomness: 0.5mi.-2:18, 0.25mi.-1:06, 0.25mi.-0:57.  The 57 was all out - did a good deal of jogging to recover.  Probably the fastest quarter I have run since high school. Then 1mi. @ 5k effort ~ 6:00 to finish up.

7.15mi. total - 50:25

12 - Saucony Kinvara 4 - Neon Miles: 7.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.008.000.000.0016.00

AM Longish Run: 70 degrees and partly cloudy. Its not good when you already feel sluggish before you start.  I blame the half papa john's pizza, cheesesticks, chicken strips with chocolate chip cookies for dessert feast that I had last night :)

2 hr run w/ 8 mi. progressive: 7:00,7:00,6:57,6:47,6:35,6:37,6:33,6:23

3 mi. WU and 5 mi. easy after the progressive - back to the house with a sour stomach griping the whole way.  I feel sorry for anybody following me... :) 

16mi. total - 2:00

http://connect.garmin.com/activity/321766006

Getting a new road bike soon! 

 

Ravenna 4 - Black And Red Miles: 16.00
Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

Day off work today.  AM easy jog over to bike station to pick up old bike that I was going to trade in: 4.35 mi. - 37:03.  Bike back home the long way: 7.55 mi. - 27:56.

Blue Nishiki 10 Speed Bike Miles: 7.55New Balance Trail - Black Miles: 4.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.005.000.2510.50

PM track workout - 70 degrees and sunny.  A couple kids decided to play basketball on the basketball goals the stupid school put around the home stretch of the track.  They only got in the way about 4 times.

Start at 5k pace and cut down to 90-95%: 

2x1mi. - 5:41, 5:35 // 2x0.75mi. - 4:11, 4:09 //

2x0.5mi. - 2:41, 2:39 // 2x0.25mi. - 70,72 // 2x0.125mi. - 30,29 

Feeling good today, even with the basketball game obstacle in lanes 1-4.  

Saucony Kinvara 2 - Black/Gold Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - bike to Chipotle and back - 1:05:40 - decent effort when not having to stop for traffic and flat tire.

easy 4mi. run - 32:00

Blue Nishiki 10 Speed Bike Miles: 18.40New Balance Trail - Black Miles: 4.00
Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - slow 7 miles, sped up a bit at the end - 56:35

Ravenna 4 - Black And Red Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.256.55

PM - 4 mi. moderate effort w/ 5x15-20 sec. sprints - 28:30

2.55mi. easy around the hood with the dawg after dinner - 20:50

 

Ravenna 4 - Black And Red Miles: 6.55
Weight: 0.00
Race: Sun Run 5k (3.107 Miles) 00:17:41, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.033.003.500.0011.53

AM cross roads series race.  This field is a lot more competitive than the usual series races.  1st and second place were 15:3x.   Most of the usual field was there as well- with a special appearance by Mr. Nathan Frey!  :)  Good race today FREYGUY, and good MP miles afterward, as well. 

Off the start line, the usual group of about 10 go out and run about 5:30 mile 1 and then fade.  Slowly picked people off throughout the race and put in a nice little kick at the end to edge out an unknown guy for fourth - we were back and fourth for the last mile, and made it really fun...

5k Race - 5:42, 5:46, 5:49, 0:24.8 for 0.1 - 17:41

Usual WU w/ strides and CD, and then 3x1mi. at MP with Nathan - 6:49, 6:35, 6:32.  Awesome that we are targeting sub 3hrs for Marquette Marathon at the end of August!

PR for 5k + beat some people I don't usual beat + warm cinnamon rolls and coffee waiting for me at home = A good day! :)


Ravenna 4 - Black And Red Miles: 5.2712 - Saucony Kinvara 4 - Neon Miles: 6.26
Weight: 0.00
Comments
From Andrea on Sat, Jun 08, 2013 at 12:42:34 from 67.177.11.154

Congrats on the new PR! And i like the added MP miles at the end, good training.

From Dave Taylor on Sun, Jun 09, 2013 at 08:21:13 from 174.23.73.231

Back and fourth? That's really funny :)

Congrats on the PR!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.040.002.000.5013.54

AM: ~ 5 mi. over to track

Abbreviated track workout:

8x0.25 mi. @~ 1mi. pace - 73, 73, 74, 75, 75, 78, 75, 76

4x200m 90-95% - 31, 33, 31, 30

Time to focus on more even splits for these workouts...

~5mi. back home

13.54 mi. total - 1:40:28

 



Ravenna 4 - Black And Red Miles: 13.54
Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.508.300.000.0013.80

AM: 70 degrees and sunny

4 mi. easy with the dog - 31:40, 0.25 mi. jog over to pool

400m lap swimming at the neighborhood pool - 12:10 (mostly freestyle (w/ head out of water)

0.25mi. slooow jog back to house.

Swimming is exhausting!

PM: Grandview Group Run - 3 guys today - solid pace throughout - MP for all but first mile.  Sawmill and last hill got me again.

9.3mi. - 1:03:45

http://connect.garmin.com/activity/326121596

Now, to put this new bike together! :)

Swimming Miles: 0.25Brooks Glyerin 10 - Blue Miles: 4.50Ravenna 4 - Black And Red Miles: 9.30
Weight: 149.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.650.000.000.002.65

PM - just got the new road bike - Vilano road bike - road it and tweeked it for about an hour - 12.15 miles in 38:49 - decent effort on the way back - 20mph for about 5 miles

hopped off and shook it out for 2.65 mi. - 20 minutes jog

New Balance Trail - Black Miles: 2.65Vilano Road Bike Miles: 12.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 8.41 mi. on the new bike - 29:35

PM: 90 degrees, sunny and hot!  8 mi. easy, picked it up on the second half - ended up at about MP - 1:03:25 total

Saucony Kinvara 2 - Black/Gold Miles: 8.00Vilano Road Bike Miles: 8.41
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.005.000.0010.25

PM track workout - 65-70 degrees and beautiful out today:

1.25mi. +strides over to the track,

Yasso 800s: 10x0.5mi. w/ 0.25mi. rec. jog -

2:50, 2:49, 2:46, 2:48, 2:45, 2:44, 2:42, 2:42, 2:38, 2:38

Felt like the nice steady progression that the splits indicate 

1 mi. CD back home

http://connect.garmin.com/activity/327440936

Saucony Kinvara - White And Red Miles: 10.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: went out to start an easy 4-6 mi. and was just hurting in all the wrong places from the beginning - rode the new bike instead - 14 mi.-45:00.  ~18.7 mph

Long run early tomorrow morning.  5k Race in the big city (Indy)

Vilano Road Bike Miles: 14.00
Weight: 0.00
Race: Run for Ronald 5k (3.107 Miles) 00:18:08, Place overall: 10, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.110.776.88

AM: 5k Race in Indy - a lot more competitive (realistic) than the local CR Races.

warmup of 2 mi. jog, and some strides and pickups/drills

Race was fun - Ronald McDonald was there asking runners at the front of the start what they were going to run (time) :)   acouple of the guys next to me answered some craziness like 15 minutes, so I knew I was in the wrong place! :)

Anyway, After the first mile, I was in about 20th place.  Watch decided to go to power save mode right before the gun, so I had an inaccurate watch reading from the beginning. 

I think I was around 5:40 or so.  This is where I felt like I was supposed to be before the race, but was really feeling gassed at that pace after the mile mark.  I imagine the splits were horrible for both miles 2 and 3 - they felt awfully slow - lots of turns and corners to run around on the course started feeling taxing.

I did put in another nice kick at the end and passed 2 guys. 

18:08 - 5k Race equates to 5:51/mile, so I'll go with something like 5:40, 5:55, 5:55, 0:38

Brooks Glyerin 10 - Blue Miles: 2.0012 - Saucony Kinvara 4 - Neon Miles: 4.88
Weight: 0.00
Comments
From allie on Sat, Jun 15, 2013 at 11:37:26 from 161.38.221.168

nice race. way to kick.

From JimF on Sun, Jun 16, 2013 at 12:32:19 from 98.222.218.178

Congrats on a great race and solid time!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.860.000.001.0010.86

PM - 9.43 mi. of easy runs w/ 8x200m LT- 31,32,31,30,32,31,30,26

Really tried to let it rip on the last one - still hard to believe that's how hard it feels to run at 4mi./mile pace...

I felt pretty good near the end of this run and last second decided to add the 200s.  The wedding in Lexington last night had me feeling a little sluggish to start :)

Congrats to Freyguy on his big PR this weekend in the half!

PM2: 7.78mi. bike - 23:11, transition to run and put in moderate effort - 1.43 mi. - 10:44.  Really want to eventually improve on the bike (and be competitive in tri's later on).  I see alot of these guys I keep up with in the local running series doing tri's and averaging like 25 mph and then about 6:50-7:00 on the run... and getting in to the top ten.

However, this will be a slow process since I'm kind of doing the swim/bike to supplement when I'm not to hurting from run training - I'm thinking of full Ironman in 2015. :)


Vilano Road Bike Miles: 7.78
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.870.000.000.0016.87

AM easy run: 10.7 mi. - 1:25:48.  Ran a loop down SR 11, SR 46 and back down Goeller to Terrace Lake and home.  

 Swam 400m in the neighborhood pool - 11:15.  Practiced breathing standing still with head in the water (the "blowing bubbles" that they have kids do to teach them) and then tried to do it while I started swimming.  Immediate water in the nose and mouth and choking.  Just swam with head above water again and backstroke.  Went all out on last 25m to test how slow I really was - 30 seconds... 2:00/100m?  I'm guessing that's pretty awful.

I'm thinking with this whole triathlon thing that I'll have to make it a dedicated training cycle and do a lot less running with a lot more swimming and biking in order to have the time to get it all in with a newborn child at home. 

PM: quick bike to Jimmy Johns to pick up lunch - "freaky.. (not) fast" - about 20 mph - 8.9M-27:35

PM2: bike over to Tipton Marina to meet Nathan to ride FFY Tri course and run afterward.We got 1.5 mi. in and I blew a tire - first flat tire and it and to be right now?  This is why I prefer running... Ran back to the marina after chaining up the bike and Nathan and I ran 4.65 mi.

Swimming Miles: 0.25Brooks Glyerin 10 - Blue Miles: 10.70New Balance Trail - Black Miles: 6.17Vilano Road Bike Miles: 14.24
Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

SICK :(  Fever and runny nose with aches and pains all over

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Barely slept last night - still with the fever and runny nose.  Think the baby's sick too :(

went out for a PM bike ride and then attempted jog.  Its pretty warm outside and my body is still having trouble regulating temperature.  8.33 mi. - 28:00 bike.  Jogged a little bit and was already overheating.

Vilano Road Bike Miles: 8.33
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.001.000.007.20

PM - easy miles - finally got back outside to run - still feeling respiratory congestion and general weakness from sicktime.  A couple of pickups for 400m's and one stride ~ 0.5 mi.  Still far from 100%

7.2 mi. - 58:00

Brooks Ghost 4 - Red Miles: 7.20
Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.258.00

PM easy 8 mi. w/ 5x100m strides (17,16,16,15,14) - 1:05:04 total.  It has been hot here - 90 degrees again today.  Almost totally over this cold-type sickness.  5k race tomorrow will be a slow one...

 

Brooks Glyerin 10 - Blue Miles: 8.00
Weight: 0.00
Race: Abby Brinkman 5k (3.107 Miles) 00:18:57, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.752.003.111.2525.11

AM: run over to 5k from house, 5k race + some volume (a little under 14miles) - slow and hot this morning - 5k race - 18:57 - pretty awful result, felt awful, too. 

2x1 mi. at MP after the race and then 6 mi. slow back home

PM: feeling much better - both outside and health wise.  2 mi. easy with dog and then 6 mi. 11xhills - 1.25mi. hills at LT

12 - Saucony Kinvara 4 - Neon Miles: 17.11
Weight: 147.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.740.000.400.0011.14

AM - easy 7 mi., super slow and then some swimming.  250m in the neighborhood pool.  After choking on water twice, I had had enough.

PM - night time run around the hood to look at the big moon - 4mi. easy w/ 5xstrides @ mi. pace - 33:12

Swimming Miles: 0.16Brooks Ghost 4 - Blue Miles: 7.08Saucony Kinvara 2 - Black/Gold Miles: 4.06
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.430.000.000.0015.43

early AM - got up and left at 5:30a this morning to run.  First time in a while that early - my body didn't like it :)  10 mi. super slow - 1:28:45

PM: another attempt at biking FFY tri course with Nathan - this time he got a flat tire! :)

the ride is cursed!  Anyway, we had ridden about 2.7 mi. out when this happened, so we ran back... only Nathan has bike shoes for his speed clip pedals.  He ran back barefoot on the chip seal CR200!

An interesting evening to say the least :)  So it really wound up being another 5.43 mi. easy after we jogged a bit in Tipton Lakes neighborhood.  Feeling pretty tired today all in all.

Brooks Ghost 4 - Red Miles: 5.43Ravenna 4 - Black And Red Miles: 10.00Vilano Road Bike Miles: 2.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.550.004.000.5010.05

PM track workout - the heat has really turned me into a whiny little wimp.  90 degrees today and the workout quality of appearance suffered.  Either I am in terrible shape, or the heat and recent sickness + higher volume is playing havoc with me.  Effort level was around LT for the mile repeats and puky level for the 200s

warmup jog over to track

4x1mi. - 6:02, 6:02, 6:03, 6:01  -- I really wanted these to be like 5:40 and lower (10 days out from target 10k, but the effort level would've left me doing about 2 of the reps and feeling sick

4x200m - 31, 31, 33, 28

cooldown jog home

Yikes - this doesn't bode well for my 5k/10k goals I had in mind for the next couple weeks...

PM2 - night run with the dog - 2.3mi. - 22 min

Brooks Ghost 4 - Red Miles: 2.2812 - Saucony Kinvara 4 - Neon Miles: 7.77
Weight: 0.00
Comments
From Jason D on Wed, Jun 26, 2013 at 10:25:56 from 24.1.80.94

Not sure how the weather is in Columbus, Joe, but the 10-day forecast looks cooler for here. 20 degrees cooler those repeats would be a good bit faster. Maybe not sub-5:40 but within your PR pace range I'm guessing. You definitely still have that top-end speed!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.200.000.000.003.20

PM: easy 3.2 mi.  There have been storms all day

Brooks Glyerin 10 - Blue Miles: 3.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.000.007.00

PM Track workout in the heat - Sunny and 90 degrees.

 8x0.25mi. - 77,78,76,77, 80,79,76,77

Good news is I'm keeping the body weight low.  Bad news is , my times are super slow in the heat, and I just flat out do not feel that great fitness wise.

