| 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 | | 780.70 | 41.70 | 822.40 |
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| Saucony Ride 6 Miles: 43.20 | Saucony Cortana 2 Miles: 251.50 | Hoka Bondi Miles: 200.40 | Hoka Rapa Nui Miles: 52.30 | Kayano 22 Miles: 206.50 | Brooks Launch 3 Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.20 | 0.00 | 3.20 |
| In Brunswick, very slow. Light snow made it hard to see any ice, so penguined for most of the run. Ran 8:40 pace when clear road, so no speed records set regardless.
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| Saucony Ride 6 Miles: 3.20 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Treadclimb :45
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Tennis clinic.
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Mill run, tried out the new kicks. Feel good. Needed something very cushioned but more flexible than the Hokas, and these might work.
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| Saucony Cortana 2 Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| With Ron and Ben. Said I wanted to run slow, first mile 8:08. Sigh.
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| Saucony Ride 6 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Tennis tournament. Played 40 games total. A bit sore now!
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Tennis clinic.
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Slow run after :10 row.
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| Saucony Cortana 2 Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Weightlift and :20 elliptical.
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Ran slow, felt off but run was OK.
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| Saucony Ride 6 Miles: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 2.50 | 0.00 | 2.50 |
| 1:00 treadclimb.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Tennis clinic
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Weightlift and :25 elliptical
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Slow on treadmill. Still not braving 0-10 degree windchills outside.
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| Saucony Cortana 2 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Weightlift and :20 elliptical
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Felt a little better today, gradually upped pace but capped it at a slow 8:27 to keep knees in check.
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| Saucony Cortana 2 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 5.5 miles of x-c skiing
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Tennis clinic
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Realfit.
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| Saucony Ride 6 Miles: 2.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Slow, on mill, felt kind of spacy.
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| Saucony Cortana 2 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Realfit. Warmed up on mill, did challenges (high knees, squats, plank), rowed moderately for 15 minutes.
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Slow grind on the mill. Should have gone outside!
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| Saucony Cortana 2 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 0.00 | 1.50 |
| Treadclimber :40
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| Treadclimber :35
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Tennis clinic
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 0.00 | 1.50 |
| Realfit, with 1.5 warmup on the mill
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| Saucony Ride 6 Miles: 1.50 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| On mill, got down to 8:00 pace, felt fine aerobically but sciatic was cranky.
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| Saucony Cortana 2 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 2.00 | 2.00 |
| Got the treadmill up to 9 mph, been a while since I've done that. Part of Realfit, 5 x 3:00 w 1:00 ab work, also rowed 3:00.
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| Saucony Ride 6 Miles: 2.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Got through it. Barely. Mill getting old, but it was blizzard-like outside.
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| Saucony Cortana 2 Miles: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Shoveling the remnants of the blizzard. Took an hour, that was enough!
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| :50 on the treadclimber, got it to 4 mph finally.
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Finally a normal day. Lifted circuit x 2, ran progressive to 7:40 by end.
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| Saucony Ride 6 Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| As part of Realfit. Ran 7 x 1:00 at 7.5 mph and 5 degree grade w 1:00 at 7.5/0 degrees. Plus 3 sets of kettle bell swings, front lunges and squats.
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| Saucony Ride 6 Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Treadmill slog. V sore from lower body workout yesterday.
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| Saucony Cortana 2 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Treadclimb 50 minutes.
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Sped up to 7:35s by the end. Felt fine aerobically and otherwise, but sciatica kicked in pretty bad at the end. So frustrating.
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| Saucony Cortana 2 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Realfit (kettlebells) plus tennis (2 hours dbls)
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Slow, felt OK, leg was a bit tight throughout.
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| Saucony Cortana 2 Miles: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Progressive, miles 8:55, 7:51, 7:09. + 2x weight circuit
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| Saucony Cortana 2 Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| :40 treadclimb. Right knee sore :-/ Will need to be very, very careful.
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 0.00 | 1.50 |
| :35 on treadclimber
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Tennis clinic
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Realfit workout, step aerobics and upper body.
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| Realfit, knee sore so didn't do regular workout, instead ran 3 slow and lifted 2x.
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| Saucony Cortana 2 Miles: 3.50 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| In Portsmouth before retreat.
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| Saucony Cortana 2 Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| In Houston on mill. Logy.
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| Saucony Cortana 2 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Outside, slow w/Elissa.
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| Saucony Cortana 2 Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| On mill, a bit quicker, ended at 7:35 pace.
