| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2663.78 | 309.35 | 184.87 | 2.25 | 3160.25 |
|
| Brooks Adrenaline - Navy Miles: 729.88 | Red Peregrine Velcro Miles: 116.30 | Hoka Arahi Miles: 534.31 | Hoka One Infinite Miles: 11.00 | Hoka Clifton 5 Miles: 85.61 | Saucony Kinvara 6 - White Miles: 51.44 | Blue Clifton 4 Miles: 14.30 | Saucony A5 - Green Miles: 60.40 | Red Peregrine NO Velcro Miles: 5.70 | Clifton 4 Blue 1 Miles: 752.55 | Saucony Peregrine - Black Miles: 1.50 | CLIFTON 4 Blue 2 Miles: 525.98 | Saucony Iso 2 - Gray Miles: 20.80 | Vilano Bike On Mag Trainer Miles: 99.50 |
| |
|
| | Race: |
Run for Literacy 5k (3.107 Miles) 00:18:35, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 |
| Happy New Year and its my birthday today. I had a great birthday today. 11 AM Series 5k Race - 18:35 for 2nd place to a high schooler. Fitness is returning. Held on to pace - 6:07, 6:03, 5:59.
|
| Brooks Adrenaline - Navy Miles: 10.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.15 | 0.00 | 0.00 | 0.00 | 12.15 |
| AM before work in Greenfield (still). 6 miles easy on some mileage not on the Pensy Trail. 54min.
Lunch time - 6 miles easy on Pennsy - 53 min.
Alot more time to train coming soon. Seymour District has hired me back in a new mgmt. role! 20 minute commute versus 1:10 minute commute. Lots of bonus time coming my way!
|
| Brooks Adrenaline - Navy Miles: 12.15 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 4.00 | 2.50 | 0.00 | 11.00 |
| 5AM: Track workout: 10x400m - roughly 5k pace with 200m jog recovery. Pretty bad. 90sec. down to about 85min. 5 mi. total - 35:14
Lunch run at work in Greenfield: 4mi. ATish . 6:50-7:10 pace 6mi. total - 44:50
Doing pretty well at keeping up with the training so far. 100mi./week is challenging with this commute.
|
| Brooks Adrenaline - Navy Miles: 11.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.04 | 0.00 | 0.00 | 0.00 | 2.04 |
| AM before work. Feel terrible after yesterday. 2mi. slow and painful. Need the day off. :(
Spoke too soon yesterday
|
| Brooks Adrenaline - Navy Miles: 2.04 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.97 | 0.00 | 0.00 | 0.00 | 11.97 |
| AM run with DAnny Fisher and DAvid Browning. Jogged over to Tipton to meet them and the Columbus North team. Jogged around the neighborhoods and chatted. jogged back home partial w/ Dave and saw his new house - very nice! 11.97 miles - 1:42
|
| Brooks Adrenaline - Navy Miles: 11.97 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.80 | 0.00 | 0.00 | 0.00 | 20.80 |
| 9AM - Long Run w/ Pace Game: Set out on a mission to go 30 miles this morning...
Fell into about 7:30 pace, and switched the workout to a Pace Game: Hit as close to 7:32 as possible for 15miles. Ran out Ppl Trails for HMar, and turned around. Struggled after about 15. Carrying a handheld of Tailwind, but only drank about half of it. Pretty warm by about 11am ~55deg. Shed all the layers and met the family for pizza.
|
| Brooks Adrenaline - Navy Miles: 20.80 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.06 | 0.00 | 0.00 | 0.00 | 6.06 |
| easy 6 - 49:26
|
| Brooks Adrenaline - Navy Miles: 6.06 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.27 | 0.00 | 2.50 | 0.00 | 10.77 |
| AM track workout: 10x400m - a lot better this morning. Dipped under 80 on last one. 5.1 mi. total - 36:09
Lunch run in the wind: 5.67 mi. - 44:23
|
| Brooks Adrenaline - Navy Miles: 10.77 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Slow TM running. Stayed home with sick kid today. 3 mi. in morming. 6mi. in evening
Really slow - watching Braveheart
|
| Brooks Adrenaline - Navy Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.54 | 6.20 | 0.00 | 0.00 | 10.74 |
| AM - slow TM. 3.53mi.
Lunch workout: 10k ATish - 6:30 to 7:00 pace (too much variability) 7.21mi total - 50:26
|
| Brooks Adrenaline - Navy Miles: 10.74 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.03 | 0.00 | 0.00 | 0.00 | 6.03 |
| Lunch run around GF. Apparently Im in GF for another month. 6 miles with some moderate effort in the ditches. 45:15. Cold!
|
| Brooks Adrenaline - Navy Miles: 6.03 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles in the snow. 1:42:11
|
| Red Peregrine Velcro Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in the snow - 1:25:51
|
| Red Peregrine Velcro Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| 4 mi. TM in the morning.
7.2 miles moderate at lunch at work - 55:02
|
| Brooks Adrenaline - Navy Miles: 11.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 3.00 | 2.00 | 0.00 | 10.40 |
| TM in the morning - incline play and cutdown over the 33 min. 4miles
Lunch Workout: 5 mile cutdcown - 6:43 down to 6:08. 6.4 miles total - 43:51
|
| Brooks Adrenaline - Navy Miles: 10.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.05 | 0.00 | 0.00 | 0.00 | 7.05 |
| Moderate 7 mile lunch run - 52:55 Still in GF
|
| Brooks Adrenaline - Navy Miles: 7.05 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Easy 7.1 mile lunch run - 57:32
|
| Brooks Adrenaline - Navy Miles: 7.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.01 | 2.00 | 0.00 | 0.00 | 8.01 |
| easy 3 miles before work on Pennsy trail. - 26:14
Mod. 5 miles at lunch - 35:34
|
| Brooks Adrenaline - Navy Miles: 8.01 |
| |
|
| | Race: |
Frosty "5" Miler (5.5 Miles) 00:46:03, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.60 | 0.00 | 5.50 | 0.00 | 6.10 |
| Frosty 5.5 mile trail Race in Brown Co. SP. Trail 4 and around Ogle Lake around Trail 8 loop and back. Rainy cold afternoon, with a lot of mud, water, and hilliness. Good trail race, and was added to the Race series this year. 3rd overall behind a couple of younger dudes that smoked me on the uphills.
|
| Red Peregrine Velcro Miles: 6.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 mile TM walk. Don't know why I am so unmotivated...
|
| Brooks Adrenaline - Navy Miles: 2.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 2.00 | 3.00 | 0.00 | 8.20 |
| TM workout: 2MP, 1.5TH, 1TH, 0.5LT 8.2 mi. total in 64 minutes
|
| Brooks Adrenaline - Navy Miles: 8.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| AM before work: 5k in 27 min.
Lunch Run: 4mi. in 33 min.
|
| Brooks Adrenaline - Navy Miles: 7.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| easy 3.2 miles before work - 25:47
|
| Brooks Adrenaline - Navy Miles: 3.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 1.00 | 3.00 | 0.00 | 6.20 |
| Lunch workout: 4x1mi. w/ 0.25 rec. jog. 6:28, 6:14, 6:11, 5:58. Dipping under 6min. was way too hard. I am just not fit at all any more. Got a long way to go.
|
| Brooks Adrenaline - Navy Miles: 6.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| easy 6 miles at lunch - 50min.
|
| Brooks Adrenaline - Navy Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 6.75 | 0.00 | 0.00 | 11.75 |
| Workout outside in the cold windy miserable weather: 0.25, 0.5, 1, 2, 3 mi. at GMP kept it at 6:30 and below. Pretty tough on the 3 miler. CD on the TM. 11.75mi. total - 1:26
|
| Brooks Adrenaline - Navy Miles: 11.75 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 1.50 | 1.50 | 0.00 | 7.50 |
| TM workout: 8/9/10's: 8mph for 1min., 7mph for 1min., 9mph for 1min., 7mph for 1min., 10 mph for 1 min., and repeat. 7.5 miles total - 65min.
|
| Brooks Adrenaline - Navy Miles: 7.50 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.61 | 0.00 | 0.00 | 0.00 | 8.61 |
| Run home from Jude's school pickup. 45 degrees and pleasant when I left. 30 degrees, gusting winds, and raining 30 minutes later - Miserable Ind. weather
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in the TM. Very cold, but, at home today. easy pace
|
| Brooks Adrenaline - Navy Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 3.00 | 0.00 | 0.00 | 8.30 |
| 4mile ctdwn on TM some other easy running on TM. So cold - stayed home from work. 8.3 miles total.
|
| Brooks Adrenaline - Navy Miles: 8.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles outside at work. 4 layers. about 8 minute pace.
|
| Brooks Adrenaline - Navy Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Shoulda coulda, but, didn't run
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.00 | 0.00 | 0.00 | 6.00 |
| 5 mile cutdown on the TM. 6 total in 41min. 9mph is a bit quick for MP still
|
| Brooks Adrenaline - Navy Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 MILE LONG RUN - Grand View out and back - 2:41. No ggod on any of my goals this spring.
|
| Brooks Adrenaline - Navy Miles: 20.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - easy 6 miles in GF. 52 min.
Lunch run - easy 7 miles - 59 min.
|
| Brooks Adrenaline - Navy Miles: 13.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.40 | 4.00 | 2.00 | 0.00 | 6.40 |
| 6.5 miles total: 6mile Ctdwn - 7 min. down to 6:12 pace. Working really hard for 6:12 pace at the end.
|
| Brooks Adrenaline - Navy Miles: 6.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Why does work suck like it does?
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Why does work suck like it does?
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Why does work suck like it does? Why am I so unmotivated?
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| TM for an hour. I am totally out of the spirit of this whole running thing
|
| Brooks Adrenaline - Navy Miles: 7.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| TM for an hour - 7 miles
|
| Brooks Adrenaline - Navy Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - easy 3 in GF - 25:30
Lunch moderate - 5.5mi. in GF - 42:13
|
| Brooks Adrenaline - Navy Miles: 8.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - suck again
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles in 16:43
|
| Brooks Adrenaline - Navy Miles: 2.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles - 38:51 at lunch.
Unknowingly, I was given a very difficult special assignment by work management folk.
|
| Brooks Adrenaline - Navy Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.00 | 2.60 |
| easy 2.6 miles before work. Work is about to pretty rough for this special assignment.
|
| Brooks Adrenaline - Navy Miles: 2.60 |
| |
|
| | Race: |
Val 10k and 4pm 5k (9.321 Miles) 00:58:17, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.68 | 0.00 | 9.32 | 0.00 | 11.00 |
| 10k Race in the morning - working hard for 6:10-6:15 pace - 38:47 for 3rd
5k Race in the afternoon - 19:30 for the win
|
| Brooks Adrenaline - Navy Miles: 11.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off :)
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 0.00 | 0.00 | 0.00 | 2.70 |
| 2.7 miles - yikes. no fitness
|
| Brooks Adrenaline - Navy Miles: 2.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off - this special assignment is tough.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles easy: 3.5 am and 4 lunch
|
| Brooks Adrenaline - Navy Miles: 7.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles easy - 1:28:16. Let's get back to it. Come on
|
| Brooks Adrenaline - Navy Miles: 11.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| 9.1 miles - 72 min. Get some time on feet and get back to some fitness.
|
| Brooks Adrenaline - Navy Miles: 9.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy 5 miles - 3 in 20:53, 2 in 16:09
|
| Brooks Adrenaline - Navy Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| Special Assgn in full swing 5.6 in 43:50 - still in GF.
|
| Brooks Adrenaline - Navy Miles: 5.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off. work got me again
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| easy 5.3 - 44:42
|
| Brooks Adrenaline - Navy Miles: 5.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy 5 miles on the canal in Indy
|
| Brooks Adrenaline - Navy Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 10.00 | 0.00 | 0.00 | 14.00 |
| Holy crap - a MP workout: 10mi. AT - managed about 7 minute miles the whole way. 14 total in 1:44:30
|
| Brooks Adrenaline - Navy Miles: 14.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy 11 miles in the start of the snow storm.
90 minutes
|
| Hoka One Infinite Miles: 11.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles easy
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.90 | 0.00 | 3.11 | 0.00 | 4.01 |
| Pink Power 5k - FTW. 19:18. Decent mile 1 and no fitness or real training of any kind = terrible mile 2 and 3.
|
| Brooks Adrenaline - Navy Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 2 x Easy 5 mile runs. Trying to get back in to it.
|
| Brooks Adrenaline - Navy Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 2 x easy 3 mile runs.
|
| Brooks Adrenaline - Navy Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.92 | 0.00 | 0.00 | 0.00 | 3.92 |
| easy 2mi. run in am before work in Seymour District.
walks at work
|
| Brooks Adrenaline - Navy Miles: 2.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4 miles before work
4 miles at lunch
|
| Brooks Adrenaline - Navy Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy 5 miles at lunch. getting more consistent
|
| Brooks Adrenaline - Navy Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Long Run: 18 miles - 2:23:23. Decent
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| easy hour - 7 miles
|
| Brooks Adrenaline - Navy Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.42 | 5.00 | 0.00 | 0.00 | 6.42 |
| 5 mile cutdown at lunch. 6.42 total.
|
| Brooks Adrenaline - Navy Miles: 6.42 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 0.00 | 0.00 | 0.00 | 1.90 |
| walks at work
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.93 | 0.00 | 0.00 | 0.00 | 4.93 |
| 4 mile easy run
walk at work
|
| Brooks Adrenaline - Navy Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mile easy run
|
| Brooks Adrenaline - Navy Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles slow - 2:08:45
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.19 | 0.00 | 0.00 | 0.00 | 14.19 |
| 14.19 miles - Harrison Lakes out and back: 1:58:40
|
| Brooks Adrenaline - Navy Miles: 14.19 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.90 | 7.00 | 0.00 | 0.00 | 7.90 |
| walk at work
7miles AT at lunch - about 7 minute pace. not quite there for this to be MP
|
| Brooks Adrenaline - Navy Miles: 7.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| walk at work
4.4 miles at lunch
|
| Brooks Adrenaline - Navy Miles: 4.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.92 | 0.00 | 0.00 | 0.00 | 0.92 |
| walk at work
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.83 | 0.00 | 0.00 | 0.00 | 1.83 |
| walks at work
| |
|
| | Race: |
Carmel Marathon (26.219 Miles) 03:15:55, Place overall: 75 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 26.20 | 0.00 | 0.00 | 27.70 |
| Carmel Marathon 2019: 3:15:5x. I'll take it with the amount of training.
|
| Brooks Adrenaline - Navy Miles: 27.70 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy 5 walks and such
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| easy 6.9 w/ walks
|
| Brooks Adrenaline - Navy Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 0.00 | 0.00 | 0.00 | 1.10 |
| walks
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
| easy w/ walking
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| easy w/ walks
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| hoosier half course jog w/ Zane and Scott B. nice and easy
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.40 | 0.00 | 0.00 | 0.00 | 18.40 |
| Easy pace long run - GV out and back. this was hard. 18.4 miles - 2:43:38
|
| Brooks Adrenaline - Navy Miles: 18.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| easy runs and walking.
|
| Brooks Adrenaline - Navy Miles: 13.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| evening run across town and walk at work
|
| Brooks Adrenaline - Navy Miles: 6.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| walks at work and a 6 mi. lunch run
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 3.10 | 0.00 | 12.70 |
| walks at work and an evening series 5k race.
ran over to the 5k out by soccer fields and airport. out and back: out with tailwind and back in to headwind. pretty rough!
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| off work. easy 4 miles in morning. started drive to Boston in afternoon.
|
| Brooks Adrenaline - Navy Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| Stopped in Bellville, OH at hotel. Got in about 4 hours of driving. jog on TM in hotel. nothing looking too promising around the hotel to run to. driving all day today.
|
| Brooks Adrenaline - Navy Miles: 4.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| Lots of Boston exploring and expo with family in tow. Definitely not taking it easy the day before. Oh well - this is about the experience. My accomplishment is getting to the start line.
| |
| |
|
| | Race: |
Boston Marathon (26.219 Miles) 03:34:51, Place overall: 10486, Place in age division: 3577 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 30.10 | 0.00 | 0.00 | 0.00 | 30.10 |
| Boston Marathon!
Made the trip, finally!! Driving from Indiana, was a 15 hour drive. Definitely a journey to get to the start line. The wife and I and the 3 and 5 year old piled in the family car and started driving on Friday afternoon. Got to Boston Saturday afternoon. Checked into the Bostonian ($500/night - what a rip off!), whic we discovered was a tiny room, with no frig, microwave, or avaialbel ice machine. terrible hotel. Valet parking was required and cost $51/night.
I'll just stick to the running portion of the story: I came to Boston in no kind of shape for running a decent marathon. The weeks preceding were my hjighest mileage weeks, and were 60 mile weeks. Showed up knowing the race was to be an experience, rather than a race. IT was every bit of the spectacle I had heard about. Wellsley girls, Boylston St., all the people, the hills, heartbreak hill, etc. A great experience. I struggled to keep the 7:15 pace as planned, but, no matter. I experienced Boston.
| |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| One mile walking
|
| Brooks Adrenaline - Navy Miles: 1.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 3.70 |
| easy jog at Niagara Falls and then walking around the State Park.
Niagara Falls itself is very cool. The hotel and area of facilitues with all the tourists traps was nasty and dirty. Don't recommend staying at the Holiday Inn for anyone interested in cleanliness in a hotel room. I don't think we caught anything...
Drove the rest of the 8 hours on home througout the rest of the day. Lot of driving and car time with the family.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| Back home now. Easy 4 miles in the morning - 34:37
walking around Edinburgh
Run home from Edinburgh (most of the way) - 9miles - 79:37
|
| Brooks Adrenaline - Navy Miles: 14.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy pace. Cold and rainy here in IN. Picked up a new course: Terrace LAke, right on Carr Hill, up and down the random 1-street neighborhood hill, and on around back down PTrl and Full Terrace LAke.
|
| Brooks Adrenaline - Navy Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 3.00 | 0.00 | 12.00 |
| Nasty outside today: 30 deg. and raining ??
TM miles: inclining for about an hour and then in to 12x0.25 miles: 8.7mph up to 9.8 mph with 0.15 mi. rec jog between. this was tough
12 total - about 2 hours.
|
| Hoka Clifton 5 Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.00 | 1.80 | 0.00 | 20.30 |
| Out and back on Ppl Trail. Long Run w/ 10x1:00 On / Off + 5xPickups at End. 20.3mi. total - 2:55:25
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 0.00 | 8.90 |
| 7 miles easy at lunch - 1 hour.
Walks at work
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 6.00 | 0.00 | 0.00 | 12.20 |
| AM - easy 2 miles in Seymour
8.1 miles w/ 6ATish - 7:20 is AT right now... yikes
walks at work
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Easy 4 miles before work - fairgrounds loop - 35:54.
Easy 10 miles PM - out and back out Carr Hill in the rain. Nice and peaceful. Started feeling pretty sluggish but worked out the kinks.
Really struggling internally with starting up legit training again. Its tougher starting in such poor fitness.
|
| Hoka Arahi Miles: 4.00 | Brooks Adrenaline - Navy Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles easy at lunch work
walk at work
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| walk
| |
|
| | Race: |
Tour de Trails 8k (4.971 Miles) 00:30:25, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.60 | 0.00 | 4.90 | 0.00 | 20.50 |
| Series race start and finish from Lincoln Park. Ran over to park from house. put in a hard effort to hang in around 6:10-6:15. Still getting back to reasonable fitness levels to expect anything beyond that pace.
Ran back home the long way. Avengers End Game in the PM
|
| Brooks Adrenaline - Navy Miles: 20.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| 8.3 miles slow and feeling sick from popcorn and a b=gallon of vanilla coke last night at Avengers. Grandview loop plus Sawmill. Decent morning other than the gut issues.
Kids birthday party today - the wife got a bouncy house apparently.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.05 | 0.00 | 0.00 | 0.00 | 14.05 |
| Easy 6 miles home from kids school in am. Happy Birthday to our little 6 year old today. 9 min pace
Easy 8 miles home from kids school in pm. 73 min.
|
| Hoka Arahi Miles: 6.05 | Hoka Clifton 5 Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| easy 20 min in am - 2.1 miles
easy 4.15 miles in pm.
300 mile month... somehow.
|
| Hoka Arahi Miles: 4.15 | Brooks Adrenaline - Navy Miles: 2.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.60 | 0.00 | 2.50 | 0.00 | 14.10 |
| easy 4 miles - am. Music helps with the motivation
Lunch failed wrokout in the wind. 4x800 TH: Very windy warmup over to Trinity track. did some strides and pickups and was feeling pretty good. Gave it go to try 6-8x800m. Heart rate and effort level spiking at 6:30 pace. Not good. Barely made it a nd recovered enough to get the jog back to work. In pretty poor condition right now. It might take every bit of the summer to get back in to the range of previous fitness.
|
| Saucony Kinvara 6 - White Miles: 8.10 | Brooks Adrenaline - Navy Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: gear test of new Ultimate Direction vest. 3.8 mi. jog over to Columbus Unit from house.
AM2: run on the canal b4 Central Office meeting. 3.2 miles
AM3: run on canal for lunch. 5 miles in the rain - 43 min.
|
| Brooks Adrenaline - Navy Miles: 12.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| miles easy at work and decided to leave early and hit some trails in the nice weather.
Grandview Trail loop was muddy and sloppy. 6.4 miles - about 80 minutes
| |
| |
|
| | Race: |
Indy 500 Fest Half (13.109 Miles) 01:25:15, Place overall: 184, Place in age division: 18 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 13.20 | 0.00 | 0.00 | 14.30 |
| Promising progress toward recovering fintess levels!
Bandit racing of Indy half in the rain. Game time decision to make the drive up to the City from Columbus this morning. There was supposed to be an I-65 hard closure starting Friday night, but, it got delayed due to the rainy weather.
Made it to the start line in time to almost get in position within corrals to not be slowed down by the crowd, but, not quite. Mile 1 was 6:40, and required a bit of effort to weave in and out of the crowd. Actually got settled pretty well in to 6:15-6:25 pace for most of the splits. Encouraging step forward in fitnedss and progress. In my rush, I forgot to wear the watch, and the phone with Strava record app. didn't work out. It apparently stopped recording somewhere around the Racecar track. I got in another high five at the racetrack finish line from Frank Shorter :)
Judging by the folks I finished around, and the percieved effort, a 1:25 was pretty close to accurate for actual finishing time. A long way to go, but, progress to be certain. Would have been nice to see splits in the end - I felt like it was a pretty good effort. Saw some familiar faces, surprisingly. Lisa S., Kevin and Gary, and even Perez. In all that crowd, its funny taht I saw that many ppl. that I knew.
|
| Blue Clifton 4 Miles: 14.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.30 | 0.00 | 0.00 | 0.00 | 21.30 |
| Long Run - Slow out to Grandview, loop around GV road, and back via CR 550/Carr Hill. Wore the new hydration vest. Successful tes. got warm near the end, and struggling. 21.3 miles - 3:15
Decent 90 mile week
|
| Brooks Adrenaline - Navy Miles: 21.30 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.80 | 0.00 | 0.00 | 0.00 | 11.80 |
| walk at work. 2 mile jog at lunch and slow run home from Jude's school
|
| Brooks Adrenaline - Navy Miles: 11.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
| off work for election
drop kid off at school and run home w/ a workout:
8x0.5 mile TH/Tempo. 2 min rec. jog btwn
Much better than first attempt last week. still slow, but, much better. 9 total - 71 min.
|
| Brooks Adrenaline - Navy Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| Lunch run: 5 miles around the work lunch loop. 38 min. Feeling a bit of fitness returning
walks at work
Evening run home from kid's playground. 7 miles slow. Felt tired and run down. Complete opposite of lunch run
|
| Hoka Arahi Miles: 7.00 | Brooks Adrenaline - Navy Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 3.00 | 0.00 | 10.10 |
| Lunch workout: 12x400 w/ 1 min. rec. jog. Dialed into correct pace for the workout. Right around 90 seconds. My slower and older self is getting smarter??
|
| Red Peregrine Velcro Miles: 8.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 0.00 | 0.00 | 0.00 | 2.80 |
| walking. really a day off
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles slow on Ppl. Trail after kids' race in Mill Race park. lots of bathroom stops and about 9 min.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 11a Long Run. Filled up the hydration pack with waters, gels and some of the equipment to be carried for Grand Canyon R2R2R as a final test for next weekend. 2 full bottles and pockets (almost full wight loaded up). 20 miles w/ Grand view loop. made 4 bathroom stops along the way. A cool rainy morning, so I guess I was a bit overhydrated. kept around 9 min. pace and felt relaxed. strong at the end. Hoka Arahi's have been some great shoes. over 1200 miles (?) and still going strong ! that's a new shoe PR for sure.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 mile lunch run with Zach. walk at work
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 4.00 | 0.00 | 11.40 |
| easy 3miles AM. slower than 9 min. pace
lunch workout: 8x0.5 mi. TH 3:09 down to 2:55. Improving, but, still a long way to go. 8.4 miles total - 59:16.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| easy 3.7 miles in Greenfield this morning. Designer peer meeting sor the State was a success.
easy 2.9 miles at lunch in GF.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| easy 6 miles at lunch. nice and sunny. walks at work
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| Easy recon running on the South Rim of Grand Canyon. run from Mather CG over to SK Trail Head along the paved rim trail. 8.6 miles - 1:27. Flew in this morning and drove from PHX airport ot Grand Canyon with 4 other guys. Car camping and R2R2R tomorrow!
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 51.60 | 0.00 | 0.00 | 0.00 | 51.60 |
| R2R2R in Grand Canyon!
Five of us caught a 5a shuttle over to South Kaibab TH. We barely made it to the bus :)
We hopped off and made our first mistake of the day: used the bathroom and got behind the large group of people on the bus, who were mostly not running or in a hurry at all.
Gear check: Ultimate Direction hydration pack with 2 x 600ml bottled in pockets and plenty of calories - Clif Bars, Lara Bars, Tuna PAcks, Jerky, and RK single packets (PB/Honey/Egg Whites)
3 of us were R2R2R from our group, but, there was alot of people doing the same thing - the trail was crowded until Phantom Ranch. We made down across the bridge over the Colorado by about 8a. Parted ways with our other 2 guys in the group and set off from Phantom Ranch up through the flat part ot Cottonwood and then on up the North Kaibab to TH on my own. Happily we agreed to our own paces at Phantom Ranch. Ran out of water w/ 1 mile to go up to the North Rim - yikes. Rested 30 minutes or so, refilled water and joined a group of Canadian folks going down to return on their own group R2R2R journey. Made it back to Phantom Ranch, and was feeling a bit beat up at this point. about 3pm, and strangely, Phantom Racnh was deserted. At this point, MY watch is showing 42 miles, and I have realized long before that GPS is not accurate. I take a break, refill water (ran out again), and head out for the final climb going up Bright Angel to the South Rim. Crossing the Steel bridge was terrifying. Steel grates are see through (watching the Colorado rush by beneath), and they move around when you step on them. I really struggled the rest of the day. Walked and power hiked most of the rest. Finshed well after dark. No Head Lamp needed. The moonlight lit the trail and a large crowd of other folks were hiking back up the trail as well.
To recap the stats:
5:30a to 8a SK TH to P Ranch (7130 ft. down to 2600 ft.) 7 miles,
8:30a to noon P Ranch to N Rim (2600 ft. up to 8120 ft.) 14 miles,
12:30-3p North Rim down to Phantom Ranch (8120 down to 2600 ft.) 14 miles,
3:30p - 9:30p P Ranch up to Bright Angel TH (2600ft. up to 6500ft.) watch died
Before watch died, total moving time was 13:33:41 and final GPS recorded an erroneous 51+ miles
|
| Red Peregrine Velcro Miles: 51.60 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.40 | 0.00 | 0.00 | 0.00 | 0.40 |
| canyon village walking around
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| walks at work. very tired and sore still
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| walk at work. soreness almost gone. probably run again tonight or tomorrow.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| walks at work. start running again tomorrow
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.90 | 0.00 | 0.00 | 0.00 | 12.90 |
| Easy pace from
Jude's school drop off to the house via the scenic route. Ppl trail over to hospital, back through Donner, Noblitt and M Race and down SR 46 Pppl trail. 12.9 miles at about 9 minute pace. No watch. Feeling it still!
|
| Hoka Clifton 5 Miles: 12.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.40 | 0.00 | 0.00 | 0.00 | 16.40 |
| Slow and Hot -- Longish run around town. Really struggled in the last 30 minutes. The shirtless hydration pack combo does not work. have some sore ribs today. 16.4 miles - 2:36.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
| easy 3.5 miles. still feeling the heat and yesterday (probably still feeling R2R2R). chilled out at the pool with family afterward.
easy 8.8 miles back from Walmart in the heat! Storm a brewing, but, never materialized
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 15.00 | 0.00 | 0.00 | 21.60 |
| Memorial Day Long Run workout starting at 9:30a. Pretty warm already.