 

Saucony Kinvara 2 - Black/Gold Miles: 7.00
Weight: 148.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.140.000.000.157.29

AM run before Jude's 6 wk appointment for his shots! - 3.14 mi. w/ a pickup at the end.  Jude did not like getting stuck :(

PM - bike ride to CVS to pick up a prescription for the Jude man - ~10 mi. in about 35 minutes (watch error)

PM run w/ the dog - 4.15 mi. - w/ 5x20-30 sec. strides

57 minutes of run total

Brooks Ghost 4 - Blue Miles: 7.29Vilano Road Bike Miles: 9.80
Weight: 0.00
Race: Firecracker 5k (3.107 Miles) 00:18:27, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.040.003.140.2526.43

AM: 5k race in Tipton Lakes neighborhood.  about 3.5 mile jog over to the race from the house and then some strides to WU,

5k Race: Alot of the usual crowd was there with a couple less regular but well known guys.

Mile 1 is always interesting - so many people (of all ages today) go out way too fast - today was no different.  I ran a very similar race to what I ran last year - a slight improvement.  There's a nasty hill after a sharp turn around at about 2 miles.  Mostly, I was really pleased with how I finished today - A couple guys were nipping on my heels around 2.5 mi. (after the hill) and one actually went passed... a nice kick at the end to pass him - that really hurt. 

5k Race - 18:27 -- 5:49, 6:00, 5:57, 0:40.6 for 0.14mi.

I was actually a second slower than last year in this race... ?  :(

Anyway, a little cool down mile with the other members of QuaffON race team, and jogged it home - 5.29mi. 45min.

PM easy run - 14mi. with Nathan on the people trail from hospital to TL Marina. - 1:56:30

We got rained on for about 5 minutes, but the it was 20 degrees cooler than it has been - it felt wonderful! :) 

Nathan did 10 more miles after that...

http://connect.garmin.com/activity/335223942#

12 - Saucony Kinvara 4 - Neon Miles: 12.43
Weight: 148.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.350.000.000.257.60

AM - recovery workout: 15 mi. bike - 45:25 - wow, that's almost 20mph! :)  Ridiculous how slow I am on the bike - I was really pushing the effort on most of the ride.  

4.1 mi. easy jog after - 33:19

PM1: 3.5 mi. w/ strides with the dog - 28 min

Saucony Mirage - Black And Red Miles: 4.10Brooks Glyerin 10 - Blue Miles: 3.50Vilano Road Bike Miles: 15.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.780.001.360.366.50

AM: 200 abs and some push ups on break at work,

PM: abbreviated hill workout:

WU,

4x[0.12mi. hill / 0.22mi. hill] - LT w/equal jog recoveries back down

+ 6x15-20 sec strides,

CD

6.5 mi. total - 50:00

Saucony Kinvara 2 - Black/Gold Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.810.000.000.429.23

PM - easy run with 6x100m strides . 9.23 mi. total - 1:15:36

PM easy bike ride around the neighborhood - 5.53mi - 19:16

Feeling pretty good.  Bluegrass 10k on Thursday, maybe another race Saturday...

Brooks Glyerin 10 - Blue Miles: 9.23Vilano Road Bike Miles: 5.53
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.650.000.350.006.00

PM: easy 4 mi. with short strides - 33:15

PM2: easy 5 mi. bike -18:00, easy 2 mi. jog with 0.25 mi. pickup - 15:07

Brooks Ghost 4 - Blue Miles: 4.00Brooks Glyerin 10 - Blue Miles: 2.00Vilano Road Bike Miles: 5.00
Weight: 0.00
Race: Bluegrass 10k (6.214 Miles) 00:36:55, Place overall: 18, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.200.006.210.007.41

AM: Bluegrass 10k Race - 36:55

good weather today - 70 degrees this morning and drizzling

Saw lots of familiar faces from old hometown.  Nathan and I drove down early for this mid size morning 10k in Lexington, KY.  Its usually hot, so it was nice to have good weather.

First 2 miles are flat - 5:55, 6:00

climbing for about 0.5mi. to 0.75mi. of mile 3 - 6:17

Mile 4 is lat again - 5:59

Another shorter and less severe climb for most of mile 5 - 6:05

and then you crest and last 1.22 is downhill and fast! - 5:37, 1:03 for 0.22mi.

a little over a mile warmup with a couple strides for warmup


12 - Saucony Kinvara 4 - Neon Miles: 7.41
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.680.000.000.0019.68

AM: easy ~2 hours: 14 mi.-1:55:39  Mill Race Park and back.  Great weather here recently - overcast and 70 degrees. 

PM: easy 6.43 mi. bike over to Mill Race Park - 22:19,

easy 5.68 mi. run - 47:45 -- mostly in the grass,

6.21 mi. bike back home - 20:04

still beautiful outside - 75 degrees, partly cloudy

oh yeah, almost forgot - did some strength training (squats and lunges) with weights.  and by weights I mean holding Jude in my arms.  So, 3 sets of lunges and squats with 12 lbs, 12 oz.

Ravenna 4 - Black And Red Miles: 14.00New Balance Trail - Black Miles: 5.68Vilano Road Bike Miles: 12.64
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.676.000.000.0018.67

 PM:  Progressive Long Run - 6 mi. AT:

8:01, 7:59, 8:08, 8:12, 8:17, 8:06, 8:24, 7:56, 7:58, 7:28, 7:32, 7:10

6:53, 6:43, 6:40, 6:44, 6:46, 6:35

0.67 mi- 6:02

18.67 mi. total - 2:21:35

http://connect.garmin.com/activity/338360422

Light to medium rain the whole way, which felt good in the 75 degree weather.  Took a bottle of sports drink with me and drank at 6 mi., and then at 12 mi.  Out and back to Terrace LAke out Goeller to Country Club and out SR 46.  The traffic on SR 46 is annoying, even with the wide shoulders, but this one of my favorite courses because of the difficulty of the hills and the scenery of therest of the course.  The course is very hilly, so I was pleased with what the effort level produced. The best thing to take away is that I ran for almost 2.5 hours and ran hard at the end.

I cheated again and weighed myself after the run - 147lbs. !  Right on target :)

PM Bike - (transp.) over to Family Video: 17mi. - 62min.


Ravenna 4 - Black And Red Miles: 18.67Vilano Road Bike Miles: 17.00
Weight: 147.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.430.000.000.0017.43

AM: easy 3.25 mi., no watch - the dog came along.  Did some lunges and squats with baby in arms.

early PM: easy bike to walmart and back for some diapers and chocolate.  14 mi. ~55min.

PM: run over to Mill Race Park through a nice shady neighborhood and back - easy pace.  Lots of people going to the fair at the fairgrounds who like to yell at runners apparently.  Hot and sunny today - feeling the miles...

14.18mi. - 1:54:41

Brooks Ravenna 3 - Orange Miles: 14.18Brooks Glyerin 10 - Blue Miles: 3.25Vilano Road Bike Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: bike to Grand View, easy run, bike home

taking it at moderate pace after warm up for bike to GV 6mi. ~ 22min. (16mph),

easy 4 mi. on Grand View Lake loop - beautiful.  4mi. - 34:46,

hard bike home: 6 mi. - 16:34 (21.8 mph) - that was giving it all I had on bike...

1.42 mi. bike easy CD - 12mph

PM: easy bike to Jimmy Johns - 10.25mi. super easy pace - 43:06 (14.3 mph)

PM2: easy 4 mi. run - 34:50

Saucony Mirage - Black And Red Miles: 4.00Brooks Ravenna 3 - Orange Miles: 4.00Vilano Road Bike Miles: 23.67
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.004.500.2510.00

PM track workout: Hot! - 90 degrees all day, cooled off to 85 in time for the run.  It is certainly reflected in the times...

2 x [1mi. / 0.75mi. / 0.5mi.] w/ active 0.25 mi. jog recovery + 4x100m

6:00, 4:22, 2:49 // 5:55, 4:23, 2:47 // 15,15,16,15

Again the effort was there, but not the kind of times I'm looking for - I blame the heat... :)

10 mi. total - 1:15

Saucony Kinvara 2 - Black/Gold Miles: 10.00
Weight: 148.00
Comments
From Andrea on Tue, Jul 09, 2013 at 19:11:53 from 67.177.11.154

Nice workout!

From Jason D on Tue, Jul 09, 2013 at 21:59:43 from 24.1.80.94

The heat was deceptive today. I took off with the assumption I would run 10 loving every moment. After 3 I was ready to be done. Not as bad as some years, although I would take the super lower % humidity we had last year in the afternoon. Sometimes between 20ish-40%!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: easy hour around the lake today - beautiful!  7mi. - 59:12

some crunches and pushups today at work...

Brooks Glyerin 10 - Blue Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.380.003.000.009.38

AM/PM Bike - 3.65 mi. bike over to sub unit to hitch a ride to work with carpool.  Rode that home as well.

PM track workout - 8p and it was beautiful outside - 70 degrees and a nice breeze

3.17mi. WU

12x0.25mi. @ Mile Pace w/ ~200m jog recovery:

77,77,74,75,75,76,74,75,76,77,74,76

about1 min. recovery jogs between (0.13mi. set on Garmin)

1.66mi. CD

9.38mi total ~ 1:10:40

Brooks Glyerin 10 - Blue Miles: 9.38Vilano Road Bike Miles: 7.30
Weight: 0.00
Race: Seymour Midnight 5k (3.107 Miles) 00:17:34, Place overall: 10, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.400.003.110.005.51

This race technically started at 11:58 pm according to my Garmin, so its on Friday :)

WU - 1.5 mi. w/ strides and a couple of bathroom visits... late night race, weird stomach feeling. 

Ran about as even as I have run splits in a 5k.  This was a competitive local race with lots of high school kids running.

Mile 1 - I was in about 20th place, but at a comfortable pace - 5:42

Mile 2 came a little harder, but still feeling strong.  I've passed about 8 of the people I will pass by now - 5:39.  Me and another guy are battling for 9th place for the last half of the race, and I start having GI problems when I see the lights of the high school track where the finish is.

Mile 3 is a difficult effort and the kick around the track has me feeling like I'm not going to make it without an accident :(

I manage a 5:41 mile 3 and 0:32 for 0.11mi. for 10 th place - the youngster blew past me on the backstretch.  Oh well its a PR - without the sickness, its a sub 17:30! :)  Very happy with the result this evening.  CD - 0.8 mi. jog with a couple of the guys.

5k Race - 17:34



12 - Saucony Kinvara 4 - Neon Miles: 5.51
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.360.000.000.0021.36

early PM long run: 21.36 miles at easy pace - felt very relaxed until literally the last mile.  Part of the Mill Race Marathon course without the neighborhoods turns that I don't really know yet. 

about 75 degrees and sunny - lots of people out today - ran passed some bag piep players and made a couple laps back around to hear them as much as possible :)

21.36 miles - 2:50:08.  This is the amount of time I hope to be "on my feet" in fall marathons this year...

soaked in the neighborhood pool for about 5minutes right after.  Icing and good food rest of the day.  Check out the weight!

 

Ravenna 4 - Black And Red Miles: 21.36
Weight: 143.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.120.000.000.004.12

PM: 2 hour bike ride (easy pace), easy 30 minutes run, soak in the pool and ice down

bike: 28.04 mi. - 2:00, run: 4.12mi. - 32:56

Its hot again.  That long on the bike is painful on the unmentionables.  Don't know how I'm ever going to get up to 4 and 5 hour rides.

All the same, 2.5 hrs cardio/aero (thought the bike was barely considered as such) on an "off" day is plenty :)

This is supposed to be a "down/recovery week"... we'll see.

Ravenna 4 - Black And Red Miles: 4.12Vilano Road Bike Miles: 28.04
Weight: 147.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.622.182.950.009.75

AM: easy 30 minutes - 3.62 mi. - its hot!

PM: 6 mi. cutdown with a small group in Brown County State Park... hills and heat practice for Red Eye Relay: 8:00, 6:54, 6:46, 6:28, 6:04, 6:37

That last one on the hills and heat was not feeling good at all...


New Balance Trail - Black Miles: 9.75
Weight: 0.00
Comments
From JimF on Tue, Jul 16, 2013 at 07:41:45 from 98.222.218.178

Heat is definitely starting to be a factor. Miss those cool days last week. Nice workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM Bike - 86 degrees.  Good day for a XT hard effort.  Recovery week in full effect.  No run today.  Grandview bike and back - 16.72 mi. - 58:25, with 12 mi. hard effort - 36:15 (19.86mph). Going up the 1mi. hill at mile 7 was 15.5 mph while going back down it was 23.5 mph... Max speed - 37.4mph! :)  That was fun  

Vilano Road Bike Miles: 16.72
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.003.100.006.40

Pm bike run bike.  Its hot again - 90 degrees in the shade.  Bike over to Northside to run intervals with D. Fisher 6.22 mi. bike - 22:32 min. .  I ran 800m of his 1200m repeats.  In the heat we bowed out at 5 reps.  The pace on the 800s was well out of my comfort zone - I could've maybe done 1.5 more reps...

5x800m - 2:37, 36, 37, 34, 36  The recoveries were pretty much full recoveries, but the pace was barely sustainable for 800m for me. 

4x200m - 31, 35, 36, 34

1mi. or so to cool down

bike to chipotle to pick up dinner and then home - 11 miles - 43:04.  Pushed it for last 6mi. - avg. moving speed > 20mph 

 

Saucony Kinvara 2 - Black/Gold Miles: 6.40Vilano Road Bike Miles: 17.22
Weight: 0.00
Comments
From Jason D on Wed, Jul 17, 2013 at 22:53:30 from 24.1.80.94

Those 800s are fast!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.520.000.750.006.27

AM/PM transportation biking to work carpool and home - 7.3 mi. bike~30min.  Its hot!!

PM: easy 6.27 mi. w/ 6x200m @ 1mi.  - 38,37,37,35,37,37 -- 50:40 total.  Its hotter!!!

300 abs, some PU dispersed throughout the day

 

Brooks Glyerin 10 - Blue Miles: 6.27Vilano Road Bike Miles: 7.30
Weight: 149.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - Recovery requires actually recovery days

Weight: 0.00
Race: Bedford Limestone 5k // Red Eye Relay (12.8 Miles) 01:19:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.650.0012.800.0016.45

AM race in the sunny heat.

5k Race - 18:30 (5:33, 5:53, 6:15, 0:50 for 0.14)

Late PM: Red Eye Relay in Bloomington, IN - first leg at 8p - 0.75 mi. WU jogging and strides.

1st Leg:  3.82mi. - 22:08 (5:30, 6:10, 5:30, 4:57 for 0.82mi.) - net downhill of about 350'.  One portion was so steep downgrade that I ahd to put on the breaks to keep from falling - pace got up to 4:15/mi. pace on that portion.

2.5 hrs later - 2nd Leg:  5.87mi. - 38:15 (7:04, 6:18, 6:25, 6:22, 6:02, 6:02 for 0.87 mi.) - the first mile is a steep climb, and the second mile is still steadily increasing in elevation.  I was toast by the end of this one.

Third leg was run at 1:51am - 4.26mi.-26:29 I'll count this one on next weeks'

 


12 - Saucony Kinvara 4 - Neon Miles: 16.45
Weight: 0.00
Race: Third Leg of Red Eye Relay (4.26 Miles) 00:26:29
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.004.260.004.76

1:51 am - Third Leg as shown on Saturday's report -

4.26mi. - 26:29 (6:21, 6:04, 6:23, 6:09, 1:31 for 0.26mi.)