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| Saucony Cortana 2 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 0.00 | 1.50 |
| Treadclimb :35
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Tennis. Won my match :-)
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 0.00 | 1.50 |
| :40 treadclimber
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Realfit, ran 3 hard (finished at 8.9 mph) with 2 sets of situps, pushups, bench press, plank.
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| Saucony Ride 6 Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| First time outside in a very long time. Windy but mild.
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| Saucony Cortana 2 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Realfit - TRX
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Tennis - won match #2
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 0.00 | 1.50 |
| Treadclimb :35
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| Treadclimb :30
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Tennis - clinic
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| Did the 30 minute challenge. wu .7 miles, then 2x 15 pu, 25 su, :50 plank, 12x80lb bench press, ran 2.91 in 21:13, last mile was < 7:00.
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| Saucony Cortana 2 Miles: 3.50 |
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 0.00 | 1.50 |
| Before Pilates.
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| Saucony Ride 6 Miles: 1.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Brutal, long tennis match. Lost 7-6 (8-6), 7-6 (7-5) in 2:10.
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| In TN! Out greenway and Little Station Camp Road and back. Warm, flat, concrete.
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| Saucony Cortana 2 Miles: 3.50 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Around neighborhood and greenway.
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| Saucony Cortana 2 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Around neighborhood and greenway.
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| Saucony Cortana 2 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Realfit yoga
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Tennis match, won 6-4, 6-3
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| 30 min treadclimb
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Tennis clinic
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| Realfit. Warmed up, did 30 minute workout incl. 2.77 miles in 19:57
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| Saucony Ride 6 Miles: 3.50 |
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| Slow run, made slower because my hip hurt badly.
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| Saucony Cortana 2 Miles: 3.50 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| Warmup for Realfit/tabata
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| Saucony Ride 6 Miles: 1.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Tennis match, got smoked 0,0 yikes.
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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 | | 0.00 | 0.00 | 0.00 |
| Tennis clinic
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Realfit did my own thing, ran 3 plus situps, pushups, 3:00 row, 3:00 elliptical.
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| Saucony Ride 6 Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Outside! Bridge and back. Beautiful breezy late afternoon.
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| Saucony Cortana 2 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| In NOLA on treadmill before AACR.
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| Saucony Cortana 2 Miles: 3.50 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| In NOLA, on treadmill.
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| Saucony Cortana 2 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Easy mill run after sets of pushups and situps.
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| Saucony Cortana 2 Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Nice hike around a golf course, pausing about 50 times and carrying a big bag :-)
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Outdoor run, first full Schooner Head in quite a while.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Golf and 2.5 hours of tennis. Oof.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Golf.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Clinic
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Slow, outside, still feeling off after 3 days of being quite ill.
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| Saucony Cortana 2 Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| 30 minutes on the treadclimber
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| Finally feeling enough better to do a real run. Most of EL, leg tightened at end so warmed down by walking it in.
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| Saucony Cortana 2 Miles: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| On mill, progressive, with situps and pushups.
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| Saucony Cortana 2 Miles: 3.50 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 1 mile warmup, 2.18 miles in 16:25 for JAXfit 30-min competition. Also did a whole bunch of situps, pushups, bench presses, a few squats and a couple minutes of planking.
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| Saucony Ride 6 Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Schooner Head trail. Not a great run--ran slow (8:40s) but felt weird and shaky, started sweating profusely on a chilly day. Hopefully sweated out whatever evil humors I had.
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| | Slow miles | Fast miles | Total Distance | | 0.50 | 0.00 | 0.50 |
| Short warmup then Pilates.
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| Saucony Ride 6 Miles: 0.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Tennis 1:00
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Tennis, 2 matches, 2:30
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Realfit challenge day. Warmup 1 mile, 6% grade mile in 8:16. Ugh.
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| Saucony Cortana 2 Miles: 2.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Schooner Head, started slow, sped up a bit, felt way too hard. Gorgeous day though.
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| Hoka Rapa Nui Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Golf league starts. Played atrociously.
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| Slow slow slow mill run.
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| Saucony Ride 6 Miles: 3.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Golf. Wow, how high can I go?
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 2 doubles matches. Had fun, not that it counted!
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Slow, warm day, noon.
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| Saucony Cortana 2 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Tennis, decent doubles.
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| Howard K visiting from VT. Ran slow around WHP, pleasant visit.
