You mean everyone doesn't do this?

January 2017

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Location:

AL,USA

Member Since:

Jun 14, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

I've finished a couple of races here and there...

Short-Term Running Goals:

Maybe one day I'll be enough of a runner to run a race.

maybe not...

Long-Term Running Goals:

My ultimate long term goal is to die young as late as possible...

Personal:

Rule #1:  Cardio - Zombies lead a very active lifestyle, so should you.

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
477.7017.9565.957.73569.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

new year, new ......

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.904.90

warmup mile to OT, little sweat session, character building cooldown...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

couple laps o' the neighborhood...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.002.200.004.20

OT.. cutting up with MG the whole time, but a tough one..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

should have done another 4 or so, but wussed out when i put bandit back in the house...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

coldish early morning run

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.003.960.007.56

24 minute run for distance at OT.  wussed out about 15 minutes in and came up short... gotta get back in shape...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

neighborhood

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.401.007.00

OT mile for time (5:01 - maxed out treadmill), short intervals, plus a few extra easy miles for good measure

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

back at sumatanga... nice morning run...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

good way to wake up at camp...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.000.006.80

house to monte sano state park ~1000ft climb...

...when Lauren said "why don't you just run there," i had no idea she was joking until that night when she was rolling her eyes telling a friend about it...

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.900.001.600.009.50

OT plus some neighborhood

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

neighborhood

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

neighborhood

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.002.800.007.00

OT plus neighborhood

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

neighborhood

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

neighborhood

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

OT plus neighborhood

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.003.000.0011.30

neighborhood early

OT late

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.150.000.000.008.15

neighborhood

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.300.0010.30

OT plus neighborhood

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

neighborhood

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

neighborhood

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

neighborhood

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.002.900.0012.20

neighborhood early

OT late

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

neighborhood

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

neighborhood

(miles starting to take toll on legs...)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

neighborhood...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.050.003.000.009.05

OT plus neighborhood

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

the hood

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

hoodin it

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

early morning in the hood

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.003.000.0010.20

a few miles to OT, solid 5:15am OT interval workout (halves and quarters all at 5:27-5:00 pace), then about 5 more in the hood to wrap up the morning mileage...

really feeling it by the end of the run... base building...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

if the fog is as thick as pea soup, does it count as breakfast?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.002.500.0010.20

a little early morning OT

a little afternoon 'hoodin...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

easy for the first 9

d.r.a.g.g.i.n.g the last mile...

Comments
From Burt on Fri, Feb 10, 2017 at 12:10:59 from 70.176.85.97

For a guy who can run across Alabama, you should not be d.r.a.g.g.i.n.g the last mile.

From nevels on Fri, Feb 10, 2017 at 14:32:10 from 155.74.255.53

yeah, i know i'm getting soft in my old age...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

afternoon in the hood...

(between working on the back porch and crawling under it...)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

bottom dropped out in the middle of the first few, which made the dog drag even slower, and then had to go out for more miles after church stuff...

yep, today's run was pretty much a country song...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

early morning yog

Comments
From Derunzo on Tue, Feb 14, 2017 at 19:23:50 from 98.229.177.205

It seems to me that you are ramping up to something. What could it be?

From nevels on Wed, Feb 15, 2017 at 08:37:42 from 155.74.255.53

i figured it's worth at least trying to make a good show at this year's delano 12....

delano12.com

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.001.000.0011.30

nice little partner workout at OT with Lauren in the am, then an extra 8 to fill out the mileage after work

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

i'm pretty sure i saw myself finishing up last night's run during the first mile or so of this morning's 11...

Comments
From allie on Wed, Feb 15, 2017 at 09:42:31 from 71.56.28.146

i hate it when that happens

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.001.300.0011.70

OT intervals, plus mileage in the hood

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.0012.40

seemed like a good idea after a few days off
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

...in the rain...

...between work (job #1) and meeting (job#2)...

...it's a wonderful life...