This race was 103 miles - our team came in third.  Second place would've probably been ours had one of our runner's not taken a wrong turn and added 2 miles to his leg.

We finished at around 3:30am and I got home at 5:30a... a long night. 

12 - Saucony Kinvara 4 - Neon Miles: 4.76
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.930.000.000.0015.93

PM 2 mi. jog w/ dog and 2 hour run with Nathan.  neighborhood loop + Mill Race Park and back - 15.93 mi. total - 2:12:00

I am still very sore from Saturday/Sunday races.  recovery paces for at least the next 2 days.

Brooks Ghost 4 - Blue Miles: 15.93
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5mi. super slow in the PM - 3.5 before dinner, 4 mi. after

Some core work throughout the day - legs and abs

Ravenna 4 - Black And Red Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - Put my shoes on twice and talked myself out of it both times - very tight left IT and related pains in left leg.  Yesterday, I struggled with a 9-10 min. shuffle for 7.5 mi.  Don't want to be going "there" quite yet. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.004.600.0016.45

5:30 AM: Seymour highschool parking lot loops with Nathan - 55 degrees and dark (the parking lot is lit up, though):

WU - 1.5 mi. w/ strides, 4x1mi. - 6:07, 6:08, 6:00, 5:45.  jogged ~0.25mi. for recoveries. 

4x strides (0.15mi.) - 46, 42, 40, 42  

8.6 mi. total - 1:02:49

Wise decision taking off yesterday - still tight in the IT band.  These felt good in the 55 degree weather. :) 

PM: easy 7.83 mi. - 1:08:07.  Beautiful weather!

Ravenna 4 - Black And Red Miles: 16.45
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

PM easy run w/ 8x200m - 39/40s - 70 degrees and sunny.  SR 11 to Central track and back.  11.5 miles - 90 minutes

Brooks Ravenna 3 - Orange Miles: 11.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.506.000.000.0021.50

AM longish group run in Brown County State Park - 65 degrees and pouring rain for the the first 6 miles.  Rain stopped and 3 of us met up with the rest of the group.  after 10 mi. @ ~8 min pace, we started cutting down. This is a hilly run.

6mi. cutdown: 7:13, 6:56, 6:45, 6:39, 6:22, 6:31

1mi. cd jog

17 mi. total - 2:07:37

http://connect.garmin.com/activity/348946321

PM: 4.5 mi. easy jog over to bike store to pick up my bike - 10.7 mi. easy bike to ice cream and home.  15 mi. bike to pick up dinner and get back home. 

25.66 mi. bike transportation - 1:47

Brooks Glyerin 10 - Blue Miles: 4.50Ravenna 4 - Black And Red Miles: 17.00Vilano Road Bike Miles: 25.66
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.004.002.000.0017.00

AM: 10 mi. - easy pace - 1:22:30

PM:  6mi. easy bike out to Grandview Lake - 25 min.

Loop run around Grandview Lake in the beautiful weather.  Cutdown:

7mi. cutdown - 46:40 (7:40, 6:55, 6:36, 6:38, 6:28, 6:14, 6:07)

http://connect.garmin.com/activity/349891498

6mi. easy bike back home - 20 min.

Brooks Ravenna 3 - Blue Miles: 10.00Brooks Glyerin 10 - Blue Miles: 7.00Vilano Road Bike Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM - 20.42 mi. bike (mostly transportation miles) - 1:15:30

PM strength training - 20 minutes of various leg and core exercises

PM - 13 miles easy pace - 1:45:21

I'm pretty sore.  That's 3 consecutive >3 hr days

New Balance Trail - Black Miles: 13.00Vilano Road Bike Miles: 20.42
Weight: 0.00
Comments
From Andrea on Mon, Jul 29, 2013 at 18:38:11 from 67.177.11.154

Lots of exercise!! Nice work lately.

From Matt Schreiber on Mon, Jul 29, 2013 at 19:11:35 from 66.17.102.185

Wow. Tearin' it up! Nice work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM: easy ~hr 6.5 mi. - 57:00.  Recovery day

Saucony Kinvara 2 - Black/Gold Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.000.009.00

PM: track workout - 2 mi. WU w/ strides, 4x1mi. - 5:48, 5:41, 5:40, 5:37 w/ 2:30-3:00 rec. jogs.  I was hurting a little bit in the legs throughout the workout.  I've been neglecting recovery of some minor pains.  Easy next 2 days before trail marathon.  Hoorah for the 300+ mile month!

Saucony Kinvara 2 - Black/Gold Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.250.000.000.001.25

Vilano Road Bike Miles: 13.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Easy 7.5mi. bike after dinner ~ 25 min..  I had every intention of jogging over to midnight race in town and running the 5k as a tempo run, and then jogging back for an 11 mile night, but... I fell asleep.  Yes, I am officially old.  Fell asleep at 9:30pm on a Friday night.  Not only that, but I slept through the alarm the next morning to drive to Indy.  I woke up just in time to drive up and run the Eagle Creek Trail Race, fortunately.

Vilano Road Bike Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.006.000.000.0022.00

Woke up late, didn't have time to eat breakfast.  Ate 2 bananas on the hour drive up to Indy.  Eagle Creek Trail Race started at 7:30a.  I had no intention of racing this race hard - this was to be a long run on soft surface as part of marathon training.  Originally started the race as a full marathon entrant, but, I opted out and switched to the half marathon. This course is a repeat of a half marathon distance out and back course around a nice lake area in the park, on 80% trails and 10% pavement/10% gravel.  Sponsors North Face, Cliff and a bunch of others made for good post race loot, but the single track with all the other race distances was porrly organized and not optimal for racers.  

Race - Running in third place mile 3-7 with the guy I have come to rememberas the orange ravenna 3 guy.  He surged ahead at a pace I could not handle at about 7 or 8 miles.  Right around that same time, a chatty but pleasant fellow who seemed to be ready to surge ahead, passed by me, slowly (more later on that).  Miles 7 - 11 were single track with the slower people going the opposite direction and I complete lost contact with oth of these guys through that section.  This was pretty awful, I'm not going to lie.  Momentum killers with dodging and weaving and stopping... Whatever - Anyway, it was probably good that that slowed me down and that I opted out of the second loop.  I knew this wasn't a "race" for me and I was okay with that at this point.  I kept telling myself - this is not the race you're training for...  :)

12.77mi. - 1:48:47.  This was 13th place in the half and 2nd age group - Loot: North Face water bottle, interesting plaque, medal/bottle opener, North Face T, and North face neon sleeves(my first pair of these things that the elites wear).  :)

So, out of curiosity, I stayed to watch the marathon winner come in, who was surprisingly the chatty guy I had hung with for a little while on the first loop! :)  The first and second place guys had been a little over a mile ahead after the first loop.  This guy came in at something like 3:30 and had put about 5 minutes on second place (whoever that was) Guess I shoulda stuck with the marathon? :)

~1.25 of slow jogging to and from the car after

 PM: 6mi. MP - 40 min. 1 up, 1 down - feeling pretty strong and surprisingly not sore after this morning.  Did this run at 4pm in about 85 degrees.  Loops around the neighborhood.  What is people's problem around here?  I'm always friendly to people in the neighborhood.  I had a guy stare me down as I ran by on one of the loops, so I gave a friendly wave.  This guy (younger, thuggish looking guy that I've waved to before) This guy spits at me and continues to stare me down.  The neighbors just ignore me and look away.  Whatever.  8mi. total - 56:34

Ravenna 4 - Black And Red Miles: 1.00New Balance Trail - Black Miles: 13.00
Weight: 0.00
Comments
From JimF on Sat, Aug 03, 2013 at 17:10:52 from 98.222.218.178

Nice job on the race and sounds like some nice prizes!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.008.000.000.0022.00

Amazing what a good night's sleep and 10 degrees cooler can do - didn't think I was even going to run this morning... continuous run 7 mi. over to Northside track, 8mi. MP, 7 mi. home.

AM Long Run: (10am)  

7mi. easy - 8:00-8:30 pace,

8 mi. MP - 6:41, 36,36,28,32,32,35,38 on the track

7mi. easy back home - 8:00-8:30 pace

Good run today - 22mi. total-2:47:29 - longest continuous run over 20 in a while.  Solid effort after a 20+ mile yesterday.

Ravenna 4 - Black And Red Miles: 22.00
Weight: 147.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM: easy 9.5 mi. - 1:22:00 - recovery day

Brooks Ravenna 3 - Orange Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.369.303.640.0017.30

5:30am track workout with Nathan.  Trinity high school track- beautiful morning - 68 degrees:

WU, 1k, 1 mi., 3x1k - 4:10, 5:37, 4:05, 4:07, 4:05, CD

8 mi. total - 1:02:51 - Good workout - Nathan is looking strong and a little scabby after his bike wreck :)

7pm Grandview run with Tom Webster - beautiful out around the lake this evening - solid effort for about an hour - 9.3 mi. MP - 63:20  - Left the garmin watch at work, but TOm said we were dipping into the 6:30's on most of the run.  With the terrain of this course, I hovered somewhere between AT and LT the whole way.  I was drenched in sweat after this one - its probably the most fluid I have wrung out of a shirt...

Brooks Ghost 4 - Blue Miles: 8.00Ravenna 4 - Black And Red Miles: 9.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 10 mi. easy on bike around the neighborhood - 40 min.  Foam rolling and stretching after. 

Vilano Road Bike Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.050.001.250.316.61

PM: Abbreviated track workout, sharpening up for 5k's this weekend - extremely humid, and a little hot at 8pm.

WU jog to track, 8x200m - 42,43,40,38,39,36,36,36, w/ 200m recovery jogs, 400m @ mi. pace - 1:12, rec. jog, 5x100m - 17,16,15,15,14

6.61 mi. total - 48:30

Saucony Kinvara - White And Red Miles: 6.61
Weight: 0.00
Race: Jeremy Wright 5k (3.107 Miles) 00:18:22, Place overall: 10, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.290.003.110.0013.40

AM - easy 3.6 mi. - 31:09 -- house over to Col. Unit to meet the carpool - sorry about your sweaty seat, Ryan :)

PM - easy 3.52 mi. (shorter route thru hood) back home from Unit - 30:12

PM Race - Already feeling tired in the WU - 2mi. w/ strides.  5k Race - 18:22 --in Flat Rock, IN - Extremely humid and I'm feeling the heavy mileage week in the heavy legs.  Good competitive race with the Wabash College kids showing up.  Mile 1 was a good split in 5:40, but I was already feeling like this was not going to be manageable.  Mile 2 in 5:52 - hurting pretty bad at this point, but gaining on the pack of 2 or 3 in front of me.  Pass 2 of the 3 guys in mile 3 - 5:59... good finish in 5:10 (0.16mi.).  1 mi. CD with a couple other regulars.  Good door prizes - running gear - I got a cool Adidas backpack and a cheap wooden plaque for second in the age group.  The fish fry going on at this night race/festival was torturous to smell as we waited an hour for the awards.



Brooks Ravenna 3 - Red Miles: 7.1212 - Saucony Kinvara 4 - Neon Miles: 6.19
Weight: 0.00
Race: Tipton Lakes Triathlon (relay) (3.107 Miles) 00:19:00, Place overall: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.100.003.110.0021.21

AM - Tipton Lakes Sprint Triathlon - run relay leg.  Fielded a team from work for this very fun and well run event.  Jane Twaddle swimming, Nathan on bike, and me on the run.  Great job by Nathan and Jane!  My run effort was definitely there, but my legs were not doing well this morning.  

Jogged 3.75mi. over to the race - 29:46. 

Enjoyed all the hoopla and fun that goes with triathlons and getting to see a lot of people I know and have really come to like.  Columbus, IN is really a surprising endurance sport mecca :)  Lots of good runners/bikers/swimmers. 

Anyway, WU ~1mi. and then struggled through the mile 2 and 3 of another humid heavy legged 5k.  Check out these splits: 5:48, 6:13, 6:27, 0.1 - 0:32.4  -  Yikes!  At least a fellow member of QuaffON! handed me a beer at the finish line!! 5k Race - 19:00  -  I also screwed it up for our team and put the chip time bracelet on my wrist (ankle), so I had to show the results people my time on Garmin for them to enter our team result and my run split.  8th place team - Good job team INDOT :)

3.71 mi. jog back home - 28:30

PM2 - 8pm easy ~10 mi.: 9.7 mi. - 1:24:02 -- 90 mile week!!

Ravenna 4 - Black And Red Miles: 11.51
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Horribly slow and hot run - the rare breeze and my hydration pack (that I was wearing today) kept me going (barely)

2pm start: 16mi. - 2:26:17.  Mostly, this was me running over to Target to try and return a movie, which they now do not take back because of a recent copyright law thing?  Apparently dishonesty is now the expected consumer response that big companies expect towards them.  

Brooks Glyerin 10 - Blue Miles: 16.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.808.000.000.4024.20

AM: easy 4mi. w/ 7xstrides: 15-20sec @ mile pace - 33:51

7PM long run - 75-80 degrees and overcast, lower humidity than it has been. 

Nathan and I left my house at 7p:

6.2mi. over to Mill Race Park - easy pace - 53:00, right into

8mi. MP - 56:01 (7:01,6:52,7:03,7:07,6:59,7:02,7:03,6:53)

6mi. easy pace back to the house in the dark.  walked last 0.2 - we were both hurting :)

Ravenna 4 - Black And Red Miles: 24.20
Weight: 147.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.002.330.009.33

PM: Beautiful evening - 75 deg. and very low humidity.  Grandview Run with Tom - First mile slow as usual - its a climb, too - 7:40

8.33mi. around the lake loop at about MP/AT - 6:49,44,51,51,34,37,45, and the last 1.33 is up a nasty climb and back down: 6:41 is LT for that climb, and then a solid finish at 5:40 pace: 0.33mi. - 1:51.

9.33mi. MP - 1:03:26


Ravenna 4 - Black And Red Miles: 9.33
Weight: 0.00
Comments
From Andrea on Tue, Aug 13, 2013 at 19:56:37 from 67.177.11.154

Great workout! Looking strong.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

PM: Nice and easy 9.5 mi. - 1:25:12

New Balance Trail - Black Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.110.000.000.004.11

AM: ~4 mi. easy jog over to the unit to meet the carpool - 35:26.

Left shin area is hurting - icing and the evening off.

Brooks Ravenna 3 - Blue Miles: 4.11
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.6812.88

AM: easy 5k w/ 6x15-20 sec strides before work - 24:18

Leg is feeling better - that little bit of icing and rest helped.

