| 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.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3054.90 | 192.14 | 223.02 | 11.46 | 3481.52 |
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| CLIFTON 4 Blue 2 Miles: 356.75 | Vilano Bike On Mag Trainer Miles: 53.10 | Saucony Iso 2 - Gray Miles: 467.66 | Saucony Kinvara 6 - White Miles: 23.70 | Clifton 4 Blue 1 Miles: 172.95 | Hoka One Infinite Miles: 127.88 | Saucony A5 - Green Miles: 15.70 | Red Peregrine Velcro Miles: 47.84 | Red Peregrine NO Velcro Miles: 38.53 | Blue Arahi 4 Miles: 983.34 | Vilano Road Bike Miles: 252.07 | Saucony Kinvara 11 Miles: 218.63 | Saucony Peregrine - Black Miles: 1.00 | Blue Arahi 4.2 Miles: 651.77 | Nordictrack TM Miles: 72.08 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Easy Mill Race out and back on my 39th Birthday. Finished stronger than started for sure - 1:54 for 14 miles
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| CLIFTON 4 Blue 2 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.35 | 4.00 | 0.00 | 0.00 | 13.35 |
| Hilly Half Marathon at lunch. Out and Back on some Hilly Country Roads South of Seymour. Finished strong. 13.35 - 1:37:19.
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| CLIFTON 4 Blue 2 Miles: 13.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Half Marathon - Out and Back to Mill RAce. 13.1 miles - 1:48:28
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| CLIFTON 4 Blue 2 Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Anohter Mill Race out and Back. 14 miles - 1:58:32 with 3 bathroom stops
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| CLIFTON 4 Blue 2 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| Easy 2.3 miles around neighborhood loop in am.
Easy 8.7mi. at lunch - 1:14:25
walk at work
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| CLIFTON 4 Blue 2 Miles: 11.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.60 | 0.00 | 0.00 | 0.00 | 11.60 |
| Mod 6.5 Ctdwn at lunch
Easy 5 in the evening right before sunset (5:15 pm)
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| CLIFTON 4 Blue 2 Miles: 11.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Easy HM for lunch - same hilly course. 1:42:15.
Walks at work
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| CLIFTON 4 Blue 2 Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.70 | 0.00 | 0.00 | 0.00 | 13.70 |
| easy hour at lunch - 7.6 miles
easy 30 minutes in PM - 4 miles
walks at work
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| CLIFTON 4 Blue 2 Miles: 11.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 90 minutes at lunch - 11 miles
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| CLIFTON 4 Blue 2 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.70 | 0.00 | 0.00 | 0.00 | 17.70 |
| Tough LR in the Rain. Trip back to house down SR 11 was difficult in the muddy ditches, and puddles. Windy and Rainy the whole run. 17.7 miles - 2:30:14
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| CLIFTON 4 Blue 2 Miles: 17.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
| Easy does it. Feeling the efects of the first big training period (~10days). 3.6 miles - 35 min.
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| CLIFTON 4 Blue 2 Miles: 3.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 miles at lunch - 83 min.
walk at work
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| CLIFTON 4 Blue 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| walks at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.00 | 2.60 |
| walks at work
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| | 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 - 7.1 miles in an hour
walks at work
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| CLIFTON 4 Blue 2 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 6.00 | 0.00 | 0.00 | 14.00 |
| 1 mi. easy on TM - hurting the knee too much. 10 min.
Put the layers on and went outside - 13 miles w/ 6AT - about 7 minute pace for AT. 1:40:14
10 miles on the bike trainer - 30 minutes
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| Vilano Bike On Mag Trainer Miles: 10.00 | CLIFTON 4 Blue 2 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| Icy roads and COOooOLD. Bumped in to Tim Proctor - ran together and chatted for 6-7 miles. 13.2 miles - 1:44:42
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| CLIFTON 4 Blue 2 Miles: 13.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles home from Sawyer's PreK. Cold and scary on bridges - slow down cars!! :(
89 minutes and glad to be done - felt a lot longer today.
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| CLIFTON 4 Blue 2 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 5.00 | 2.00 | 0.00 | 13.10 |
| 7x1mi. at lunch - 6:45 down to 6:20. 12 miles total 1:28. Pretty decent in 3 layers of clothes. Fitness - yaah!
walk at work
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| CLIFTON 4 Blue 2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy at lunch - 1:23:17. Getting fit
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| CLIFTON 4 Blue 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 2.00 | 1.50 | 1.25 | 11.00 |
| Crushed a lunch workout, other than the bathroom and GI distress.
Ran over to Trinity HS track - one of those days when the WU is even strong.
11x400m at LT - stopped for emergency no. 2 after rep 7. Angry GI the whole run.
`10 miles total - 68:05
walk at work
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| CLIFTON 4 Blue 2 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles - easy pace at lunch. 80:55. Got some new shoes at White River about 1 month ago, now, but forgot to start logging the miles in them.
Its 45 degrees outside today. Rain held off unitl after I was done. Still struggling with the airways clearness - my nose is apparently a faucet.
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| Saucony Iso 2 - Gray Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 mile Long Run - 2:19:05. Spittin wintry mix. Needed the sweet tea + salt drink to get me through.
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| CLIFTON 4 Blue 2 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.80 | 0.00 | 0.00 | 0.00 | 14.80 |
| aimless easy jogging around neighborhoods in the am. 10k - 63 minutes
moderate effort in spurts in early PM - 8.6 miles - 1:06:35
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| CLIFTON 4 Blue 2 Miles: 14.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| 8.1 mile lunch run - 70 minutes
walk at work
3 mile jog in PM after work - 26:10
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| CLIFTON 4 Blue 2 Miles: 8.10 | Saucony Iso 2 - Gray Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 1.00 | 0.00 | 10.30 |
| walks at work.
7.2 miles at lunch w/ pickups in straightaways on the Trinity track - 55:01
Need one good long run to really kick this Marathon training in to high gear.
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| Saucony Kinvara 6 - White Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 4.00 | 4.00 | 0.00 | 14.70 |
| 8x1mi. Cutdown w/ 0.25mi. jog recovery. Out and Back to New Farmington (?)
Progressively faster in to TH zone: 6:35, 6:34, 6:24, 6:22, 6:39 (hills!), 6:27, 6:25, 6:15
This was much easier than the first couple attempts at this workout. Some sort of fitness is coming back.
walks at work
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| Clifton 4 Blue 1 Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 7 miles at lunch - 55:40
1 walk at work
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| CLIFTON 4 Blue 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Easy 12 miles at home - 1:43. Took day off work sick. Slept in a bit, and felt a little better in the afternoon for this run. Kidsare sickly, also.
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| CLIFTON 4 Blue 2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| Easy 11.1 mile - 94:14.
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| CLIFTON 4 Blue 2 Miles: 11.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.50 | 0.00 | 0.00 | 0.00 | 21.50 |
| First 20+ mile run ofthe year and it showed. Out and back on Pppl. Trail to Haw Creek Bridge -- weak legs after 15 miles, and heart rate all over the place. 2:54:13
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| Clifton 4 Blue 1 Miles: 21.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy Runch - 7 miles - 58:41.
Walks at work.
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| Saucony Iso 2 - Gray Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 5.00 | 0.00 | 8.40 |
| easy 30 minutes in the am - 3.4 miles
Feeling aggressive at Runch time - Rainy, but, 55 degrees. 5 miles - 31:49.
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| Clifton 4 Blue 1 Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.00 | 2.40 |
| walked/jogged on the TM - 2.4 miles - 30 minutes. This hurt my knee...
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| Saucony Iso 2 - Gray Miles: 2.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Runch - 5 miles - 39:25
walk at work
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| Clifton 4 Blue 1 Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| walked a 14:00 mile
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 10.00 | 0.00 | 0.00 | 16.00 |
| 10 MP - out and back on Ppl. Trail. Had some 6:3x in there for MP. Pretty encourageing. 16 miles total - 1:55:50
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| Saucony Iso 2 - Gray Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Runching in the cold. 10.1 miles - 85:18
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| CLIFTON 4 Blue 2 Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 3.25 | 0.00 | 12.25 |
| 13x400 at lunch at Trinity track. kept in the 85 sec range, and felt awful.
walks at work
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| Clifton 4 Blue 1 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
| easy 9 at lunch - 71 minutes
walk at work
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| Clifton 4 Blue 1 Miles: 8.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 2.00 | 0.00 | 8.00 |
| 5 mile Cutdown at lunch. Ended on a 5:39 :) Good stuff for me.
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| Clifton 4 Blue 1 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.20 | 0.00 | 0.00 | 0.00 | 1.20 |
| walked at work. day off apparently.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 1.00 | 0.00 | 8.00 |
| 2 mile walk jog on TM
6 mile cutdown on TM - 40:30. Massive effort on our clunky TM. Hurt my knee alittle bit also.
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| Clifton 4 Blue 1 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy outside - 59:05
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| Clifton 4 Blue 1 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 miles easy at lunch - easy is 8:15 pace these days. Getting better.
walk at work
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| Clifton 4 Blue 1 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 4.50 | 0.00 | 10.00 |
| 18x0.25 at lunch - all on the road. Made it alot more challenge with wind and hills, and turns, etc.
was hitting 85-88 for most of the reps. Felt a bit stronger, but, definitely feeling "good".
9 total - 61 minutes.
walk at work
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| Clifton 4 Blue 1 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Lunch run - easy 10 miles - 85 minutes. Started with a soreand shaky knee, but, it came around after about 1 mile
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| Saucony Kinvara 6 - White Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 3.00 | 5.00 | 0.00 | 11.50 |
| 11.5mi. total - 1:18:31
5x1 mi. TH: Tailwind helped - 6:09, 6:05, 6:05, 6:02, 6:01. Recovered, turned around into a headwind and then 3mi. AT
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| CLIFTON 4 Blue 2 Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| walked art work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| Easy running around Tipton and neighborhood
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| CLIFTON 4 Blue 2 Miles: 10.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 14.00 | 0.00 | 0.00 | 18.40 |
| Crushed it on a simulation: 14MP:
6:53 (WU), 6:36, 6:32, 27, 27, 29, 29, 30, 30, 30, 32, 11 (?), 30, 29.
Jogged it in for 4+ more miles.
Very encouraging - didn't think I was close to a 6:30 MP at this point.
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| Clifton 4 Blue 1 Miles: 18.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy 7 at lunch - 59:05
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| Clifton 4 Blue 1 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| Wind gusting and snow blowing in my face. Fiery effort to push through a workout: 2x4mi. MP kept it under 7 minute pace.
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| Clifton 4 Blue 1 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy lunch run: 4.5 miles - 40:22
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| CLIFTON 4 Blue 2 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 3.25 | 0.00 | 7.50 |
| Lunch Workout: Struggled through 13x0.25 - 85-90 second range. The tough workouts in preceding days and wind accumulated into this poor workout. 6.5 total - 47:16
Walk at work also.
Why is it ALWAYS WINDY in Indiana ??
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| Saucony Kinvara 6 - White Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| easy 2 miles. Need the recovery and had a full day of travelling
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| CLIFTON 4 Blue 2 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.40 | 0.00 | 0.00 | 0.00 | 19.40 |
| Difficult Long Run. Not feeling great most of the first part, and thne I settled in a little bit in the middle, but then struggled with no calories. Started to feel the bonk coming in last couple of miles. Probably need calories for this still. 19.4 total - 2:40:40
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| Clifton 4 Blue 1 Miles: 19.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 0.00 | 0.00 | 0.00 | 1.10 |
| workwalk
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.55 | 0.00 | 4.75 | 0.00 | 13.30 |
| Easy 4 miles in the AM - 32:44
19x0.25mi. Ran over to Trinity track, and did most of these repeats on the track. Lost count, but, decent effort. 85-90 sec range for all. 9.3mi. total - 63:31
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| CLIFTON 4 Blue 2 Miles: 13.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Easy 30 minutes - 3.1 miles Recoevery
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| CLIFTON 4 Blue 2 Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles home from Jude's school pickup - 84:16. Feeling decent in the 60 degrees in the sunshine.
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| CLIFTON 4 Blue 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.95 | 0.00 | 0.00 | 0.00 | 0.95 |
| miserable walk in the cold and wind
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| | Race: |
Pink Power 5k (3.107 Miles) 00:18:49, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.10 | 0.00 | 10.10 |
| Blue Clifton's blew out the side for the last time. Luckily, I had the Old HOKA Infinites in the trunk of the car parked close to start/finish line. WU in ruined disgraced Cliftons, and race/CD in Infinite
5k Race - the usual dissappointing fitness level at this race. Struggled with mile 3, and the strength necessary to blast through curves and small rollers on the Columbus people trail in this section. 4th place in 18:49, and even more dissappointing was being beaten by a middle schooler turning into a slightly faster (and a lot taller since last summer) high schooler. Kids these days... :)
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| Hoka One Infinite Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.10 | 0.00 | 0.00 | 0.00 | 20.10 |
| Long Run struggle - 20.1mi. on people trails - 2:50:51
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| Hoka One Infinite Miles: 20.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| easy 6 miles at lunch. walks at work
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| Saucony Iso 2 - Gray Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| quick jog at lunch
walks at work
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| Saucony Iso 2 - Gray Miles: 2.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 5.00 | 0.00 | 10.80 |
| Runch Workout: 10x0.5mi. TH : 3:00, 2:56, 2:57, 2:52, 2:50, 2:49, 2:50, 2:52, 2:54, 3:04 (up a hill)
walks at work
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| Saucony Iso 2 - Gray Miles: 8.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy Runch - 6 miles - 50:39.
