It's just that simple

Week starting Jul 07, 2013

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJohnR's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
20072008200920102011201220132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Nike Air Streak Lifetime Miles: 43.30
Asics DS-Trainer Lifetime Miles: 395.50
Asics Trail Lifetime Miles: 78.20
Five Fingers Lifetime Miles: 10.00
Saucony Progrid Guide Lifetime Miles: 344.10
Road Bike Miles Lifetime Miles: 395.40
Single Speed Miles Lifetime Miles: 12.50
Hoka Clifton Lite Lifetime Miles: 582.30
Nike Zoom Structure Lifetime Miles: 542.00
Hoka Infinite Lifetime Miles: 130.00
Scott Lifetime Miles: 108.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
24.003.000.000.200.000.000.0027.20
Nike Triax Structure Miles: 18.20Nike Zoom Elite Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.301.000.000.000.000.000.005.30

Scriver Creek - 40:07

Hot afternoon, but a good run. Took it easy going up the road (but still ran at a decent pace) and on the way back opened it up a little bit, including mile 4 in 6:22. Felt pretty good. 

Nike Triax Structure Miles: 5.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.400.500.000.100.000.000.005.00

Canal banks + neighborhoods - 40:00

Ran 15 minutes easy on the canals, then did 4 x 10 second hills on Phillippi (not all out). Then during the next 10 minutes I did 3 x 1:00 pickups.

Didn't feel that strong, but nice to do a little bit of quality at least. 

Nike Triax Structure Miles: 5.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.501.500.000.000.000.000.006.00

Greenbelt - 43:59

Did a bit of a progression run on the DoubleTree stretch. Miles of 7:58, 7:27, 6:58, 6:39 and a half mile of 3:15. The last half mile was also hard, but the greenbelt has been changed so that half mile is long and the markers are off. Pretty good workout all together. Ran at 9 pm so it was cooler.

Nike Zoom Elite Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Elliptical + treadmill - 40:30

30 min on elliptical and 10 on treadmill at Axiom. Fairly low intensity.

Weights - 20 min hard

2 x chest press machine

2 x bench press

2 x lat pulldown

2 x straight arm standing pulldown

2 x butterfly machine

2 x curl machine

2 x captain chair leg raises

2 x planks (:40 sec)

2 x calf raises

back stretches

All sets 8-12 reps - no rest between exercises 

 

Nike Triax Structure Miles: 1.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.100.000.000.000.000.000.003.10

Canals + BK track - 23:39

Super hot at 3 pm and I didn't feel great, so I cut it short. Ran a few laps on the newly resurfaced Bishop Kelly track - really nice facility.

Overall pace somewhere between 7:30 - 7:45/mile. 

Nike Triax Structure Miles: 3.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.700.000.000.100.000.000.003.80

Canal banks - 30:35

Easy pace with 4 x 12 second Phillippi Hills - not all out. Hamstring and calf not feeling great on right side on run home. Maybe hills are not an option yet.  

Weights - 15 minutes at home 

Nike Triax Structure Miles: 3.80
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
24.003.000.000.200.000.000.0027.20
Nike Triax Structure Miles: 18.20Nike Zoom Elite Miles: 6.00
Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: