| 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 | | 34.60 | 0.00 | 1.30 | 4.10 | 0.00 | 0.00 | 0.00 | 40.00 |
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| Nike Air Streak Miles: 3.10 | Nike Triax Structure Miles: 15.20 | Asics GT-1000 Miles: 4.90 | Nike Zoom Elite Miles: 11.60 | Asics Trail Miles: 3.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 2 mile warmup, 5k hard at the track, 1.5 mile wd
Wanted to get in a quality effort to see where my fitness is. Was hoping for a 19:00, but had no idea. Ended up with a 18:51 (6:04, 6:02, 6:02 and 42). Felt good about it because I haven't put in a real decent workout in a long time. Also, it was cold and windy so that hampered things a bit too. This gives me an idea of where to start workouts for the next few months.
After the workout, I went to Axiom gym, where I did the following:
20 minutes circuit weights, 15 minutes treadmill and 20 minutes elliptical.
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| Nike Air Streak Miles: 3.10 | Nike Triax Structure Miles: 3.50 | Asics GT-1000 Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.40 |
| Treadmill - 29:46
Really slow jog on the treadmill at home at 9 p.m. Super tired today and just took a recovery day.
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| Asics GT-1000 Miles: 3.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| A.M. - Run to work - 20:40
P.M. - Canal banks + run home - 35:03
Mudded my way along the canals behind school for a few miles, then ran home. Mostly easy. Windy and cold out.
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| Nike Triax Structure Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.70 |
| Canal banks - 38:45
Nice late afternoon/early evening run on the canals in a decent snow storm. Canals were frozen, rutted and snowy, which made for slow going, but it was better than the roads and traffic. Just good to get out in the fresh air.
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| Nike Triax Structure Miles: 4.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.10 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.40 |
| Treadmill - 50:15
Slow jog at home. Did 3 x 40 second pickups during the run. Too brutal to go out this evening.
Weights - 20 minutes at lunch.
Worked hard on the weights - no rests between anything
DB Incline Press 3 x 12
Overhead tricep press (one -legged) 2 x 12
Bench press 12 x 45, 12 x 85, 1 x 145, 1 x 155, 4 x 135, 4 x 135
Squats 3 x 12 (light)
Leg press 3 x 12
Calf press 3 x 12
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| Nike Zoom Elite Miles: 5.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.20 | 0.00 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 2 mile warmup; 1 x mile, 1 x 640m, 3 x 320m; 1.5 mile warmdown
Snow day today - no school. Got in a run on the greenbelt in the snow with the goal of trying out some paces that I'll be working off for the next couple of months. I'm going to try to use Daniels tables and schedules based on my 18:51 5k solo effort last weekend. This will make the workouts a little easier as I'm sure my actual race fitness is better than 18:51, but this way I hopefully won't bite off more than I can chew. Today, the mile was 6:21 (Threshold - 6:25 on the tables), 640m was in 2:21 (Interval - 5:52 pace on the tables) and the 320s averaged 1:06 (5:36 pace on the tables). So I was a little quick today, but it was about half the length of what I'll be doing starting next week. Took about 1:30 recovery jogs between everything.
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| Nike Zoom Elite Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
| Canal Banks - 25:00
Pretty easy run in the snow. Actually it was raining, so the couple inches of snow will be a mess here in the next day or two.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 34.60 | 0.00 | 1.30 | 4.10 | 0.00 | 0.00 | 0.00 | 40.00 |
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| Nike Air Streak Miles: 3.10 | Nike Triax Structure Miles: 15.20 | Asics GT-1000 Miles: 4.90 | Nike Zoom Elite Miles: 11.60 | Asics Trail Miles: 3.20 |
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