Walk at work. Coronavirus...
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| Saucony Iso 2 - Gray Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 0.00 | 5.80 |
| Easy Runch: 4.8 miles - 41:52.
walk at work.
Friday 13th, Corona Pandemic. National Emergency. Mass Hysteria.
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| Saucony Iso 2 - Gray Miles: 4.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Trainer miles on bike: 16 miles - 45 minutes.
easy walk/jog on TM.
Coronavirus free thus far
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| Vilano Bike On Mag Trainer Miles: 16.00 | Hoka One Infinite Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| TM - slow, but, not easy 5.7 miles in 58:20. The spped calibration is off on our home TM.
also, 10 mi. on bike on trainer - 30 minutes.
COVID-19
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| Vilano Bike On Mag Trainer Miles: 10.00 | Hoka One Infinite Miles: 5.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles outside in the am - 45:35. The neighborhood is very quiet this morning. Working from home remotely for the first day. Setting everything up for remote work is going to be a challenge for INDOT. 1 mile walk on TM.
COVID-19 is getting scary. 1 death in Indiana and 1 Case in our County. I'll be working remotely for a while it looks like.
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| Hoka One Infinite Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| Easy 4 miles around the neighborhood this morning before remote work start.
Walk after work with family
COVID-19: 2 deaths in Indiana and 1 Case in our County. Lots more testing coming...
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| Saucony Iso 2 - Gray Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 1.00 | 1.00 | 0.00 | 6.30 |
| Remote Work from home. COVID-19 ramping up and getting more and more scary.
2 miles around neighborhood at break - 15 minutes
TM w/ 15minute cutdown. 3.7 miles total - 29:50
TM power hiking to get 10k steps for the day. Yep - I've resorted to counting steps.
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| Vilano Bike On Mag Trainer Miles: 7.00 | Saucony Iso 2 - Gray Miles: 6.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
| Remote working. COVID-19 Indiana: 2 Dead, 56 Cases, 300+ tested, 1 in our County.
2.3 mile run around the neighborhood in the am - 21:00
10 minutes of Squats, Lunges, Core, Pushups
2 mile run at break - 15:30 neighborhood
5 mile run at lunch - 43:42 - out and back to Terrace Lake
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| Saucony Iso 2 - Gray Miles: 9.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 4.70 |
| Easy 4.7 miles around the neighborhood in 2 shorter runs. COVID craziness escalating. 126 confirmed in IN, 1 in our County.
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| Saucony Iso 2 - Gray Miles: 4.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
| 2 x super slow TM runs with incline play. 9.6 miles in 2 hours
10.1 miles on the bike trainer, also. 30 minutes
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| Vilano Bike On Mag Trainer Miles: 10.10 | Hoka One Infinite Miles: 9.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Easy 14 miles outside - slow and careful getting faster throughout run. Out and Back on Youth Camp. Climbed the big hill. 1:56 total.
COVID: 201 confirmed, 6 Dead, 1494 Tested, 5 in our County...
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| Saucony Iso 2 - Gray Miles: 14.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 2 x easy runs outside around the neighborhood. both in the morning and feel pretty decent.
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| Saucony Iso 2 - Gray Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 2.00 | 4.00 | 0.00 | 9.50 |
| Moderate Ctdwn before remote work start. 3.5 miles in 25:06 - got into MP zone.
Solid Lunch workout: 4x1mi. TH: 5:52, 5:47, 5:43, 5:44 - took a quarter mile jog recovery in between and did some of the old Meadow Bend loops. Lots of people out and driving around. The Governor's Shelter in Place for IN starts tonight. 6 mi total - 38:10
Covid: 365 Confirmed, 12 Dead, 2931 Tested, 5 in Bart. County.
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| Saucony Iso 2 - Gray Miles: 9.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| easy 3.2 in the morning.
Easy 5.5 around lunch time
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| Saucony Iso 2 - Gray Miles: 8.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 10x 1min On/Off AKA Fartleks at lunch. 6miles total - 46:46.
Lots of big jumps in the pandemic. 645 in IN, and 17 Dead
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| Saucony Iso 2 - Gray Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| 4.3 at lunch - 39:40. A bit tired.
1 mile walk with family after dinner
1231 Confirmed in IN, 31 Dead. 7 Confirmed in our County
5 miles added to make up for missing miles for the year.
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| Saucony Iso 2 - Gray Miles: 5.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 1.50 | 0.50 | 8.10 |
| 5k Race pace. Treated this like a race. Warmed up with some pickups and about2-3 miles.
2 miles at pace - under 6:00 for both, but, was getting pretty ugly at 1.5 miles. CD miles
Warm and sunny in IN. Spring has sprung with the trees and flowers blooming. Stupid Pandemic ruined this Spring.
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| Saucony A5 - Green Miles: 2.00 | Red Peregrine Velcro Miles: 6.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 10.00 | 0.00 | 0.00 | 13.00 |
| Long Run - Workout. Managed to stay in control until facing the headwind on the way back. 13miles total - 1:35. Middle miles were conscious MP effort.
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| Saucony Iso 2 - Gray Miles: 13.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.70 | 0.00 | 0.00 | 0.00 | 11.70 |
| Easy 3.3 miles around the neighborhood this morning before work. 30 minutes. Cooler weather with the sun coming up. nice morning.
Easy 8.4 miles around the Deaver, CR400/200 Loop. Sunny, breazy, and almost perfect weather for running with my shirt off. COVID numbers are still climbing in IN. 71 minutes
1786 Confirmed, 35 Dead, 13 in our County. Map showing high concentration in Marion Co. (Indy) - 804 Confirmed
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| Saucony Iso 2 - Gray Miles: 11.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 4.00 | 0.00 | 9.00 |
| AM - easy 2.5 miles - 21:21
Lunch Workout: 5mile Tempo: 6:40, 6:18, 6:22, 6:08, 6:08. Totally Decent right now. 6.5 total - 44:12.
Indiana COVID:
2159 Confirmed, 49 Dead, 13 Confirmed in our County, 964 in Indy Area
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| Saucony Iso 2 - Gray Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 3 in the AM - 27min.
Easy 5 after dinner - 42:26
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| Saucony Iso 2 - Gray Miles: 8.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 2.70 | 0.00 | 11.20 |
| Easy 10k at lunch - 55:11
Very nice weather outside - workout coming this evening
PM workout: 8x2min. on / 1min. off - 5 total - 35:26
Indiana COVID:
3059 Confirmed, 78 Dead, 15 Confirmed in our County, 1304 in Indy area
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| Saucony Iso 2 - Gray Miles: 11.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
| Grandview loop plus add on of Bellville hills. 9.4 miles - 1:21:54. Got a bit of sun. No-shirt run in the nice weather. a couple people out on the lake.
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| Saucony Iso 2 - Gray Miles: 9.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.35 | 0.00 | 0.00 | 0.00 | 15.35 |
| Easy pace Longer Run. 15 miles out and around Tipton Lakes area on a bunch of County Roads. 2:13:33. Carried a handhel with Sweat Tea mixed with Salt. A whole lot of people out and not staying at home or observing the social distancing requirements. Stupid.
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| Saucony Iso 2 - Gray Miles: 15.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.10 | 0.00 | 0.00 | 0.00 | 23.10 |
| Set up a 4 mile loop to run around the house. Mostly road with some grass soft surfaces for about 25% of the loop. Started Lap 1 at 10a, and took some pretty relaxed breaks in between each loop. Jogging at about 9 minute pace for each one and about 5-10 minutes with food, water, coffee between. Veered off course on last loop. 23.1 miles total - 3:25 total moving time
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| Saucony Iso 2 - Gray Miles: 23.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - easy 2 - 17:35
Runch - Easy 5 - 42:10
Still working at home.
COVID Count in IN: 5507 Confirmed, 173 Deaths
Bart. Co: 55C / 4 D
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| Saucony Iso 2 - Gray Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 4.00 | 0.50 | 11.70 |
| AM: easy 5 - 44min.
Runch Workout: 2mi, 1mi, 2x0.5mi., Sprints 6.7 total - 46:05
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| Saucony A5 - Green Miles: 6.70 | Saucony Iso 2 - Gray Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| Triple:
Easy 5k in AM - 27:10
Easy GV Run at Runch - 1 hour. HOT! 80 degrees
Easy 3.3 miles - 30:38. Hurting on this run
Did some core and legs
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| Clifton 4 Blue 1 Miles: 6.50 | Saucony Iso 2 - Gray Miles: 7.10 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 5.00 | 0.00 | 11.00 |
| Runch Workout:
8x1k TH: 6:20 down to 5:50 pace (4:03, 3:51, 3:46, 4:05 (WIND!), 3:49, 3:39, 3:41, 3:41)
Windy and difficult to stay on pace with similar even efforts. 9miles total - 63:31
2 miles hiking on the TM
Spent about 15min. of my day doing some strengthening execrises with actual weights!
Off Work tomorrow for Good Friday. Will be a strange Easter - going for 100 this week.
COVID Counts:
IN: 6351 C / 245 D
BC: 83 C / 4 D
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| Saucony A5 - Green Miles: 7.00 | Hoka One Infinite Miles: 2.00 | Clifton 4 Blue 1 Miles: 2.00 |
| |
| |
| | 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 in the cold weather. it was 80 degrees about 30 hours ago. now it was in the low 30's this mroning... :( Explored a local job site where we are replacing a bridge over the interstate. Saw them driving pile! :)
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| Saucony Iso 2 - Gray Miles: 11.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 9:30a - 13 miles easy pace on Ppl Trail - mostly grass surfaces. Out and back to Mill Race, and some good weather for running outside. Most of the people out were courteous and social distanced like good fellow human beings... I ran on the other side of the road up and down Terrace Lake. 1:52:44.
4p - 5 miles slow and tired. 46:32. This week's 100 is going to be tough with 23.5 left to go tomorrow.
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| Saucony Iso 2 - Gray Miles: 18.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 8:30a - started the run from house, and it immediately started raining harder. Usually, 55 degrees and raining is not a game changer, but, I find myself a bit more cautious these days with potential cold cuasing circumstances. Also, I think I was a bit underdressed. Went back to the house, and set up to run on TM for a while with a Netflix movie (Terminator Salvation) and the fan going. Settled in for a long slow mileage on TM - was even throwing in walking to avoid hurting the knee. (The TM hurts the knee if a go too hard on it with or without incline) 1.6 miles outside - 13:40, 5 miles on the TM - 56:20.
The wife broke in and kindly informed me taht the sun was out. Hopped off the Dreadmill, and switched back to outside. Much better, though my legs were now pretty drained.
10:30a - 13.4 miles out and back to Harrison Lakes. No rain, but, my knee can tell I have been on our sketchy home treadmill. Struggled for 10-11 miles, and then finished fairly strong. 1:55:55. Didn't run into too many people. Other than the 2 young girls on bikes taht didn't know any better, everybody kept their distance.
Happy Easter from isolation. Pretty frustrating to hear about all the people insisting on going to church gatherings.
Only 3.5 miles to go for making the weekly 100 (Mon-Sun).
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| Hoka One Infinite Miles: 18.40 | Saucony Iso 2 - Gray Miles: 1.60 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - easy miles around neighborhood loop - 3miles 27:38
Lunch TM walking - 3miles 44:46
Evening Run out and back down CR 150 & Deaver - 5miles 42min.
Took until the evening run to feel recovered. My left knee feels like it is weak/slipping around after harder long runs.
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| Hoka One Infinite Miles: 6.00 | Saucony Iso 2 - Gray Miles: 5.00 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.05 | 1.00 | 4.00 | 0.00 | 11.05 |
| 4 miles slow and miserable in the dark this morining. 37:20. It is cold again - mid 30s. Took a mile to get to not feeling like crap... :( Got some food and coffee aftwerward, and started feeling better. Followed up with 10 minutes of stength - Pushups, Core, Curls.
Solid 5mi. Tempo at 5pm: 6:45, 6:13, 6:06, 5:58, 5:50 - Didn't warmup (probably should have) Couldn't get the lead out in mile 1. A bit windy on the home stretch of the neighborhood loop. A lot of people out running around - a pair of Asian youngsters with their Dad on bicycle have taken up sinchronized running in our neighborhood - lol - that's fun to watch. Had another nice Dad and his family cheer me on as I passed by. Cooled down 2 miles
So far, so good on getting that magic triple digits in mileage this week. Most of my circles of friends, family, and other are healthy.
COVID Count (updated at 10a):
IN: 8527 Confirmed / 387 Dead
Our County: 110 C / 4 D
Marion Co. / Indy area: 3063 C / 141 D
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| Red Peregrine NO Velcro Miles: 4.00 | Saucony Iso 2 - Gray Miles: 6.05 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.15 | 0.00 | 0.00 | 0.00 | 13.15 |
| Aaah Grandview. Loop around Grandview Lake at lunch. Relaxed windy run, and zero foot traffic on the road. 11:30a and in the mid 40s when the wind not blowing. 7.15 mi. - 54 min.
Several bathroom breaks were kind of annoying, though. Too much coffee probably.
PM run on the TM: 6miles on the janky home TM - 57:10. Watched rest of the Terminator w/ Christian Bale (?) and beginning of Avengers Infin. We'll see if the knee holds up tomorrow.