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| Saucony Cortana 2 Miles: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Golf, played better.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 2.00 | 2.00 |
| Not really fast, but hard. JAX triathlon, did 15 minute row (2.2 mi), 15 minute bike (7.7k) and 15 minute run (1.95 mi). Calf cramp made me start run slow, went from 9:40->6:40 by the end. Pleased to almost make it to 9 miles total (8.93).
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| Saucony Cortana 2 Miles: 2.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Golf. Played well at last.
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Around WHP from the visitor's center. Was going to run slow, but after a 9:47 uphill 1st mile ran the last 2.6 at 8:11s or better. Felt OK, glad to get the run on a rainy/misty day.
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| Got wicked dizzy--not good. Walked the last 1/2 mile even. Dehydrated? Not sure. Hopefully will not happen again soon.
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| Saucony Cortana 2 Miles: 3.50 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Glad I ran today after yesterday's debacle. Ran v easy, but felt fine. Think problem yesterday might have been dehydration--let the warmth and humidity sneak up on me before and during the run, as I was a full pound heavier after my run today than yesterday.
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| Saucony Cortana 2 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Schooner Head in the cool mist. Really depressing how hard it feels to run sub 8:30 pace. Ugh.
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| Hoka Rapa Nui Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Couldn't motivate to run, played a quick 9 holes of golf on the (almost) run instead.
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Got out there this morning, ran WHP from HC with PH loop added. Started slow up the steep hill then get it to sub 8:00 for the final three miles. What used to be recovery felt like tempo, but I have to start somewhere.
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| Saucony Cortana 2 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| Starting to feel a little more like a runner. A little. Nice warm run with Shannon after work. Need to find people to run with again--it helps!
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 15 minutes rowing, 15 minutes elliptical
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Nice day, easy SH. Achilles are a little cranky so will need to make sure they hang with me as I up mileage.
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| Saucony Cortana 2 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Just hiking around the golf course.
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Surprise double-digit run in VT, just kept up with Courtney and was able to make it to the end. Averaged 8:45s so no big speed but happy and came through OK.
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| Saucony Cortana 2 Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Slow run 2x around Indian Brook. Ran for a little under 4 miles but 40+ minutes plus some hiking, so calling it 4.
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| Saucony Cortana 2 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 2 hours of tennis. Knee a little tight after--will need to be careful.
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Gorgeous day, an easy Schooner Head 5 miles. Felt the knee during the run but as tightness not pain. Will take tomorrow off as a precaution.
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| Hoka Rapa Nui Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Knee still sore, so just golf. But walked/carried, so there is that.
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Beautiful day, Schooner Head. Felt good and picked up the pace or so it felt, ended up running exactly the same time as Wednesday :-/
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| Saucony Cortana 2 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Golf, too many steps!
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Frustrated, felt very ill yesterday so planned run fell through, still shaky today so ran 4. Felt OK during run, so picked it up a bit, but just maintaining, not making progress.
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Schooner Head @ noon with Gareth. Nice warm day, felt a little shaky before but fine during, so that's encouraging.
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| Saucony Cortana 2 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Just a bit of bad golf.
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Around Great Meadow with Gareth.
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Ran WHP from HC, did 6 x 1:00 pickups to remind my legs about running fast, ended up averaging sub-8:00s for the whole thing. Need to lose weight, run a few more pickups, and I might do an OK race or two this summer. Also 18 holes of golf with Duane.
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| Saucony Cortana 2 Miles: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Sch Head with Gareth. Turned warm by the end, threw in a couple of quicker (8:10) miles on the trail.
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| |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| Aunt Betty waiting for L at Pilates. First of the year? Ran easy on a warm evening, really didn't attack the hills, especially 7 Bridges, felt good except for left extensor. Sciatic fine, but something has to give way I guess :-/
|
| Saucony Cortana 2 Miles: 7.50 |
| |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Around WHP and PH from HC. Took it easy at first but got into a good rhythm and two out of the last three miles were sub-8. If I can get to 5 days of running/30 mpw and stay healthy, I could probably regain a bit of form.
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| |
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 1.00 | 4.50 |
| At the track while my son had a driving lesson at the HS. Jogged in the 6th lane 5x around, then 8 x 1:00 hard with 1:00 recovery. Much of the hard minutes were down the back stretch into a pretty good breeze, which helped bc it was warm and sunny. Pace started modest (6:45) but gradually increased to between 6:11 and 6:23 for the last 4. Tried to stay relaxed but running faster is still new and still involves too much extra weight on board.
|
| Saucony Cortana 2 Miles: 4.50 |
| |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Sch Head after work, warm and slow. PF symptoms worsening :-( Awful that just a few miles a week could do that. I'll lay off the faster running to see if I can resolve it. Sigh.
| |
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.80 | 0.00 | 4.80 |
| With Gareth around Great Meadow/Sieur de Mont loop. Cool, misty, ran slow, felt OK. PF still twinged but not as bad as Tuesday.