PM: easy run to Jimmy Johns to pick up dinner.  I love doing this - put on the hydration pack that is just big enough to carry 2 sandwiches (or burittos) and run or bike to pick it up.  Getting used to the hydration pack while running is a good thing for next spring! :)

9.75 mi. w/ 6x15-20sec. strides - 1:19:13

Ravenna 4 - Black And Red Miles: 12.88
Weight: 0.00
Race: Bump and Run 5k (3.107 Miles) 00:17:38, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.136.753.100.0023.98

AM race and MP workout after:

WU with strides,  5k race - 17:38 - 5:37, 5:43, 5:50, 0:27 

2nd place by 15 seconds - hung with the 1st place guy for 2.25 miles and then he maintained pace while I slowly faded on some of the hills that are later in the course.  The finish is downhill, so everybody smokes that part, so there's not really ground that can be made up there.  Again, I have yet to win a CR Series race!  This guy today came from Dayton for the weekend to visit family... :)  This course is beautiful - a figure 8 around twin lakes - its a little hilly, but mostly downhill.  Also, a perfect day weather wise - 55 degrees and a shady course even when the sun did peak out. Second time under 17:40 this year - slow improvement is better than no improvement! :)

On a side note, I did get my strength training in for the day - the race prizes are cases of bottled water instead of medals.  Since I stuck around and promised to pick up another persons prize, I wound up with 2 x 36 bottle cases of water to carry back to the car :)

a couple miles jogging after the race with some of the regulars.

After everybody left, 7 mi. BU on the 5k course which was essentially:

5.5 MP - 49:52

CD for about a mile

8PM: 9.11 mi. easy - 1:15:17 with some slow and very controlled intervals (more to break up the monotony):  4x100m, 4x200m, 2x400m - all at like 6min. pace

100 mile Week!!

Brooks Ravenna 3 - Orange Miles: 9.11Ravenna 4 - Black And Red Miles: 7.8212 - Saucony Kinvara 4 - Neon Miles: 7.05
Weight: 0.00
Comments
From SlowJoe on Sat, Aug 17, 2013 at 18:16:34 from 24.32.57.229

Smokin' fast, great job. Dang out-of-town guy...

From Andrea on Sun, Aug 18, 2013 at 10:03:31 from 174.106.30.39

Great race and bonus workout! Congrats on the 100 mile week - big mileage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

afternoon - PM: start off the down run week and XT with a bang - 50 mile bike ride to Brown County State Park and back.

Lots of dangerous roads and hills and bad pavement and a very sore lower back and shoulders - I am def. a runner. :)  This was an adventure.

http://connect.garmin.com/activity/361278139

50 mi. - 3:01:32 ~ 17.1 mph moving average

Vilano Road Bike Miles: 50.00
Weight: 149.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.007.002.000.0018.00

PM: Feeling good today with a day off running yesterday.  Longish Run with some MP stuff thrown in.

1.5mi. WU down SR11 and into town, 5.5mi. MP cutdown mostly on the People Trail, 2.5 mi. to the nearest bathroom for a 5 minute "sitting break", a half a mile back to  Mill Race Park, and then in to 3.5 mi. MP , and then 4 miles back home CD.

8:23, 7:21, 7:06, 6:43, 6:42, 6:26, 6:17, 7:53, 7:41, 7:42, 6:54, 6:37, 6:35, 6:29, 8:49, 7:55, 8:09, 8:35

 


Ravenna 4 - Black And Red Miles: 18.00
Weight: 147.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

AM: easy run over to unit to meet the carpool - 3.64 mi. - 31:25

PM1: easy and a tight/sore jog home from the unit - 3.56 mi. - 33:48

Brooks Ghost 4 - Red Miles: 3.64
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.590.003.500.3815.47

4:45AM run before work: 5.78 miles easy about 48:48.  Was going to do Yasso 800s workout this morning, but ran out of time and was feeling a little sore as well.  Wisely postponed till this evening.

7PM Track workout: I am hurting - I cut this workout short.  All left leg, very painful when foam rolling. 

Workout was decent: 20min. WU over to track, 7x0.5mi. LT: 2:38, 40, 42, 42, 46, 45, 48,

3x200m @ ~ 95% - 32, 31, 29, CD jog home was pretty painful...

9.69mi. total - 1:13:52

Saucony Kinvara - White And Red Miles: 5.78Ravenna 4 - Black And Red Miles: 9.69
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.440.000.000.0011.44

PM: Nice evening - about 80deg. and overcast.  Went out for an easy 12 miles at whatever pace my very sore legs would go.  11.44mi. - 1:40:00.  Hurting.  The 100 is going to happen this week.   

Brooks Ghost 4 - Red Miles: 11.44
Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.200.003.20

PM: easy biking around town: 15 mi. - 56:28.  Easy 3.2 mi. jog around the hood with the dog with some strides at the end - 24:39

Vilano Road Bike Miles: 15.00
Weight: 0.00
Race: Sprint for the Spirit 5k (3.107 Miles) 00:17:42, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.090.003.110.0010.20

AM: CR Series 5k race in town:  2 mi. WU with 4 strides.  Led from the gun to the finish line.  Did not hit the target time for this race, however, so a little disappointed.  Started having trouble after about 2.5 miles.  I looked down at a 5:30 pace at about 2.25 mi. Shortly after this point, I began feeling the struggle with turnover.  

5k Race - 17:42 -- 5:41, 5:39, 5:45, 0:36 for 0.11

Current target is 17:30 for these flatter 5k's, didn't have the finish in me today.

   easy 1 mi. jog CD

PM: 14 mi. bike around town - 51:57 and then 4 mi. easy - 32:51


Ravenna 4 - Black And Red Miles: 4.0112 - Saucony Kinvara 4 - Neon Miles: 6.19Vilano Road Bike Miles: 14.02
Weight: 0.00
Comments
From FREYGUY on Sun, Aug 25, 2013 at 09:29:18 from 50.121.107.229

Congrats on first place :)!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.3312.000.000.0024.33

AM: Long Run: 6mi. from house down SR 11 over to North track, right in to 9 @MP -5to10sec., 2 mi. rec. jog overto central track, 3 @ MP +10to15 sec, 4 mi. easy back to the neighborhood pool and soaked in the coole water for about 5minutes.

8:00, 7:46, 7:16, 7:38, 7:19, 7:20 // 6:27, 29, 27, 27, 25 26, 30, 31 39 // 8:50, 8:02 // 6:57, 43, 53 // 8:30, 8:15, 8:15, 8:13, 2:50 for 0.33

Solid run, but I'm thinking 6:25-6:29 may be too ambitious for fall marathon - started fading at the end of the 9 at that pace... Goal weight for marathon race weight achieved! (at least, unitl I eat and rehydrate from this morning's run)

a little late, but good luck to all the Ironmen and women in Louisville today!  My longest run of the training cycle (this morning) pales in comparison to your accomplishments in just getting to the starting line of that monster :)

http://connect.garmin.com/activity/364869404

Ravenna 4 - Black And Red Miles: 24.33
Weight: 144.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.830.000.000.008.83

PM run with Danny Fisher from the TLAC gym.  Out and back - good talking with Danny -  a wealth of knowledge and experience on running and a good guy.  8.83 miles - 64:06  The new Adrenalines are awesome. 

13 - Brooks Adrenaline GTS 13 - Blue Miles: 8.83
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

PM: recovery run - 10.5 mi. super slow.  Hard to get going for about 4 miles, then climbed the fire tower at Mill Race at Mill Race to get the heart going :)  Its hot again :(

10.5 mi. - 1:30

13 - Brooks Adrenaline GTS 13 - Blue Miles: 10.50
Weight: 149.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.002.500.008.00

Its been about 90 degrees all week here in central IN.

PM: Some light core and legs str. stuff inside in the airconditioningand then,

WU jog and strides over to track, 

8x0.25mi. w/ 200m jog rec. - 74,75,77,75,77,74,75,75, 

4x200m w/ 200m jog recovery - 38,38,36,35

Short and sweet today.  No work for 5 days, and marathon in 2 days! 

8mi. total - 59:46          http://connect.garmin.com/activity/366838510

13 - Brooks Adrenaline GTS 13 - Blue Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

easy 2 mi. jog

13 - Brooks Adrenaline GTS 13 - Blue Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

Night before the marathon, we decided to bandit/jog the 5k they were holding (as part of the marathon events) - kept it at moderate to easy pace - just a shake out after the 12 hour car ride up to Marquette from Indiana. 5k - 22:33.  Friday night run, marathon in the morning.

13 - Brooks Adrenaline GTS 13 - Blue Miles: 3.11
Weight: 0.00
Race: Marquette Marathon (pacing) (26.2 Miles) 03:11:49
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.830.000.000.0026.83

Marquette Marathon in Marquette, MI.  This is about a 10-12 hour drive North of where Nathan and I live in Indiana.  Nathan drove the whole way, while I was along for the ride.  His awesome 2 kids and wife in the back.  We also were meeting another of my good running buddies, who is also going for a BQ.  I was really looking forward to this, as it was my first attempt at pacing somebody in marathon.  Our carefully calculated planned pace is 6:50-7:00/mile range.  Nathan is going for 3:10 for BQ35-39, while our other buddy is going for 3:05 BQ-U35.

We're looking good for about 18 miles on this 2-loop course.  Right around there, there is a healthy climb for about 1.5-2mi.  It was right around here that Nathan unfortunately got a hamstring cramp.  So we really started pumping the fluids in to him at the next waterstops.  Amazingly, Nathan toughed out a very painful last 10k and hovered right around 8 minute pace, literally hobbling and visibly limping at some points.  What a ballsy effort!  We wound up a little short of the BQ 3:10, but Nathan ran a 5 minute PR, nonetheless!!

Splits really tell the story:

6:57, 6:59, 6:51, 7:03, 6:57, 6:49, 7:00, 6:48, 6:52, 6:55, 6:51, 7:15, 6:54, 6:51, 6:55, 7:06, 7:09, 7:18, 7:39, 7:37, 8:08, 7:54, 8:15, 8:40, 8:11, 7:14, 2:42 for 0.3mi. 

26.3 mi. - 3:11:49

http://connect.garmin.com/activity/368660879

Congrats to Tim, who BQed - 3:04:40 !

Wonderful trip with a couple hours at the beach along Lake Superior after the race, and eating dinner in Green Bay - right next to Lambeau Field!! :)

 

13 - Brooks Adrenaline GTS 13 - Blue Miles: 26.83
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.560.000.000.0013.56

PM easy recovery miles in the heat ~90 deg. today: 13.56mi. - 1:50:49.  Directly to the pool for a little soak in cool water.

Ravenna 4 - Black And Red Miles: 13.56
Weight: 149.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.226.000.000.0015.22

AM: 15.22mi. w/ 6MP - 6:35, 31, 28, 32, 37, 37.  Struggled with the last 2 mi. or so.  1:54:13 total.

Felt hot and slow today.  2 day hangover from marathon on Saturday would be my guess...

13 - Brooks Adrenaline GTS 13 - Blue Miles: 15.22
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.110.000.000.0013.11

slow and leisrely 2hrs today - recovery needed, but volume as well... 13.11mi.

Ravenna 4 - Black And Red Miles: 13.11
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.236.004.000.0016.23

AM: 55 deg. and sunny - beautiful.

1 mi. WU over to track/fairgrounds, 10mi. MP w/ cutdown last 4mi. at ~HMP, 1.23 mi. CD

7:39,  6:35, 34, 31, 27, 22, 31, 25, 19, 16, 18,  8:31, 2:00

 

PM: easy 4mi. around the neighborhood - 34:40

Ravenna 4 - Black And Red Miles: 4.0013 - Brooks Adrenaline GTS 13 - Blue Miles: 12.23
Weight: 146.00
Comments
From Andrea on Wed, Sep 04, 2013 at 19:31:55 from 67.177.11.154

Great progression tempo!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: easy 8 mi. - 1:07:07

Ravenna 4 - Black And Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.820.001.000.5011.32

AM: light track workout before work today.  Beautiful cool morning clear and the stars shingin overhead. 

5:15a - jog over to track, 4 strides,

4x200m - 41, 40, 41, 40

2x400m - 80, 77

4x200m - 35, 34, 32, 30, jog back home

 

PM: easy 5.24 mi. - 45:54

Brooks Ravenna 3 - Orange Miles: 6.08Ravenna 4 - Black And Red Miles: 5.24
Weight: 0.00
Race: Melonfest 5k (3.107 Miles) 00:18:09, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.307.116.310.0022.72

CR Series Race in Brownstown, IN today.  A hilly out and back course on 90% paved road.  The guy who's won it every year for last 5 years broke his course record with a 16:3x today and most of the regulars did not show up, so I was alone in second for the whole race.  Didn't have the watch for the race, because I thought I had left it at home, so no splits.  

An 11 second improvement over last year, and retaking the lead in the Series today, so a good day.  2.5 mi. WU w/ 5x strides, 5k Race - 18:09, ran the course again at MP and a couple shorter faster intervals after a couple minutes recovery:  3.11mi. AT - 21:00, a couple min. standing recovery, 1mi. LT - 5:45, jog 0.3mi. rec., 0.7mi. LT - 4:11 

 

PM: 12 mi. w/ 5mi. cutdown - 6:53, 42, 38, 29, 17 --1:28:06 total

Another 100 mile week!! 

Ravenna 4 - Black And Red Miles: 17.1112 - Saucony Kinvara 4 - Neon Miles: 5.61
Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: recovery workout: 6mi. easy bike to Grandview, 4mi. easy jog, 6 mi. back home on the bike ~1.5hr. aerobic

PM: 6 mi. easy - grass loops - 50:54

Brooks Ghost 4 - Red Miles: 4.00Ravenna 4 - Black And Red Miles: 6.00Vilano Road Bike Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.3512.000.000.0014.35

6:30 AM: 60 degrees and humid/overcast.  1mi. jog over to track from house,

12 MP - 1:18:43 (6:51,34,33,32,43,37,31,31,33,25,34,20) - 6:33 avg.,

 jog back home.  Feeling good, however, a little tightness in the left groin and IT, and rt. knee feeling alittle twingy.  

13 - Brooks Adrenaline GTS 13 - Blue Miles: 14.35
Weight: 147.00
Comments
From Andrea on Mon, Sep 09, 2013 at 09:15:01 from 72.37.171.52

Really great MP workout. Less than 3 weeks to go! Hopefully the taper coming up will get rid of the little things that are bothering you.

From joebell1981 on Mon, Sep 09, 2013 at 09:22:20 from 99.39.133.24

Thanks for the support, Andrea! Hope you're right. Great to see you running again! :)

From FREYGUY on Tue, Sep 10, 2013 at 18:57:44 from 192.182.12.184

Hey nice pic :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.290.000.000.008.29

PM: super slow 8.29 mi. - Terrace Lake and Back - 1:14 ~ 9 min. miles :)  Felt like crap until about 4 miles.

Ravenna 4 - Black And Red Miles: 8.29
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.770.004.000.0014.77

4:30am track workout - for the record and spoiler alert - I used the bathroom before leaving to run.

2mi. jog over to track w/ 4 straightaway strides,

8x0.5mi. LT - these were slow and painful today and I had to stop to use the bathroom (with no bathroom in sight) after rep no. 4... :(  not pleasant. 

2:49, 50, 51, 48, 50, 53, 55, 55, 55 - 2:51 average

I can probably attribute slow and sluggishness to GI problem and a solid effort on Monday morning without adequate rest time...

jog back home.

