sub-3 or blow-up trying

Andrulis Sweetheart Run

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Location:

Mooresville,NC,

Member Since:

May 01, 2008

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

2007 Highlights:  Litchfield Road Race (7.1) in 58:36

2008 Highlights:  New Jersey Marathon in 4:12, Bay State Marathon in 3:10:30

2009 Highlights:  Boston Marathon in 3:13:26, Litchfield Road Race in 49:30, New Haven 20k in 1:25:03, Bay State Marathon in 3:09:09

2010 Highlights:  Bradley 10k in 39:58, Litchfield Road Race in 48:06, New Haven 20k in 1:23:59, Ghost Trail 1/2 Marathon in 1:29:12 (trail), Philadelphia Marathon in 3:06:59

2011 Highlights:  Litchfield Road Race in 47:44, Ghost Trail 1/2 Marathon in 1:28:35, Goshen Turkey Trot in 40:46, Jingle Bell 5k in 19:05

2012 Highlights:  Finished Boston Marathon in 3:41:59 in 89 degree heat, broke the top 100 in Litchfield Road Race (82nd), 1st Place (overall) in Solstice 5k, Hogsback 1/2 in 1:29:36, and bq'd in Bay State Marathon (3:14:20).

Personal Records

1-mile:  5:39/track (2008)

5k:  19:05/Jingle Bell (2011)

10k:  39:58/road race (2010)

20k:  1:23:59 (2010/New Haven)

1/2 marathon:  1:28:35 (2011/Ghost Trail)

marathon:  3:06:59 (2010/Philly)

 

 

 

 

Short-Term Running Goals:

Sub-3:05 marathon in Fall

Sub-1:23 in New Haven 20k

Sub-46 min in Litchfield RR

Sub-19 in 5k

Sub-5:30 in mile

Upcoming Races: 

     TBD

 

 

 

 

Long-Term Running Goals:

sub-3hr marathon

sub-5:15 min mile

become a competitive master's runner

win age division in smaller marathon

 

Personal:

Married w/six daughters (9 year age span)

Pastor a church in NC

Enjoy travel and recreation with family

Began running in November of 2007

 

 

Click to donate
to Ukraine's Armed Forces
Miles:This week: 30.00 Month: 109.00 Year: 574.00
Barefoot Lifetime Miles: 114.25
K12- Black Lifetime Miles: 401.00
Kinvara 13 (blue 1) Lifetime Miles: 335.00
Kinvara 13 (blue 2) Lifetime Miles: 363.00
Kinvara 14 Neon Lifetime Miles: 384.00
Kinvara 14/teal Lifetime Miles: 382.00
Kinvara Blue/red Lifetime Miles: 200.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2434.43387.54256.6091.953170.52
Progrid Rides (2) Miles: 238.15Nike Pegasus 25 Miles: 2.35Saucony Triumphy 6 Miles: 366.55Tangent 3 (3) Miles: 54.75Tangent 3 (4) Miles: 157.40Triumph 6 (2) Miles: 259.70Tangent 4 Miles: 287.80Riders (red) Miles: 406.77Barefoot Miles: 16.00Wave Inspire 6 Miles: 416.10Tangent 4 (2) Miles: 343.50Saucony ProdGrid Kinvara Miles: 49.85Saucony Rides (yellow) Miles: 351.30Tangent 4 (blue) Miles: 148.40
Weight: 178.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Took well over a week off.  Leg still sore, but tested it today.  Went 2.35 miles at a 12 minute pace.  Stopped before feeling any real pain.  Hope to inch my way back to strength.  Benched 225 x 5 today + 15 min bike + 10 min elliptic...

Evening:  2.65 on TM at 9:30 pace.  Tender, but I think the injury may have been my new over-cushioned shoes (nike's).  Switched back to the old pair this evening (saucony's) and felt much better.  I'd gotten more cushioned shoes to deal with tender achilles, but it may have backfired. 

Progrid Rides (2) Miles: 2.65Nike Pegasus 25 Miles: 2.35
Weight: 0.00
Comments
From JimF on Mon, Jan 04, 2010 at 22:15:27 from 76.125.0.229

Good to hear that things are progressing for you. Hope you continue to heal and can get back to full strength quickly.

From rockness18 on Tue, Jan 05, 2010 at 17:42:29 from 69.183.246.203

thanks Jim...hope your running's going well!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.000.005.60

Ran outside in high teens- used new triumph 6's and went very cautious pace (10min) for 5.6 miles.  A little tender in the knee, but no achilles/ankle issues.