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| Hoka Rapa Nui Miles: 4.80 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Legit Aunt Betty with Gareth. Ran slowly up McFarland and 7 Bridges, but last 4 miles were 32:16 total, so a bit more brisk than long(er) runs have been lately. Felt pretty good overall and leg was fine until 7.5ish, but PF was not happy after or next day :-/
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| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Golf, walked & carried 18
| |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Pouring rain and PF, so did 63 minutes on treadclimber, 3.5 total miles, 2k feet climbing. Got a good workout that didn't seem to offend my heel too much.
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|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Beautiful day, easy Sch Hd 4 miles. Felt good, heel sore but not too bad. Also played in Golf Wars.
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| Hoka Rapa Nui Miles: 4.00 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| :12 row and :18 on the elliptical. Trying to get some good cardio w/o hurting my heel.
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Warm and humid. Ran at 10:00 to beat a little of the heat, felt OK for a Sch Hd that started slowish but sped up to uphill 8:10s by the end.
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| |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Another row :12 and elliptical :18 day. Signed up for Rockfest 1/2 in October--guess the weight loss actually needs to start!
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Hot, steamy, went very, very slow. I should probably run this pace for all my recovery runs, got some time on feet but it felt much lower impact on my legs.
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| Hoka Rapa Nui Miles: 4.00 |
| |
|
| | Race: |
JAXfit 5k (3.1 Miles) 00:21:52, Place overall: 10, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 1.40 | 3.10 | 4.50 |
| Hot and humid this morning, and it was pretty nasty in the sun. The conditions were far hotter than I'm used to, and it was my first race of the year, so decided to run hard but not go to redline. I did a pretty good job of letting how I felt dictate pace, so it's not a surprise that the mostly downhill/shade first mile was 6:40 and the mostly uphill/sunny third mile was 7:20. The disappointment was the up-and-down second mile, during which I felt strong but only came in at 7:11. So I didn't quite break 7:00s, my original goal, but that's OK, and I passed 5 people in the last mile to crack the top 10 and finish as the first old guy.
|
| Saucony Cortana 2 Miles: 4.50 |
| |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Wicked sore PF this morning. Walked and carried 18 holes, which didn't help.
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Late afternoon. Felt pretty crappy, but it was a beautiful day, so could be worse.
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| Hoka Rapa Nui Miles: 4.00 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Ran 8:45s in beautiful dry, breezy, sunny weather and felt stressed, like I was trying to break 8:00s. Sigh.
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| |
|
| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| With Gareth around Great Meadow. Ran slow in the warm, humid sunshine, felt fine. It was a nice antidote to yesterday's run, albeit in more difficult conditions.
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| Hoka Rapa Nui Miles: 4.50 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| Slow with Michelle around EL. Felt good. Had planned to run yesterday but PF and HHH weather and a bad stomach all conspired to keep me lazy. Much better today.
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| |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Easy lunchtime 5. Finally getting a little better acclimated to the warmth--it was pretty toasty and I felt fine. PF is a nuisance, but my sciatic nerve hasn't flared for a while, so, yay?
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| Hoka Rapa Nui Miles: 5.00 |
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|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Hot, took it very slow indeed but felt OK.
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| |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| In a bit of a rut, but a rut is better than where I've been. Cooler and cloudy today, so it felt pretty easy to run a better pace.
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| |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Slow, with M in Brunswick. Glad to get the run!
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| Saucony Cortana 2 Miles: 5.00 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Schooner Head, tried to run a little faster today in relatively cool weather. Felt pretty good.
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| |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Was able to squeeze this into meeting day before the big trip. Ran easy, felt pretty blah.
|
| Hoka Rapa Nui Miles: 4.00 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| In OR, ran slow w M.
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| Saucony Cortana 2 Miles: 4.00 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| In OR, same out-and-back route, just longer and faster--7:17 final mile.
|
| Saucony Cortana 2 Miles: 5.00 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| In McMinnville, found a great park with wood chip trail for running.
|
| Saucony Cortana 2 Miles: 4.00 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Long slow run w 3x around wood chip trail in Joe Dancer Park.