Jump in Indiana COVID count today: about 400 more confirmed and almost 50 more Dead :(
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| Hoka One Infinite Miles: 7.15 | Saucony Iso 2 - Gray Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 3.00 | 0.50 | 13.10 |
| Runch Workout 4x1:00 On/Off, 2 x Uphill Strava Segment Attempts, 12x1:00 On/Off
Goeller Side path has 2 segments close to each other. Crushed the first much softer one and took the crown, but, underestimated the length of the second one, and had to bail. Pretty solid workout on some more hilly terrain. Definitely getting some glimpses of the fitnesscoming around. Saw a familiar face running the other direction... and that always fun, even from a comfortable social disance :) Weather was decent - a bit chilly. 9.1 miles total - 65:18
Evening jog around the neighborhood. 4 miles - 32 min
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| Saucony Iso 2 - Gray Miles: 13.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.35 | 0.00 | 0.00 | 0.00 | 12.35 |
| 9 mile shuffle, walk, jog on TM - 2 hours. watched some Netflix
30 minute jog outside around the neighborhood - 3.35 miles
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| Hoka One Infinite Miles: 9.00 | Saucony Iso 2 - Gray Miles: 3.35 |
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|
| | Race: |
DeMoor Virtual Half Marathon (13.109 Miles) 01:22:20, Place overall: 34 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 13.10 | 0.00 | 15.20 |
| 11am Virtual Half Marathon - 1:22:20 on my own with Start and Finish from Mill Race Park. This virtual race (DeMoor) had something 2000+ entrants, is Colorado based, and folks can clock and record up through tomorrow afternoon. We'll see if I make the top 100 :)
Saw a bunch of people out running, walking, biking in this weather and even some familiar faces doing the same thing. Friendly from a distance :)
Warmed and cooled down with a lap around Mill Race loop. WU had 4-5 pickups. Weather was pretty much perfect today in Indiana - it makes me sad that the Hoosier Half in Bloomington couldn't happen - they have a phenomenal beer garden and after party there in the heart of IU's campus (oh, yeah - and its a fun hilly course)!
Route today was primarily people trails in a loop around Columbus, with a few irritating street crossings. Had to play chicken to get across US 31 at Westenedge roughly around mile 10 and similar to cross at SR 46/Washington within mile 1. Other than that, pretty much smooth sailing. Went out a bit quicker than I wanted to?? 6:10-6:20ish pace felt like it was about right until about 8 miles. Ofcourse, after that point... it didn't:
6:11, 09, 10, 18, 18, 17, 14, 17, 20, 26, 20, 23, 6:12 and 0:38 for 0.11
According to Strava the difference between my Tempo and Threshold pace is 6:17 and 6:18, which is interesting since I averaged that pace for this half marathon. Overall, this was an okay result - feel like I can definitely go faster and be a lot stronger in later miles. Still a bit of trouble aerobically, and with the GI, which surely can be aided with a bit better dietary choices (I blame the wife for continuing to buy oreos and chips ahoy - cookies are my weakness :) ) and continued work on a balanced aerobic system. Need to sprinkle in more maximum effort/pace but shorter bursts to put icing on some of the base layers of that aerobic cake I have been working on.
Update - Race results came out, and a dude ran 1:03:xx for the win in this virtual race! Looks like I tied a guy for 33rd place. A guys ran 2:15:xx in the virtual marathon.
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| Saucony Iso 2 - Gray Miles: 15.20 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.11 | 0.00 | 0.00 | 0.00 | 24.11 |
| AM Long Run, aka Tour de Lakes. Visited Tipton Lakes via Terrace Lake, and then on to Harrison Lake, followed by th crown Jewel of Columbus: Grand View Lake. Wore the hydration pack but used pockets for phone, charger, and some food in the form of Clif Bars, Lara Bars. Carried a handheld for water. Long and slow, and some wierd little pains in some wierd spots (achilles, and abs?). They were fleeting and brief little "stabs" that went away, but, a little surprising. Guess I haven't really taken the mileage back up to this volume in a while. Yesterday's harder run probably didn't help with pushing the envelope.
Stopped to pee a couple times, and overall was pretty chill with stopping to take some pics and brief walking stints. 24.1 miles took me a while - 3:33. Stayed away from people, and it turned really pleasant when it started to lightly drizzle near the end of the run. Good day and end to a solid week. Onward and upward to even better stuff.
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| Hoka One Infinite Miles: 24.11 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Easy 10 miles - out and back to Tipton Lakes. BEAutiful weather out today - took the top down in the last 4 miles. HAD TO make a pit stop back in the trees shortly after turning around at mile 5 for a No. 2. Really saving on TP! A bit on the fatigued side from mile 8 on, gotta be from this weekend, andthe biggest mileage week in a while. The Saucony Iso 2's are getting pretty loose and beat up... not even 400 miles. Kept it slow and easy in the grass as much as possible, and stayed away from all the people out enjoying the weather like me.
Easy 4 miles around the neighborhood in the evening - 35 minutes mostly in grass.
Ran this easy 4 miler in the Hoka Clifton 5's with the shoe ripping apart from the sole on the inner part of both shoes. The shoes have enough mileage on them to not be a tota loss, but, its pretty annoying taht this line of Hoka's fails in this spot on every pair and version of Clifton I have ever had. I have nearly run the sole off of the One One Infinite's (accurately marketed/named), and took a pair of Arahi's well over 1000 miles also. Gotta a pair of Arahi 4's coming in the mail right now - excited about getting some cushion and support back on my feet :).
Then a brief bike lesson with the soon to be 7-year old. He's getting there - I can let go of him for about 2-3 seconds. Then we totally caved and ordered some Dominos pizza. We drove across town and I masked-up and went in and carried out. Dominos is doing it right - plastic guard shields installed at register interface, and all employees wearing maskes and gloves.
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| Clifton 4 Blue 1 Miles: 4.00 | Saucony Iso 2 - Gray Miles: 10.06 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 7.00 | 1.00 | 0.50 | 11.10 |
| Runch Workout: 8mi. MP + Segment Attempt + Sprints (at the end)
Windy and a bit chilly, and nice hilly course made the splits and efforts a bit uneven. Attemped a strong 0.57 mile Strava Segment on Goeller path. Did not even come close! 3:18 was good enough for second place, but, the crown requires a 3:00! :) Will try again next week on this one. Lots of good segments all over the place.
Recovered from taht, and felt a bit forced to manage 6:30-6:40s. 4x hard sprints at the end were big efforts also. Left me a bit sore in some strange spots. Called it on the evening jog to play it safe.
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| Saucony Iso 2 - Gray Miles: 11.10 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM before work - 4 miles easy on some sidewalks in the neighborhood. Cold but sun shining. Wore my old Hoka Arahi's in anxiou anticipation of the brand new pair allegedely coming in the mail tomorrow! 36 minutes. Followed with 10 minutes of core and body weight callisentics
Runch - Grandview loop Clockwise - one pee break, and one emergency No. 2 break off in the woods. Added on Swamill hilliness after the loop to get to 9 miles. 1:17. Saw a group of 3 gals walking together, a bunch of construction and landscaping guys, and daydreamed about living in a house on the lake.
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| Saucony Iso 2 - Gray Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.02 | 0.00 | 4.00 | 0.00 | 13.02 |
| AM before work - did a solid 15 minutes of core, pushups, and curls with weights and what not. I am weak-sauce in the upper body regions.
8 x 0.5 miles in the Rain: No good on these - thought I'd be well in to the 2:4x on every one. 2:55, 54, 3:03 ( ? :( ), 2:58, 53, 57, 57, 51. I even switched to 2:00 min jogging recoveries.
Just wasn't there today. The rain wasn't to blame - it felt good, with a temp of 52 degrees. A bunch of loops on neighborhoos streets, and there was some wind, but, overall, working hard without wind on every one of these. 7.72 miles total - 52:43.
PM run around the neighborhood in the new arrival Arahi 4's ! New cushy shoes from Hoka arrived in the mail this afternoon :) 5.3mi - 44:30
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| Hoka One Infinite Miles: 7.72 | Blue Arahi 4 Miles: 5.30 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM run around Tipton neighborhood. Nice run in a nice neighborhood. 12.5 miles - 1:47:26. Found a secluded spot in the neighborhood to go emergency no. 2. :) New Arahis are the bomb
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| Blue Arahi 4 Miles: 12.50 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.40 | 0.00 | 0.00 | 0.00 | 18.40 |
| 9am Long Run around Tipton Lakes neighborhood again. Love the neighborhood. Lots of people out enjoying the neighborhood, also. Took a lot of additional patience and efforts to distance from all the folks out sahring the outdoors today. Carried the phone and a handheld water bottle and was aided and accompanied by some good music. Stopped 3 times to pee in the first 90 minutes. Also, had some shaky moments with the left knee in the first 2 miles - mild pain and tightness. 18.4 miles total - 2:35.
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| Blue Arahi 4 Miles: 18.40 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 10.00 | 0.00 | 0.00 | 19.40 |
| Waited the rainy coldness out this morning - 40 degrees and rainy/windy until noon.
Sunny, warm, but very strong wind gusts still at 1pm.
Long Run workout: 10 AT Windy - Struggled with even effort and any sort of pace faster than 6:50ish. Took a full mile to get the legs loose and the system up and running, and then struggled with mile 2 at 7:00 pace... Hung around 6:50 - 7:00 but needed some bigger effort for some of those miles. Not the best of days performance-wise. jogged about 8-8:30 pace for the rest. The homemade mix I took along in my handheld was pretty awful... :)
Parked the car downtown at the Start/Finish line of MillRace Marathon. Route was part of the Mill Race course and then hopped onto people trails going out over the Lincoln Park Bridge over Hawcreek, and toward the airport. Definitely one of my favorite parts of the City we live in. Its a paved 60% shaded path that winds around a golf course, over and along side a couple of creeks, under a major road (used to have to cross through traffic before a cool project was completed), and out toward the lightly used regional airport.
19 miles total - 2:22:21. walked around the block to cool down and loosen up before a brief stretch and hopping in the car. Another good week. Gotta get on the perhab work to arrest (and reverse?) this knee tightness - probably IT band non-sense again.
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| Blue Arahi 4 Miles: 19.40 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Lunch time and the sun is out and weather BEAUtiful. Pulled the Bicycle off the trainer and rode around the neighborhood outside for the first outdoor bike ride in a long while. 5 miles - 20 minutes. Pretty enjoyable.
Used that as a warmup hoping to loosen up the knee a bit for the run. It worked - 10 miles easy pace - about 1:26. Went out and back through Tipton Lakes again. Lots of people out, but, again, I avoided close encounters. Feeling pretty fatigued and legs are tired, but maintained. Been a while since I've been here in my training. Its usually a good sign for things to come.
Ran with the 7 year old teaching him to ride a bike. He's almost there - just needs to be able to stop and start :)
COVID count is still climbing in Indiana: 15961 is up by over 1500 confirmed cases since Saturday. 844D is +60 for IN. Our county is up by 35 confirmed cases.
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| Vilano Road Bike Miles: 5.00 | Blue Arahi 4 Miles: 10.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.64 | 0.00 | 4.00 | 0.00 | 12.64 |
| Wonderful easy run around the neighborhood in the morning. 4.63 miles - 39:17. Doing some foam rolling and stretching as part of every run now. Knee loosening up.
Lunch run workout: 2, 1, 2x0.5mi. at TH - working hard to stay down around 6:10 and 6:00 pace. Warm outside this afternoon - sweating sunscreen in to the eyes, and today was day 1 of my seasonal allergy woes, apparently (nose running like a faucet). 8 miles total - 55:16.
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| Blue Arahi 4 Miles: 12.64 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| Easy 4 miles in the am before work - 35:27. Loop around fairgrounds. Great weather - Wind is blowing in a storm.
walked on TM to test it out after moving it around alot - its clunky
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.37 | 0.00 | 2.90 | 0.33 | 12.60 |
| AM before work - nice 4 mile run around CR loop - 33:45. Feeling good after taking yeasterday easy
Lunch workout: 16x1min. On/Off + Segment attempt no. 2 That's a fartlek, right? Did not have the correct limits or finish line for the segment and failed again. Don't know how I messed that up... I going for all the segments in Tipton Lakes - this one seems to be one of the harder ones. Tried for the second time in the middle of the workout. Feeling pretty strong throughout the workout today, even in all nasty rain and chilly temps. 8.6 miles total - 60:28
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| Saucony Iso 2 - Gray Miles: 8.60 | Blue Arahi 4 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.15 | 0.00 | 0.00 | 0.00 | 13.15 |
| AM - easy run around the neighborhood: 4.15 miles - 36:41
Runch: Tipton Lakes out and back: 9 miles - 74:03. Great weather - the sun is a shining and a lot of people are out side
IN Governor did not extend "Shelter in Place Exec. Order directive - it expired today.
Meanwhile:
Indiana Confirmed Cases = 18,630 (almost +1000 in 1 day), Deaths = 1062 (+55 in 1 day)
Our County = 261 (+11), Deaths = 12
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| Blue Arahi 4 Miles: 13.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.60 | 0.00 | 0.00 | 0.00 | 21.60 |
| AM run - out and back to Mill Race: 14.15 miles - 2:00:42. Trying to take it easy on the pace to get some volume this weekend. Great Weather - 60 degrees and sunny.
PM run - home from random drop off across town. struggled with these miles on some tired legs. Interesting run throug the CN zone of the RR Bridge Overpass project (shhhhh - don't tell any body ;). Also randomly saw somebody's credit cards scattered on the roadside and their carry permit - Poor guy! :( 7.05 miles - 67 minutes.
PM running - beside and supporting Jude to help him learn to ride his bike. Almost sprinting on a couple... Followed with a bike ride of my own around the neighborhood: 6.6 miles in 27 min. Windy! Storm coming in.