Saucony Triumphy 6 Miles: 5.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

3 miles on TM at the gym...kept it at 10min pace- knee is still sore.  Really can't go much longer without knee giving out. 

 

2.5 miles on TM at home...goal was 3, but knee started to feel it a bit after 2.25, so shut things down.  Just taking whatever my body will give me. 

Saucony Triumphy 6 Miles: 5.50
Weight: 0.00
Comments
From Barry on Wed, Jan 06, 2010 at 19:35:14 from 67.61.235.198

Have you gone to a chiropractor? I think they can help you out..

From rockness18 on Wed, Jan 06, 2010 at 21:15:40 from 69.183.246.203

I haven't. Just been taking things a day at a time. If I don't turn a corner this week, I'll probably get an appointment. thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Gym:  2 miles TM @ 9min pace, 30 min elliptical (12), and 2 more miles on TM @ 9min pace.

Home:  3 miles on TM @ 9:30 pace.  Still "ginger", very careful, and shut things down before feeling any pain.  Good day, staying patient.

Saucony Triumphy 6 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Went out in high 20's and snow and kept a very slow pace of 10min for 6 miles.  Still tender, yet no sharp pain.  Plan to keep plugging along slowly and working my way back to health.

3 miles on the TM at 9min pace.

Saucony Triumphy 6 Miles: 9.00
Weight: 0.00
Comments
From jtshad on Fri, Jan 08, 2010 at 15:16:04 from 204.134.132.225

Hang in there, you are taking a wise approach to get back to where you want to be!

From Barry on Fri, Jan 08, 2010 at 15:24:23 from 67.61.235.198

Have you tried to stretch your IT muscle? That might help. Here is a website that might help you out http://www.thestretchinghandbook.com/archives/knee-pain.php

From rockness18 on Fri, Jan 08, 2010 at 18:49:19 from 69.183.246.203

Thanks Jeff, I can use the encouragement. I'm not a real patient person by nature, but at least my bench press has shot back up :).

Barry, I have been stretching and doing "core work" every night. I've ruled out the "IT Band"- really has no connection to my hip. Seems to be between ankle and knee. I was worried about a stress fracture, yet the symptoms don't seem to match with my research. My gut says it's some kind of tendinitis or something. Feels similiar to my throwing arm pain in college. Need to slow things down and strengthen back up before cutting loose again. Thanks for checking in and I'll continue to stretch. Signs do seem positive.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

TM at gym for 5.5 miles, progressively working my way up to an 8:41 pace.  Things seem to be improving- very slowly, yet still improving. 

4.5 miles on home TM @ 9:15 pace.  Knee started to feel stiff at mile 4, so shut things down. 

Saucony Triumphy 6 Miles: 10.00
Weight: 0.00
Comments
From JimF on Sat, Jan 09, 2010 at 16:05:13 from 76.125.3.229

Glad to hear that things are getting better. You are being very smart and patient about your recover. Hope everything continues to get better.

From rattletrap on Sat, Jan 09, 2010 at 20:26:44 from 24.19.93.139

Glad to hear things are improving. Even if it's slow, progress is progress. Hang in there.

From rockness18 on Sun, Jan 10, 2010 at 15:33:18 from 69.183.246.203

thanks guys! Jim, my goal is to run Boston healthy (even if it takes 4 hours) and then set timed goals for summer/Fall. Mike, you give encouragement, having just watched your recovery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.350.000.000.005.35

Ran on TM at home.  Knee began to buckle on mile 5, so immediately shut things down. 

Saucony Triumphy 6 Miles: 5.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran outside in high teens.  Mile 2 knee seemed like it was starting to act up.  Focused on form and leaned back a little in posture.  Felt comfortable through mile 5.  On mile 6 I experimented just a tad- kept upright posture and picked up the pace to 7:10 for maybe a minute or two- no pain.  All downhills are difficult and I'm also having to be careful not to lean forward.  6 miles total at about a 9:45 pace. 

 

4 miles on the TM- knee feels shot.  Think I'll cross-train for the next several weeks until the pain is gone.  Nothing hurts the knee except for running.  Bike, elliptical, all forms of weight training (included 205 sets of 8-10 on free weight squats).  Run 3 miles at 10 min pace- gotta be careful- anything faster or longer begins to hurt.  I'm seeing a doctor on Wednesday (spoke to one in my church on Sunday who basically said stop running- cross-train, stretch, ice, you know the standard response).  Boston's not really looking all that promising right now, but long-term health is my bigger concern at this stage.