AT Re-Building: 5,4,3,2, and pickups for last 1.5 miles. I am still feeling the GC run (I hope that's the reason). Either that, or I am not making any fitness gains over the last couple months. Struggled with keeping the 7:15-7:30 pace for AT effort... Ran most of the new Mill Race Marathon course - left out the airport section. Carried a handheld in each hand with Tailwind, non-caffenaited.
21.6 miles in 2:48:36
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 2.00 | 0.00 | 8.50 |
| am - easy 3 miles.
lunch Hill Workout on RR Burkhart Bridge at work. 4.4 miles in moderate quicknness, but decent effort level on the uphills.
walk at work
|
| Hoka Arahi Miles: 3.00 | Brooks Adrenaline - Navy Miles: 4.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 5 miles at lunch - 43:30
walk at work
|
| Brooks Adrenaline - Navy Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 8.80 | 0.00 | 12.40 |
| DINO Race series comes to Brown Co. State Park. "15k" race ino the trails. 8.8 GPS. I really raced hard today. It felt good to have somewhat successful result for current fitness. Great to have a developing core of friends in attendance as well. 5th overall in a pretty good field. 1 guy broke 60, and the other top finishers were very evenly spread out about 1 minute apart. 8.8 miles - 1:06. Did some jogging around the trails as support for for other folks as well.
kidz running to the pool and back
|
| Red Peregrine Velcro Miles: 11.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 19 mile LR. Struggling. Did some walking... Ran in the middle of the day on purpose. Almost 3 hours
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| Easy run at lunch - legs hurting and stiff. Gotta get this training going. It is June! 4.7 mi. - 43:56
walk at work
|
| Brooks Adrenaline - Navy Miles: 4.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 4.00 | 0.00 | 11.60 |
| Crushed a workout unexpecdetly. Drove over to Central Track around 9a. (had the day off work)
2mi. WU with 3 strides (100, 200, 300)
16x400 TH with 200m rec. jog in between:
89, 83, 83, 85, 84, 81, 83, 83, 83, 82, 83, 82 ,82, 82, 82, 74
8.3 mi. total - 61:32
And an easy 3.3 mi. jog in the evening
|
| Saucony A5 - Green Miles: 6.00 | Hoka Arahi Miles: 5.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| easy 5 miles in am before work - 48 minutes
walk at work
easy 45 minutes after kidz bedtime - 4.5 miles
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 4.00 | 1.00 | 0.00 | 13.80 |
| New loop around work - lunch workout: 5AT Ctdwn: Splits: 7:07, 6:56, 6:46, 6:43, 6:27
7.1 mi. total - 53:28.
Walks at work
Easy 4.5 miles in PM - 44:16
|
| Saucony Kinvara 6 - White Miles: 7.10 | Hoka Arahi Miles: 4.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| easy jog in am before work: 4.2 miles - 40 min.
easy jog at lunch: 5.7mi. - 50:42
walk at work
|
| Hoka Arahi Miles: 4.20 | Red Peregrine NO Velcro Miles: 5.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.96 | 0.00 | 0.00 | 0.00 | 15.96 |
| AM: easy 9.3 miles around town - 82:41. Good weather. Overcast and mid 60s humid
PM: easy hour - 6.66 miles :)
|
| Hoka Arahi Miles: 9.30 | Hoka Clifton 5 Miles: 6.66 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.02 | 0.00 | 0.00 | 0.00 | 22.02 |
| Easy 12 miles in the AM. Tipton Lakes out and back with a little bit of rain. 1:44
Easy 10 miles in PM. Carr Hill Rd. out and back. Raining for half of the run. 1:28
|
| Hoka Arahi Miles: 10.00 | Red Peregrine Velcro Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| walks at work
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 |
| 8x800m at Central track. 200m recovery jog. AM track Tuesday.
2:49, 53, 48, 48, 52, 50, 50, 48. Feeling pretty good about this workout and the previous from last week.
6.7 mi. total - 46:48
PM - easy 30 minutes, 3.3 mi.
|
| Saucony A5 - Green Miles: 4.70 | Hoka Clifton 5 Miles: 2.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| AM - easy 3.2 miles - 28 minutes
walks at work
Lunch run at Muskatatuck. Gravel road and a trail loop. lotta bugs already. 4.8 miles in 45 minutes.
|
| Hoka Arahi Miles: 3.20 | Red Peregrine Velcro Miles: 4.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 3.50 | 1.50 | 0.00 | 9.20 |
| Lunch workout: Windy 5mi. Ctdwn 6:45, 35, 27, 47 (headwind!), 6:08. Getting some fitness back :) 7.1 miles - 49:21
walks at work
|
| Saucony Kinvara 6 - White Miles: 7.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| walk at work.
Lunch run around the new loop. 7.2 mi. - 59:06. Feeling pretty good about being comfortable at 8 minute pace
|
| Brooks Adrenaline - Navy Miles: 7.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 10.00 | 0.00 | 0.00 | 13.20 |
| AM - mid LR / workout: 10mi. MP. The weather was decent - got ranied a little bit, but, enough to make it cooler temp. Started in a pretty comfortable range effort wise and started to struggle with the pace after about 8 miles. Stayed down around 6:45 - 6:50 pace. Improvement, but, still a long way to go to feeling comfortable at 6:30 pace. Mill Race Half course around town, watching the set up for the Cummins 100 yr Celebration. 13.2 total - 1:36
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Long Run - most of new Mill Race Course (no airport). 22 miles - 2:52. kept it under 8 minute pace, which was a challenge at times. Overcast and a bit warm. Sun actually came out for parts of the run. This area of Indiana had tornados last night. There's some damage around town, and the usual flooding.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| easy 6 mi. - out and back at work during lunch - about 9:30 pace. Feeling it from this weekend
|
| Brooks Adrenaline - Navy Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 3.00 | 0.00 | 12.20 |
| AM Track workout: 12x400m LT w/ 200m rec. jog. Continuous - very humid, so, a slow start, but, finished well: 92, 90, 88, 84, 84, 83, 82, 82, 82, 82, 81, 81, 76
6.2 total - 48:36
Lunch run: 5 miles - 43:41.
walk at work
|
| Saucony A5 - Green Miles: 4.50 | Hoka Clifton 5 Miles: 1.70 | Brooks Adrenaline - Navy Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles at lunch. Very humid and hot. A storm with more rain is coming in. Indiana is flooded
|
| Brooks Adrenaline - Navy Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy 7 miles at lunch - 56:52
walks at work
|
| Brooks Adrenaline - Navy Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy 7 miles at work at lunch - 60 minutes
walks at work.
It stopped raining and its sunny today. More coming this weekend
| |
|
| | Race: |
Firecracker 5k (3.107 Miles) 00:17:47, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 3.10 | 0.00 | 10.30 |
| Series 5k Race donwtown: Got a bit excited to be racing with alittle training under my belt.
5:37, 5:53, 5:59, 15s (short course?)
Probably could've done better with some control in mile 1. Dude that won stopped to tie his shoe about half mile in... :)
jogged slow 6 miles afterward in the rain.
|
| Saucony A5 - Green Miles: 3.10 | Hoka Arahi Miles: 7.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 7.00 | 0.00 | 0.00 | 20.00 |
| AM Long Run: Ppl Trail out and back. Last 10 miles - 3:00 MP/2:00 jog probably about 7 miles totoal at MP and harder near the end. Good stuff after starting off in a rotten state of mind.
20 miles total - 2:43:15
|
| Hoka Clifton 5 Miles: 20.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| easy 5 mile run at lumch. raining
walks at work
|
| Brooks Adrenaline - Navy Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 1.00 | 1.00 | 5.30 |
| AM track workout: 8x400m w/ 200m jog recovery.
81, 77, 78, 77, 81, 80, 82, 72
easy jogging WU w/ strides nad CD. Dodging camp kids running on the track
|
| Saucony A5 - Green Miles: 2.00 | Hoka Clifton 5 Miles: 3.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| easy lunch run at muskatuck. hot and sunny. 4.7 miles in 45 minutes
walks at work
|
| Brooks Adrenaline - Navy Miles: 4.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| 4 mile cutdown in the heat at lunch. 6:25-30 pace about all I could do today. 7 total - 52 min.
|
| Saucony Kinvara 6 - White Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| walked at work, and took the day off.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.80 | 0.00 | 0.00 | 0.00 | 22.80 |
| Induced Bonking this morning. Ran over to kids BBall game at FFY, about 7 miles. watched taht for about 1.5hrs. and then ran from there around town and back to house down Sr 11 - about 2:30 more hours of running in the quickly heating up day. Only water on the run for the bonking effect. not too bad, and I went slow enoiugh to not really hit hard.
Signed up for Tunnel Hill 100 mile. Here we go. I won't be denied this year.
Build up for running a great marathon at Mill Race at the end of Sept. with some Ultra type training sprinkled in, and then keep building up through October, and bingo - succesful 100mile in November.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.60 | 0.00 | 0.00 | 0.00 | 23.60 |
| Part 2 of double LR weekend: 23.6 mi out and back on ppl trail. hot! and some walking at the end. 3:46:30
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| easy 4.5 mi. - recovery day. 39:37. feeling decent after wknd
|
| Brooks Adrenaline - Navy Miles: 4.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 5.00 | 0.00 | 11.60 |
| am track workout - 20x400m target 5k pace w/ 200m recovery jog. kept it around 83 seconds
9.2 mi. total - 67min. Overall, a good workout. Eatin alive by some sort of bags that attacked me at the track
walks at work
|
| Saucony A5 - Green Miles: 7.50 | Hoka Clifton 5 Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.90 | 0.00 | 0.00 | 0.00 | 9.90 |
| easy runs in am and lunch - hot! also walks at work
|
| Hoka Clifton 5 Miles: 2.20 | Brooks Adrenaline - Navy Miles: 4.50 |
| |
|
| | Race: |
Sparkler Sprint (3.107 Miles) 00:19:05, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.90 | 0.00 | 3.10 | 0.00 | 19.00 |
| AM: Series 5k in Franklin, IN. Can tell I am tired and not ready for a good race in the WU. Pretty hot and humid, but, also the double LR and Tuesday 20x400 in my legs. Nothing there after about 1 mile :)
5:45, 6:07, 6:25! Hehe - Oh well - Served as a great workout, and got to spend some time with some good dudessin the CD. A couple miles in the CD and ran the course in WU
PM: Jogged home really slow from across town with a full belly of Papa Johns... 9.5 in about 92 min.
|
| Saucony A5 - Green Miles: 6.00 | Hoka Arahi Miles: 9.00 | Hoka Clifton 5 Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.85 | 0.00 | 0.00 | 0.00 | 14.85 |
| AM - slow 5 miles - very tired. 47 min.
PM - run home in midday heat from across town. 9.85 miles with a little more energy - 88:30
|
| Hoka Arahi Miles: 5.00 | Hoka Clifton 5 Miles: 9.85 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.60 | 0.00 | 0.00 | 0.00 | 22.60 |
| AM - Long Run. Did not sleep well last night - our smoke detectors decided to go off after the fireworks in the neighborhood. Pretty scary, but, they stopped going off, and we didn't see anything actually smoking or on the roof.
decent weather - overcast and not as hot. out and back on the ppl trail. went about 2.5 hours and ran out of the sports drink and water before it got rough. restarted the watch after a stupid red jeep full of high school girls rolled through a stop sign and almost ran me over in a crosswalk. They received my full wrath...
5.1 more miles with some walking - 52:58. 22.6 miles total. Remembering what its like to suffer a bit.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| easy in the am: 36:57 - 3.5mi.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| moderate lunch run - 7 miles - 51:50. Hot!!
walk at work
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 4.00 | 0.00 | 13.80 |
| AM track workout:
Trinity track before work. 8x800m at 10k (2:50-2:55 range for all) 7 total - 56 min.
5.8 miles at lunch - 51:14.
walk at work
|
| Saucony A5 - Green Miles: 7.00 | Hoka Arahi Miles: 5.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| easy 40 minutes before the interview this morning. 4.3 miles on the Pensy trail in Greenfield
Interviewed for the Greenfield CPMD position. I don't think it went very well. I just get silly and say stupid things when I get nervous. drive back to SY for the rest of the work day.
Went tot the County fair with kids and Tiff. Very hot! and I ate 2 Pineapple whips
late night run - easy and very slow, but somewhat sick from fair food. 3.1 miles - 30 min.
New Hoka Cliftons are nice and coushy.
|
| Clifton 4 Blue 1 Miles: 7.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| walked at work
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| moderate lunch run: 7mi. - 58:10. New Blue hOka Clifton 4's are cushy.
walked at work. Hot!
|
| Clifton 4 Blue 1 Miles: 7.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.80 | 11.00 | 0.00 | 0.00 | 24.80 |
| AM Long Run: 5, 4, 2 miles at MP: IT got too hard to compelte the planned 54321. I was working really hard and nt feeling to great aerobiaclly on the last miles of each 5 and 4. 2miles was cutting short the 3mile rep, after really getting deep in to the well to maintain 6:45 pace. Guess I'm not as far along as I thought. 23.3 miles total - 3:02:50. Soakedin the warm bath, and took a nap.
That helped to recover. The family went for a hike in borwn county after my nap. Trail A (horse trail). About 0.75 miles into the 2 mile loop (down and back up), we had a close encounter with a pissed off timber rattler. Crazy! With probably thousands of trail miles logged, this was the closest I have ever come to a rattle snake encounter/bite. Fortunatley, it rattled very loudly, and was about 15-20 feet away. I did catch a glimpse of it enough to see how big it was. about 5-6 feet, and a pretty impresive girth. We high-tailed it back the opposite direction.
|
| Saucony Peregrine - Black Miles: 1.50 | Clifton 4 Blue 1 Miles: 23.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.70 | 0.00 | 0.00 | 0.00 | 20.70 |
| Part 2 of double Long Run weekend: 20.7 miles Grandview out and back. A little over 3 hours. Started at 8 am, and it boy did it heat up quickly. Took it slow and easy until the end. Wore the hydration pack with 2x600ml + 1 Tailwind pack split between them. Needed both of them for sure. Good news is that the hydration pack did not hurt me this time. The trick is to wear an undershirt. Getting ahng of the heat runs aslo: White hat, White top (not shirtless), sunscreen, and most importantly, enough water and calories.
|
| Clifton 4 Blue 1 Miles: 20.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| easy 5 at lunch and a walk at work
|
| Clifton 4 Blue 1 Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 3.00 | 0.00 | 12.30 |
| AM Track workout: 12x400m @ goal 5k pace: 85, 83, 83, 83, 83, 82, 82, 82, 84, 83, 79, 72
Getting better. Its hot! 6.3 mi total - 46:43
Lunch run - easy 5 mile loop - 45:33
walk at work
|
| Saucony A5 - Green Miles: 4.50 | Clifton 4 Blue 1 Miles: 6.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Lunch run - got caught in the rain. 6 miles around CR loop and down US50 - 50:53
walks at work.
Couldn't talk myself in to an evening run as planned. Hot and tired
|
| Clifton 4 Blue 1 Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| AM easy run around neighborhood. 4 miles - 36 min.
Lunch around 7.1 mile loop - 1 hour. The "Excessive Heat" is here!
walks at work.
|
| Clifton 4 Blue 1 Miles: 7.10 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| am - slow with a Domino's gut. 30 minutes for 3 miles
lunch run in he heat. 6 mile loop around CR 340 and US50 - 53 minutes
|
| Clifton 4 Blue 1 Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 3.00 | 0.00 | 0.00 | 18.20 |
| Long Run with attempted workout fail. Out and back on Ppl trail. Lots of people out on bikes and running in the morning heat. Managed 3 miles at AT. 18.2 miles total - 2:34:11
|
| Clifton 4 Blue 1 Miles: 18.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.30 | 0.00 | 0.00 | 0.00 | 18.30 |
| LR part 2 of double. Hot and struggling. 18.3 miles around GV. 2:52. Carried the 2 bottles of hydration pack, 2 Clif bars, and a handheld. Drained all 3 water bottles, but, could only half of one Clif bar.
|
| Clifton 4 Blue 1 Miles: 18.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| easy 5k in the am - about 29 minutes
easy lunch loop - 7.1 miles in 57:34
Much cooler weather!
|
| Clifton 4 Blue 1 Miles: 10.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 5.00 | 1.00 | 0.00 | 17.20 |
| Easy run in GF on Pennsy in the AM. 5k in 26 minutes. Temp in the low 60s
Took the rest of the day off work after the interview. drove out to Grandview for some workout on hills: 6 mile Cutdown in loop 1. 7:15 pace down to lower 6 minute GAP. Working pretty hard, but, was exciting to let loose on the down hills. Took another loop around going the other way (CCW) and a easy pace. One loop = 7.1 miles. Lap 1 - 49:36, Lap 2 - 55:35
|
| Clifton 4 Blue 1 Miles: 17.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| AM - easy 3.5 in 31 minutes around the neighborhood
easy 6.1 miles at lunch - 51:33
walk at work
|
| Clifton 4 Blue 1 Miles: 9.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| AM: 3.1 miles in 28:26 around the neighborhood
Lunch run: 7.1 miles in 54:16. Lunch loop and caiught up with Zach and ran with him a little bit.
walk at work
|
| Clifton 4 Blue 1 Miles: 10.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.90 | 0.00 | 0.00 | 0.00 | 11.90 |
| AM run - easy 3 miles in 26:36
Lunch run - 6.7 miles in 58:48
walks at work
Getting fit.
|
| Clifton 4 Blue 1 Miles: 9.70 |
| |
|
| | Race: |
Kate McBurnett 10k (6.3 Miles) 00:38:56, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.30 | 0.00 | 11.30 |
| AM 10 k race at Mill Race Park. Led out and was turned around by a lazy neglectful volunteer. these folks had parked bloacking the road off at the wron intersection and told me to turn around too early. I asked them about it, and apparently everybody else was the lucky reciepient of the correction. arrived back at finish line with GPS watch reading 4.5 miles, so I kept on going through and added on the missing miles. The race director kindly gave me second place (somehow) in the official results.
6:11, 6:01, 6:00, 6:12, 6:14, 6:19 and 1:55 for the random mileage to get to 6.3 miles ( I was guessing and went long)
|
| Saucony A5 - Green Miles: 6.30 | Clifton 4 Blue 1 Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 27.50 | 0.00 | 0.00 | 0.00 | 27.50 |
| AM Long run on Mill Race course. 26.3 miles in 3:36:27. Pushed it in the last 10k after the airport section. Added some miles with some missed turns and improv to get the mileage. 1.5 handheld water bottles not enough. With an older one leaking, most of its content sloshed out through the damaged nozzle. Refill at the fire station, Donner PArk, and from a nice stranger.