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| Blue Arahi 4 Miles: 14.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 8.00 | 0.00 | 0.00 | 13.00 |
| Did a bunch of yard all day today in the rainy stormy awesome spring weather. Left the house after 3 pm for a long run AT type workout. Literally decided the workout during the warmup. 8-10 miles cut down in the Aerobic zone. Wound up with 8 miles AT Building - cut it down 10 seconds per mile until the effort became non-aerobic. 7:30 down to 6:20. Sporadic rain throughout the run kept it fun and cooler. 13 miles total - 1:36:26.
The Saucony Iso 2s have about had it - feeling some pain in places I don't in the Hoka's
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| Saucony Iso 2 - Gray Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.30 | 0.00 | 0.00 | 0.00 | 15.30 |
| Lunch Run - out and back to Tipton and running around the neighborhood enjoying the weather. 10.3 miles - 90 minutes. Feeling tired and sore from yesterday.
Evening Run back home fom random drop off after walk with family in Tipton Lakes. hit a low low point about 2 miles into the run, but, then bounced back. Lots and lots of people outside. Our area is pretty low risk right now, but, nobody is really taking any of this seriously enough. We're in trouble in the months ahead. Good luck to us all... 5 miles 43:08.
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| Blue Arahi 4 Miles: 15.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.35 | 0.00 | 0.00 | 0.00 | 11.35 |
| AM run before work - slow and sore legs still. did some drills (sort of) at the end. 2.35 miles - 24:30. The weather sucks again - 45 degrees and rainy.
Evening run - tough to get out the door for this one. 9 miles around the neighborhood and the bigger county raod loop. 1:16:32
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| Red Peregrine Velcro Miles: 2.35 | Blue Arahi 4 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.30 | 0.00 | 1.70 | 0.00 | 17.00 |
| Solid Triple today:
Easy in the AM: 4 miles around the neighborhood followed by some stretching and light core. 35:36.
Awesome weather for a lunch run around Grandview Lake. Added on Sawmill Hill at the end: 7.45miles - 60:45
Evening light workout: 10x1min. On/Off 5.6 miles total around the neighborhood and on some sidewalk construction with only the base layer laid (compacted aggregate) - 43:12
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| Red Peregrine Velcro Miles: 5.60 | Blue Arahi 4 Miles: 11.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.40 | 0.00 | 0.00 | 0.00 | 16.40 |
| AM before work: 2 miles fast walking around the neighborhood - birds chirping, sun shining... :) 30 minutes
Lunch Run - out and back to Tipton Champion Drive route (better). 9.35 miles - 1:17:28
1pm Dentist trip for the boys. At 5 and 7 years old, and all the crazy careless people that apparently live in this town, this was an absolute debacle and cluster. The dentist office was not ready for re-opening, had over booked appointments, and with our appts. at around lunch time, we were there for over 2 hours mostly waiting (in our car in the parking lot) and for the large group of people to sit out in the parking lot without masks not even pretending to social distance to be called in. My wife actually went in with the boys and told me another horrifying incident from inside - in a pediatric dentist office, a grown man apparently was being seen and was insisting on getting whitening done (which the dentist refused and couldn't do anyway)... while coughing up a storm... GD!
After finally getting out of there, followed that up with a decent curbside pickup from one restaurant (Smoothie Cafe), but, then a harrasment level experience from the Jimmy Johns employees. Apparently, those little shits laughed at my wife for wearing a mask, none were wearing masks or gloves to prepare our raw food, and asked here mockingly if she was taking this seriously.
:(
Tough to get out the door for the rest of the mileage this evening: 5 miles around the neighborhood - 46 minutes.
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| Blue Arahi 4 Miles: 16.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| Easy 5 miles around 2pm today. Found some more lakes to run around. About 43minutes. Weather really cooled off.
Walked 2.3 for that guy that got shot.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.00 | 3.00 | 0.00 | 0.00 | 27.00 |
| Long Run: Tipton Stones Ultra - tried to run every cul-de-sac and road in Tipton Lakes and snap a quick picture of the stone headings the neighborhood puts at the head of the sub-sections (there is a bunch :) Looks like I picked up 17 of them on the Strava post, but missed a couple of roads.
Wore the hydration pack with full water bottles and a couple of Clif Bars. The hard shell water bottles (Jurek hydration pack) are pretty harsh on the rib cage when full. The gatorade electrolyte mix and clif bars were pretty much the perfect fuel, but, the pace was pretty slow today, intentionally. Plan was to run easy pace for a while, go at least 4 hours and throw faster stuff in at the end. Pretty cool to get exactly 27 and 4 hours :)
The weather could not have been much better - a little chilly at first. Did have to get the gear in place for a couple of miles (like shed 2 layers), settle down after the headphones crapped out, and make a number 2 stop off in the woods, but overall, pretty seemless. All the turning and stop and go on pavement has the legs pretty sore.
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| Blue Arahi 4 Miles: 27.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 1.00 | 0.00 | 16.00 |
| 10a run down Terrace Lake and hitting up every cul-de-sac and little neighborhood offshoot along the way. Carried a handheld (crutch) with gatorade type drink, and somehow had to stop to go number 2 in the woods again... tried to wait it out. The "running all the roads around" strategy seems like a nice way to break up mileage for me mentally - trying to maintain the high mileage hoping to reproduce previous results with more base. Right now, struggling with workouts along with the volume. Sprinkled in some pickups at the end, trying like hell to get some turn over. 16 miles total - 2:18:40. Beat the weather (rain, T-storm, and very windy later). Trying to give the mommy's in my life some love today, also.
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| Blue Arahi 4 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| Lunch Run at high noon: 9 miles around S. Creek and all the roads in Wildflower. 76:09
Tried a run after the kids went to bed, and couldn't manage - left knee gettin loose again. walked for 20 minutes.
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| Blue Arahi 4 Miles: 10.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 2.70 | 0.00 | 15.70 |
| Lunch workout: 3xLong(ish) Hill: Carr Hill Road East face is about 3/4 mile and has a decent mostly steady upgrade. Went up and jogged back down that thrice. Big efforts and managed to get up the fairly quickly 1 of 3 times. 9.4 miles - 70:51. Nice weather for a workout - cooler and less humid than Indiana usually is in May
Evening run around the neighborhood - easy pace running almost all the pavement in our neighborhood. 6.3 miles - 55:08
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| Blue Arahi 4 Miles: 15.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.90 | 0.00 | 0.00 | 0.00 | 10.90 |
| AM - easy run around the hood - 4.15 miles - 37:36 A little chilly
Lunch run - First run in sweet new Kinvara 11's :) Lovin this version. Though I can't speak highly of all Saucony shoes I've worn, Kinvara has always been wondeerful. Bough from the local running store, which is now open, apparently. Jogged slow around Mill Race and Riverside houses and that nice area of Columbus. 6.75 miles - 1 hour. Awesome running weather - comfortble in shorts and tshirt
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| Blue Arahi 4 Miles: 4.15 | Saucony Kinvara 11 Miles: 6.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.80 | 0.00 | 3.50 | 0.00 | 17.30 |
| Runch workout: 4x200, 12x400 at Southside Track. Kept it comfortably hard ~HM target pace. Felt liek about 6:10-6:15 pace range was about right. Great weather now that the storms have blown over. 8.3 miles Total - 62:02. New Kinvara's are awesome.
Evening Bike ride around neighborhood and out&back to my favorite house West on Deaver. slow and clunky on that bike: 10.5 miles - 43:54. Back tire seemed like it was flat and the gears don't all work very well in unison... amateur
Followed up with an easy pace run with some pickups uphills at the end - went around a similar loop: Deaver, CR400/200, etc. Nice run except for the close calls with cars on CR 200. 9miles - 75:06. Arahi's are wonderful also.
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| Vilano Road Bike Miles: 10.50 | Blue Arahi 4 Miles: 9.00 | Saucony Kinvara 11 Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.10 | 0.00 | 0.00 | 0.00 | 21.10 |
| Easy 5 miles before work and storms - 43:54. Great weather and nice jog around neighborhoods - warm and green from recent rains.
Lunch run - easy 7.4 miles - 64 min. Tipton lakes lollipop
Bike lessons with Jude, and almost sprinting to keep up with him now. He almost has it down on his own. Still needs help getting started, and getting off the bike.
PM easy 8.3 miles - 75:16. Tipton lollipop. Had to find a secluded area for an emergnecy number 2 stop...
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| Saucony Iso 2 - Gray Miles: 7.40 | Blue Arahi 4 Miles: 13.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 5.00 | 3.00 | 0.00 | 14.50 |
| AM Workout: 3,2,1, ... 1,1 - Total fail today. Shoulda known better starting at 11am and literally feeling the humidityand heat in the warmup. Started warmup witha side stitch, and breathing all outta wack. Went for it on a Half Marathon time trial anyway. Stubbornly continued on after 2 miles breathing pretty hard at goal pace, and pulled the plug after another hard fought mile. Stepped it down a notch, and decided on a workout. Turned into this randomness: 3 miles at 6:15 average, 2 miles in the 6:20's, and some 1 mile efforts that were difficult to even maintin 6:40's.
14.5 total - 1:44:40
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| Saucony Kinvara 11 Miles: 14.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 0.00 | 0.50 | 0.50 | 15.30 |
| AM : easy 30 minutes - 3.3 miles over fairgrounds and back.
Great Day of Landscaping and making the yard pretty most of the day.
Lunch time run to get a segment crown back. Ran really hard after snadbagging the whole way to get over to the segment start. Ran around Tipton and the area to get it and some mileage. Tiredish laegs, but, not terrible. 12 miles total - 1:44:20
Humidity is here with a vengeance. Here we go with another Indiana summer.
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| Blue Arahi 4 Miles: 15.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.90 | 0.00 | 0.50 | 0.50 | 12.90 |
| Lunch run with a Segment attempt. The harder Goeller side path segment is tough! Gotta get over there on a fresh day to get that one. Still need to shave about 20 seconds off a short 0.6 mile uphill segment. Ran around Tipton some more afterward. 9.35 miles total 1:17:50
PM - easy jog around Wildflower and SCreek: 3.54 miles - 30:25.
Strava is scaling back its free features, which is totally fair. $60 is totally reasonable for 1 year of this wonderful social platform (its the best Social media platform in my humble opinion... :) )
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| Saucony Iso 2 - Gray Miles: 3.54 | Blue Arahi 4 Miles: 9.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.76 | 0.00 | 0.62 | 0.62 | 5.00 |
| Raining off and on all day today. Did a bunch more landscaping and fun yard work in the mud.
Went out at lunch and turned back. Went out for a brief faster bit of track work in the evening: Turned in to 9x200m on the crappy Southside Elementary "replacement track". They used to have a legitimate oval, but, replaced taht with a baseball field, and left us runners with a rectabgle with small radius curves around the playground. Its probably pretty close to accurate 400m, but, hard to tell on the 200m. Got the turn over and effort I was after, nonetheless. 42,41,39,37,35,33,32,31,29 seconds. Going all out to get the :29... which is humbling. :)
5 miles total - 37:23. Got some work to do towards the goal weekly mileage to make up for this low mileage day...
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| Saucony Iso 2 - Gray Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.03 | 0.00 | 0.00 | 0.00 | 15.03 |
| Lunch Run - Grandview loop + the Sawmill hill. Decent weather, but, the Dominos pizza really has not treated me well. A couple of stops during the hour. 8 miles total - 66min.
Evening run loopping around Tipton neighborhood and Shoreline drive (my favorite). Decent weather - a little cooler. 7 miles total - 58:55. Felt a little better after this run and glad I did it.
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| Blue Arahi 4 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.11 | 0.00 | 1.00 | 1.00 | 17.11 |
| Lunch Workout: 5xPickups (WU), 0.5 mi Segment, 4xhills, 4xPickups
Barely missed the Segment crown (record) - looks like I stopped short again. Strava has a cool feature where you can Compare Efforts and replay the data vs. other people's efforts mapped on the segment. I was 3-5 seconds ahead until the very end, where the top 2 times abruptly blew past me... I will get this one! 10.5 miles - 1:18:31
Evening run around ShCreek and Wildflower loop. 3.3 mile loop x 2. 6.6 miles - 1 hour
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| Blue Arahi 4 Miles: 6.61 | Saucony Kinvara 11 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.23 | 0.00 | 0.00 | 0.00 | 20.23 |
| AM before work: 5.23 miles easy around wildflower and our neighborhood - 45 minutes. Great weather this morning. foggy, but, summer-time cool
Lunch Run to Tipton adn around a loop of choice, and back. Hit a couple of low spots in enrgy level taht I had to really fight through. 9 miles - 1:17
Short muddy hike with the family at Grandview - didn't go well... Back home - Teaching the kid to ride the bike - he's getting it, and its tough to keep up with him jogging beside him, now.
Evening run around the neigborhood - 5.21 miles - 47:39
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| Blue Arahi 4 Miles: 20.23 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 4.00 | 2.50 | 2.00 | 22.00 |
| Long Run with a bunch of change of pace combined with grade change. Pretty strong run for me and happy with the energy level and strength left at the end of the run. Attempted the segment again, and missed it pretty bad. Do have the watch with the segment qued up (starred on Strava) so it tells me start and finish. It's definitely going down this next week. Bumped in to Ben in the last half of the run and ran (6ft. away) along side and caught up a bit. Maybe Monday on the segment... 22 miles total - 2:50:45
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| Saucony Kinvara 11 Miles: 22.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.54 | 0.00 | 0.00 | 0.00 | 18.54 |
| Solid day of training + landscaping the last couple of days has been great for the system. 15 miles in the am - easy pace around Tipton LAkes with a handheld full of the Maurten drink mix. Pretty good stuff - barely noticed the suttle taste in 16 oz. of water. 2:13. Bumped in to Grant Russo in Tipton. No. 2 in the woods behind the church on Tipton LAkes Blvd.