Saucony Triumphy 6 Miles: 10.00
Weight: 0.00
Comments
From JimF on Tue, Jan 12, 2010 at 20:13:20 from 207.114.138.29

Sorry to hear about the continued problems with your knee. You are smart to look at the long term/big picture and make sure to get the knee well. I know that it is difficult to do but I'm sure it will pay in the long run.

From Britta on Thu, Jan 14, 2010 at 16:42:18 from 98.148.70.210

I love the family picture! It is so nice to see strong families out there. Keep up the good work!

From rAtTLeTrAp on Fri, Jan 15, 2010 at 16:41:52 from 24.19.93.139

So what did the doc say at the official visit on Wednesday?

From rockness18 on Sat, Jan 16, 2010 at 20:57:42 from 69.183.246.203

I'm going in for an MRI next Wednesday. He felt it was either tendanitis or a tear of the miniscus. The knee seems fine when I'm not running, so it's killing me to wait.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

No diagnosis on the knee yet.  Will have a MRI done on Wednesday.  Took a full week off from running and decided to test things again today.  Ran 4.5 miles at the gym at a 9min pace.  No pain, but ran very cautiously. 

Ran 1.5 miles on TM...running with a weird kind of caution.  I kept it slow (10min/mile), things didn't hurt, but I was too fearful to run faster or longer.  The pain over the last couple weaks has not been very sharp, yet when  it appears it becomes almost impossible for me to run. 

Saucony Triumphy 6 Miles: 6.00
Weight: 0.00
Comments
From Barry on Mon, Jan 18, 2010 at 23:28:13 from 67.61.235.198

Well God bless ya. I will be praying for you...

From rockness18 on Fri, Jan 22, 2010 at 19:07:23 from 69.183.252.49

thanks...your prayers are much appreciated!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

Not a good day...shut things down quickly.

Saucony Triumphy 6 Miles: 2.50
Weight: 0.00
Comments
From Bonnie on Wed, Jan 20, 2010 at 21:03:56 from 64.119.33.134

I hope the MRI results are back soon, and it is good news, or at least not bad news.

From rockness18 on Fri, Jan 22, 2010 at 19:06:50 from 69.183.252.49

Cleared to run! Thanks for the encouragement.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

MRI:  Cleared to train for Boston.  A tiny bit of cartilage irregularity near the knee, but no tear, perceived damage or swelling.  They did think it was odd I was still feeling pain, so encouraged me to see an orthopedic doctor if problems persist.  I'll start small again and see what happens. 

6 miles on TM @ an overall 8:30 pace.  Cautious, yet worked my way up to a 2.5 incline and 8min pace.  No locking or pain today.  Leg does feel a little weak.  I will compensate with cross-training as I work up the mileage.  Hope to average 6 miles per day (+ 30 min elliptical) over the next week and work from there. 

Saucony Triumphy 6 Miles: 6.00
Weight: 0.00
Comments
From RivertonPaul on Fri, Jan 22, 2010 at 18:10:39 from 67.42.27.114

Sorry to see the knee acting up. Get better.

From rockness18 on Fri, Jan 22, 2010 at 19:06:05 from 69.183.252.49

thanks Paul!

From JimF on Fri, Jan 22, 2010 at 22:16:55 from 98.193.72.49

Good to hear that there is no major damage. Sounds like a good plan coming back slowly. Getting pumped for Boston!

From RunnerAdam on Sat, Jan 23, 2010 at 02:43:39 from 72.21.147.150

Good luck on the training!!

From rAtTLeTrAp on Sat, Jan 23, 2010 at 22:22:19 from 24.19.93.139

I am really glad to hear you're OK but you crack me up. Starting SMALL with 6 miles per day + cross training. I'm no expert, but you might want to consider putting some extra recovery days in there for a while. I know we have different goals, but I'm steadily improving with only 4 days and about 30mpw. I'll try to continue this plan until I miss a PR in the Resolution series or get within 3 months of my next Marathon whichever comes first.

From rockness18 on Sat, Jan 23, 2010 at 23:44:05 from 69.183.252.49

Thanks all! I was getting a bit frustrated for a while. Things are looking up. And yes, "rattletrap", I hear you- my wife has had no sympathy through this entire ordeal :).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles on the TM, progressively working up to 8min/mile and holding for 3 miles.  Total average of 8:10/per mile.  A little week, but absolutely no pain.  Best I've felt since pre-marathon in October.  Got a ways to go to build up endurance and speed again. 