Walked the 1 mile left to make the 100 mile week! First legit Hundo of the year (mostly running, and with workout, a race, and a Long run)
|
| Clifton 4 Blue 1 Miles: 27.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Lunch run - 7 miles moderate for some of it - 53:40
|
| Clifton 4 Blue 1 Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 3.10 | 0.00 | 12.40 |
| AM track workout. Started day with coffee and banana beforea trip tot Seymour and Trinity track. One of my new favorite places for workouts. Nobody is ever there. 6am start and off I went once out of the car. 2 laps around, and number 2 hit me again. took car of business, and started the workout:
2, 4, 6, 8, 10, 1200, 4x400m at LT, with 200m recovery jogs. Pretty slow and working hard aerobically. Kept just under 6 minute pace, but struggled.
Lunch run - easy 40 minutes at Muskatatuck on the gravle road. Hot! Tired...
walks at work also. This 100 is going to be tough this week.
|
| Clifton 4 Blue 1 Miles: 10.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| easy lunch run - 7.2 miles with Zach around the loop. 65:48
walks at work
|
| Clifton 4 Blue 1 Miles: 7.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Easy lunch run - 5 miles in 48:14.
walks at work
|
| Clifton 4 Blue 1 Miles: 5.00 |
| |
|
| | Race: |
Rock n Ready 5k (3.107 Miles) 00:18:20, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 3.80 | 0.50 | 7.80 |
| 7pm Series 5k Race in Seymour. A fun Friday night. Finish line had Free Pizza and beer (for sale) with live music. Brooklyn Pizza. 5:45, 5:55, 5:56, 0:43. working hard in the heat FTW
|
| Clifton 4 Blue 1 Miles: 7.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| Easy hour - 6.7 miles in the AM. Recovery week over. Harder LR tomorrow.
|
| Clifton 4 Blue 1 Miles: 6.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 10.00 | 0.00 | 0.00 | 18.00 |
| AM Long Run with 10AT - Was really hoping for better after an easier week. kept right around 6:55 pace for 10 miles, but, really struggled to maintain the pace. Don't know what to think of this. Thought I was in better shape. 18 miles total - 2:18:41
|
| Clifton 4 Blue 1 Miles: 18.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| AM - easy 30 minutes befoer work in the nice morning coolness around the neighborhood.
Lunch run in the heat. Felt pretty rough the whole way. 8 miles - 72:38
walks at work. Feeling pretty tired. Gotta ramp up the training now...
|
| Clifton 4 Blue 1 Miles: 13.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 5.00 | 0.00 | 9.60 |
| Lunch track workout in the heat:
5x1mi. - 6:23, 6:18, 6:16, 6:16, 6:11
Struggled in the heat on the black asphalt track.
Walk at work in the afternoon - very hot
Maybe an easy run this evening when it will hopefull cool down
|
| Clifton 4 Blue 1 Miles: 8.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| easy 6 - 58 minutes in the am.
easy 5.5 at lunch - 43:20
|
| Clifton 4 Blue 1 Miles: 11.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| Lunch workout around the "big loop" 6mi. AT Ctdwn 7:10 down to 6:46
7 miles total - 52:08.
walk at work
|
| Clifton 4 Blue 1 Miles: 7.05 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| easy 7.1 mile lunch run - 63:38
walk at work
|
| Clifton 4 Blue 1 Miles: 7.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 12.00 | 0.00 | 0.00 | 20.00 |
| Long Run w/ 12 AT
Ran a good amount of miles with and around the Columbus Run Club. Nice to move some company for part of it.
20 total - 2:28:28
|
| Clifton 4 Blue 1 Miles: 20.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 32.10 | 0.00 | 0.00 | 0.00 | 32.10 |
| Long Long Run: Out CarrHill/Youth Camp to the back of Grandview loop, 2xloops around Grandview, and then back YC/CH. The Donut challenge was going on at Grandview. Donut challenge for some crazt bike riders is a s follows: 7 miles on bike around grandview loop, eat donut, 7 miles around grandview, eat donut, repeat... until you reach a dozen!! 84 miles a dozen donuts, and then you are supposed to run a loop. I happend to be going the opposite way around the loop, and most of the riders were getting around about twice for my one lap. A lead pack and few other fast ones were more like 3! Good times and made the LR a bit easier (while at GV). Really struggled over last 5 miles. Walked a bit, and was hurting! Along way to go for being ready for 100.
|
| Clifton 4 Blue 1 Miles: 31.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Run home from Jude's soccer practice. Took it nice and slow. 7.2 in 69:27. walked at work also. Feel a sickness coming on... the 4 year old puked everywhere in the car.
|
| Clifton 4 Blue 1 Miles: 7.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Oh no! horrible - I feel horrible. Achy and sinus pressure with runny nose. Nyquil and bed. No work. First zero day in a while. May 29th
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| Easy lunch run, feeling like garbage. 7.1 miles - 63:51. walks at work, also feeling like garbage.
|
| Clifton 4 Blue 1 Miles: 7.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| easy lunch run. 5.9 miles around CR 340 loop. walk at home with boys biking/bigwheeling
|
| Clifton 4 Blue 1 Miles: 5.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| easy 3.5 miles in the am. Full work day with a special meeting in the afternoon up north. Tail end of sickness and rally milking this sickenss recovery week for all its worth
|
| Clifton 4 Blue 1 Miles: 3.50 |
| |
|
| | Race: |
Sprint w/ the Spirit (3.107 Miles) 00:18:33, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 3.10 | 0.00 | 6.20 |
| Still sick. Took an easy week, and struggled with the gut and breathing this morning.
5:47, 5:55, 6:02,
easy WU and CD
|
| Saucony A5 - Green Miles: 4.70 | Clifton 4 Blue 1 Miles: 1.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| Easy jog of Mill Race 1/2 coure. 13.2 miles - 1:58. Very tired still
|
| Clifton 4 Blue 1 Miles: 13.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM - easy 4.3 - 39:23
Lunch run struggle mode - 7.1 miles - 60:22
walks at work. Hot!
|
| Clifton 4 Blue 1 Miles: 11.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| easy 4 miles in am - 37 min.
Lunch run struggling, tired, and hot: 46:45 - 5 miles
Walks at work and at home.
|
| Clifton 4 Blue 1 Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
| Lunch run at work. new 9 mile loop. Went for some MP miles and didn't feel good. 67:04
walk at work
|
| Clifton 4 Blue 1 Miles: 8.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
| 7 miles easy at lunch -64:15 with Zack
walk at work in the rain.
jog in the evening with boys while they rode bikes
|
| Clifton 4 Blue 1 Miles: 8.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 0.00 | 0.00 | 0.50 | 14.80 |
| am: 5.25 miles around neighborhood - 40:05. Strides at the end
Ltook half day off work. End of a long job interview process that didn't pan out. 9 miles home from Jude's school after pickup/ 75 min.
evening walk after lots of pizza
Still feeling a bit sick- sinus infection still?
|
| Clifton 4 Blue 1 Miles: 14.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Easy 8.3 miles over to Blackwell for a morning of soccer. Jude had game 1 at 8:30. they won! Jude and I jogged alittle bit between games. Sawyer at 10a. I lost track of their score (4 year olds). Easy pace back home with some add on of Pppl Trail. Did some pickups at the end. 10miles - 89:30. Beautiful weather - mid 50s up to about mid 60s by early afternoon.
|
| Clifton 4 Blue 1 Miles: 19.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 10.00 | 2.40 | 0.00 | 17.90 |
| 10 AT + 8x2min. TH on Mill Race course mid-day. Missed out on a cooler morning sleeping in. Got pretty tough on the 10 miler to keep it around 7 minutes... 17 miles total - 2:07.
walked with the boys in the evening.
|
| Clifton 4 Blue 1 Miles: 17.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles with pickups and pace changes at lunch - 58:45. Nice little drizzle and some cooler temps, though feeling pretty fatigued after yesterday's LR
|
| Clifton 4 Blue 1 Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| Easy 2.7 miles am - 25 minutes and a light drizzle
Easy lunch run with Zach - 7.2 miles - 65:02
walk at work.
Interesting day as I announced that I was taking a promotion to go to another District. CPMD in Greenfield District.
|
| Clifton 4 Blue 1 Miles: 10.10 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 0.00 | 0.00 | 2.30 |
| walks at work.
|
| Clifton 4 Blue 1 Miles: 1.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| am - 5.5 mile easy - 47:18.
pm - 4.1 miles - 38:08
walk at work
|
| Clifton 4 Blue 1 Miles: 9.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 0.00 | 0.00 | 0.00 | 1.40 |
| walking around - trying to run a hard marathon tomorrow.
| |
|
| | Race: |
Hamilton Nightglow Marathon (26.219 Miles) 03:02:48, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.20 | 26.20 | 0.00 | 0.00 | 26.40 |
| Really cool little Saturday night marathon in Hamilton, OH. Start time 6pm, with a small number of entrants in full marathon (72 finishers). 4 loops on a paved course along the river. Got dark for last lap. The whole course is lit up - pretty cool.
Felt decent for most of the race aside from eating a little too soon up before the race. Small pasta bowl 2 hours before... Had some pretty bad side stitches in the last 10k.
6:36, 51,, 52, 49, 48, 52, 48,42,48, 51,52, 54, 48, 48 -- Half split in 1:29 - Sitting in 5th place
49, 51, 48, 47, 57, 54, 58, 7:04, 7:10, 7:37, 8:02, 7:52, 1:26 for 0.2 - passed two guys on last lap, but, only saw one of them...
Decent time, 3rd place, and a BQ for my oldness - 3:02:48
|
| Clifton 4 Blue 1 Miles: 26.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| We drove back from Hamilton Marathon to Greenfield to explore a little bit. Hit up the model house to talk to Arbor, and a couple of parks. Applebees for lucnh good recovery day and time with the family.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Lots of preparing of the house to sell.