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| Saucony Cortana 2 Miles: 7.00 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Played 9 holes of golf. Still totally wiped post-Oregon travel.
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|
| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| 40 minutes on treadclimber. Sweatbath!
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|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Treadmill microwave workout after work. short on time so ran a progressive -> 8.3 mph.
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| Saucony Cortana 2 Miles: 3.00 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| With Ron in the morning. Ran out Sch Hd, slow at first then pretty decent pace--8:20, 8:10, 8:19 coming back. Felt good but warm and 100% humidity, started to get hard to breath in the last couple of miles.
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| |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Sch Hd easy. Heel v painful, felt something pop just past 2 miles :-/ Will have to get more aggressive with PT-ish stuff.
|
| Saucony Cortana 2 Miles: 5.00 |
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|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| x-training. Row, elliptical
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Let heel rest a bit, doing some cross-training. Row, bike, a little elliptical.
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|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| X-training. Treadmill, 8 degree grade, 3.0->4.2 mph for 35 minutes.
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| Treadclimb 30 minutes
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Slow 4 out Schooner Head. Heel sore for a mile, ok for 2.5 or so, hurt the last half. Sigh. Will have to push through, time's getting too short.
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| Hoka Rapa Nui Miles: 4.00 |
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|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Encouraging run. Heel not very sore.
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| |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| 40 minutes treadclimber.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Tennis and golf--country club day! Or as close as I'll get.
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| Good run around WHP and to EL and back. Started slow (9:43, 9:05) then gradually settled into a very comfortable 8:30-8:40 pace. Sciatic tightened around 4-4.5 miles but eased once I started running on the left. Camber makes a huge difference. PF was difficult at first, calmed down for the rest of the run.
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Slow, on Schooner Head. Heel still behaving itself better--still discomfort, but not sharp pain most of the time. Fingers crossed. Tomorrow's off, will try Thurs-Fri-Sunday runs if possible.
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|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Tennis with Pete for an hour.
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Slow Schooner Head in new kicks. Feel great--very plush and protective, though pretty much 0 responsiveness. But I need protective these days :-/
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|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Slow Schooner Head + in steamy weather. Sun came out a couple miles in, but it would have been a fine run if GI issues hadn't intervened. Still, heel and aerobics were good, so encouraging.
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| |
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
| Tri-lakes before the front came through. Was looking to run easy but got down to 8:15 on the second mile. Felt OK up and over the hills, finished well. Encouraging run.
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| |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| A slow 4, though it didn't feel slow by the end. Have gone 12.5 miles in two days, one day off, 11 miles, one day off, 15 miles now. Hopefully adaptations are taking place like crazy, will rest tomorrow, run 8 Wednesday, off Thursday, then RtB. I have no illusions about performance (yet), but hopefully I'm building endurance without introducing new injuries.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Realfit
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|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| With Ron in the am, good run around Great Meadow 2x and Compass Harbor, solid 8:45 pace v consistently, a little faster once we hit hardtop.
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| |
|
| | Race: |
Reach the Beach (12.7 Miles) 01:33:05, Place overall: 46, Place in age division: 2 | | Slow miles | Fast miles | Total Distance | | 0.00 | 12.70 | 12.70 |
| Two legs of Reach the Beach. Ran way faster than I had any right to, even though it wasn't that fast. Averaged 7:21s for a pretty flat 7.3 miles in the late afternoon and 7:17s for a hilly (though mostly downhill) 5.4 in the wee hours of the morning. Biomechanics felt unstressed, aerobics a bit more so. Amazingly both my PF and nerve issues behaved themselves, so that was a victory in itself.
|
| Hoka Bondi Miles: 7.30 | Kayano 22 Miles: 5.40 |
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|
| | Race: |
Reach the Beach (6.7 Miles) 00:52:22, Place overall: 46, Place in age division: 2 | | Slow miles | Fast miles | Total Distance | | 0.00 | 6.70 | 6.70 |
| Fast is relative. 3rd leg for RtB, legs shot for a rolling run in the hot sun. Got very overheated, so I had to ramp it way back towards the end. Shocked I averaged sub-8s, coming in at 7:48 average. Now I'll see how I recover--this was a lot of stress on not enough training/adaptation.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Realfit with Tabata. Warmed up on the treadmill and jogged briefly, legs still sore but much more functional than yesterday. DOMS is the pits.