Saucony Triumphy 6 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles on TM, working down to a 7:41 pace.  Overall, kept about an 8:20 pace and experienced no pain whatsoever. 

Saucony Triumphy 6 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

15 minutes on elliptical and then ran 6mile on TM, progressively working up to a 7:24 pace and holding for 2 miles.  Overall, averaged 7:55 per/mile.  Getting stronger. 

Saucony Triumphy 6 Miles: 6.00
Weight: 185.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran 6 miles on the TM:  9min, 7:18, 7:18, 7:08, 7:08, 8:41.  Feeling better everyday. 

Saucony Triumphy 6 Miles: 6.00
Weight: 0.00
Comments
From jtshad on Wed, Jan 27, 2010 at 16:43:17 from 204.134.132.225

Great run, glad you are feeling better. Slowly but surely you will be back to form.

Nice and easy!

BTW, check on the discussion on Sasha's blog from Sunday (1/24).

From rockness18 on Fri, Jan 29, 2010 at 15:49:02 from 69.183.237.117

thanks...looked at the comments. The input looked solid from my standpoint. There has been historical debate based upon Martin Luther's critique of the James passage. He definitely was a proponent of "it is by grace we are saved through faith" (Ephesians passage) and was concerned with the "works" emphasis in James. Personally, I have no trouble with the James passage because I believe the "fruit" is a natural outgrowth of genuine faith the expresses devotion/love- which seems to be basically what you posted. The Pharisees were outwardly good at producing "works", yet Christ could see through to their hearts (not genuine).

Although I have issues with the book of Mormon (contradictory to my understanding of the Scriptures), I think I saw Sasha's comments in this area (faith/works) to be similiar to yours (maybe just expressed a little differently).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Felt fine...just no time to run today.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Snowing pretty good out today.  Went to the gym and did 20 min elliptical, 15 min weights, and 7 miles on the TM- 9min, 8:30, 8:00, 7:53, 7:41, 7:30, 9:30.  Felt fine. 

Saucony Triumphy 6 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Negative wind chill today, so back on the TM.  5 miles:  9min, 8min, 8, 7:30, 8:30.  Little bit sore today, so stopped a little early. 

Saucony Triumphy 6 Miles: 5.00
Weight: 0.00
Comments
From rAtTLeTrAp on Fri, Jan 29, 2010 at 23:04:43 from 24.19.93.139

I hope that soreness is nothing too serious. I know it's hard to take extra days off, but I think they help. Just sayin'... :)

From rockness18 on Sat, Jan 30, 2010 at 15:23:29 from 69.183.237.117

It wasn't a bad sore. I could have easily gone longer, but was just listening to my body. Felt good today and will definitely be careful.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Would love to have gone outside, but it's like 3 degrees and icy.  My knee's not stable enough to absorb another slip.  Back on the TM and had my first 10-mile run since Thanksgiving weekend (I think).  Overall, kept about an 8:40 pace, bouncing around from about 9:05 pace to 8:20.  Stopped 2x for 1 minute to stretch and make sure everything felt ok.  Knee wasn't in pain, but still noticably weak.  It's going to take some time to rebuild strength and endurance.  Hoping to stay consistent, keep away from speedwork for the time being, and continue to listen to my body. 

Saucony Triumphy 6 Miles: 10.00
Weight: 0.00
Comments
From JimF on Sat, Jan 30, 2010 at 22:10:08 from 98.193.72.32

Nice run! Good job staying patient. I think it will pay off in long term. Smart to stay off of the ice. I did the same today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Quick workout at the gym...progressive run on the TM, starting @ 10min pace and moving down to 7:13 pace (every .25 miles).  Mile 7 was a "cooldown" mile- felt good, no issues. 

2.5 miles on the TM @9min pace.  Felt fine.

Saucony Triumphy 6 Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

4 miles on TM + 10 min legs.

4 miles on TM...kept everything between 8:31 and 9.

Saucony Triumphy 6 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

5 miles on TM in the gym.

4 miles on TM at home (9min pace).

Saucony Triumphy 6 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.005.000.000.008.00

Big step forward today.  Ran on TM in basement- 2 mile progressive warm-up until 6:58 pace and then held 6:58 pace for 5 miles, followed by 1-mile "cooldown" @ 9min pace.  Haven't stretched out the legs for a while- actually felt quite good. 

Saucony Triumphy 6 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran outside today!  Went 10 miles in 22 degree weather.  Kept pace between 8:01 and 8:42 through the hills, averaging just over 8:20 per/mile.  Although nowhere near comfortable with hills, my legs felt solid today. 

Saucony Triumphy 6 Miles: 10.00
Weight: 0.00
Comments
From rAtTLeTrAp on Sat, Feb 06, 2010 at 10:27:55 from 24.19.93.139

I bet that felt good to get outside for 10 after all those TM miles you've been doing. It won't be long before you're craving those hills.

From JimF on Sat, Feb 06, 2010 at 12:05:00 from 67.162.67.145

Nice run! Looks like you are really starting to get back in the groove. Glad to hear the legs are feeling good!

From rockness18 on Sat, Feb 06, 2010 at 14:13:37 from 69.183.237.117

thanks guys! feels good to finally get out without any pain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.005.000.000.009.00

Lifted weights at the gym and did 3 miles on the TM (8:30 pace).

Ran 6 miles on home TM, including 5 @ 6:53 pace- felt great!

Saucony Triumphy 6 Miles: 9.00
Weight: 185.00
Comments
From JimF on Sun, Feb 07, 2010 at 14:53:48 from 67.162.67.145

Wow! Strong pace. I'm sure it is nice to feel good again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

TM:  5.25 miles w/2 miles of incline (up to 4%).

Saucony Triumphy 6 Miles: 5.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.000.000.0013.00

1 mile "warm-up" on the TM and then got outside- mid to high 20's with a strong wind.  Ran 3 miles at mp (7:00, 7:22/hill, 7:16) and then jogged 1 up steep hill, followed by a firm run back down the hill (7:14) which was a victory for me because I have been afraid of the downhills ever since hurting my knee in December.  Jogged the final 3 miles at close to a 9min pace.  Good sign- my legs felt strong in the parking lot walking to the car vs. beat up, sore and tired. 

4 more miles on the TM @ 8:41 pace, mixing in 1 mile of hills up to 5% grade.

Tangent 3 (3) Miles: 4.00Tangent 3 (4) Miles: 9.00
Weight: 0.00
Comments
From Marathon Dreamer on Tue, Feb 09, 2010 at 08:26:14 from 200.52.168.6

Good for you!! Happy to hear that the knee is cooperating...awesome!!!

From rockness18 on Wed, Feb 10, 2010 at 18:56:31 from 75.11.48.102

thanks...I can use the encouragement. It's a good feeling to begin to feel "normal".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

Ran outside through very steep hills in just under 10min/pace for 10.70 miles.  High 20's w/sunshine.

Saucony Triumphy 6 Miles: 10.70
Weight: 0.00
Comments
From JimF on Tue, Feb 09, 2010 at 19:39:43 from 67.162.67.145

Looking good this week! Are you all going to get dumped with snow? Makes it tough to run outside.

From rockness18 on Wed, Feb 10, 2010 at 18:57:23 from 75.11.48.102

Forecast said up to 20 inches today...however, we've only received 2-3 at this point. Might get dumped on this evening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.002.000.0013.00

AM:  Snow has started, so back to the TM.  Did a progressive run from 9min up to 7:40 pace- 7 miles total. 

PM:  Another TM workout...2 mile warm-up, 3 miles w/4x800 (3:13, 3:11, 3:09, 3:07), and 1 mile "cooldown"...keep feeling better every day.

Tangent 3 (3) Miles: 6.00Saucony Triumphy 6 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.002.000.009.00

4 miles on TM at gym + 20 min weights

5 miles at home on TM- progressively down to 6:48 pace. 

Saucony Triumphy 6 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Nice, easy paced run on TM at gym (9min) + 20  min weights.

Did 5.5 on TM, 1 mile "warm-up", 4 @ 8:27 pace, and .5 "cooldown".

Saucony Triumphy 6 Miles: 12.50
Weight: 182.50
Comments
From JimF on Fri, Feb 12, 2010 at 20:19:22 from 67.162.67.145

Awesome week of running!

From rockness18 on Sat, Feb 13, 2010 at 14:45:45 from 75.11.48.102

thanks Jim!

Race: Andrulis Sweetheart Run (5 Miles) 00:34:57, Place overall: 19, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.700.005.000.008.70

Woke up and did 3 miles on TM to warm-up for a road race.  It was 22 degrees out and mostly sunny.  Did another bit of a "warm-up" + basic stretching and then lined up for the race.  There were 385 runner/walkers, probably 60% running 5 miles and the rest walking 3.  My goal was to just keep it around a 7min pace.  This would be my first day really pushing it a bit outside + I did my first 70mile week since late September...