Sweated my ass off in the afternoon heat most of the day land scaping (mulch, bricks, and top soil.)
7 year old can almost ride the bike all on his own. ran beside him back and forth for about 0.5 miles
PM Ride and Runoff in the rain. 15 minutes for 4.6 miles on the bike (Around the neighborhood is dicey with all the cars, and then tansitioned in to a runoff of 3 miles in the grass to finish up the 110 run miles for the week (Mon - Sun)
Feelin pretty strong this weekend
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| Vilano Road Bike Miles: 4.68 | Red Peregrine Velcro Miles: 3.54 | Blue Arahi 4 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.60 | 0.00 | 0.00 | 0.00 | 17.60 |
| Wow! - Humid and hot at 10:30a Tried to knock out some of the landscaping before the run. What a mistake. 13.18 miles around Tipton. Another emergency No. 2 off in the woods (I' m not telling which woods... sry) 1:55 total running time. Carried a handheld with a gatorade mix that was not treating me right. The heat really gets to me. More landscaping work before doing some Memorial day cooking on the grill and maybe a few cold ones.
Rain storm blew through almost exactly when the burgers were done and I was sitting down to drink the cold beer under our patio umbrella... lol
7 Year old's bike lesson - running aided starts and trying to keep up running beside him with a triple cheese burger and a beer in the belly...
PM run home from random drop off in Tipton Lakes. 4.42 miles slow in the evening heat - 36:54
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| Saucony Iso 2 - Gray Miles: 4.42 | Blue Arahi 4 Miles: 13.18 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.96 | 0.00 | 3.50 | 1.00 | 18.46 |
| AM before work, trying to beat the heat. Ran over to the elusive segment, warming up along the way with 5 pickups 30-40 seconds. Humidity already hurting me... Segment time 3:05 - 2nd best effort for me. I am red lining on this thing and I have no excuse now with my watch telling me the actual finish line, live. Looks like I have some work to do to improve fitness so I can get this one. Recovered 5 minutes jogging, and followed up with workout: 12x90 sec. w/ 60 sec. recovery jog. Generally, around 0.25 miles for each, with up and down hill change. 9.33 miles total - 1:06
Lunch run in the humidity and heat: almost same route to Tipton. 9.13 miles - 1:18
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| Blue Arahi 4 Miles: 9.13 | Saucony Kinvara 11 Miles: 9.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.34 | 0.00 | 0.00 | 0.00 | 14.34 |
| Lunch - easy hour to Tipton and back. 7.33 miles. Humidity down noticably different effort
Evening run after kids' bedtime. Feeling sluggish and tired. 7 miles around neighborhoods
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| Saucony Iso 2 - Gray Miles: 7.01 | Blue Arahi 4 Miles: 7.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.32 | 0.00 | 0.00 | 0.00 | 17.32 |
| Lunch run - easy out and back to start point for a big segment loop I want to hit up this weekend. Had to emergency stop at portapot in a neighborhood... risky. 12.32 miles - 1:45.
Evening run around neighborhoods - 5 miles slow. Another storm blowing in
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| Blue Arahi 4 Miles: 17.32 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.66 | 0.00 | 0.00 | 0.00 | 21.66 |
| Morning run - easy 90 minutes. 10.67 miles out and back around Tipton area. Decent cooler weather. Start of runs are slow and tight right now. left knee is mostly the biggest concern.
Drove across town tothe soccer complex and had a fun pseudo soccer practice with the 7 and 5 year old. They did great considering they had somehow made over to the field with rain boots on... :) I ran home from there and had a great experience with testing out the Maurten caffenaitted gel, and the drink mix. I'm diggin the mild flavor ( or lack there of), and the consistency of the gel.
Also, had a lot of fun running up the freshly paved new graded road leading up up to the new overpassing bridge in town. Think I'm the first to record on Strava on this new road alignment?? :) (Oh, yeah - and used the porta potty at the top of the hill. Bridge spans have deck pans and has rebar placed. Looking like we're getting close to deck pour time. The underpassing (existing) SR 11 roadway portions close down 6/1, and stay closed the next couple weeks. Its rally helping construction schedules not having as much traffic or events (like the county fair) happening. 11.1 miles - 97 minutes.
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| Blue Arahi 4 Miles: 21.66 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.65 | 0.00 | 8.00 | 0.60 | 16.25 |
| Got IT! Took down the elusive segment this morning. crushed it by over 3 seconds. Drove over to the neighborhood, warmed up for 20 minutes with strides and really went for it. Honestly didn't feel like the hardest I have run it... 3.73 miles total there. 0.57 mi. - 2:57 Pretty decent vertical ascent at the beginnig of the segment/
Hopped in car and headed on over to Mill Race to start the workout: 5mi. TH, 6x0.5mi. Tough to hang at the end of the 5miles - feeling some nasty acid reflux coming up the throat, and effort level pretty high. 0.5 mile reps were simialr (strong to start, but, hanging on to finish) 12.51 miles total - 1:26
No sooner did I get home and log on do I see that a high schooler has gone and taken down another segment that I had the crown on close to the elusive one I just crushed. LOL. Now, I'll I have to go back and get taht one again... :)
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| Saucony Kinvara 11 Miles: 16.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.30 | 0.00 | 0.00 | 0.00 | 26.30 |
| AM Long Run - big looped course with Grand View loop in the middle: all road, but, solid elevation throughout to work through and build strength. Marathon distance completed in 3:36, and feeling fresh and fairly strong at the end. Drank mostly of all of the handheld full of Maurten drink mix, and ate one of the Maurten Caf Gel.
Most of the course was a pretty cool loop that was set up by a local bike club from Bloomington. OPE challenge is what they call it. Saw 5-6 cyclists fly by on the 22 mi. loop - funny that its approximately a 1 hour ride.
Capped off a weekly mileage PR (Mon. - Sun.) at 132.62 miles, and I think a monthly mileage PR at 506. Feeling pretty good about that!! :)
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| Blue Arahi 4 Miles: 26.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.88 | 0.00 | 0.00 | 0.00 | 24.88 |
| Early Lunch run at 10:30 am. Weather is not too hot - feeling decent after long one yesterday and big week. Tipton Lakes loops and messing around. Intentional relaxed pace, with a stop for emergency number 2. 14 miles - 2 hours
Soccer practice at the fields with Jude and Sawyer. They are catching on quickly, and Tiff and I are learning how to coach them. We even finished up witha couple of loops around the field. Ran home from there slowly - got pretty worn down over the last couple of miles. SR 11 is now closed and the pavement is gone. We are in the home stretch of this overpass project.
10.8 miles - 93 minutes.
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| Saucony Iso 2 - Gray Miles: 10.88 | Blue Arahi 4 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.74 | 0.00 | 0.00 | 0.00 | 15.74 |
| Slept horribly last night after overdoing it on some refueling with late night eating and caffenaitted protein mixes and what not. Stomach pissed off, and wide awake/tossing and turning until about 2am.
Easy run / power hike on Grandview trail for Early lunch run. 5.33 miles - 64 minutes. Great weather. A bit tired, but, doing okay considering no sleep.
Soccer practice with the boys at a crowded Blackwell Park (soccer complex in Columbus). We did our usual drills and did our run at the end - 3 laps around the field and a set of sprints.
Ran home from there around 7 pm definitely not feeling too enthusiastic, and still 80 degrees, but, with some lower humidity. 10.18 miles through town and down people trail, Goeller, T Lake. Felt better as the run went on, and got a few words of "encouragement" from some wiseass teenagers in a doorless jeep on Terrace Lake. The sidewalk project out in front of our neighborhood is almost done, which is awesome, (and about 10 years overdue) but an absolute mess right now. There are 3 big construction projects in our area, all of which drastically will improve vehicular nad pedestrian mobility when compete. Excited to see this season get done, and the construction mess be gone, though.
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| Saucony Peregrine - Black Miles: 1.00 | Red Peregrine Velcro Miles: 5.33 | Blue Arahi 4 Miles: 10.18 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.97 | 2.00 | 3.00 | 0.00 | 12.97 |
| Morning workout: 5 mi. Ctdwn. - already hot and humid at 8:30a. Dug in and progressed down in to the low 6 minute range. Struggling with anything faster than 6:40, but, it is pretty warm and humid. Hard to tell where I stand. 6.27 miles total - 43:54.
Gots some very nice looking plants from Lowes and planted those things afterward - I am definitely struggling in this heat.
Evening drop off at Harrison Lakes and run home. Had to walk/jog for first mile to loosen up. 6.7 miles - very slow at firs, but, shook it off / out - 6.7 miles in 61 minutes. It is still pretty hot out there.
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| Saucony Iso 2 - Gray Miles: 6.27 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.71 | 0.00 | 0.00 | 0.00 | 18.71 |
| Lunch run at Sycamore Land Trust out by /harrison Lakes. Its a nice trail loop with a good bit of mud, alot of shady sections, and is usually well maintained. 1.25 mile loop x 4 today, speeding up each loop. 5 miles total - 47:45.
Soccer practice with the boys - we are up to 4 laps around their small field as the "finisher", and seeing some improvements in both of them already! :)
Ran home from there - the long way. Went around the backside of Blackwell park and back toward town on most of the last part of the Mill Race route. Really got low in the last couple miles - dehydrated, and tired. 13.48 miles - 1:56
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| Red Peregrine Velcro Miles: 5.00 | Blue Arahi 4 Miles: 13.48 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.40 | 0.00 | 0.00 | 0.00 | 14.40 |
| Lunch time - Grandview road loop + an out and back a little further down Sawmill (also road). Discovered some wonderful and secluded little farm houses and a lake community I never knew existed. Another emergency number 2 out inthe woods. Wore the trail shoes intending to go trail, but, opted for more miles in the alloted time. It is pretty warm, but, I'm adapting and managing well enough. 11.1 miles - 91 minutes
Evening run - easy 30 minutes around the neighborhood - 3.3 miles - 30 minutes. Nice sunset this evening.
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| Red Peregrine NO Velcro Miles: 11.10 | Blue Arahi 4 Miles: 3.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 3.00 | 2.00 | 0.00 | 8.10 |
| Grandview loop 6mi. cutdown: Finished strong at 6:20 pace for last 2 hilly miles. 8.1 miles total - 1 hour. Low volume day, goin long tomorrow
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| Red Peregrine NO Velcro Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 30.00 | 0.00 | 0.00 | 0.00 | 30.00 |
| Went Long today - People Trail lollipop - paved path around town, with some stints in the grass to take it easy on the legs/kness/joints and what not. A couple of stops to pee, and used the portapot at the top of the overpass again, after about 20 miles. Wore the hydration pack, and definitely needed every ounce of that water with gatorade elctrolyte mix. 1 Huma caf gel at about 23 miles and one Maurten caf earlier on (2 hours or so). 8a - 12:30p and getting warm at the end for sure. 30 miler in the books - 4:25:11.
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| Blue Arahi 4 Miles: 30.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Easy 30 minutes around the neighborhood. 3.16 miles. Feeling fine after long long run yesterday.
Foam rolling and some stretching to looen up, and lunch run - lollipop to Tipton Lakes Shorline Drive visit. Went the Jonathon Ridge alternate (slightly longer) route. 9.08 miles - 1:17
Sidewalk project on CR 200 is wrapping up - contractor is putting down the HMA to fill in in front of curb and gutter and pouring driveways / approaches up to grade. Pretty warm around that paver and all that hot mix/black oil. I'm surprised at how good I feel today after a long one yesterday.
Crack in the windshield on the Highlander - dropped off at Autoglass repair place to replace. $650 :( Run home from there - super tired and hot on this run. Run down State St. and Ppl trail along SR 46 with little cover. Hat, Sunglasses and neck/ear covering were helpful, amybe. 8.77 miles in 1:19
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| Saucony Iso 2 - Gray Miles: 3.16 | Blue Arahi 4 Miles: 17.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.45 | 0.00 | 1.50 | 0.00 | 7.95 |
| Lunch Sandwhich: Cycle out to Grandview Lake Trailhead:
a. 6.6 mile ride was a moderate effort for me (the most amateur cyclist ever) 28 minutes
b. Hopped off, chained up bike at TH of the trail and went around for a CCW loop. The trail is a fantastic trail - lots of vertical change, decently maintained (but not too much...) and marked enough now to stay on course. Humid like a suana, a few bugs, one turtle, but nobody else out there. Solid efforts on most of the ups - there's a lot of ups. Took a spill on a nastly little stump of a root and fell all the way down. One of those where you lay there for a second... :) 5.52 miles in 64 minutes. Looks like its 950 ft. vertical
c. Back to the bike as the light rain started. 6.6 mile ride back home in alite drizzle most of the way, but, a much easier time with less climbing, apparently - Didn't understand until I looked back out the ridiculous difference - trip home downhill / trip to the trail uphill. 25:40 rtn trip
Night jog around the neighborhood - 2.43 miles slowly
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| Vilano Road Bike Miles: 13.24 | Red Peregrine Velcro Miles: 5.52 | Blue Arahi 4 Miles: 2.43 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 2.00 | 0.70 | 0.00 | 10.00 |
| Lunch run - Segment tester, + 2x1mi. AT (?) - according to weather app., some sort of riduclous air quality thing going on today that I definitely felt (?) trying to run any amount of up tempo. Segment hunting time again - Carr Hill East is a 0.65 mile up hill segment with a pretty decent CR to chase. Tested that out first and managed something about 1:00 too slow :). Okay - so I have some work to do... recovery jog after Segment test, and then tried a 1 mile repeat type workout. Fail - anything under 7 minute pace and I am gasping for air. pulled the plug after 2 at 6:48, and 6:55. Crazy and discouraging - need some recovery time to let the volume sink in. 10 mi. total - 82:32
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| Blue Arahi 4 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Soccer practice at much more crowded soccer complex. Boys did some good things today. They are catching on. 5 laps around their little field as the finisher - 600m almost exactly. I ran back home across town slowly and with some soggy mid section - 10.66 miles 94 minutes. Taking a down week was a good decision.