...if a little bit much at times...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.001.500.507.00

felt surprisingly good for early morning treadmill hill intervals

Comments
From Derunzo on Thu, Feb 23, 2017 at 13:32:25 from 50.235.103.190

I'm curious if you have a mileage goal for delano12, or if your mind set is more of a "let's see how I do off of my current training"

From nevels on Thu, Feb 23, 2017 at 13:50:48 from 155.74.255.53

for so many years, it's just been a "let's see" approach, but this year i've put some "a and b goals" out there as a kick in my rear to get back in shape again. i'm hoping to get somewhere over 100k, and if the stars align just right, i'd be thrilled to push closer to 70...

it's been so long since i've really gone in to push for an ambitious goal that i'm really just not sure if i'm where i need to be fitness-wise or not.

should be an interesting race...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

ok fine... i'll start tapering now...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.002.500.506.00

nice little gasser of a workout early...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

the dog was a little restless, so a few miles in the hood seemed necessary...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.002.006.00

a little OT at 5:15am... oddly enough, it was the rowing that was the hard part this morning rather than the running

...and a little pm yog with the dog...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.002.350.005.10

5:15 OT, plus running to and from...

...taper time...
 

Comments
From Derunzo on Fri, Mar 03, 2017 at 05:52:55 from 50.235.103.190

Enjoy yourself tomorrow.

From nevels on Fri, Mar 03, 2017 at 07:53:28 from 155.74.255.53

thanks! should be perfect weather (32-64 deg), so it should be a good time!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.000.000.000.0042.00

:-/

Comments
From Derunzo on Mon, Mar 06, 2017 at 09:44:33 from 50.235.103.190

That doesn't look like a satisfied expression. Hope you're not injured

From nevels on Mon, Mar 06, 2017 at 09:47:00 from 155.74.255.53

the run didn't go quite as planned, but i think i pulled out early enough to keep from any actual injury. we shall see...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.100.005.10

nice to stretch the legs out...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.600.000.005.60

i guess i ought to start getting in shape for summer road racing...

maybe...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.100.000.005.10

got a little carried away on a st paddy's day fun run from ff.  good times...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.101.006.10

first foray back to OT after delano... and a heck of a workout to start back with...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.004.740.008.04

OT x 2... 5:15am and 5:15pm... round 2 kicked my but..

warmup (7:30 pace)
60 sec push (5:24 pace)
60 sec recovery (7:30)
60 sec push (5:24
60 sec all-out (5:00)
rows (1 min push, bw squat jacks, repeat 2x)
weights (weighted reverse lunge, butt-to-bench squats)
90 sec push (5:24)
60 sec recovery (8:30)
45 sec push (5:24)
45 sec all-out (5:00 @ 2% incline)
rows (2 min push, 1 min recovery, 1 min all-out)
weights (goblet squats, weighted step-ups)
120 sec push (5:24)
60 sec recovery (8:30)
30 sec push (5:24)
30 sec all-out (5:00)
rows (4 min push)
weights

Comments
From Derunzo on Wed, Mar 22, 2017 at 11:45:36 from 50.235.103.190

Whoa... serious workout.

From nevels on Wed, Mar 22, 2017 at 11:50:43 from 155.74.255.53

yeah... even tougher the second time around...

(and suffice it to say that i'm a wee bit sore...)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.000.006.80

happy birthday, Daddy. 

(you would've liked this!)

3/21/49

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

how are you today?

Comments
From allie on Fri, Mar 24, 2017 at 13:25:11 from 172.58.3.179

a little sore, a little sleepy, not mad

From JD on Sat, Jun 29, 2019 at 13:30:11 from 67.182.252.3

^^what she said^^

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.650.000.001.604.25

a little hilly OT this morning...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.003.000.006.30

i'd like to be under the sea in an octopus's garden in the shade

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.002.000.232.23

inclines at speed are tough...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.250.000.004.25

i like turtles

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.002.200.003.20

19:30 for 3.2, including the warmup... i'll take it...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.600.002.700.003.30

k.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

run to GHS to play a little tennis with the L.

(always nice to negative-split each mile...)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

an hour to spare in the hotel on tdy... why not have a little yog...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

squeezing in a few miles between sessions and committee meetings...
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

early morning silliness...

(surprisingly, more people in the hotel gym at 0600 than at 1730....)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.002.600.009.20

early morning 6, then 3.2 at afternoon OT in around 19:50 (~0.6 warmup, then 0.6 push, 1 min jog, 0.15 push, 1 min jog, repeat)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

barely squeezing a few in between work and meetings...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.700.002.200.004.90

early morning OT, plus yog to and from
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.002.000.005.00

i ran some big mileage once, i think...
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
477.7017.9565.957.73569.33
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