| Member Since: Nov 25, 2007 Gender: Male Goal Type: Other Running Accomplishments: I've been running since junior high. Ran middle distance in college with a PB of 1:52 for the 800 meters, then continued running with varying degrees of seriousness throughout my 20's and 30's. Moved up in distance and even ran three marathons (2:43 PB). Now just trying to stay in shape and find balance in life in my 40's.
Short-Term Running Goals: Work out 30 minutes a day, six days a week
Long-Term Running Goals: Stay healthy and consistent.
Personal: Married with 3 children. Work as a school counselor. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 51.50 | 0.00 | 9.50 | 0.00 | 44.00 | 17.00 | 0.00 | 61.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
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A.M. - Neighborhoods - 23:05
My legs were beat yesterday after running the hills, so this easy run really helped in loosening them up. Felt much better after the run than before.
P.M. - Neighborhoods + run to gym - 34:01
Ran steady in the dark. Felt really good and recovered from yesterday.
Weights and drills - 25 min (drills were 2 sets of: 8 lunges each leg, 8 box stepups each leg, crossover drill, high knees, buttkicks, and A-skip) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
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Ann Morrison Park + Albertson Park - 56:05
A little fatigued today, but the run was ok. Did some loops in Ann Morrison park (included the dirt hill 4x) and then about 20 minutes in Albertson park. Chilly out, but a nice afternoon.
Easy weights, core and stretching: 15 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 3.50 | 0.00 | 2.00 | 6.50 | 0.00 | 8.50 |
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Canal banks + neighborhoods - 1:00
Warmed up 2 easy miles with Leo on the canals, then did 6 miles (10 sets) of 2 minutes hard, 2 minutes easy. I covered the 6 miles in 38:50, with the "on" segments ave: 5:58 pace and the "off" segments ave: 7:12 pace. Kind of an impromptu workout, but it wasn't too tough and I'm glad I did it. I'll do a more sustained LT workout Thursday, probably. Very cold out this evening. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
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Treadmill - 30:05
Left hammy was a bit sore so I took it real easy today. Will try to go hard 3 of the next 5 days (2 long runs and a tempo workout). | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 6.00 | 0.00 | 2.00 | 10.50 | 0.00 | 12.50 |
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A.M. - Canal Banks - 18+
Easy, easy jog with Leo at 6 a.m. Hamstring was stiff but seemed to loosen up just a little by the end.
P.M. - 2 mile wo, 3 x 2 miles, 1.5 mile wd
On the greenbelt. One of my worst workouts in recent memory. Hamstring made my stride clipped and a little awkward, although not painful. I had some stomach issues and really battled the wind in places too. I ran slower than I wanted, but averaged 6:05 pace with 3-3:30 jogs between. Despite feeling like crap, I think this is a beneficial workout right near LT pace. Hopefully tomorrow I'll feel better. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
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Treadmill - 30:35
Took it easy for the sake of my hamstring. I think I can run a little longer tomorrow but I'll just have to take it easy. Need to sleep in tomorrow morning. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 | 0.00 | 0.00 | 16.00 |
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Greenbelt - 2:02
With the hamstring issue, I knew today's run would have to be very easy if it was going to happen. I took the canals down to the Garden St. access of the greenbelt, then ran all the way to the end of the Eagle path. That gave me about 14 miles, so I added a few more around the Eagle River complex to get 16. The first mile was 8:10 and I got down to 7:24 by mile 14 before backing off a little. The hamstring is still sore, but no worse than before. My right groin got a little sore and tired too. Overall, a pretty easy run at 7:40 pace on a nice brisk morning.
Weights, core and stretching - 30 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 51.50 | 0.00 | 9.50 | 0.00 | 44.00 | 17.00 | 0.00 | 61.00 |
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