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| Saucony Iso 2 - Gray Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Easy morning run with my standard emergency No. 2 Stop off in the woods of Tipton Lakes. 7.2 miles 66 minutes. Cooler temps this morning and trend continuing next couple of days. Sunday might be a big day. Time trial marathon or Long long run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.21 | 0.00 | 0.00 | 0.00 | 14.21 |
| Morning run - easy 2 hours. 14.21 miles - 2:05. Out and back to Mill Race park. Feeling strangely tired in the second half of this run. Discouraged me abit, with a big plan for tomorrow. Wound up not following up on the big plan anyway, and completing the recovery week.
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| Blue Arahi 4 Miles: 14.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the day off. Recovery week complete. Listing the house for sell and house hunting. Time for an upgrade or change...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.90 | 0.00 | 0.00 | 0.00 | 10.90 |
| Easy 20 minutes in the morning. Feeling a bit fresher. 2.4 miles
Easy 30 minutes at lunch in Tipton Lakes - 3.5 miles
5 miles missing for year was added hear. audit comparison to Strava tracker
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.13 | 2.00 | 4.00 | 0.00 | 7.13 |
| Lunch workout: Grandview Samich: ModRide / GV loop HardRun / ModRide
6.6 mile ride to Grandview on the bike - pretty decent effort 6.6mi. - 23:30
Hopped off bike, and 4mi TH and 2 AT around the 7.1 mile Grandview Loop. Had some lower 6 minute GAP, and was working hard. made the 7 minute pace feel easy for 2 more at AT.
6.6 mile ride home with moderate effort - 24:49
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| Vilano Road Bike Miles: 13.26 | Saucony Kinvara 11 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.65 | 0.00 | 0.00 | 0.00 | 6.65 |
| AM run around the neighborhood: 4.3 miles - 37:03
Lunch Ride/Run/Ride: 5.14 miles scenic route over to Tipton Lakes, hop off and easy jogging around Tipton, and 3.77 mile ride home.
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| Vilano Road Bike Miles: 8.31 | Saucony Iso 2 - Gray Miles: 6.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.62 | 0.00 | 4.00 | 0.75 | 15.37 |
| Solid workout on the road around the neighborhood: 16x0.25 miles at target 5k pace. Kept it in the zone of what a 5k might be in about a month: 82-85 seconds, with the last one under 80. 10 miles total - 70 minutes
Evening run with 8x20-30 sec. pickups 5.37 miles - 45:03. Double day was pretty decent. got down in to lower 5 minute range on pickups. Running pretty hard.
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| Blue Arahi 4 Miles: 5.37 | Saucony Kinvara 11 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.51 | 0.00 | 0.00 | 0.00 | 8.51 |
| AM - easy 5 miles in 42:42
Lunch run in the heat - 3.5 in 29:43
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.64 | 0.00 | 0.00 | 0.00 | 11.64 |
| AM run - 11.6 miles - 95 minutes. kept it fairly relaxed
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| Blue Arahi 4 Miles: 11.64 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 12.00 | 1.20 | 0.00 | 21.00 |
| Long Run workout: 4x20min. AT with 4 minute recovery jog + 7 x pickups on some rollers
Solid workout this morning. Out and back down CR 400 - North to South to North. Kept the AT miles within the range after got the emergency No. 2 done in the first rep, and then lasted until the last mile of the last rep. Legitmately looking at about 6:40 pace for AT right now. Humidity and heat are definite factors for me this time of year in Indiana. Warm and overcast until the last 30 minutes when the sun came out and made things abit more difficult.
Carried a handheld with the gatorade electrolyte mix, and ate one of the caffenaitted Maurten gels with very little trouble.
21 miles total - 2:32:06.
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| Blue Arahi 4 Miles: 21.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.73 | 0.00 | 0.00 | 0.00 | 7.73 |
| AM run around the neighborhood: 5 miles easy - 42:43.
Lunch time fun: rode bike over to the neighborhood we're watching for houses for sale, and then over Tipton. 5.7 miles. Hopped off at MArina, an then jogged around Tipton checking out houses there also. 2.7 miles easy. Yep - we are house hunting, and trying to sell our house. Easy 3.7 mile ride back home.
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| Vilano Road Bike Miles: 9.43 | Blue Arahi 4 Miles: 7.73 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.02 | 0.00 | 3.50 | 0.00 | 19.52 |
| AM workout: 7x0.5mi. TH - running around the neighborhood - not the bestof workouts as I struggled with 5:45 pace. 11.3 total - 1:27
PM easy with a Segment half ass attempt. Didn't even run my fastest time much less grab that crown back. 8.2 miles - 61:46. Okay - so really this ended up being more of a moderate effort.
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| Blue Arahi 4 Miles: 8.20 | Saucony Kinvara 11 Miles: 11.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| 5 miles easy in the am.
8 miles easy at lunch
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| Blue Arahi 4 Miles: 13.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.21 | 0.00 | 0.00 | 0.00 | 16.21 |
| AM - easy 7.1 miles in 64 minutes
Lunch - easy 9 miles around Tipton - 1:13. We have been house unting and are honing in on Tipton Lakes homes.
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| Blue Arahi 4 Miles: 16.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.66 | 0.00 | 0.00 | 0.00 | 12.66 |
| Noonish run around the 12.5 mile loop on Pppl Trail. Saw Tyler, and Christian/Chelsea out doing there thang also. Pacing around waht I want to target in a 50 mile attempt at some point soon. 8:15 gets me under 7 hours, and feels like a reasonable pace in the humidity of the Indiana summer.
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| Blue Arahi 4 Miles: 12.66 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 7.00 | 0.00 | 0.00 | 10.10 |
| AM workout: 7AT around Tipton Lakes. Got into some 6:20'sand 30'sand was reasonably comfortable. 10.1 miles total - 70 minutes
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| Blue Arahi 4 Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.12 | 4.00 | 3.21 | 0.00 | 20.33 |
| AM - 12.1 easy/mod miles around Tipton Lakes - 93 minutes
PM:
Ride out to GV on Bicycleslowly, and started pretty comfortable on CW loop around GV.
Started noticing a saved segment on the watch tracking taht I wasn't too far off from a 3rd place possibility. Pushed it harder, cutting down as the loop went on and wound up getting the bronze on the loop. The first 2 places are very solid times, that I won't be touching anytime soon. 47:13 for the 7.05 miles. Probably could do a bit better with an intentional effort one of these days.
Bike ride home ata decent pace ("decent" for my amatuer cycling skills). Almost 100 for the Monday - Sunday weekly mileage.
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| Vilano Road Bike Miles: 13.46 | Red Peregrine NO Velcro Miles: 8.23 | Blue Arahi 4 Miles: 12.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.64 | 0.00 | 0.00 | 0.00 | 11.64 |
| AM - easy 4.5 miles around neighborhood. Left knee acting up in the first mile or so, but, loosened up. Spied on a new listing over in Wildflower neighborhood. Almost got caught peeking around at backyard by the current residents selling the place. 40:21
Lunch workout: bike out to GV again, since htat was so enjoyable last night. 6.6 miles slowly on the way out - 30 minutes. Run slowly around the road loop in 62 min., and bike back home 6.6 miles in 25 min. Tough one getting around the loop in the mid-afternoon humidity. walking up some hills for catching the breathing and heart rate (this was supposed to be easy peasy)
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| Vilano Road Bike Miles: 12.20 | Red Peregrine NO Velcro Miles: 7.10 | Blue Arahi 4 Miles: 4.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.98 | 0.00 | 0.00 | 0.00 | 10.98 |
| AM run to spy on the house in Tipton Lakes we are interested in. Nobody home, and I snuck behind tothe back yard to check it out a bit more. 7.5 miles - 59:30
Feeling pretty tired at Runch time. Drove over Tipton and slowly jogged aroiund for 30 minutes - 3.48 miles
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| Blue Arahi 4 Miles: 10.98 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.15 | 0.00 | 0.00 | 0.00 | 9.15 |
| 9.15 miles easy at lunch - 80 min. humid and hot.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy in morning - 63 minutes. A little cooler
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.14 | 0.00 | 0.00 | 0.00 | 19.14 |
| 2 hours easy to moderate - 15 miles. Already huimid and tough to breath.
We are selling our house and buying another one simultaneous and it is more than a little disruptive for regularly scheduled training and work schedules.
PM ride over to REMAX: 3.82 miles - about 15 minutes. Rode on new roadway alignment from SR 11 to SR 46 Eastbound. Huge shoulder - good stuff. hopped off, dropped off, and went for a 4.1 miles around town - 35:40. Longer route for the ride home: 6.7 mile - 26 minutes.
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| Blue Arahi 4 Miles: 15.00 |
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| | Race: |
Firecracker 5k (3.107 Miles) 00:17:57, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.34 | 0.00 | 5.10 | 0.00 | 7.44 |
| Bike ride over to a live 5k race across town: 7.86 mile ride down SR 11 nad Central - 31:15.
About 120 people in the race, but, great organization kept the event safe. Folks stayed away from each other, and the start was waved and spaced out with cones. Hopped off the bike and ran some strides to warm up, realizing quickly the humidity level was awful.
Race started and my wave took off. With Alphabetical groupings for the waves, I quickly was completely seperate from the already distanced other racers. Pretty decent result for me, but, a massive effort for a pace I thought would feel a bit more relaxed - Splits: 5:45, 5:47, 5:44, 40 - 17:57. Out and back course, so a bit easier to gauge things.
Chatted a bit with friends afterward, which was awesome (my favorite part of racing and running), and then got some much needed assisatnace on maintenance for my bicycle. Josh really hooked me up with a derailer cable tightening. a very simple little dial taht he turned fixed the non-functional derailer for me :). Hopped on and headed for the track at Col North for some more work. Put in 8x400 at 5k pace to finish off the workout and plan for running for the day. biked on home the rest of the way going the long way. fun morning.
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| Vilano Road Bike Miles: 26.38 | Saucony Kinvara 11 Miles: 7.44 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 28.72 | 0.00 | 0.00 | 0.00 | 28.72 |
| 7am start for the long long run this morning: headed out and went and visited the new house (we think we have it in the bag) in Tipton Lakes. Keeping my eyes on the rabbit holes in the yard... (we have an inspector lined up for next weekend). out and down Goeller to Pppl trail down SR 46, and on out the people trial. Turned around after an emerg. no. 2 stop in the secluded trees of the little trail with a trail had at Marr (SShhhh!) Exactly 13 miles at turn around. Ran past Jane going out and back. she was strugglinga bit on the way back. Lots of people out on trail runnig and biking this morning.
around 16 miles on people trail by Hawcreek brdige bumped in to some buddies from running and a workmate. Pretty sweet to run with them for a while on a little lollipop. filled up handheld twice at Subway, which totally saved me. I would have been in trouble without those fill ups. Carried on after seperating from the crew of 3 guys, and finished up a little cooked at 28.7 miles. Whew! Laid down fora nap afterward, and crushed a bunch of water and elctrolytes. Weighed in after shower, and tipped scales at my lowest recorded weight! - 143.0 28.7 miles - 3:54.
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| Blue Arahi 4 Miles: 28.72 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.74 | 0.00 | 0.00 | 0.00 | 10.74 |
| morning run: 7.46 mi. in 56:41
Evening run: 3.28 mi. in 31:52.
Hurting after the long LR yesterday
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| Blue Arahi 4 Miles: 10.74 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.15 | 0.00 | 0.00 | 0.00 | 11.15 |
| AM - easy 6 miles in 54 min.
Lunch ride over to Tipton 3.7 miles,
5 miles run - Brief Cutdown 7:17, 6:30, 6:00,
Ride back home 4..1 miles
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| Vilano Road Bike Miles: 7.87 | Blue Arahi 4 Miles: 11.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| Easy 3.4 miles in morning - 30 minutes
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| Easy 69 minutes for 8.2 miles at lucnh
PM easy: 4.2 miles - 38:19
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| Blue Arahi 4 Miles: 12.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 3.00 | 0.00 | 6.60 |
| AM workout: 3x1mi. Progressive: 6:20, 6:08, 5:54 with 0.25 jog btwn. 6.6 milestotal - 50 min.
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| Saucony Kinvara 11 Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 miles in the am. 67 min. House hunting - think we are going new build.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.18 | 0.00 | 0.00 | 0.00 | 2.18 |
| 2.18 miles in the am - 18:23
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.57 | 0.00 | 0.00 | 0.00 | 6.57 |
| Morning run at home before our camping trip: 3.25 miles 28 min.
3 hour drive down to Red River Gorge and NAtural Bridge area in KY.
Family Hike up Natural Bridge - 2.37 miles up and back. The boys did great. Set up campsite afterward, and then hiked a little bit more on Rough Trail. Drove over to trail head via Nada Tunnel. The 5 year old had to go emergency no. 2 in the middle o the hike. The apple doesn't fall far from the tree. :)
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| Saucony Iso 2 - Gray Miles: 6.57 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Middle Fork Campground loops. Boys first camping trip was a success. Great weather helped.
7miles total - 65 minutes. Quite a bit of vertical
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| Saucony Iso 2 - Gray Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.60 | 0.00 | 0.00 | 0.00 | 31.60 |
| Long Long Run: 31.6 miles - 5:22. All road, and a death march when I ran out of water with about 10 miles left. Survived and and now recover and try again next week. Lowest weight I've seen on the scale ever afterward.
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| Blue Arahi 4 Miles: 31.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Easy bike and easy run.
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| Vilano Road Bike Miles: 6.47 | Blue Arahi 4 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Easy run am and easy longer run lunch
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Easy longer run. 18 miles - 2:38.
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| Blue Arahi 4 Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 3.00 | 2.00 | 0.00 | 12.60 |
| AM : easy 2.1 miles - 17:30
Lunch workout: 6mi. Cutdown 7min. down to 6:18 pace
Jude bike riding lesson - he's got it down! on his own. :)
PM: Ride, Run, Ride: 4 mile ride, 3.3run, 4 mile back home
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| Blue Arahi 4 Miles: 12.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| AM - slow and easy - 3.2 miles - 32 min.
easy GV loop at lunch - 63 minutes - 7.2 miles
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| Red Peregrine Velcro Miles: 7.20 | Blue Arahi 4 Miles: 3.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.52 | 0.00 | 3.00 | 0.00 | 10.52 |
| AM - easy 30 minutes
Jude vs. Sawyer race around the block
Evening workout: 2x1mi, 5x1min. TH
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| Blue Arahi 4 Miles: 4.52 | Saucony Kinvara 11 Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.65 | 0.00 | 0.00 | 0.00 | 6.65 |
| Lunch runs: easy 30 minutes x 2
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.10 | 0.00 | 0.00 | 0.00 | 31.10 |
| Much better. Out and back to Arbor neighborhood, and then out and back to get the final 6 miles of the 50k. Feeling decent at the end largely due to enough water, calories, and temperature more fit for running a long way. 4:22. 1 hour faster than last week :)
|
| Blue Arahi 4 Miles: 31.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Grandview loop - moderate and ended pretty hard.
|
| Red Peregrine Velcro Miles: 7.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.59 | 0.00 | 0.00 | 0.00 | 11.59 |
| Lunch workout: Ride to half way point toward GV. CR 200 brdige is closed so its a lot longer to get to GV from our house. 5.5 miles on bike, GV lollipop running = 11.5 miles, 5,5 miles ride home.
|
| Vilano Road Bike Miles: 15.00 | Blue Arahi 4 Miles: 11.59 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 2.00 | 3.00 | 0.00 | 9.50 |
| easy AM run 2.5miles
Jude and Sawyer run to bridge - longest run for them - almost 2 miles.
Lunch workout:
Ride moderate to Lincoln Park, 5 miles alternatin TH/MP, Ride hard back home
|
| Vilano Road Bike Miles: 13.00 | Blue Arahi 4 Miles: 4.50 | Saucony Kinvara 11 Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.48 | 0.00 | 0.00 | 0.00 | 15.48 |
| Easy 45 minutes in the AM - 5.48miles
Lunch Gandview (GV) out and back. Switched it up. 10 miles - 80 min.
|
| Blue Arahi 4 Miles: 15.48 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| easy am run and quit on the lunch run. Tired!
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.95 | 0.00 | 0.00 | 0.00 | 12.95 |
| easy jog with Jude, Sawyer, and mommy ove to rental. 1.6 miles. Poor Jude had some trouble today.
Lunch workout:
6mile ride to GV halfway point, 11.67 mile Lollipop run around GV, 5.5 mile ride back home
|
| Vilano Road Bike Miles: 11.53 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.88 | 0.00 | 0.00 | 0.00 | 12.88 |
| |
| Vilano Road Bike Miles: 11.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.21 | 0.00 | 0.00 | 0.00 | 16.21 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.63 | 0.00 | 0.00 | 0.00 | 8.63 |
| |
| Vilano Road Bike Miles: 15.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.14 | 0.00 | 0.00 | 0.00 | 6.14 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.24 | 0.00 | 0.00 | 0.00 | 7.24 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.31 | 0.00 | 0.00 | 0.00 | 7.31 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.31 | 0.00 | 0.00 | 0.00 | 3.31 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.24 | 0.00 | 0.00 | 0.00 | 21.24 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.23 | 0.00 | 0.00 | 0.00 | 3.23 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.17 | 0.00 | 0.00 | 0.00 | 10.17 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.07 | 0.00 | 0.00 | 0.00 | 5.07 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.24 | 0.00 | 0.00 | 0.00 | 5.24 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.72 | 0.00 | 0.00 | 0.00 | 4.72 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 0.00 | 0.00 | 2.10 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.12 | 4.00 | 0.00 | 0.00 | 6.12 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 3xGrandview Loop - struggle on lap 3
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.12 | 0.00 | 0.00 | 0.00 | 9.12 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.44 | 0.00 | 3.00 | 0.00 | 6.44 |
| 13x1min on/off
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.03 | 0.00 | 0.00 | 0.00 | 2.03 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.84 | 0.00 | 0.00 | 0.00 | 8.84 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 35.50 | 0.00 | 0.00 | 0.00 | 35.50 |
| Broke in the new Arahi 4's - exact same shoes a bit different feel (still good). Best long run in a while. Started early in the morning at my parking spot on Grandview loop (it's a secret!). Strong and relaxed aerobically throughout the run. 5 loops of the hilly 7.1 mile road loop around the lake. Pleased with this to say the least.
|
| Blue Arahi 4.2 Miles: 35.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.94 | 0.00 | 0.00 | 0.00 | 4.94 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.72 | 0.00 | 0.00 | 0.00 | 4.72 |
| |
| Vilano Road Bike Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| loner bike ride - got a tune up, new saddle and the tires and everything working like a dream - tahnks, Bike Station
|
| Vilano Road Bike Miles: 20.45 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.83 | 0.00 | 0.00 | 0.00 | 15.83 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.77 | 0.00 | 0.00 | 0.00 | 24.77 |
| ride over to Mill Race for a long run.
2xPplTrail loops - 24.77 miles in 3:23.
Destroyed for the bike ride home. Barely keeping the wheels spinning
|
| Vilano Road Bike Miles: 13.05 | Blue Arahi 4.2 Miles: 24.77 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.06 | 0.00 | 0.00 | 0.00 | 14.06 |
| Grandview Double for lunch. Good stuff
|
| Blue Arahi 4.2 Miles: 14.06 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.51 | 0.00 | 0.00 | 0.00 | 6.51 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.78 | 0.00 | 0.00 | 0.00 | 4.78 |
| | |
|
| | Race: |
Friday Night Race 1 (3.107 Miles) 00:18:46, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.12 | 0.00 | 3.15 | 0.00 | 10.27 |
| Raced a Live 5k on Ppl Trails. Friday night race series - started a t 7p, which was tough for my body... Mile 1 and 2 were okay (5:45, 5:51). Not so much for the rest of it. 18:46 with a 6:19 mile 3 split
|
| Saucony Kinvara 11 Miles: 6.30 | Blue Arahi 4.2 Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Easy morning run on people trail. 16.4 miles - 2:16
walk around with family in evening
|
| Blue Arahi 4.2 Miles: 16.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.87 | 0.00 | 0.00 | 0.00 | 10.87 |
| 9 miles slow and easy - 85 minutes.
evening longer wlak with family.
|
| Blue Arahi 4.2 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 |
| 1 mile. yep
|
| Blue Arahi 4.2 Miles: 1.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.52 | 0.00 | 0.00 | 0.00 | 7.52 |
| 2 miles hard, then 8x0.25 in downtown Indy - Canal and City streets are pretty scary these days. 6:35 - 6:45 pace, then down in to the 5:45-55 range for quarters. New job is on the 28th floor of a building downtown. 7.52 total - 52:08
|
| Blue Arahi 4.2 Miles: 7.52 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.23 | 0.00 | 0.00 | 0.00 | 8.23 |
| 2 x easy runs.
walking with family
|
| Blue Arahi 4.2 Miles: 8.23 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.37 | 2.00 | 2.00 | 0.50 | 6.87 |
| 4.5 miles Cutdown: 6:55 to :05. 6 miles total - 42:16
walked around with family
|
| Saucony Kinvara 11 Miles: 6.00 | Blue Arahi 4.2 Miles: 0.87 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.03 | 0.00 | 0.00 | 0.00 | 3.03 |
| easy
|
| Blue Arahi 4.2 Miles: 3.03 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.65 | 0.00 | 0.00 | 0.00 | 26.65 |
| 3:28 for a marathon distance. This was actually an attempt to go run 50 miles at sub 8 pace. Legs weren't having it after 22-23 miles.
|
| Blue Arahi 4.2 Miles: 26.65 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.02 | 0.00 | 0.00 | 0.00 | 12.02 |
| Easy 12 around Grandview - playing around and taking it easy after yesterday.
|
| Blue Arahi 4.2 Miles: 12.02 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.60 | 0.00 | 0.00 | 0.00 | 0.60 |
| walked
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.66 | 0.00 | 0.00 | 0.00 | 4.66 |
| pickups on some soreand tire legs. not doing well after some longer running and training to go long.
|
| Blue Arahi 4.2 Miles: 4.66 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.09 | 0.00 | 0.00 | 0.00 | 5.09 |
| easy run and 2 walks
|
| Blue Arahi 4.2 Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 2 x easier runs
|
| Blue Arahi 4.2 Miles: 10.00 |
| |
|
| | Race: |
Friday Night Race 2 (3.107 Miles) 00:19:16, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.86 | 0.00 | 3.14 | 0.00 | 14.00 |
| falt tire on highlander. we are at 70k miles on the car. It was time for new tires anyway. 4 new tires for 785. Ran an hour waiting for that. 7.3 miles to Mill Race and back
Friday Night Rae No. 2
Yikes - terrible. 5:45 mile 1, and over 6 and then 6:30. Did not feel well the entire way. Breathing really heavy adn heavy legs, etc. 19:17
|
| Saucony Kinvara 11 Miles: 5.80 | Blue Arahi 4.2 Miles: 8.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.57 | 0.00 | 0.00 | 0.00 | 12.57 |
| Started off hot and ran a couple miles in the 6:40-50 range, and dropped it back to easy pace. loop around PplTrail - 12.5 miles 1:36
|
| Blue Arahi 4.2 Miles: 12.57 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.45 | 0.00 | 0.00 | 0.00 | 2.45 |
| easy
|
| Blue Arahi 4.2 Miles: 2.45 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 - 36:52. Easy does it. Hopped on back over the fence - really want to get good at 5k's right now. Ultra no go ... again.
|
| Blue Arahi 4.2 Miles: 4.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.54 | 0.00 | 3.00 | 0.00 | 10.54 |
| 12x0.25mi. @ 5k Goal Pace. Ran down SR 11 to Central track and did most of workout on track. Solid workout - All were in the 5:20-5:30 range. Effort level far exceeded what a 5k pace is right now, but, that's what taining is for! 10.54 total - 78 min.
|
| Blue Arahi 4.2 Miles: 10.54 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy to moderate 7.5 miles in just under 60 minutes.
|
| Blue Arahi 4.2 Miles: 7.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 0.00 | 3.10 | 0.00 | 7.00 |
| Hard workout in the wind running around streets in the neighborhoods. 4x0.5, 3x0.25, 3x0.13 @ 5k goal pace. Headwind in 2 directions did't help, but, I did not do well in this workout. struggled with 5:30 pace and was into 6 minute pace in the headwind. 7 miles total - 49:xx
|
| Saucony Kinvara 11 Miles: 7.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.88 | 0.00 | 6.00 | 0.00 | 16.88 |
| Good training day:
3x2mi. HMP: Stuck in there around 6:00-6:05. Did it all on the track at Central, so that's kinda cheating, but, hey, oh well.
Afternoon walk with damfamily'
Evening run - loop around Grandview. I really love this place. Serious consideration going on for buying a house in this place... Arbor can suck it :)
|
| Saucony Kinvara 11 Miles: 7.00 | Blue Arahi 4.2 Miles: 8.88 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.05 | 0.00 | 0.00 | 0.00 | 7.05 |
| Easy 7 in the morning: raining at the end and 50 degrees. About an hour of running loops around the neighborhood, rocking the arm sleeves, headband, etc. So - Kipchoge lost??
We got cable TV back just in time to watch a whole lot of football :)
|
| Blue Arahi 4.2 Miles: 7.05 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM : easy 3 miles in the ... cold? 25:11
PM: easy Grandview loop - got chilly in the shade. 7miles - 57:11
|
| Blue Arahi 4.2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 3.10 | 0.00 | 8.90 |
| Morning 5k Track Workout: 4x800, 3x400, 3x200. Improvement, but, still not there for 6x800 at this pace.
2:44, 2:45, 2:49, 2:43, 81, 80, 81, 39, 38, 39
Wurmup proper helped, and an actual Cooldown as well. Gettin all organized and stuff.