 

PM - super slow in the heat (95 degrees) 5.77mi. - 51:36

 

12 - Saucony Kinvara 4 - Neon Miles: 9.00
Weight: 149.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.5010.00

At work today - HuHot buffet... I overate.  legs and abs at work.  Feeling sluggish when I got home. Played with the baby a while and then popped a caffeine GU to pep up.  Went out for the 10-12 sheduled for the day expecting krap.  The caffeine GU was just what I needed - I'll have to remember that trick for the future.  Last 3 miles threw in some hill strides/sprints (7 of them - ranginf from 10 - 20 seconds) on Terrace Lake Dr.  Much cooler this evening also.  10 mi. - 1:19:10  -- feeling alot better than before I ran tonight.  Long MP run on Saturday morning and its time to really taper!!  Can't believe its already here.

Oh yeah, and I signed up for Indy Mon. Full on Nov. 2! - see you guys there :)

Ravenna 4 - Black And Red Miles: 10.00
Weight: 151.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.240.000.000.007.24

AM: easy 3.62 mi. jog over to the carpool from the house - a beautiful crisp morning! 50 degrees :) - 32:15

legs and core strneght training spread throughout the day in my cubicle at work.  Also, doing a practice, mini carb load in prep  for the last long MP run tomorrow morning.  Hopefully this will be good practice for what I will do in 2 weeks.

PM: easy jog back home: 3.62 mi.

Ravenna 4 - Black And Red Miles: 7.24
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0015.000.000.0019.00

AM Long run woth Tim Proctor - 15mi. @ MP - 1:39:39 6:46,41,30,43,43,43,38,42,42,49,38,42,39,23,19 (6:38 avg.)

This felt very easy in the cooler temps.  Great confidence builder and a good indicator of what to expect under similar good weather conditions.  2:52?  MAybe... 2:55? Definitely

13 - Brooks Adrenaline GTS 13 - Blue Miles: 19.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM: easy 10 miles - 1:21:07.  Taper week.  Time to watch the diet, reduce miles and go nuts!  :)

1PM: easy bike ride to rent the Star Trek movie. 16.87 mi. - 1:01:41.

6PM: easy 10mi. loop from house to MillRace via SR11 and back down SR 46 - 1:22:40

Ravenna 4 - Black And Red Miles: 20.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.002.000.008.00

PM: 1 mi. WU, 5mi. cutdown +1mi. MP - started at slightly under MP and ended at about 5k pace for mile 5, and then took it back down to about MP.  1 mi. CD. 

8:00, 6:30, 6:33, 6:26, 6:07, 5:56, 6:23, 8:36

8mi. total - 54:29. 

12 - Saucony Kinvara 4 - Neon Miles: 8.00
Weight: 0.00
Comments
From Andrea on Tue, Sep 17, 2013 at 19:51:05 from 67.177.11.154

Nice progression run! Taper time :)

From joebell1981 on Thu, Sep 19, 2013 at 19:05:09 from 99.39.133.24

Thanks, Andrea! See u in Indy :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.111.000.000.005.11

PM: easy miles.  Over ate again today at bridge conference in Indy today.  My profession as a civil engineer binds me to sitting all day and eating bad food.  Its difficult to break free and/or avoid...

Sluggish and bloated feeling tonight - 5.11 mi. w/ 8x200m strides - 41:17

Later PM - did a solid strength training routine - about 20 minutes of switching between leg and core exercises

Ravenna 4 - Black And Red Miles: 5.11
Weight: 151.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.290.000.000.008.29

PM: 8 mi. easy - blazing thru in 1:13:52.  fatigued legs a bit from last strength train before MR Marathon

13 - Brooks Adrenaline GTS 13 - Blue Miles: 8.29
Weight: 151.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.500.005.00

PM: easy 5 mi. with 6xstrides - 39:30 - Tapers drive me crazy

13 - Brooks Adrenaline GTS 13 - Blue Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: super slow 7 mi. - over 9min./mile.  Some pain in the right knee :( ...

PM: Icing and elevating all day while watching the kid.  Lunch time - easy bike ride to get some Jimmy Johns for lunch. 11.78 mi. - 47:20

Brooks Ghost 4 - Red Miles: 7.00Vilano Road Bike Miles: 11.78
Weight: 148.40
Race: Seeds of Love 5k (3.107 Miles) 00:17:41, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.900.003.110.0017.01

AM: 5k Race - 17:41 - aided for first 2 miles and then uphill for last 1.1.  5:30, 5:30, 5:55, 0:43 for 0.13

1st place - feeling awesome for first 2 miles and decent enough for the hilly last mile.  PR for 5k is def. going down this fall!! (after marathons)

 

PM: super slow 11 miles with hydration pack on (dropped off movie rentals) - 1:35:41

I'm a little more sore than I wanted to be after today.

 

New Balance Trail - Black Miles: 11.0012 - Saucony Kinvara 4 - Neon Miles: 6.03
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: bike ride of most of the Mill Race Marathon course.  Nothing at a pace fast enough to call anything beyond "spinning".  Out for a nice ride enjoying the day and researching my "opponent" for Saturday.  33.45 miles - 2:18:40 of moving time.

Vilano Road Bike Miles: 33.45
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 45-50 degrees - nice crisp morning easy run: 8mi. - 1:03:50. Taper week

PM1: 60 degrees - a beautiful sunny fall day.  4 miles easy with the dog - 33:22.  Another dog got loose and attacked.  It took only 2 kicks to get him to quit growling and trying to bite Indy.  Poor owner...not really, I cussed her out, too.  My favorite is the dog owner who somehow loses hold of the leash and then comes running up behind their dog and says - "oh, he's friendly, he doesn't bite", while at the same time the loose dog is growling and trying to bite my dog's neck. 

Brooks Ravenna 3 - Red Miles: 4.00Brooks Ghost 4 - Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.832.500.000.006.33

PM: 6.33 mi. w/ 5x0.5mi. @ MP ~3:15s.  Mileage number for today is what my pace needs to be for a 2:52 Saturday :) (6:33)

13 - Brooks Adrenaline GTS 13 - Blue Miles: 6.33
Weight: 152.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: easy 4 miles - 32:52.  Ate alot of carbs today.  Way over calorie count, but I'm thinking I should be in the last couple days in order to carb load.  Got my Boston acceptance email today, so I'm in.  Now, as long as no more babies are coming in April... We are currently not expecting. 

Ravenna 4 - Black And Red Miles: 4.00
Weight: 150.80
Comments
From FREYGUY on Thu, Sep 26, 2013 at 08:54:57 from 70.198.131.151

exciting stuff. wish I could join you. Hopefully next year I will qualify.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off - Tapering sucks

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.660.000.000.007.66

PM: easy jog downtown to race expo - 7.66mi.- 1:04

13 - Brooks Adrenaline GTS 13 - Blue Miles: 7.66
Weight: 151.80
Race: Mill Race Marathon 2013 (26.219 Miles) 02:59:14, Place overall: 12, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0026.220.000.0027.22

Ouch - another failure on the marathon attempt:

The race was an inaugral event in my hometown, and it was awesome to get to run on the closed down roads that I train on daily.  Turned out to be a huge event with about 600 in the full and 2500 in the half.  A random finisher of the half or full would win Cummins diesel engine truck!  (~50k value) - I did not win :)

Anyway, the race went a lot like some of the other marathons I have run.  Great for 20 miles, then not so great.  In training, I have been running a whole lot more mileage, and long runs at marathon pace.  Everything I had been doing looked like it was telling me that a 2:52:xx was my target.  So, I set out to run that time.  

First 20: 6:35, 31, 33, 45, 32, 28, 35, 35, 31, 34, 37, 37, 36, 32, 30, 30, 40, 26, 34, 38

Last 10k: 6:49, 7:01, 7:15, 7:25, 7:50, 8:18, 3:13 for 0.39

This is the worst I remember feeling at the end of a marathon in a while.  People later said that the temperature climbed in to the warm range near the end of the marathon... I don't remember feeling it get warmer, but I certainly remember how dead I was by about mile 22.  Check out the pace graph :)

http://connect.garmin.com/activity/382700673

Additional comments after reflection time:

I carried 3 GUs with me with specific plans to eat one at 7-8mi., half and a caffeinated gel between 16-18mi.  I probably should've had one more for about mile 22-23.  I remember feeling like I was in trouble around 20 mi. and for some reason told myself to plow on through the water stops.  There was even a critical point at mile 23.5 where there were GUs and some nutrition to consume - this spot would've saved me, I think.  I also realized that I only remember one aid station with sports drink.  I would've been doing alot better with more early on and throughout the race and a couple more gels...  probably... I did not race smart.  After 12 of these things you would think I would know better - I hate to say it, but this one was another learning experience instead of a victory.  Right now, its hard to stomach the idea of going through this again Nov. 2 :(   I guess it would help if I were able to walk.

Pics:

Comments
From Kam on Mon, Sep 30, 2013 at 20:30:17 from 68.66.163.179

Sorry, Joe. I made a lot of the same mistakes this weekend; skipping aid, not eating anything...it all adds up and saps you of will and strength to finish. Good luck on the next one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off - very sore, recovery activities throughout the day, and enjoying some bad food.  slow jog tomorrow

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off work today.  Quality time with the kid while the wife works.  Took him on a couple walks pushing the strolller, and did about 500 core exercises throughout the day.  Acouple sets of pushups and carried the kid around a lot - that def. counts as strength training! :)  

PM: a 20 minute/ 5mile bike ride around the neighborhood felt good to get the heart pumping and the blood flowing to the legs.  Wrapped the legs up in ice and had a delicious protein shake afterward.

Time to forget this last debacle and move on.  Though I'm sure I'll be recapping Saturday at work about 3 or 4 times.

Vilano Road Bike Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

walking - 2x1mi. at work.

0.35mi. pushing the kid around the block in the stroller.

PM: 3 miles "run" - 29:30

I know - hardcore workouts.

13 - Brooks Adrenaline GTS 13 - Blue Miles: 3.00
Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

some walking at work, pshed the kid around the block twice after work :)

4mi. easy, dinner, 2mi. easy with the dog

about 8:30 pace and the legs are coming back 

13 - Brooks Adrenaline GTS 13 - Blue Miles: 6.00
Weight: 152.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

PM: slow and somewhat stiff 1 hour slog - 6.75mi.  Still recovering... slowly

Ravenna 4 - Black And Red Miles: 6.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.351.750.500.005.60

PM: light track work.  Testing the legs - jog over to the track and slowly built up to about MP over a couple miles.  Then a couple of 400s at LT ~ mile pace.  Since it was getting dark and the place is usually deserted on the nicest of days, surprisingly, there were 4 or 5 younger people doing some kind of track workout this evening.  Still in recovery mode, so any sort of hard workouts are still not allowed.   I seem to have added on some pounds this week :)

13 - Brooks Adrenaline GTS 13 - Blue Miles: 5.60
Weight: 153.20
Race: Oktoberfest 5k (3.107 Miles) 00:18:50, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.580.005.58

AM: a very heavy legged 5k this morning. One of the local favorites, so I couldn't miss it.  Mile 1 was 5:37, then, about what I expected week after a hard fought marathon - in the 6:00's and slowing up through the finish.  5k - 18:50

12 - Saucony Kinvara 4 - Neon Miles: 5.58
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.502.001.500.0014.00

AM: treadmill run - 8mi. w/ 4x0.5mi. MP - 9mph seemed like enough of an effort this morning.  Last night we drove home from Lexington - it monsooned the whole way.  Very stressful :(

PM: It finally stopped raining, but it has also cooled down by about 20 degrees.  Jog over to the track in the new Adrenaline 14's.  Abbreviated, but much more lively intervals: 4x400m and 4x200m at about mile pace - 79, 76, 80, 78 // 36, 37, 35, 35.   My legs are ready for some work after a decent recovery week last week.  6 mi. total - 41:16.  Loving Adrenalines these days :)

Ravenna 4 - Black And Red Miles: 8.0014 - Brooks Adrenaline GTS 14 - Blue Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

1 PM: Fall weather is here!  55 degrees and sunny.  moderate effort for a 14 miler - Terrace Lake, people trail, downtown, and back - 1:44:04 - feeling pretty good till about 12 mi. - which is okay with me 9 days after marathon.  Goal is 90-100 this week and 100 next week with higher volume of MP stuff next week.

14 - Brooks Adrenaline GTS 14 - Blue Miles: 14.00
Weight: 151.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - Tail end of the recovery phase from MR Marathon last weekend.  A little beat up after yesterday's moderate 14 miler.  Another long run planned for tomorrow, my weight was awful when I weighed in this evening - I must've put on some muscle! :)

Weight: 157.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.500.000.000.0023.50

4:15am - run to work from the house.  It was crisp and clear - about 40-45 degrees and dark the whole way.  I was decked out in my 2 blinking light on the front of my clothes and one light on the back since most of this route is county roads.  So, for 14-15 miles I saw about 10 cars total and it was a wonderful crisp morning with clear skies/stars overhead.  Then, the last 4-5 miles was on SR 11 - a heavily travelled state highway with a couple narrow shoulders.  I took a fall in one of the ditches somewhere in this segment and I had to go number 2 really bad starting about here as well!  That part of the run sucked,  The first gas station I came across had an out of order bathroom... :(   I barely made another mile down to the next available! :) 

All-in-all a encouraging, solid, moderate pace long run this morning.  20 miles - 2:22:57 for a 7:09 average pace.  The middle 10-11 miles were all under 7min., so I was happy about that and how it felt.

http://connect.garmin.com/activity/388204605

PM: sore jog home from unit to house.  3.5 mi. - 27:13

14 - Brooks Adrenaline GTS 14 - Blue Miles: 23.50
Weight: 0.00
Comments
From FREYGUY on Wed, Oct 09, 2013 at 11:56:28 from 172.56.10.49

who needs a car

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Very sore when tried to go out for the evening run - called it off.

Did some core and leg strength stuff throughout the day at work ~15min.  ~15 min. more of the same stuff before bed.  Weigh in wasn't as bad as I thought it would be :)

Weight: 155.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.001.250.006.00

PM: easy 6mi. - 47:18 -- w/ Jog over to track for stridesx6 and 4x400m  - very sore and not thinking tomorrow is going to go so well...

13 - Brooks Adrenaline GTS 13 - Blue Miles: 6.00
Weight: 153.00
Race: Cheerfund 15k (9.321 Miles) 00:56:57, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.009.360.0010.36

AM: CR Series 15k in town - over by the fire station across town (part of the new marathon course, actually - 3x5k loops.  PErfect weather in the mornings, now - 45 to 50 degrees and sunny this morning.  This race is interesting because it pairs up teams of 3 (15k relay) with the 15k individual runners.  The race played out almost exactly as I suspected it would place wise, but I ran better than I thought I would.  First 10k to 7.5 miles, I hung with the 2nd place guy.  He gradually pulled away from around 7.5.  I suspect it was an easy pace for him (since he is usually faster).  I don't recall hearing any labored breathing from him.  I kept it pretty even slpit wise, and only wound up with one bad mile.  I have been drinking too much coffee lately, and I suspect this is the reason for some serious GI issues around mile 7.  New fueling plan starting today - less caffeine, and eating a full 3 hours prior to a big workout or race.  It has happened 2 or 3 times now - where I have had a horrible feeling in my sotmach followed by having to go to the bathroom during runs.

15k - 56:57 for a 6:05 avg. - 15k PR ( I can do better!)

Comments
From Jason D on Sat, Oct 12, 2013 at 20:55:46 from 24.1.80.94

Good race, Joe. Probably right about the coffee. It bothers some people, others not so much.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.000.0011.60

Went for this run earlier in the day and felt like trash - jogged back home and put it off - 1.6mi.

4pm - 10mi. easy pace - 1:18:57.  Felt alot better after digesting some of the bad food from yesterday.  I also feel a bit of acold coming on... :(  The weather has gotten to be perfect now - about 70 degrees and sunny this afternoon.

13 - Brooks Adrenaline GTS 13 - Blue Miles: 11.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.605.000.000.0018.60

PM: long run.  Off work today - enjoyed sleeping in, lots of time with the youngster, and a decent long run.  House to Grandview Lake, the loop, and back - 18.6mi. w/ 5mi. MP - the lake loop is pretty hilly, so a moderate pace required a bit more than a moderate effort.  A bit under 7 min. for most of the loop:

8:25, 8:20, 8:01, 8:05, 7:58, 7:41, 7:13, 6:51, 6:42, 6:54, 6:56, 6:46, 7:19, 7:19, 7:27, 7:50, 7:59, 7:57, 4:51 for 0.6

18.6mi. - 2:20:33 for a 7:36 average

Practiced with the gels, but wasn't really a good simulation since I didn't have water.  Started hurting a bit near the end.

http://connect.garmin.com/activity/390575951

 

14 - Brooks Adrenaline GTS 14 - Blue Miles: 18.60
Weight: 150.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - limit the number of "filler" runs until after run IMM (well, hopefully) and recovered.  Long Run tomorrow to or from work, weather depending

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

Long Run home from work in PM since it was raining this morning.  The extra recovery time from Monday was prob. a good thing also.

http://connect.garmin.com/activity/391435874

I started hurting pretty bad after 15 miles, but this run was much more enjoyable in daylight.

19 mi. - 2:24:20.  I kept it in about 7-7:30 range easily enough until about 15 mi.

Good recovery activities tonight.

14 - Brooks Adrenaline GTS 14 - Blue Miles: 19.00
Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.140.000.000.004.14

AM: easy jog over to the carpool meet spot to get a ride to work. 40 degrees with a eerie looking harvest moon partially hidden behind some clouds this morning.  4.14mi. - 35:18

Not as sore as I though I'd be after yesterday.  Good recovery activiites last night: protein, stretching and icing.

13 - Brooks Adrenaline GTS 13 - Blue Miles: 4.14
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.151.000.000.004.15

easy 30 min. w/ a couple half mile MP pickups.  I literally decided to go run the Indy Half tomorrow during this run :). ate alot and bad today, so, we'll see.

12 - Saucony Kinvara 4 - Neon Miles: 4.15
Weight: 0.00
Race: Indy Half Marathon (13.109 Miles) 01:21:05, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0513.160.000.0014.21

8:30 am race in Fort Ben State Park in Lawrence, IN (Indy).  45 deg. and raining (lightly).  I ran this race bandit since it was 85 dol. and they didnt want to take debit card at day of registration.  I decided to run this race last night, but had been toying iwth the idea since Sept.'s Marathon, and started planning the Monumental training. 

Half PR on this course!  Since it has 2 nice climbs in it, and the splits really suffered in those segments, I'm thinking a flat course PR might be faster.  

To start this race, you climb starting from about 0.5 miles up through mile 3:  6:13, 20, 27 (end climb #1).

Miles 4 thru 10-11 are flat, so:  6:06, 01, 05, 06, 05, 04, 09, 24 (hill#2), 6:06, and a strong finish.  I didn't realize it the whole race, but the numbers were really down this year, so I wound passing the 3rd place guy with about a half a mile left: 0:55.6 for last 0.16mi.

1:21:07 on Garmin, but my numb fingers wouldn't press the button after crossing the line.  I looked down at a 1:21:05 as I crossed. 

http://connect.garmin.com/activity/392518385

This race is usually soft, and was even more so this year.  The winner only ran a 1:20:0X - the usually winner is in the 1:15 range at least.  The full marathon winning time was 2:44:XX.  This race is well done and run by organizers, but is scheduled at a bad time - its right in the middle of the early fall Boston Qualifying races and the late fall NY and IMM races.  It is in a good spot to run the half in prep for IMM for me.

 A lot of positives today for me - learning some things that worked for me that can be translated to the marathon in 2 weeks:  I know I can run low 2:50's with good weather, but the correct fueling has got to be there, both before and during race.  Today, I hit alot of the gatorade stops and was really making sure to get calories/carbs in every 30 minutes (minimum).  I did not do that great in the week leading up to today on the diet, but the main thing that really was different was the amount of time allowed before the race with food. Light on the coffee intake and a banana (at most) about 1.5 hours from the start. 

Not feeling too sore, either - so I think the fueling was good.  It really helped that it was below 50 degrees, also, I suspect.  5k race tomorrow will be a good indicator of how hard today really was on me...

Pics at finish line - The compression sleeves make me look like Arnold ...

Comments
From Jake K on Sat, Oct 19, 2013 at 13:41:42 from 67.177.11.154

Nice run Joe!

From Jason D on Sat, Oct 19, 2013 at 14:12:52 from 24.1.80.94

I imagine the race folks are mad as they are getting the tar kicked out of them by the Monumental, which is of course now the premier race in Indy.

That's a good run on that course. Definitely has a few hills. And a top 3 finish. Good work.

Race: Vallonia Days 5k (3.107 Miles) 00:18:02, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.700.003.110.004.81

1PM 5k Series Race:  Preface with: I wasn't hurting too bad from the Half yesterday in this one - much nicer day for running today - 60 degrees, windy, and sunny.  This was a fun race, also, since it was right in the middle of the Fort Vallonia Days festival.

From the gun, me and a younger (much faster) dude ran together in 1st and 2nd.  He was taking it easy on me, apparently - he was chatting with me (the whole race) and seemed more interested in joining the beer sponsored team that I am member of :) - QuaffON!

Anyway, he smoked me in the last half mile and finished a solid 10 seconds ahead of me.  I did start feeling some tired legs after about 1.5 miles, but didn't die too bad:

5:40, 5:55, 5:57, 0:30 for 0.1 for an 18:02 - 5k

Later, I found out this kid was fresh out of high school and had run a 16:45 the week before.  I thanked him for running and chatting with me.

PM: 45 minute Bootcamp video - plyometrics - good core and leg strength work

12 - Saucony Kinvara 4 - Neon Miles: 3.8113 - Brooks Adrenaline GTS 13 - Blue Miles: 1.00
Weight: 0.00
Comments
From Andrea on Mon, Oct 21, 2013 at 09:31:46 from 72.37.171.52

Wow, impressive race double!

From Jake K on Mon, Oct 21, 2013 at 20:18:21 from 67.177.11.154

Nice race... but even better PM TOTAL BODY WORKOUT!!!

From joebell1981 on Thu, Oct 24, 2013 at 16:34:09 from 99.39.133.24

Hehe - thx, guys.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: easy 6 miles - 48:00.  weather is awesome now - 55 degrees and overcast in evenings, 40-50 in the mornings.  Today was recovery for sure.  Gearing up for final hard longrun workout before Indy Mon.

13 - Brooks Adrenaline GTS 13 - Blue Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.253.253.000.5012.00

PM: treadmill workout at Total Fitness.  I accumulated a couple free memberships from race prizes this year.  Since the weather has turned rainy and considerably colder recently, I decided to cash one in.  It works out well with the kid as well.  This is one of the nicer gyms - pool, b-ball court, etc.  (not that I'll ever use any of this.

Really did a random workout today: WU a mile, 3x1mi. w/ 0.25mi. rec. jog: 6:00, 5:52, 5:46, a couple hill sprint/strides: 11mph@4% - 0.25mi., 0.15mi., 0.15mi.  recovery jogged abit andthen into MP for 3.25mi., CD jogging

Sweated alot!  Weigh-in was awesome this evening.  Then I annihilated a Chipotle Burrito and went to bed :)

 

13 - Brooks Adrenaline GTS 13 - Blue Miles: 12.00
Weight: 148.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.755.500.000.008.25

AM Tread MP run at Gym - WU jog, 5.5mi. @ MP (9.2mph = 6:31 ) -- 33:06, CD jog

8.25 mi. tot. - 58:45

13 - Brooks Adrenaline GTS 13 - Blue Miles: 8.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

5AM: Treadmill at gym before work - started at 7mph ended at 8.5mph.  Practiced with Clif Shot Gel after 30 minutes of easy run - since IMM will have these provided on course.  They are actually an improvement over GU (tastewise) in my humble opinion.  6mi. easy - 44:45.

All kinds of new shoes added to the inventory - time to retire a bunch off of my active shoe log :)

PM: Treadmill - easy 6 w/ 4x0.25 mi. hills: 6%@10.5 mph - 46:10 total

15 - Brooks Glycerin 11 - Blue Miles: 12.00
Weight: 0.00
Comments
From Andrea on Thu, Oct 24, 2013 at 16:23:46 from 72.37.171.52

What shoes are you wearing for the marathon?

From joebell1981 on Thu, Oct 24, 2013 at 16:45:35 from 99.39.133.24

Glycerine 11's. They're heavy, but, so am I :)

There's alot of concrete on this course, if i remember correctly

From FREYGUY on Thu, Oct 24, 2013 at 18:13:20 from 184.17.216.55

Not running to work these days? :)

From Jason D on Thu, Oct 24, 2013 at 19:12:11 from 24.1.80.94

Heavy? Next weekend, be aware that it is me in the Newton singlet, not Shrek. And I promise not to eat anyone :)

I don't remember much concrete, but the Midwest does love its 'crete. And sometimes it is hard to tell.

From joebell1981 on Thu, Oct 24, 2013 at 20:57:09 from 99.39.133.24

Too funny, Jason ! :).

Hey, Nathan :). did it twice - That's a tough run! fairly hilly and a little scary with traffic. How was the cruise ship training? :)

From FREYGUY on Fri, Oct 25, 2013 at 08:35:00 from 184.17.216.55

I only can imagine that it was a little scary, not to mention about 20 miles. The cruise was amazing. Tons of great food. I tried to refrain as much as possible. However, I think I had a desert with every meal. As far as running, there was an apparent wind of 27 mph. I averaged 7:18 mpm for 12 miles which seemed a bit quick for the effort. round and round I went. 30 laps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF today. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: Easy paced trail running with Danny Webb and Pat Thomas this morning at Brown Co. State Park.  Went 10 miles at a very easy pace - 90 minutes of running in the new trail shoes - Salomon Speedcross.  Very good shoes.  First time wearing them - no blisters or sore spots to speak of - very nice! 

Took in the semi state high school cross country race afterward.  Winner was 15:3x.  Saw the lead group go through mile 1 in 4:52. 

PM: 2mi. w/ a couple strides to see that the new size 10 Kinvara 3's are okay

 

IN State Park Hiking/Trail Running Miles: 10.0016 - Saucony Kinvara 3 - Black/Red/Neon Miles: 2.0017 - Salomon Speedcross 3 - Black Miles: 10.00
Weight: 152.00
Comments
From FREYGUY on Sat, Oct 26, 2013 at 19:09:03 from 184.17.216.55

New shoes. I kind of forget how those feel. All my shoes are getting tired.

From joebell1981 on Sat, Oct 26, 2013 at 19:31:59 from 99.39.133.24

Expo on friday... :).

I have a lot of mileage planned for this winter - hopefully, Monumental doesnt totally destroy me...

Race: Bev Coleman 5k (3.107 Miles) 00:17:55, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.130.003.110.006.24

PM - 5k Series Race.  This little course is across town around a neighborhood.  A lot of turns, so the course is not particularly fast (for me).  Most of the regular guys did not run today - injury, and other reasons, so it was pretty much down to me and one younger guy (the same 19 year old who beat me last week and has run 16:46 on this course).  He tells me at the starting line that he's been sick all week and has run once.  I don't believe him, especially when he takes off to a 5:25ish first mile.  Then, I see him coming back to me and, as he began to really die at 1.5 mi. and I blow by him, I finally decide he was telling the truth.  So I railed off 2 decent miles and then proceeded to suck wind and lose rhythm very quickly around turns for the last 1.1 (1.15 - GPS) miles:

5:35, 5:38, 5:52, 0:50 for GPSed 0.15mi.  Sealed up the overall Race Series Win today!  Cross that one off. :)

Taper week this past week and this week.  IMM on Saturday!

13 - Brooks Adrenaline GTS 13 - Blue Miles: 1.4816 - Saucony Kinvara 3 - Black/Red/Neon Miles: 4.76
Weight: 0.00
Comments
From DLTheo on Mon, Oct 28, 2013 at 14:27:58 from 155.130.107.42

congrats on the series win! Seems like a great effort for 1 week before the marathon. Good luck at IMM.

From Andrea on Mon, Oct 28, 2013 at 20:27:32 from 67.177.11.154

Nice tune-up for the marathon! Try to relax and enjoy the taper now :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - Taper wk 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: off work in morning for the kid's 6 month shots/checkup.  Poor little guy.  Baby hates shots more than daddy, but not by much. 

ran easy 30 min. - 4 miles before jude's apt.

PM:  after a fun strength training session involving moving the old dryer downstairs and the new dryer up the stairs, an easy 3 miles ~ 23 min.

13 - Brooks Adrenaline GTS 13 - Blue Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.223.000.000.006.22

Easy 10k w/ 3mi. MP on the track 6:35, 6:30, 6:30.  Ready to go on Saturday - let's get it on.


 

15 - Brooks Glycerin 11 - Blue Miles: 6.22
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - Weight looks good, lower back a little stiff fom moving that stupid dryer.  Carb loading today and tomorrow. 

The weather was rainy, but warm for most of the day, today.  Strong storms throughout the night to bring some slightly cooler temps for Friday and Saturday.  Saturday morning should be lower to mid 40s with partly cloudy skies and slight chance of some showers.  A little windy, maybe -- 10-15mph predicted.

Weight: 152.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: some carb loading fun - banana pancakes for breakfast.  easy 2 mi. jog and stretching.  50 degrees and partly cloudy this morning at 9am.  A little windy.  Prolly about 10mph

PM: MY buddies came up from Lexington to run the half. Nathan met up with us at my house and we headed up to expo.  Wedecided to go for an easy 45 minutes in the city before the expo - 5 mi. ~45:50

15 - Brooks Glycerin 11 - Blue Miles: 7.00
Weight: 0.00
Comments
From Jason D on Fri, Nov 01, 2013 at 18:45:27 from 166.147.104.151

Good luck, Joe.

Race: Indy Monumental Marathon (26.219 Miles) 02:50:08, Place overall: 48, Place in age division: 12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.5026.220.000.0026.72

About 40 degrees and overcast, with about 85% humidity for this morning's marathon in downtown Indy.  A couple buddies - (Tim and Thomas) from Lexington (KY) came up to run the half and stayed out my house last night.  We got up and left at about 6 from the house.  Got to the parking garage (and parked) at about 7:15.  It was a comical Friday night and race morning - Tim is a financial consultant from Kentucky, and Thomas is a heavily French-accented exercise physiologist.  They are training partners and have a lot of funny stories that come from two very different perspectives :)  The fun this morning was Tim having to go to the bathroom really bad and Thomas teasing him about it... He made it :)

Anyway, we got there and did my usual bathroom stops and little bit of jogging around after meeting up with Nathan.  We found our way up to near the front and meeted and greeted a lot of the familiar faces - with the usual exchanging of goal times and pleasantries.  I positioned myself slightly behind the half marathon guys that I know are aiming for about 1:20. 

I did catch a glimpse of the back of Jake's head on the front line :)  I was about 10 rows back, though.

The gun goes off, and away we go - right from the start, I felt like today was going to be a good day - I relax right away and fall in to a steady 6:30 pace:

6:28, 6:27, 5:44 (lost signal under bridge), 6:28, 6:31, 6:25, 6:27 -- at mile 7 or 8 the half split off, and I was surprised to find that a huge group of about 10-12 (including the 5th-10th place women) were full marathoners.  This really worked to everyone's  advantage.  I eat a gel and discover that the women had elite water tables set up with their personal nutrition (one even shared her sports drink :) ) 

Awesome friendly group that stayed together most of the rest of the race:

6:34, 6:22, 6:28, 6:32, 6:26, 6:23 -- at the half timing mat we all (still about 10 of us) cross in about 1:24:30.  I'm feeling awesome at this point and about 20 seconds ahead of my goal.  I don't start to feel like I'm pushing until after the steady climbing portion (from about 16mi - 18mi.) our splits don't seem to be affected:

6:24, 24, 26, 34, 30, 28, 18, 18, -- by about 20-22 miles the group has spread out and it is down to me, the four women, and one or 2 other guys. We are through 20 miles in 2:08:44, and I am feeling strong, considering this is a 1:30 20 mile PR.  I have continued to eat gels and really hit the aid stations well up to this point and tell myself to continue the successful trend.  I know at this point that I have the fuel and legs left to do something I have never done today (actually finish a marathon well...)

The consecutive 6:18's are real confidence builders when I notice that I still feel strong after them - in retrospect, maybe this was unwise?  At 23 miles, the four women put the hammer down and start racing each other.  The slowly spread out and I am left in the dust, hanging on to my 6:20's range, but still okay and feeling stong, enough...

6:22, 6:27, 6:23, 6:29...  until right about 24.5-25 miles - I start to cramp up in my right hamstring and little bit in my right calf - I have to focus on straightening out my leg.  Fortunately, it doesn't completely contract/lock up and I am able to continue with a hobbled/straight leg stride approach.  So, I finish up with 6:47, 6:53, and thne I trry to sprint at the finish line causing it immediatley to lock back up.  I end with a painful stiff legged (and probably comical finish line photo) 6:28 pace for last 0.39 mi. (GPSed).  I would've definitely been under 2:50 today without the cramp!  Even with that setback, huge PR today!!

2:50:08 - 26.39 GPSed

 

 

15 - Brooks Glycerin 11 - Blue Miles: 26.70
Weight: 144.40
Comments
From Jason D on Sun, Nov 03, 2013 at 07:22:26 from 24.1.80.94

You ran an excellent race, Joe. I've cramped up at that point of that race. Congratulations to you.

From SlowJoe on Sun, Nov 03, 2013 at 07:30:35 from 66.69.93.8

Wow, great race Joe. You've taken it to a new level, congrats!

From joebell1981 on Sun, Nov 03, 2013 at 10:00:21 from 99.39.133.24

Thanks guys :)

From Jake K on Sun, Nov 03, 2013 at 10:15:02 from 67.177.11.154

Congrats on the big PR Joe! Well-deserved!

From RileyCook on Tue, Nov 05, 2013 at 16:24:26 from 208.54.5.145

Congrats on a great race and the PR. It's always great to see the work pay off.

From joebell1981 on Tue, Nov 05, 2013 at 19:15:53 from 99.39.133.24

Thanks everybody :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - Yep, I ran hard yesterday.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Easy 10 min. on the bike at the gym, super slow 2 mile jog on the treadmill

13 - Brooks Adrenaline GTS 13 - Blue Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.110.001.250.007.36

PM after work: easy jog around the neighborhood with the dog - 3.36mi. - 29 min.

later PM at gym: easy jog on TM at gym w/ 4x0.25mi. hills (mod. - 6%/8mph) and a 0.25mi. pickup @1% / 10mph.  Legs are okay, actually.  4mi. total - about 30 min.

Also, 30 minutes of core and leg strength stuff using all the cool machines/equipment at the gym.

13 - Brooks Adrenaline GTS 13 - Blue Miles: 7.36
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.252.000.750.007.00

PM Treadmill at gym: WU, 2mi. AT (9.2-9.4 mph), rec., 3x0.25 mi. LT (10.4 mph), CD

easy does it - 7mi. total-52:00

14 - Brooks Adrenaline GTS 14 - Blue Miles: 7.00
Weight: 0.00
Comments
From Andrea on Wed, Nov 06, 2013 at 20:32:37 from 67.177.11.154

You feel recovered already?? That was an impressive race you ran on Sat.

From joebell1981 on Thu, Nov 07, 2013 at 04:09:54 from 99.39.133.24

:) Haha - Yes! I feel pretty good (I am as surprised as you are)! Sunday was pretty sore, and Monday was very tired, but, I really hit the foam roller and ice pretty hard since the race and the legs have come back. Still gonna be a super light week... easy efforts til Saturday.

Thanks, Andrea! By the way, awesome job on Saturday and looking good on the comeback!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.000.000.009.00

PM treadmill run at the gym: 9 mi. w/ 1mi. pickup - 73:00 total.  Light abs

14 - Brooks Adrenaline GTS 14 - Blue Miles: 9.00
Weight: 152.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off - some light core exercises

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM: 13 mi. w/ the QuaffON! group in Brown Co.  started and stopped at the Brewery.  Super easy pace - 1:51 for 13.05mi. - a few beers afterward really hit the spot :)

 

PM: easy 2 mi. with dog around the hood - 17min.

light core work

13 - Brooks Adrenaline GTS 13 - Blue Miles: 2.0014 - Brooks Adrenaline GTS 14 - Blue Miles: 13.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM: 7 mi. easy over to the gym, 20 minutes of circuits for legs/core (hit this pretty hard), 7 mi.easy back home

14mi. total - 1:52:41

13 - Brooks Adrenaline GTS 13 - Blue Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

off work for veterans day.  thanks to all our armed forces, past and present.  

early PM treadmill run: 10mi. easy pace - 1:25

Increase volume this week... back in the hundreds next week, with some 5k specific stuff

14 - Brooks Adrenaline GTS 14 - Blue Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - A little dull aching pain in several spots on the left leg.  still only a week and a half after marathon - nice and easy coming back.  Really want to be able to hit 100 next week.  Maybe 70-80 this week, but not forcing it.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.003.250.508.00

AM: early am treadmill run at the gym - its in the 20's this week.  still a little pain in the left leg, but good enough to go this morning...

warmed up jogging a mile, then into an LT mile.  Started off thinking I would go 3-4 x 1 mile repeats at this pace...

1mi. - 5:56 (10mph up to 10.2mph), jog 2 min. recovery (7.5 mph), 0.5 mi. into second rep, feeling extremely labored at 10.2 mph, so cut it short at 0.75 mi. - 4:24.  Rec. jog for 2 min. and then 0.25mi. - 1:26 (Still laboring for this...)

:(

Okay, my 5k fitness and shorter speed work is severly lacking right now, apparently...

I finish up with 4x~200m (0.13mi.) @ 12mph and call it a morning.  5mi. total - 35:45

Think I'll give a good workout another shot tonight.  Not so much: hurting pretty bad before warming up --

PM 20 minute bike, 20 minute treadmill run at gym w/ 1.25mi. Threshold run - started at 10mph and increased 0.1mph ever 0.1mi.  This was interesting - made it to 11.2mph and was huffing and puffing 1.25mi. - 7:22,   3mi. total - 20:08

 

Stationary Bike Miles: 6.0013 - Brooks Adrenaline GTS 13 - Blue Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

PM treadmill at gym after 10 min. WU on eliiptical: 1mi. WU, 3mi. AT (9.3mph) - 19:20, 2mi. easy

6mi. total - 44:10

Elliptical Miles: 1.0014 - Brooks Adrenaline GTS 14 - Blue Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - Sore and fatigued in legs - needed more recovery this week than thought.  Still blaming marathon...

Weight: 0.00
Comments
From FREYGUY on Sat, Nov 16, 2013 at 10:49:44 from 50.121.106.150

I haven't seen you for a while. just wanted to say hay.

Race: Run for the Stars 5k (3.107 Miles) 00:18:14, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.850.003.110.0015.96

AM: Super slow and easy trail running in Brown County State Park.  5 guys in our group, and a bunch of mountain bikers out this morning.  Beautiful weather - 50s this morning, 60s this evening for 5k race.

11.5 mi. - 1:49:46

PM: CR Series 5k Race - 18:14 (5:30, 5:53, 6:09, 0:40) - for 3rd Place.  First race since marathon...  Yep, I'm still recovering from that, apparently.  Note to self - don't try new Clif shots blocks (that have crazy amt. of caffeine) 45 minutes before a race ever again!  I knew the 5:30 1st mile was too fast, but was too stubborn to let the 2 lead guys go.  I ran 17:40 on this exact same course earlier this fall, which is about the same time that won this evening.

 

16 - Saucony Kinvara 3 - Black/Red/Neon Miles: 4.4817 - Salomon Speedcross 3 - Black Miles: 11.48
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.890.000.000.005.89

PM: easy running on TM at house and outside off and on avoiding the weather.  5.89 mi. total - pretty slow.  Left leg (achilles, knee, hip) feeling pretty tender still... :(

about 250 x abs exer.

13 - Brooks Adrenaline GTS 13 - Blue Miles: 3.3914 - Brooks Adrenaline GTS 14 - Blue Miles: 2.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - this week is probably what should've been going on the week after marathon and last week. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Harrison Lakes Trail - 1.25 mile hilly (and muddy today) trail loop - 5 times around - about 8 min. pace - 50 min. total.  Legs are still slow to respond and come back to life... Early am run tomorrow with Nathan and his buddy. 

17 - Salomon Speedcross 3 - Black Miles: 6.25
Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.430.000.000.006.43

4:15 AM: early morning run with Nathan and Ryan.  6.43 miles around Semour highschool and neighborhoods - 57:56.  I was really cold and early this moning - I'm glad we were taking it easy...

14 - Brooks Adrenaline GTS 14 - Blue Miles: 6.43
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.001.500.006.50

PM: abbreviated track workout - WU w/ 8 strides, 2x0.5mi, 2x0.25mi. with full recoveries - 2:27, 2:30, 71, 72.  I'm still on the fence with my left leg's condition.  Felt fine after first 0.5mi. hard running.  CD modearte jog home.

6.5 total - 45:34

12 - Saucony Kinvara 4 - Neon Miles: 6.50
Weight: 154.00
Comments
From Andrea on Sat, Nov 23, 2013 at 09:55:15 from 67.177.11.154

Those are some fast reps! Nice job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - let's call this week what it really is - recovery week number 1...

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM:Brown County Trail Run- 4 of us this morning: 12.55 mi. easy pace - 1:55:48

17 - Salomon Speedcross 3 - Black Miles: 12.50
Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.396.171.750.0010.31

early PM treadmill run at the gym.  Watching the Rams beat the Bears  and my fantasy team suck it up.

1% incline for WU at 7-7.5mph - about 15-20 min.  then into 10min. segments cutdowon from 8.5mph.   up 0.5mph every 10 minutes up through 10.5 mph.

10.5mph was in the LT zone.  Everything right up to there was upper end AT.

7.92 mi. cutdown - 50 min.

15 minutes of core and legs after. 

Feeling a lot more solid today. 

13 - Brooks Adrenaline GTS 13 - Blue Miles: 10.31
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.258.00

PM treadmill at gym - 8mi. easy pace w/ 4xhill sprints: 11.5mph @ 6% - 60min total.  These really made my heartrate skyrocket. 

13 - Brooks Adrenaline GTS 13 - Blue Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF- MY wife surprised me with a John Mayer concert tonight.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.250.0010.00

We're down in LExington, KY through Thanksgiving.  Nice to see family and friends, but pretty tiring and tough on the diet. 

AM: 4xloops around Tiff's parents house: 10k at about 7:45 pace.  Picked it up throughout the run.  Its cold, but legs are feeling better every day now.

PM: easy 4mi. on the Legacy trail w/ 4 or 5 strides - about 7:15 avg. pace.  Very cold outside still.  5k tomorrow.

 

13 - Brooks Adrenaline GTS 13 - Blue Miles: 10.20
Weight: 0.00
Race: Thoroughbred Classic 5k (3.107 Miles) 00:18:25, Place overall: 12, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.110.006.11

AM: 5k Race in Keeneland Racetrack (grounds and roads surrounding the race track).  Big race - 2400 people registered.  Hilly course and very cold this morning.  I found myself laboring with the pace after going through 1 mile in 5:35.  I really struggle up a quarter mile uphill and run a 6:15 mile 2.  Yikes.  I rallied a little bit for a 5:52 mile 3 and decent kick to pass a guy in last 0.11 - 0:40.  Still, I was thinking that I would be about a minute faster than this time today...

5k - 18:25

13 - Brooks Adrenaline GTS 13 - Blue Miles: 1.0016 - Saucony Kinvara 3 - Black/Red/Neon Miles: 5.11
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.110.000.000.0019.11

PM: House to Jay C in Seymour.  This course, again is CR 100 most of the way, SR 11 for about 4 miles, and only about 7 scary blind curves/narrow spots.  The bridge at around mile 16 of this run with barely enough room for 2-waytraffic for cars, (much less runners) will henceforth be referred to as Da Bridge.  Sprinted across Da Bridge and didn't get hit by any cars, or have anybody honk and try to scare me (as usually happens).  First Long Run since the marathon.  Pace felt fine in the mid 7's even after a terrible 5k race yesterday, so that's encouraging.

19.11 mi. - 2:25:20 (7:36 avg.) - first mile split was 8:00.00, but felt like at least 8:00.01

http://connect.garmin.com/activity/410130394

 

 

15 - Brooks Glycerin 11 - Blue Miles: 19.11
Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.160.000.000.0010.16

PM: 10.16 miles out and back - 1:17:03.  Picked it up a bit at the end.  Feeling pretty good.