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|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Slow, with Ron, much like last week but out Schooner Head/Ocean Drive. Beautiful morning, got a little warm at the end but not bad. Legs a little sore but no worse for wear after, so that's a good sign.
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|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Realfit. 10 min elliptical warmup, then 2x weight circuit.
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|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Slow run. Surprised my quads were still sore, plus felt very shaky. Hope it improves for tri-lakes tomorrow a.m.
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| |
|
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
| Tri-lakes with Ron. Started slow (9:15) and gradually warmed up to a decent pace. Felt a little off but much better than yesterday. Ended up with a respectable pace up Jordan Pond hill (8:24) and ran about 16:00 for the last 2 miles. Solid run, starting to get in good enough shape to train for a half! Sigh.
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| |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Schooner Head, gorgeous day, was able to give it a bit more effort in the cool dry air.
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| |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| EL with Ron early am. Perfect running weather, pushed the pace a bit more than I have. Got us 7:50s average, 22:30 for the last 3 miles. Last real effort before the half.
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| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Recumbent bike easy: 10 min; Row moderate 20 min
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Felt hard, pace was slow (8:35) on trails.
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| |
|
| | Race: |
Smuttynose Rockfest 1/2 Marathon (13.1 Miles) 01:41:26, Place overall: 232, Place in age division: 16 | | Slow miles | Fast miles | Total Distance | | 0.00 | 13.20 | 13.20 |
| Undertrained half. Ran about as well as I could today, hard when it's almost 20 minutes off my PR and not a PW only because I once ran a half with stomach flu. But I maintained a steady pace of 7:40 plus or minus, and only faded to a 7:52 in the 12th mile when I really didn't know if my right calf was going to cramp or my sciatica was going to seize up my left leg. Neither happened, so I was able to bring it down to a 7:45 last mile and finish respectably in 232nd place out of 3,700+ finishers. I do have to figure out what to do moving forward. It's hard to run so slow but I need to lose weight and work harder to run faster. We'll see.
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| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Realfit - 15 minutes step aerobics, 15 minutes weights.
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|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Easy run to break adhesions and stretch things out. Left hamstring and right achilles tweaking, but nothing too bad.
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| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 1.00 | 1.00 |
| Realfit with 7 x 3:00 cardio and 7 x 1:00 abs. Ran 3x at a pretty good clip so got in a mile +, as well as elliptical 2x and biking and rowing 1x each.
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|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Felt much better today for most of the run, but the right achilles conked out 4 miles in. I'll have to be careful with that, good thing this weekend is going to be easygoing.
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| |
|
| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| :40 on treadclimber. Horrible cold rainy day out.
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|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Schooner Head on a gorgeous day. Had a little inertia at first but finished feeling good.
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| |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Schooner Head on another beautiful day. Felt pretty good, PF burned a little at the end--need to head that off.
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| |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Very slow w Ron post 50k. Did Realfit before, so overall a good workout day.
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| |
|
| | Slow miles | Fast miles | Total Distance | | 1.50 | 0.00 | 1.50 |
| Treadclimb :45, got up to 4 mph finally.
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|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Aunt Betty. Worked a little harder than usual, stayed sub 9s up MacFarland and 7 Bridges, ran sub 8s down the east side. Happy with the run.
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| |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Hot in the fitness center in Vancouver and felt a little stressed. Still, a good way to shake off the traveling cobwebs. Stretched a lot and did 2x situps/pushups before.
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| |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Semi-progression run in the sauna of a fitness center. Progressed from 6.6 -> 8.0 mph and tapped out at that point. Shoes slow, me slow, but decent runs while traveling = win.
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| |
|
| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| Beautiful dawn run around the harbor to Stanley Park in Vancouver. Cool, partly cloudy, perfect for running. Distance is estimated with no Garmin or familiarity with the area, but I was 52:00 hotel room door to hotel room door, so I'm figuring it's a good guess. I got into a good rhythm on the shoreline path but had some traffic lights at the beginning and end, so ...
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| |
|
| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| Treadclimb :30 hard
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Evening run with Shannon, great to be back in BH briefly, enjoyed it. Y to Highseas and back.
|
| Saucony Cortana 2 Miles: 4.00 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| In CT on mill. Early morning, felt pretty awful. But a run!
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| |
|
| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| Horrible windy rainy day. Treadmill progression run, 6.5 mph -> 7.9 mph. Tired, but felt so much better than Wednesday.