8.11 total
Walked with the family in the evening
|
| Saucony Kinvara 11 Miles: 8.11 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.70 | 0.00 | 0.00 | 0.00 | 11.70 |
| Easy run around the Tipton LAkes neighborhood in the am - 3.5 mi.
Easy run home from Arbor thru MRace down SR 11 - 8.2miles
Tired, but, steady.
|
| Blue Arahi 4.2 Miles: 11.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.33 | 0.00 | 3.10 | 0.00 | 8.43 |
| 5k Workout: 12x400, 200 kept it in the 80-85 range. WU and CD.
|
| Saucony Kinvara 11 Miles: 6.70 | Blue Arahi 4.2 Miles: 1.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.31 | 0.00 | 0.00 | 0.00 | 5.31 |
| Mileage volume has been pretty pathetic. Running hard in track workouts, but, not really getting the base volume to back it up.
|
| Blue Arahi 4.2 Miles: 5.31 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 3.75 | 0.00 | 7.50 |
| 5k workout: 3x1600, 3x400: Coiuldn't get it going like I thought Iwould be able to - right around 5:55-6:00 for the 1600s, and 80-85 for 400s
|
| Saucony Kinvara 11 Miles: 7.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.88 | 0.00 | 0.00 | 0.00 | 10.88 |
| Easy 10 miler in the morning - 83 min. Feeling pretty tired for not having really trained all taht hard...
|
| Blue Arahi 4.2 Miles: 10.88 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.08 | 0.00 | 0.00 | 0.00 | 4.08 |
| Easy in the morning
|
| Blue Arahi 4.2 Miles: 4.08 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.00 | 0.11 | 4.11 |
| Ran hard up a hill 7 times. All out effort on the last one.
|
| Blue Arahi 4.2 Miles: 4.11 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.27 | 0.00 | 0.00 | 0.00 | 8.27 |
| Easy hour in the morning - running around the Tipton and Braeburn neighborhood. FAll colors are hear - good running weather, too.
|
| Blue Arahi 4.2 Miles: 7.27 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.50 | 0.30 | 5.30 |
| Did some 200s at the track. I'm a slow old guy. Tough to go faster than 30 seconds these days (I tried and couldn't)
|
| Saucony Kinvara 11 Miles: 5.30 |
| |
|
| | Race: |
Friday Night Race 3 (3.107 Miles) 00:18:42, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.15 | 0.00 | 3.10 | 0.00 | 5.25 |
| Wow - I am just not seeing any results from the specific training yet. Maybe too soon.
Friday Night 5k No. 3: Went 5:39 mile 1, and then same struggle mode in mile 2 and 3: 6:00, 6:13, and then had to sprint to stay in front of 4th place.
|
| Saucony Kinvara 11 Miles: 5.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Ran across the beams (only) of the new CR 200 bridge. That was exciting... and only slightly dangerous and illegal. :) Ran over to Tipton and all around the neighborhoods I love. 10.5 miles - 88 minutes.
|
| Blue Arahi 4.2 Miles: 10.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Easy 90 minutes - same fun crossing the bridge. 10.35 miles. Jogged iwth the family. Sawyer is a little firecracker :)
|
| Blue Arahi 4.2 Miles: 11.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - nope. not today
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.17 | 1.00 | 1.00 | 0.00 | 10.17 |
| AM moderate 5 miles - 38:29
PM 10,9,8,7,6 - Cutdown for 5.12 miles - 41:11
|
| Blue Arahi 4.2 Miles: 10.17 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.41 | 0.00 | 0.00 | 0.00 | 5.41 |
| Easy 5.41 miles in the morning - 42min.
|
| Blue Arahi 4.2 Miles: 5.41 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.24 | 0.00 | 0.00 | 0.00 | 14.24 |
| AM - run around Grandview CCW loop. 59:13 for the 7 miles Scary foggy
PM Lunch Ride-Run-Ride to Grandview. Ride 7 miles, Run about 1 hour CW around GV loops, and then shorter route back home on bike. Good training day
|
| Vilano Road Bike Miles: 14.00 | Saucony Kinvara 11 Miles: 7.10 | Blue Arahi 4.2 Miles: 7.14 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.23 | 0.00 | 0.00 | 0.00 | 4.23 |
| AM - loops around Mill Race park. 4.23 miles - 33:44.
Storms got the 5k cancelled this evening :(
|
| Blue Arahi 4.2 Miles: 4.23 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.26 | 4.00 | 0.00 | 0.00 | 14.26 |
| Ran a Half Marathon distance around Ppl Trail loop CW and picked it up at the end. 1:39. Ran up to the bridge and back with the family in the afternoon. Went and had a nice little trip to the Brown Counties.
|
| Blue Arahi 4.2 Miles: 14.26 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.93 | 0.00 | 2.00 | 0.00 | 10.93 |
| jogged to track after drop up north side of town. 8x400 at 5k pace with a mandatory bathroom stop after rep 6 - thanks to the local church for letting me in. jogged home - 6.26 in 57 minutes
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| Blue Arahi 4.2 Miles: 10.93 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Taking a couple of days off.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Last day off - had some bad GI issues in the am.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.13 | 0.00 | 0.00 | 0.00 | 10.13 |
| Grandview loop in the am - Happy Hour = Grandview loop in the early fall. 63 minutes for the 7.15 miles
walk jog in PM - 3 miles in 33 min. dark at 6pm already - hate it.
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| Blue Arahi 4.2 Miles: 10.13 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Blue Arahi 4.2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.17 | 0.00 | 0.00 | 0.00 | 1.17 |
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| Blue Arahi 4.2 Miles: 1.17 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.58 | 8.00 | 0.00 | 0.00 | 12.58 |
| 8 MP - 6:30s were hard
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| Blue Arahi 4.2 Miles: 12.58 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.26 | 0.00 | 0.00 | 0.00 | 14.26 |
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| Blue Arahi 4.2 Miles: 14.26 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.48 | 0.00 | 0.00 | 0.00 | 7.48 |
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| Blue Arahi 4.2 Miles: 6.48 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.47 | 0.00 | 0.00 | 0.00 | 7.47 |
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| Blue Arahi 4.2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.51 | 0.00 | 0.00 | 0.00 | 8.51 |
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| Blue Arahi 4.2 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.03 | 0.00 | 0.00 | 0.00 | 22.03 |
| LR on Ppl Trail
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| Blue Arahi 4.2 Miles: 20.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.94 | 0.00 | 0.00 | 0.00 | 4.94 |
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| Blue Arahi 4.2 Miles: 4.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.05 | 0.00 | 0.00 | 0.00 | 3.05 |
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| Blue Arahi 4.2 Miles: 3.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.54 | 0.00 | 0.00 | 0.00 | 6.54 |
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| Blue Arahi 4.2 Miles: 6.54 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.76 | 0.00 | 0.00 | 0.00 | 3.76 |
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| Blue Arahi 4.2 Miles: 3.76 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.66 | 0.00 | 0.00 | 0.00 | 3.66 |
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| Blue Arahi 4.2 Miles: 3.66 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.03 | 0.00 | 0.00 | 0.00 | 4.03 |
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| Blue Arahi 4.2 Miles: 4.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.81 | 0.00 | 0.00 | 0.00 | 7.81 |
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| Blue Arahi 4.2 Miles: 7.81 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.98 | 0.00 | 0.00 | 0.00 | 9.98 |
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| Blue Arahi 4.2 Miles: 9.98 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.00 | 0.00 | 5.50 |
| 8x400 on the track
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| Saucony Kinvara 11 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.65 | 0.00 | 0.00 | 0.00 | 4.65 |
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| Blue Arahi 4.2 Miles: 4.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
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| Blue Arahi 4.2 Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.65 | 0.00 | 0.00 | 0.00 | 5.65 |
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| Blue Arahi 4.2 Miles: 5.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Third day off in a row. Moving from house to house is hard work! No time for easy runnin! :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.05 | 0.00 | 0.00 | 0.00 | 1.05 |
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| Blue Arahi 4.2 Miles: 1.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
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| Blue Arahi 4.2 Miles: 9.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Blue Arahi 4.2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.62 | 0.00 | 0.00 | 0.00 | 6.62 |
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| Blue Arahi 4.2 Miles: 6.62 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| New Nordictrack Treadmill - testing it out after a 4 hour setup effort the night before. Its a great treadmill. iFit application is straightup garbage, though...
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| Blue Arahi 4.2 Miles: 1.00 | Nordictrack TM Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| TM running. Testing it out. Pretty great - decline and goes up to 12 mph
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| Blue Arahi 4.2 Miles: 3.10 | Nordictrack TM Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 0.00 | 4.90 |
| 4.9 miles - hilly TM workout with a "coach" on iFit... garbage
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| Blue Arahi 4.2 Miles: 4.90 | Nordictrack TM Miles: 4.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 1.00 | 0.50 | 0.00 | 5.30 |
| TM -walking for 20 minutes trying to get this damn iFit application and console interface to work. IT IS GARBAGE. Hateful email sent to customer service.
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| Blue Arahi 4.2 Miles: 5.30 | Nordictrack TM Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| TM - 3 miles moderate at end
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| Blue Arahi 4.2 Miles: 3.00 | Nordictrack TM Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.03 | 0.00 | 0.00 | 0.00 | 6.03 |
| Tipton Lakes loop - the new favorite loop from our new abode
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| Blue Arahi 4.2 Miles: 6.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.98 | 0.00 | 0.00 | 0.00 | 5.98 |
| Tipton Lakes loop - the new favorite loop from our new abode
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| Blue Arahi 4.2 Miles: 5.98 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile run with Jude and Sawyer. New 1 mile loop from our new home.
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| Blue Arahi 4.2 Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.08 | 0.00 | 0.00 | 0.00 | 6.08 |
| Nice weather with some wind. Got out the bike and verified its functionality briefly. - garage is being unpacked and stuff slowly falling in to place in the house. Lunch run outside - favorite loop (actually lollipop) to Tipton.
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| Vilano Road Bike Miles: 1.24 | Blue Arahi 4.2 Miles: 6.08 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| TM run at lunch time. Cold outside again. 5 mile - 37 min. threw in some vertical
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| Blue Arahi 4.2 Miles: 5.00 | Nordictrack TM Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 1.40 | 0.00 | 4.40 |
| TM Virtual run on Bryce Canyon course. Leaderboard was fun to race against!
4.4 miles - 30 minutes.
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| Blue Arahi 4.2 Miles: 4.40 | Nordictrack TM Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.34 | 1.00 | 0.00 | 4.34 |
| Morning TM Workout: 4 mile cutdown. Got it up in to the 10.7mph - 11 mph range for alittle while. decent little workout on the NordicTrack. IFit Workouts are non-sense, but, the leader board is a fun function to motivate me. 30:19.
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| Blue Arahi 4.2 Miles: 4.34 | Nordictrack TM Miles: 4.34 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.80 | 1.00 | 0.00 | 5.80 |
| TM Cutdown
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| Blue Arahi 4.2 Miles: 5.80 | Nordictrack TM Miles: 5.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.26 | 0.00 | 0.00 | 0.00 | 11.26 |
| Ppl. Trail Loop 11.26 - 1:28, finishing up Christmas shopping
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| Blue Arahi 4.2 Miles: 11.26 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 1.40 | 0.00 | 5.40 |
| TM Workout: 5 mile Cutdown. 5.4 total - 35 minutes
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| Blue Arahi 4.2 Miles: 5.40 | Nordictrack TM Miles: 5.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 4.00 | 2.00 | 0.00 | 6.50 |
| TM Workout: 6mi. Cutdown - Racing the leaderboard. 6.5 - 41:47
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| Blue Arahi 4.2 Miles: 6.50 | Nordictrack TM Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Christmas TM - virtual Grand Canyon run - mostly at negative incline (goes down -3%). Left me hurtin!
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| Blue Arahi 4.2 Miles: 10.00 | Nordictrack TM Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.13 | 0.00 | 0.00 | 0.00 | 8.13 |
| Easy 8.13 miles outside - 66 min.
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| Blue Arahi 4.2 Miles: 8.13 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 4.00 | 1.50 | 0.00 | 6.50 |
| Another good TM workout: 6.5 mi. Cutdown - racing the leaderboard. 46 min.
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| Blue Arahi 4.2 Miles: 6.50 | Nordictrack TM Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.64 | 0.00 | 0.00 | 0.00 | 3.64 |
| Easy TM recovery run - 3.64 miles - 33:12
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| Blue Arahi 4.2 Miles: 3.64 | Nordictrack TM Miles: 3.64 |
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| | 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 on TM - 30 min. Last run in my 30's
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| Blue Arahi 4.2 Miles: 3.20 | Nordictrack TM Miles: 3.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3054.90 | 192.14 | 223.02 | 11.46 | 3481.52 |
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| CLIFTON 4 Blue 2 Miles: 356.75 | Vilano Bike On Mag Trainer Miles: 53.10 | Saucony Iso 2 - Gray Miles: 467.66 | Saucony Kinvara 6 - White Miles: 23.70 | Clifton 4 Blue 1 Miles: 172.95 | Hoka One Infinite Miles: 127.88 | Saucony A5 - Green Miles: 15.70 | Red Peregrine Velcro Miles: 47.84 | Red Peregrine NO Velcro Miles: 38.53 | Blue Arahi 4 Miles: 983.34 | Vilano Road Bike Miles: 252.07 | Saucony Kinvara 11 Miles: 218.63 | Saucony Peregrine - Black Miles: 1.00 | Blue Arahi 4.2 Miles: 651.77 | Nordictrack TM Miles: 72.08 |
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