| Location: Bar Harbor,ME,USA Member Since: Jul 31, 2015 Gender: Male Goal Type: Recover From Injury Running Accomplishments: PRs (<25 yo; >35 yo)
5k: 17:15
10 mile: 59:27
1/2 marathon: 1:23:11
Marathon: 2:56:38 Short-Term Running Goals: Get healthy, run pain-free. Have had sciatic nerve issues since 2009, damaged knee cartilage early 2015, so have been a jogger for a while. Long-Term Running Goals: Do well in the 50s age group, keep running pain-free. Personal: Married, science writer/editor, enjoy life on the coast of Maine |
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| | Slow miles | Fast miles | Total Distance | | 65.00 | 13.10 | 78.10 |
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| Kayano 22 Miles: 51.60 | Brooks Launch 3 Miles: 21.50 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| 35 minutes on the treadclimber plus calisthenics. Happy to get a workout.
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Met Shannon at the Y early for a run out Schooner Head. 5 slow miles but felt pretty good. Nice first run for the year.
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Mill run, did 8 x 1:00 hard, 1:00 easy w hard reps going from 6:53->last 4 @ 6:44. Felt very difficult at first but found a better stride toward the end. Need to get my legs used to faster turnover after so many 8:30 miles.
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| Brooks Launch 3 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| Scary after work run in the dark rainy streets with Ron and Shannon. Ron kept going faster despite pretty tough conditions :-/
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 2x weightlift plus 3 progressive on mill, ended at 7:13 pace (I think). Felt fine, was chatting w Nick B all the way through.
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| Brooks Launch 3 Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| ~2 mile progressive warmup, 3 miles in 22:12 (7:24 pace), .5 wd. Like last workout of this type, felt stressed at first, got a good rhythm going and was able to sustain. Leg felt off at times, still my biggest concern/limitation.
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| 1:00 hard on the treadclimber.
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Steady mill run. Felt very good, caught a groove at 8:00 pace and it felt easy, leg felt fine. Encouraging.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 2x upper body lifting & :10 hard elliptical to keep the blood moving.
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Progression run, .1 every minute from 6.6 to 8.6, then back down to 7.6. Ran a total of 8 minutes at roughly race pace--7:35-7:24--and 8 minutes between 7:19-6:58. Last workout before the half, will do a couple of very short, gentle runs only.
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| Brooks Launch 3 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Slow, on mill, just winding down.
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| | Slow miles | Fast miles | Total Distance | | 2.50 | 0.00 | 2.50 |
| In Bahamas looping around, shaking out the legs. Ran at 8:00, a little after expected finish time, was a little humid but not too toasty.
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| | Race: |
Marathon Bahamas (13.1 Miles) 01:45:08, Place overall: 25, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 0.00 | 13.10 | 13.10 |
| Ugh, that was ugly. Went out close to my goal 7:30 pace and felt OK for 5 miles, then the wheels started coming off, and by 8 I was done. Really done. It was warm and humid, but I don't know why the unraveling was so complete--from 7:35ish pace to low 8:00s to high 8:00s, fighting like crazy to keep going the whole time. I even walked a little just before 10 miles when my calf spasmed. It may be that my training was better than it had been but still not nearly good enough for the warmer conditions, I don't know. Anyway, I fought to keep my pace from going > 9:00, finished and won my AG--ha!--so while I didn't have nearly as much in the tank as I'd thought/hoped, at least I gave what I had. And I was in the Bahamas, so that's OK too. We'll see what's next.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 2x weights and 15 minutes on the elliptical. Legs feel OK.
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| Slow run, though did progress to < 8:00 pace at the end. Legs felt OK with some hamstring twinges during, pretty trashed/fatigued after. The half recovery is close to what it was for a full 10-15 years ago :-/
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| Brooks Launch 3 Miles: 3.50 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| 30 minutes of treadclimb
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Very sick all week. Felt better right after the run, but ugh.
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Ugh.
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| Brooks Launch 3 Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| Treadclimb :35
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| W Shannon around EL. Starting to feel human again but still tired after the run.
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Progressive run, finally feel back to normal. Started slow, increased steadily to 7:13 pace by the end.
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| Brooks Launch 3 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 65.00 | 13.10 | 78.10 |
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| Kayano 22 Miles: 51.60 | Brooks Launch 3 Miles: 21.50 |
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