15 - Brooks Glycerin 11 - Blue Miles: 10.16
Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

AM treadmill at TLAC:  12x0.25 mi.:  

4x@10.7mph / 8.5mph rec.

4x@10.8mph / 8.7mph rec.

4x@11.0mph / 8.9mph rec.

10mi. total - 69:30

Saucony Kinvara 2 - Black/Gold Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM: easy miles split up - jog over to gym, about 4 on the TM, and then jogged back home.  12mi. - 1:41:48

13 - Brooks Adrenaline GTS 13 - Blue Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.002.000.508.25

PM: 2.25mi. easy round the hood with the dawg.

PM2-TM workout at gym: WU,

4x0.13mi. @ 10.9mph, 2x0.25mi. @ 10.9mph,

0.5mi. @ 10.9mph, 2x0.25mi. @ 11.5mph,

4x0.13mi. @ 12mph.

10 min. core and legs

 

 

15 - Brooks Glycerin 11 - Blue Miles: 8.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off - feeling beat up. 3500 miles not looking realistic for this year.  Focus is arriving at ultra start line reasonably fresh.  a decent 5k, 8k would be nice int he mean time

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.782.002.900.006.68

PM treadmill: 30 min. cutdown - 4.9 mi. 9.3 mph up to 10.8mph

6.68 mi. total - 45:00

13 - Brooks Adrenaline GTS 13 - Blue Miles: 6.68
Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off again - worked 12hrs and had a wedding rehearsal in the blizzard that has hit most of Indiana/midwest?

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

am: 13 mi. TM at gym - 1:38:40

15 - Brooks Glycerin 11 - Blue Miles: 13.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM long run on the treadmill with some random hills and strides thrown in throughout the run to break the monotany.  Think I actually got up to about MP at some point.  18 mi. - 2:14:25.  I now know everything about the NCAA football bowls since I went rhough about 3 cycles of the same ESPN broadcast of yesterday's games.  Also, if you are sick enough to where you are clearing your throat every 30 seconds and sniffling please don't come in to a gym with a whole row of about 10 treadmills with one in use and set up shop right next to the one person in the gym... :(

15 - Brooks Glycerin 11 - Blue Miles: 18.00
Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.600.007.00

Long day today - woke early to get to work by 5:30a.  around 9a the wife calls panicked - apparently Jude has a food allergy to yogurt.  She had to call 911 since he swelled up and had hives all over his body popping up.  They went on ambulance ride over to the ER and I raced from Seymour to Columbus in record time.  I got there before they had given the poor little guy the "epi"... he looked awful :(  Anyway, the 4 different shots they gave him took care of it and we aited it ou in the ped wing of the hospital.  He's feeling pretty sick to the stomach from all the puking and the bout with 4 different drugs in his system.

much needed run tonight at the gym - PM - 7mi. on treadmill - 54:10.  Threw in 4xhills at about LT at 6% incline. 

13 - Brooks Adrenaline GTS 13 - Blue Miles: 7.00
Weight: 0.00
Comments
From Andrea on Wed, Dec 11, 2013 at 20:25:29 from 67.177.11.154

So he is allergic to all dairy then? I've never heard of a yogurt allergy before...is it common? Glad the little guy is okay!

From joebell1981 on Thu, Dec 12, 2013 at 19:47:11 from 99.39.133.24

That's probably the case, Andrea. The wife is lactose intol. - so yes, he's prob. got a problem with all dairy. taking him to the allergist...

thanks for the concern. :)

PS - congrats to Jake 4 CIM.

From Jake K on Sat, Dec 14, 2013 at 12:16:16 from 67.177.11.154

That has gotta be so scary... for Jude AND his parents. Glad it turned out OK.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.500.005.00

PM TM run at gym - 5mi. w/ a pickup up to 10.7mph - 38:40 total

13 - Brooks Adrenaline GTS 13 - Blue Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.001.500.006.00

PM treadmill - 10x0.15mi. LT with 0.1mi. rec.  11mph for LT, 8mph rec. @ 1%

6 mi. total - 43:30

14 - Brooks Adrenaline GTS 14 - Blue Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM treadmill at the gym: 5mi. easy - 40:00. 

D. Fish was there finishng a workout that i'm stealing:

1mi., 1200, 1k, 0.5 mi., 0.25 mi. with 2-3 min. rest. start at 5k pace and cut down to finish at about mile pace.

repeat x2.  

15 - Brooks Glycerin 11 - Blue Miles: 5.00
Weight: 0.00
Race: Joy of Giving 5k - Winter Wonderland (3.107 Miles) 00:19:05, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.450.006.110.0015.56

AM 5k: jogged from TP's house over to race - snow/sleet made for soaked socks and hat.  Slow race today - nobody amoung top 4 Quaffers really trying until 2 miles in.  Sloppy conditions and joggin mile 1 and 2... Tim and I tried to mess with the timers and crossed together... :) we also jogged home in the wintry mix.

end of series this yr - fun time with some "well mannered frivolity" after race and during awards with team QuaffON!

PM treadmill at the gym:  wanted to see some of the UK/UNC bBall game.  With no cable, the gym is a great option on a Saturday night.  Did   2x1mi. LT - 10mph,. 10.2 mph,  2x0.5 mi. LT - 10.4mph, 10.4mph with 0.25mi. rec. jogs.  7.25 mi. - 52:00 total. 

14 - Brooks Adrenaline GTS 14 - Blue Miles: 7.2517 - Salomon Speedcross 3 - Black Miles: 8.31
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.850.000.000.0015.85

AM group run in BC State Park - 25 degrees and cold in the wind.  Several spots were icy.  This is a hilly course and was approximately moderate effort most of the way. 

15.85mi. - 2:00:48

https://connect.garmin.com/activity/416214023

 

14 - Brooks Adrenaline GTS 14 - Blue Miles: 15.85
Weight: 154.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM treadmill at gym: 10mi. - 1:17:45.  

15 - Brooks Glycerin 11 - Blue Miles: 10.00
Weight: 154.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.503.500.000.006.00

PM treadmill run at the gym - WU slowly and felt every bit of the horrible diet I have been eating at the beginning of this run.  Took a little bit to get going and finally get my lungs and rest of body to decide to start working in unison...  A wierd felling.

WU for about 1.5 mi. and then started off a short 3.5mi. cutdown run.  9.2mph and increased 0.1 mph every 0.5 mi, - ended at 9.8 mph and felt pretty winded.  Not in great shape right now.

6mi. total - 43:40

14 - Brooks Adrenaline GTS 14 - Blue Miles: 6.00
Weight: 0.00
Comments
From FREYGUY on Wed, Dec 18, 2013 at 08:52:00 from 50.102.139.148

I like the new picture. Cold weather running is for the birds (snow birds haha) :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM treadmill at gym: 4x4:00/0.5mi. hills - 6% at 7.5 mph.  messed around with incline and decline throughout at random points as well.

6 mi. total - 47:52

13 - Brooks Adrenaline GTS 13 - Blue Miles: 6.00
Weight: 154.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

PM - XT @ gym - 1mi. jog, 5 min. rowing, 20 min. elliptical, light core work

Elliptical Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Beer Mile! this morning.  Four of the QuaffON! guys and I decided to give this silliness a try.  The challenge is this:  Chug a beer, run 0.25mi., Chug another beer, run 0.25mi., chug/run, chug/run.  This was not as fun as it sounds.  First of all, the weather was not ideal - 55 degrees, but pouring rain.  So, I decided to go for broke and ran shirtless as well...

After beer number one in about 30 seconds, I ran my quarter and was back at the start line for beer 2.  At this point I knew I would be a DNF.  Beer 1 was really hurting the stomach, already.  Beer 2 barely went down in about a minute, and I was a solid 2 minutes behind the leaders.  I dragged my butt another 0.25mi. and was in misery.  I got back to star for Beer 3 and could barely manage to sip any of it.  Fortunately, 2 of the other guys were in the same shape, and we agreed to call it quits.

Props to Dan and Tim for finishing.  Final time for them was 8 something.  World record for this is like 5 minutes...

ANyway, after that craziness, further craziness ensued - the rain here in Indiana had not quit since the night before, and alot of more remote roads and ditches were flooded.  The group went on a sobering 8-9 mile jog through the park in Brown County.  We mostly stuck to the very soggy trails, but ran in to a portion of the road part we were running where the water was rushing over it in a river like flow.  Fortunateley, the other guys are very familiar with the park, and waded a cross.  

We kept a pretty  good pace it felt like and this became a good adventurous hour or so of running.

Calling it 10 miles for the day, and about 80 minutes 
 

13 - Brooks Adrenaline GTS 13 - Blue Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.120.002.380.005.50

PM treadmill@1%: WU, 1mi.@10mph, 2min. rec. jog, 0.625mi.@10mph, 1:30 rec. jog, 0.5mi.@10.4mph, 1:00rec. jog, 0.25mi.@10.8mph, CD.  

Wow - these paces are depressingly slow for the effort they are requiring.  My mileage is really been down, too... these up coming 4 hr trail races should be awesome... :) 

 

 

14 - Brooks Adrenaline GTS 14 - Blue Miles: 5.50
Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

easy 30 minutes on the treadmill - apprently, that's exactly 3.5 miles.

15 - Brooks Glycerin 11 - Blue Miles: 3.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

am: easy jog testing out new tights for 50k this weekend.  willneed warmer socks and maybe something to cover the face if its this cold saturday. single digits is a bit much. 2 mi. - 14:30

early pm- using the christmas present from the wife - mag bike trainer.

no bike computer yet, but i put in a moderate effort for 30 minutes. good timing, weather wise - indoor cardio is preferable when its like 5 deg. outside...

later pm: mag bike trainer - moderate effort for 30 more minutes - I'm assuming 15mph

Vilano Bike On Mag Trainer Miles: 15.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - Merry Christmas!!  Weighed myself at the end of the day today for a good laugh - 159.0!! :(

Weight: 159.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

easy 6 mi. Terr. Lake - w/ 1.5 mi. pickup - 46:10 total.  50k Saturday

15 - Brooks Glycerin 11 - Blue Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

easy 5.25 mi. around the hood - 42:30 total.  50k tomorrow - gotta leave at 4am to get there in time :(

17 - Salomon Speedcross 3 - Black Miles: 5.25
Weight: 0.00
Race: Huff 50k (29.62 Miles) 03:50:25, Place overall: 6, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.620.000.000.0029.62

this race turned out well, but not as expected. 

http://connect.garmin.com/activity/420905810

40 degrees, but snow on the trails in Albion, IN this morning.  The course is a 2x15mi. loop with a little bit of road running, one water crossing, but about 80% of the trails were non-technical/manageable.  Partly due to the Saloman Speedcross 3's, I think - they get an A+ rating for trail running from me BTW.

Very good pacing hleped me today.  It all worked out - went out at right about what I thought was manageable, given recent low mileage in training.  Think the splits from 2 laps were almost identicle: 1:55:xx for the first lap, 1:55:xx for second. 

Lap 1: 8:03, 7:39, 43, 34, 29, 31, 38, 33, 34, 38, 45, 53, 8:16, 7:44, 7:34

Lap2: 7:59, 32, 46, 42, 50, 51, 50, 32, 8:02, 7:47, 7:26, 8:04, 8:09, 7:55, 4:31 for 0.62mi. ?  Second lap I moved up about 10 places, and was literally blowing past people - again the correct pace was planned and dialed in from the beginning (I'm very proud and surprised with myself :) )

Yeah, I don't know what was going with this course, but, it was likely that my Garmin was just losing signal.  I also stopped to use bathroom twice and a couple times required stopping at aid stations.  Much different from road races - less aid stations, and they almost require you to stop at them... at least in this trail race :(.  I hit every one - mostly just pounding about 3 gatorade cups and a water since the aid stations were at about every 4-5 miles and I carried 5 GUs with me.  Nonetheless, it worked out for my GI system for some reason, and I managed to not really ever crash.  Prob also attributed to running a manageable pace (especially in the beginning of the race)

Good race - well organized and decent enough swag/food/aid stations and directions.  The 3 hour drive wasn't too bad either.  Might do this one again if I can get some company next year.

 

IN State Park Hiking/Trail Running Miles: 29.6217 - Salomon Speedcross 3 - Black Miles: 29.62
Weight: 155.00
Comments
From FREYGUY on Sun, Dec 29, 2013 at 15:11:39 from 50.127.14.36

Hey, Great race!! As you know, I'm still fighting the 20-22 mile mark. Marathon distance should be a breeze for you now

From Jake K on Sun, Dec 29, 2013 at 15:35:12 from 67.177.11.154

Nice race Joe. That even pacing really works wonders, especially when you go beyond the marathon. Seems like you had the pace dialed in perfectly.

From SlowJoe on Wed, Jan 01, 2014 at 10:53:12 from 66.69.93.8

Wow, great job Joe. 50k, dang... Sounds like you ran a really smart race.

From Jon on Sat, Jan 18, 2014 at 15:38:06 from 107.203.52.135

3:50 for a first 50k is awesome. Good work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - I can't walk, so today is a day off from running

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I can walk now.  40 minutes on the bike trainer - call it about 10 miles.  Taking the rest of the year off from running.

Vilano Bike On Mag Trainer Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.003.000.007.20

Oh okay, one more run this year.  The Quaff guys posted about a track workout in BC, so I went to see if my legs still work.  WU, 12x400 LT, CD.  The WU at 10 minute pace did hurt! but the 400's didn't fortunately.  We were taking it pretty easy, though: 83,84,86,82,  79,80,78,78,  76,77,75,70.  Happy New Years everyone.  Tomorrow's my 33rd birthday - do I run 33 miles? :)  JK - prolly an easy 8.
 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2500.71405.05344.2421.133271.13
Brooks Ravenna 3 - Orange Miles: 268.80Brooks Ravenna 3 - Red Miles: 114.82Brooks Glyerin 10 - Blue Miles: 533.89Brooks Ghost 4 - Red Miles: 144.30Saucony Kinvara 2 - Black/Gold Miles: 188.35Brooks Ghost 4 - Blue Miles: 73.48Brooks Ravenna 3 - Blue Miles: 48.16Saucony Mirage - Black And Red Miles: 96.69Blue Nishiki 10 Speed Bike Miles: 133.08Saucony Kinvara - White And Red Miles: 74.16Ravenna 4 - Black And Red Miles: 561.00IN State Park Hiking/Trail Running Miles: 54.98New Balance Trail - Black Miles: 114.7512 - Saucony Kinvara 4 - Neon Miles: 187.40Swimming Miles: 0.66Vilano Road Bike Miles: 477.6113 - Brooks Adrenaline GTS 13 - Blue Miles: 359.5814 - Brooks Adrenaline GTS 14 - Blue Miles: 175.6315 - Brooks Glycerin 11 - Blue Miles: 144.9416 - Saucony Kinvara 3 - Black/Red/Neon Miles: 16.3517 - Salomon Speedcross 3 - Black Miles: 83.41Stationary Bike Miles: 6.00Elliptical Miles: 2.00Vilano Bike On Mag Trainer Miles: 25.00
Weight: 150.60
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