8 miles easy around Grandview. Labor Day off work, and made the best of it.
|
| Clifton 4 Blue 1 Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| easy lunch run. 7.2 miels - 65 min.
walk at work
|
| Clifton 4 Blue 1 Miles: 7.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| easy morning run in Greefield on the Pensy. 6 miles in 54 minutes.
|
| Clifton 4 Blue 1 Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| easy afternoon run - 3.4 miles in 29 minutes. Getting house ready to sell.
|
| Clifton 4 Blue 1 Miles: 3.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Easy 5 miles in the am before work - 44:49
Easy lunch run on some new roads in Seymour. CR closed for construction all over the place.
6 miles - 53:14
walks at work
|
| Clifton 4 Blue 1 Miles: 11.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 5.00 | 3.10 | 0.00 | 17.50 |
| AM - run over to 5k Series race. 5miles MP with 6.5 miles total in 46:05
5k Race effort - definitely slower after the MP miles preceding. 5:53, 6:00, 6:11 splits on Pink Power course where I notoriously slow down on last mile.
Easy 7.1 miles jogging around town and over to soccer fileds for the boys soccer games. about 10 minute pace :)
|
| Clifton 4 Blue 1 Miles: 17.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| slow recovery 35minutes
|
| Clifton 4 Blue 1 Miles: 3.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 5.50 | 0.00 | 9.60 |
| Lunch workout: 4x1mi., 2x0.5, 2x0.25mi. TH about 6:15 pace. 8.6 total - 59:15
walk at work
|
| Clifton 4 Blue 1 Miles: 8.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.10 | 0.00 | 0.00 | 0.00 | 0.10 |
| nope
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| easy 4 mi. - 35:09
|
| Clifton 4 Blue 1 Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| walk at work.
very hot - 6.1 miles in the evening - over 1 hour
|
| Clifton 4 Blue 1 Miles: 6.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| easy 4 miles at lunch - 35:02.
Slow and struggling home from Jude's school pickup. 11.1 miles - 1:40:27
Feeling pretty tired
|
| Clifton 4 Blue 1 Miles: 15.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 3.00 | 0.00 | 0.00 | 7.10 |
| AM - 3mi. AT and can't get motivated right now. 7.1 total - 54:39
|
| CLIFTON 4 Blue 2 Miles: 7.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 9.00 | 0.00 | 0.00 | 10.50 |
| AM Workout: 9AT struggling with 7 minute pace. Wonderful. 10.5 total - 1:16:48
|
| CLIFTON 4 Blue 2 Miles: 10.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 3.00 | 0.00 | 10.70 |
| Lunch workout: 10k paced Ladder: 400, 600, 800, 1k, 800, 600, 400. Very hot and himid at the track at noon today. 8.6 total - 68:28
walks at work
|
| CLIFTON 4 Blue 2 Miles: 10.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.80 | 0.00 | 8.00 |
| Lunch Run w/ 8xPickups (20-20 seconds hard running). 7 miles total - 60 minutes
walk at work.
|
| CLIFTON 4 Blue 2 Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| walk at work am.
Run home from Seymour to Columbus. Started at 1pm, and felt pretty strong most of the way. The water fountain at the fire station on CR400 was a life saver. 21 miles - 3:04:50
|
| CLIFTON 4 Blue 2 Miles: 21.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| easy recovery jogs to and from the Columbus Unit. Pick up and drop off of car for work. about 3.8 miles one way. walked with the family in the evening, which is always an adventure. Sawyer fell and skinned his knee.
|
| CLIFTON 4 Blue 2 Miles: 7.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| Lunch run around the big loop. 7.1 miles - 1 hour. pretty warm weather.
walks at work
|
| CLIFTON 4 Blue 2 Miles: 7.10 |
| |
|
| | Race: |
SoL 5k (3.107 Miles) 00:19:11, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.83 | 0.00 | 3.15 | 0.00 | 6.98 |
| AM series race: 5k - 19:11 Ran by myself in 2nd place, and struggled with 6:00 pace in the last mile.
6:02, 5:54, 6:17, 1:01 for partial. The last mile has the hills, but, I have really missed this piece of my fitness after going away from the quality track owrkouts I had for a couple of weeks in July. Mill Race Marathon in a week and then onward and upward to the Tunnel Hill 100 miler in November.
|
| CLIFTON 4 Blue 2 Miles: 6.98 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| AM - easy 9 miler around Tipton Lakes neighborhood. 80:33. Feel decent
Lunch Run - 8.5 mile loop out CR200/400 and Deaver - 77:51. Didin't feel decent on this one.
|
| Clifton 4 Blue 1 Miles: 17.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.70 | 0.00 | 8.00 |
| Lunch run w/ 8 x Pickups. 7 miles - 59:33.
walk at work. Strava Summit tells me I am in better shape than I was for last year's Mill Race Marathon...
|
| Clifton 4 Blue 1 Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| easy lunch run with Zach: 7.2 miles - 66:55
walks at work
|
| Clifton 4 Blue 1 Miles: 7.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 2.00 | 0.00 | 7.10 |
| 5 mile lunch run w/ 8x0.25 miles at 5k
walks at work
|
| CLIFTON 4 Blue 2 Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.00 | 2.40 |
| walks at work.
Kids run with Sawyer at Mill Race.
| |
|
| | Race: |
Mill Race Marathon (26.219 Miles) 03:14:33, Place overall: 12, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.50 | 0.00 | 0.00 | 26.50 |
| This year's installment of the Mill Race Marathon. Warm from the start - 70 degrees and climbed in to the 80s. Great time with Nathan, Heidi, and then an Oliver appearance after the race. Heidi almost Pred in the Half, and Nathan suffered through the Full like me. :)
Went pretty well for the first 15 miles for me before it went south: 6:50, 49,47, 54, 44, 46, 51, 48, 45, 43, 45, 48, 38, 45, 44 - Hung on to the lead females up through this point. They held strong and ran 2:55, and 3:00 respectively.
I let them go shortly before the airport section. And then my day was not as fun: 7:14, 7:19, 7:33, 7:59, 7:49, 8:04, 8:12, 8;20 8:32, 8:34, 8:32, 4:34 for 0.54 miles. Looking at my heart rate data, I started to struggle when it went above 160-165. Which is strange because I was in that range for the entire second half of the marathon that was 1 month ago. (Humidity?)
3:14:33 - 12th male place overall. Good time eating pizza and beer downtown with The Frey's afterward. We did not win the truck give-away again.
|
| CLIFTON 4 Blue 2 Miles: 26.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| enjoyed a fantastic day off watching football. recovery week to follow
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| easy jog at Muskat. 2miles on the gravel - 10 minute pace
walk at work
|
| CLIFTON 4 Blue 2 Miles: 2.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 0.00 | 0.00 | 2.10 |
| walked at work and enjoyed pizza buffet for lunch
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| easy 9 miles home from Jude's school. about 9 minute pace and not feeling awful.
|
| CLIFTON 4 Blue 2 Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| walked at work. enjoying the recovery week
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| zero miles
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM moderate run in the 45 degree temperature! 10 miles out and back to Tipton Lakes. Fall is finally here (1 week after Mill Race :( ) Ran about 7:15 pace for some of the miles and felt just fine. 5 Full Weeks until Tunnel Hill 100 miles. Long Run tomorrow. 30+ miles
|
| CLIFTON 4 Blue 2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy in the morning - 87:14
|
| Clifton 4 Blue 1 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 5.00 | 2.00 | 0.00 | 11.60 |
| Lunch Workout: 7 mi. Ctdwn.
walk at work
2mile jog in evening
|
| Saucony Iso 2 - Gray Miles: 9.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 0.00 | 0.00 | 2.30 |
| walking it off
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.30 | 1.00 | 0.00 | 4.30 |
| Lunch time workout: 1 mi. TT - 5:33 :(
walk in afternoon
|
| Saucony Kinvara 6 - White Miles: 4.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 2.00 | 0.00 | 6.10 |
| Track workout: 8x400m: 2 sets of 4 w/ the 4th harder effort. Snuck under 75 on the last rep
walks at work
|
| CLIFTON 4 Blue 2 Miles: 4.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.20 | 0.00 | 0.00 | 0.00 | 19.20 |
| Time for some big mileage as a last push of aerobic stuff for TH 100 mile. Took off work today for kid's fall break. 7am run around Tipton loop + neighborhood loop. It is warm outside still, with rain coming in this evening and afternoon. 11.4 miles - 1:46:43. Intentionally slow
Afternoon loop around GV + a trip up Sawmill hill. 7.7miles - 73:33
|
| Clifton 4 Blue 1 Miles: 19.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| Morning run b4 trip to Marengo caves with kids. 14 miles on Ppl Trail - 1:51:28. Pushed it alittle bit in a couple spots. Saw the Col. Run club people running the other way.
Hiking through the Marengo Cave. Their nature trail was also lame... Cold and I hit my head on a stalactite. Stupid cave.
|
| Clifton 4 Blue 1 Miles: 14.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.20 | 0.00 | 0.00 | 0.00 | 21.20 |
| Piling on the miles: Morning run around Tipton loop + some, paused for a drink and then a couple more miles. 1:43 total. Family heading down to KY for the day without me. Ran in the afternoon for some more miles: 9 miles in 79:39 - Tipton loop again.
|
| Clifton 4 Blue 1 Miles: 21.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.28 | 0.00 | 0.00 | 0.00 | 16.28 |
| AM - Columbus Figure 8: TLake, 46, MRace Ppl Trail, SR11. 16.28 miles - 2:27:30
|
| CLIFTON 4 Blue 2 Miles: 16.28 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 1.84 | 0.00 | 6.34 |
| Track workout at Trinity H.School at lunch:
1,2,3,2,1,2,3,2,1,2,300m, and an 800m - Pushing it and the left knee is aching.