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| Saucony Cortana 2 Miles: 3.50 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 1.50 | 0.00 | 1.50 |
| Treadclimb hard for :40 minutes.
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|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Ran a hard (for me now) Aunt Betty, finishing with 4 quick miles for 7:50 pace overall. Felt pretty strong after all the short progression runs lately, and was quite happy to be outside again.
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| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Realfit - tabata
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Have felt very off for a couple of days. Dragged myself to the fitness center, 2x easy lift and 3 miles slow on the mill. Didn't feel bad during but kind of shaky after so glad I didn't push things.
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| Hoka Rapa Nui Miles: 3.00 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Slow, with Ron, early. Happy to run easy, felt fine.
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| |
|
| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| WHP on a cool, breezy day. Didn't have ambition but ran pretty hard in the end, averaging 7:51 pace.
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| |
|
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
| Good tri-lakes run. Started pretty easy but finished sub-8s, finished in just over 1:30 (8:12 pace). Starting to get it back a little.
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| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Three mill miles before Realfit. Glad I ran, as we only did yoga after :-/ Dug out the old Neo33s for the workout. Never liked them much before but felt good, smooth today.
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Schooner Head, slow and draggy. Sigh.
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| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Realfit. :10 row, :10 bike, 3x bench press, plank with shoulder taps & 2x squats.
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|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Slow Schooner Head. Felt like I'd been dipped in concrete.
|
| Saucony Cortana 2 Miles: 5.00 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Aunt Betty, cold and blustery but sunny. Felt heavy and slow, especially up 7 Bridges, but finished sub 8s for the last 4, so slow is relative I guess.
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| |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Easy Schooner Head. Felt heavy and slow still, but a litle better than Friday and Saturday. Beautiful 55 degree sun!
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| |
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 0.00 | 1.50 |
| Warmup for Realfit team challenge. Also 2.2k rowing, 6.5k on the spin bike, and two sets of bench presses, squats and plank shoulder taps. Good workout.
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|
| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Actually did a little uptempo mill work today. 12 minute warmup, 8 x hard effort 1:00 with 1:00 recovery, 12 minute warmdown. Gradually sped up, did last 3 at 6:35 pace. Felt really hard at first--will need to adapt again--but felt smoother/stronger as I went along, so that's encouraging.
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| Saucony Cortana 2 Miles: 4.50 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Realfit, good core and upper body workout.
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|
| | Slow miles | Fast miles | Total Distance | | 1.50 | 0.00 | 1.50 |
| Treadclimb hard for 45 minutes. Good crosstraining week, not so much running.
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|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Ran 7 Bridges. Started slow and my leg seized so the middle miles were slow as well, but felt better and the leg loosened towards the end, so I ran to the signpost out toward WHP for double digits. Ended up averaging 8:10s or so for the last 5-6 miles after 2 9:00+ miles going up MacFarland and 7 Bridges, so 8:23 average and feeling good about the run.
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| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Slow on mill in Geo33s after light upper body weight circuit x2.
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|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Realfit - 15 minutes rowing, TRX
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Around bike path, UVM. Started slow, ended up at a nice low 8:00s pace and averaged 8:09 overall. Good way to shake off the long drive.
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| |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Ran up to Turkey Trot w/M in wet snow, ran TT in a typical way, in the slow crowd for 1st mile, semi-fartlek getting around people in the 2nd mile, trying to hold steady up the hill in the 3rd mile. All of it was on wet snow, so a slow day even without the crowds. Then jogged back down to the hotel. Ran 25:00 for the 5k.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Rowed 5k, 23:00. Hamstring a little tweaked from yesterday (a little slip in the snow?) and it's a cold, crappy rain outside, so a good day to hit the gym.
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| With Jim around Essex, slow (8:30s) but steady, felt pretty good. Nice to get solid runs during holiday travel.
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Ugh, just when I'd gotten some momentum, a week of feeling ill and vertiginous :-/ Finally dragged myself to the gym, got a gentle run and some gentle lifting in without puking or falling over. Yay.
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| Saucony Cortana 2 Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| After work w Shannon. Was a bit stressed for how slow we ran, but good to get a real run in again.
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Hard treadclimb :50.
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Aunt Betty on a cold, breezy morning. Started slow, expecially up MacFarland and 7 Bridges, and felt a little dizzy halfway through, but finished OK. Averaged 8:22s, < 8:10s for last 4 miles.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 5k rowing in 22:35
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 30 minute challenge w/ 2500m rowing in 10:35 and 6.5k biking in 12:00, plus bench press and plank shoulder taps. Then 4 mile run w Shannon after work, going slow on the plowed snowy roads.
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Ran progressive 6.5 -> 8.8, increasing .1 mph each minute. Ended up with a pretty fast last mile! Felt pretty good overall.
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| Saucony Cortana 2 Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Slow and steady on treadmill in Boston. Felt very strong physically, need to relearn boredom threshold techniques!
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Snow day! No formal workout but a lot of shoveling.
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| | Slow miles | Fast miles | Total Distance | | 2.50 | 0.00 | 2.50 |
| Tryout run in new kicks. Feel good. Accelerated gradually to 7:20s, nice and responsive. Also did workout challenges for Realfit, including 1,000m row (warmup, 1:51 for 500), sandbag toss, plank extensions and TRX hang, so good workout overall.
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| Brooks Launch 3 Miles: 2.50 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Last day of Realfit, did pushups and ran 4 mill miles. Felt really really good on the mill, ramped it up to 8.1 mph.
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| A little disappointed that I started to get heel irritiation with the new shoes. Otherwise they felt very good. Ran a warmup -> 8.1 mph, then 5 x 2:00 @ 6:58 w 2:00 @ 8:13 recovery. Felt pretty good again.
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| Brooks Launch 3 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| Heavy, wet snow turning to rain. 35 minutes hard on the treadclimber as a result.
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| | Slow miles | Fast miles | Total Distance | | 2.50 | 0.00 | 2.50 |
| Horrible rainy weather, driveway an ice rink. Stayed put as a result, did treadclimber for 90 minutes, settling at 3.5 mph. Traveled 5 miles total!
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Legs tired after all the treadclimbing this weekend, but had a decent mill run, accelerating to 7:30s by the end.
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| JAXfit triathlon--15 minutes each on rower, spin bike and treadmill. Fell just .02 miles short of my goal :-/ but had very strong row (3580m) and run (2.04 mi) and a decent bike (7.6k), so I'll take it. Kind of wiped now!
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| Saucony Cortana 2 Miles: 2.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| 1 mile warmup, 5k @ 8.1 mph (7:24 pace), .4 warmdown. Felt much more stressed at first than I did in the last mile, which is quite encouraging.
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| Brooks Launch 3 Miles: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 13.10 | 0.00 | 13.10 |
| With Ron from home around Indian Point and Pretty Marsh. Hilly! Had my ups and downs but kept up a decent pace throughout. Leg didn't really seize until 11 miles, and we were heading home then, and I was dragged through an uphill 8:10 final mile. Strong run, happy to get the miles.
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| 30 minutes on the treadclimber to burn off a bit of egg nog. Legs tired after yesterday but no particular sore/painful areas, so very encouraged.
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| With Ron, ran up to Crooked Road, to Norway Drive and out until we hit 4 miles and back. Averaged 8:09s--he sped up when we got to 8:15s instead of the 8:30s he promised :-/ Turkey. Leg was dead weight going up Town Hill around 7 miles, but otherwise everything held up pretty well.
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| With Ron on Schooner Head path. Felt very logey, hard to keep up a decent pace, need to adapt to asphalt/consecutive days of hard runs. So of course Ron dropped from 8:40s to 8:03. Turkey.
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| | Slow miles | Fast miles | Total Distance | | 6.20 | 0.00 | 6.20 |
| With Shannon early. It was a figure it out as you go run, so we looped around Shore Path and back up to Schooner Head path. I bailed when it got to 6+, so another solid run. At least we did go slow w a 8:45 average pace.
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Slow, steady treadclimb for 1:05, 3.7 mi on the mill.
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| Steady run on the treadmill to get used to flat/warmer. Watched xc spring skiing throughout, made it reasonably easily to 12 miles in 1:43. My leg had issues off and on so I needed to push some buttons and mix it up. Stayed mostly around 7.0 mph, 1.0 grade, but moved it to 2.5/6.9, 0.0/7.3, etc from time to time. Will have to work hard on my leg for the next two weeks but it was a good run overall.
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| | Slow miles | Fast miles | Total Distance | | 780.70 | 41.70 | 822.40 |
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| Saucony Ride 6 Miles: 43.20 | Saucony Cortana 2 Miles: 251.50 | Hoka Bondi Miles: 200.40 | Hoka Rapa Nui Miles: 52.30 | Kayano 22 Miles: 206.50 | Brooks Launch 3 Miles: 12.00 |
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