6.34mi. total - 52:48
|
| Saucony Kinvara 6 - White Miles: 6.34 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| walk at work
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.15 | 0.00 | 0.00 | 0.00 | 12.15 |
| 3 Easy runs after work: 4 miles at a time - one run home from the Columbus Unit, one run around fairgrounds, and one run around the neighborhood.
|
| CLIFTON 4 Blue 2 Miles: 12.15 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.67 | 0.00 | 0.00 | 0.00 | 8.67 |
| Lunch run around the big loop: 8.67 miles in 73 minutes. Feeling a bit fatigued at the edn after starting stronger.
|
| CLIFTON 4 Blue 2 Miles: 8.67 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 mile long run - out and back Carr Hill, SR 46, MRace to Donner, Pppl Trail to Hawcreek brdige, and turned around
|
| CLIFTON 4 Blue 2 Miles: 20.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| |
| Saucony Iso 2 - Gray Miles: 11.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| |
| CLIFTON 4 Blue 2 Miles: 3.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| |
| CLIFTON 4 Blue 2 Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| |
| CLIFTON 4 Blue 2 Miles: 2.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 6.00 | 0.00 | 0.00 | 16.40 |
| 2 x 3 mi. AT at walk times
|
| CLIFTON 4 Blue 2 Miles: 16.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| Awful cold raining run. Rain jacket fail
|
| CLIFTON 4 Blue 2 Miles: 11.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| easy 6 in the am
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| |
| CLIFTON 4 Blue 2 Miles: 15.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| |
| CLIFTON 4 Blue 2 Miles: 8.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| |
| CLIFTON 4 Blue 2 Miles: 7.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 0.00 | 8.90 |
| 8.9 miles walking on TM - 2:30
|
| CLIFTON 4 Blue 2 Miles: 8.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| CLIFTON 4 Blue 2 Miles: 2.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| |
| CLIFTON 4 Blue 2 Miles: 5.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 3.70 |
| |
| CLIFTON 4 Blue 2 Miles: 3.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.00 | 2.40 |
| |
| CLIFTON 4 Blue 2 Miles: 2.00 |
| |
|
| | Race: |
Tunnel Hill DNF No. 3 (26.8 Miles) 04:06:27 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.80 | 0.00 | 0.00 | 0.00 | 26.80 |
| I suck at 100s. Ran in to an old buddy and decided to run too fast. DNF at marathon distance. Dumb.
|
| CLIFTON 4 Blue 2 Miles: 26.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| |
| CLIFTON 4 Blue 2 Miles: 3.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| 3 runs
|
| CLIFTON 4 Blue 2 Miles: 9.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| |
| CLIFTON 4 Blue 2 Miles: 7.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
| ran moderately fast at lunch
|
| CLIFTON 4 Blue 2 Miles: 7.60 |
| |
|
| | Race: |
Hilly Half (13.109 Miles) 01:50:00, Place overall: 10000, Place in age division: 10000 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 12.00 | 0.00 | 0.00 | 18.00 |
| Hill Half - Dizziness at mile 12. Couldn't stand up. Barely stumbled across the finish line with assistancefrom others. Was in 3rd when this started happening. probably about 1:27 pace.
|
| CLIFTON 4 Blue 2 Miles: 18.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Make up for yesterday. LR on still shaky legs. 19 miles - 2:53
|
| CLIFTON 4 Blue 2 Miles: 19.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.00 | 2.60 |
| walking at work
cycling on trainer - 6miles in 20 min
|
| Vilano Bike On Mag Trainer Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| easy 2.5 on the TM - 30 min.
|
| CLIFTON 4 Blue 2 Miles: 2.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| walks at work
mod 5.3 miles at lunch - 42:50
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 0.00 | 0.00 | 2.10 |
| walks at work
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| walk at work
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| TM walking. 6.2 miles - 1:42
7miles on bike trainer - 25 min.
7miles on bike trainer - 24:00
|
| Vilano Bike On Mag Trainer Miles: 14.00 | CLIFTON 4 Blue 2 Miles: 6.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 1.00 | 3.00 | 0.00 | 15.20 |
| AM workout - 3x1mi.
Pm easy
PM2 real easy
|
| CLIFTON 4 Blue 2 Miles: 15.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| |
| CLIFTON 4 Blue 2 Miles: 7.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.90 | 0.00 | 0.00 | 0.00 | 9.90 |
| |
| CLIFTON 4 Blue 2 Miles: 7.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| |
| CLIFTON 4 Blue 2 Miles: 4.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 31 minutes for 10 miles on bike trainer.
walks at work
|
| Vilano Bike On Mag Trainer Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 2.50 | 0.00 | 8.70 |
| 10x0.25 on TM. 8.7 total - 70min.
bike trainer miles: 9mi - 25min.
|
| Vilano Bike On Mag Trainer Miles: 9.00 | CLIFTON 4 Blue 2 Miles: 8.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 2.00 | 0.00 | 10.00 |
| TM Workout: 30 minutes Ctdwn, 20 minutes moderate. 10 miles total - 1:22:50
|
| CLIFTON 4 Blue 2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| lunch run and a walk at work.
|
| CLIFTON 4 Blue 2 Miles: 4.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| walk at work and a TM workout: 12x0.25miles: 9.5mph up to 10.7. 7 totoal - 49 minutes
|
| CLIFTON 4 Blue 2 Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| easy outdoor running
|
| CLIFTON 4 Blue 2 Miles: 3.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 2.00 | 0.00 | 8.40 |
| walks at work anda 5mile with some tempoing
|
| CLIFTON 4 Blue 2 Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.50 | 0.00 | 5.00 |
| TM with some pickups. 5miles - 40 min.
|
| CLIFTON 4 Blue 2 Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| TM -easy hour - 7 miles.
Bike Trainer - easy 30 minutes - 10.5 miles
|
| Vilano Bike On Mag Trainer Miles: 10.50 | CLIFTON 4 Blue 2 Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| TM - easy 3 miles - 32 minutes
Bike Trianer - easy 30 minutes - 10.5 miles
|
| CLIFTON 4 Blue 2 Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 2.75 | 0.25 | 6.40 |
| TM workout: 12x0.25miles - 10 mph up to 12 mph.
Core, Legs with Body weight, and bicep curls (hahaha)
|
| CLIFTON 4 Blue 2 Miles: 6.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| TM: 5.7 miles in 45 minutes
Core, Lunge, Squat - 10 minutes
|
| Clifton 4 Blue 1 Miles: 5.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 4.00 | 0.00 | 10.10 |
| walks at work and
TM workout at lucnh: 3x1mile: 10, 10.1, 10.2 mph, and 4x0.25: 11, 11.5, 12, 12mph. Good stuff - was happy with this one.
|
| Saucony Kinvara 6 - White Miles: 6.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| TM w/ some incline - 4 miles - 35 minutes.
walks at work
|
| CLIFTON 4 Blue 2 Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| TM - 5miles in 44 minutes
walk at work
|
| CLIFTON 4 Blue 2 Miles: 5.00 |
| |
|
| | Race: |
Santa 5k (3.107 Miles) 00:19:18, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 3.10 | 0.00 | 4.10 |
| Wow - I am in a whole other realm of fitness right now. I can barely hang on to 6 minute pace in a 5k, even with a couple weeks of specific training. 2nd place - and the first place guy was a scrub...
|
| Saucony A5 - Green Miles: 4.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| |
| CLIFTON 4 Blue 2 Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| walks
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 0.00 | 0.00 | 0.00 | 1.40 |
| walks
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 10 miles bike trainer - 27:30
|
| Vilano Bike On Mag Trainer Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| 3.2 miles on the TM - 30 min.
10 miles on the bike trainer - 29 minutes
|
| Vilano Bike On Mag Trainer Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| walk on TM and jog outside - 5.2 miles
10 miles on the bike trainer - 30min.
|
| Vilano Bike On Mag Trainer Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 6 miles on the TM - 1200 Vertical according to incline, 1000 calories - 1 hour of hard work
7 miles outside - 59:48
|
| CLIFTON 4 Blue 2 Miles: 13.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| easy 7mile jog - 63:20
10 miles on bike trainer - 30:10
|
| Vilano Bike On Mag Trainer Miles: 10.00 | CLIFTON 4 Blue 2 Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 0.00 | 0.00 | 2.10 |
| walks
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| easy lunch run and walks at work
|
| CLIFTON 4 Blue 2 Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| easy am run - 7 miles
easy pm run - 2.3 miles - Go CATS!
|
| CLIFTON 4 Blue 2 Miles: 9.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| TM run with Vertical. 6 miles in 55min. w/ 456 Vt.
10 miles on Bike trainer - 30 minutes
|
| Vilano Bike On Mag Trainer Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 4.00 | 0.00 | 0.00 | 5.30 |
| TM at Anytime - 5.3 miles total - 37 min. cranked it up for most of the run and felt good on an actual stable TM.
|
| Saucony Kinvara 6 - White Miles: 5.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2663.78 | 309.35 | 184.87 | 2.25 | 3160.25 |
|
| Brooks Adrenaline - Navy Miles: 729.88 | Red Peregrine Velcro Miles: 116.30 | Hoka Arahi Miles: 534.31 | Hoka One Infinite Miles: 11.00 | Hoka Clifton 5 Miles: 85.61 | Saucony Kinvara 6 - White Miles: 51.44 | Blue Clifton 4 Miles: 14.30 | Saucony A5 - Green Miles: 60.40 | Red Peregrine NO Velcro Miles: 5.70 | Clifton 4 Blue 1 Miles: 752.55 | Saucony Peregrine - Black Miles: 1.50 | CLIFTON 4 Blue 2 Miles: 525.98 | Saucony Iso 2 - Gray Miles: 20.80 | Vilano Bike On Mag Trainer Miles: 99.50 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|