Mile 1:  6:58- 90% trail covered in snow + rolling hills.

Mile 2: 6:55- 50% trail + rolling hills, more up than down.

Mile 3: 7:03- 100% road + more downhill than up, relaxed a bit, so decided to pick it up a tad.

Mile 4: 6:53- 100% road + more uphill, so this was the mile I worked the hardest on.

Mile 5: 7:04- 90% trail covered in snow + rolling hills, had to work hard, but was able to keep it mostly in a steady gear, last stretch was on asphalt and I picked it up fearful that I wouldn't break 35 minutes...just made it!

Overall, ran 5 miles in 34:57 and won 1st place in my age division- little surprised by that, but I'll take it.  I still have a ways to go to get my legs back, yet I seem headed in the right direction. 

Tangent 3 (4) Miles: 5.70Saucony Triumphy 6 Miles: 3.00
Weight: 0.00
Comments
From jtshad on Sat, Feb 13, 2010 at 15:14:52 from 69.20.183.178

Nice job on the AG award, you are indeed on your way back.

Great mileage for the week. Glad you are on the mend.

From JimF on Mon, Feb 15, 2010 at 10:17:41 from 67.162.67.145

Congrats on winning the AG and getting in a good solid race. You are making amazing progress and probably posting some PRs soon.

From rockness18 on Mon, Feb 15, 2010 at 11:09:01 from 75.11.48.102

Jeff, Jim- thanks. I was satisfied with the run...funny, I would not have placed first in the 40's, 50's, or 60's age groups. A 69 year old ran it in 34 minutes (he also holds the national record for his age division for the 5k). However, got a nice technical shirt ($30 value) and a box of chocolates- I'll take it!

From jtshad on Thu, Feb 18, 2010 at 18:24:55 from 204.134.132.225

A 69 year old runs a 34 minute 10k...in February no less? Amazing!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

5.5 miles on TM at just under 9min pace.

 

6 miles on TM at 8:20 pace.

Saucony Triumphy 6 Miles: 11.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.506.000.000.0019.50

Nice day out (30 degrees/sunny), ventured outside by myself for the first 12.5 miles...started with 1 mile warm-up, then ran 10 miles firmly, and closed with 1.5 miles "cooldown"- ran 6 of the miles as a mp tempo (hilly- 7:10, 7:23, 7:49, 7:26, 7:46, 7:13)- 12.5 miles total.  Got home and changed into dry clothing, ate 2 spoonfuls of peanut butter and 2 waters and then was off again with my wife...

Ran 7 miles with my wife at an easy pace, 4-5 of them through snowy trails.  Did 19.5 total for the day.

Progrid Rides (2) Miles: 7.00Saucony Triumphy 6 Miles: 12.50
Weight: 0.00
Comments
From jtshad on Mon, Feb 15, 2010 at 19:45:24 from 69.20.183.178

A nice day of running...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Ran 7 miles on TM:  1-warm-up, 5.5 @8:40 pace  (2incline- 2%, 4%, 6%, 8%), and .5 "cooldown". 

 

3.5 miles on TM @ 9min pace.

Progrid Rides (2) Miles: 7.00Saucony Triumphy 6 Miles: 3.50
Weight: 0.00
Comments
From RivertonPaul on Tue, Feb 16, 2010 at 18:19:07 from 67.42.27.114

Very solid, keep it up.

From rockness18 on Tue, Feb 16, 2010 at 21:17:23 from 75.11.48.102

thanks Paul!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.002.000.005.00

5 miles on TM, including 2 @ 6:44 pace. 

Tangent 3 (3) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.103.004.000.0013.10

Ventured outdoors today...it was just above freezing with a bit of a strong breeze.  Did a 3 mile "warm-up" at about 9:50 pace, wasn't feeling all that "springy", yet decided to get an extended "tempo" run anyway.  Ran 7 miles at a firm pace (6:47, 7:07, 6:56...now the hills...7:37, 7:47, 7:34, 6:53).  I was way too conservative on mile 6 of the "tempo" (it was all downhill), but I was just trying to regain my legs from the previous 3 miles.  Closed with 3.1 mile jog at about a 9:30 pace- 13.1 miles total.  Did legs at the gym- 20 min.

Progrid Rides (2) Miles: 13.10
Weight: 181.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

TM:  6 miles @ 8:30 pace.

TM:  5 miles @9min pace.

Saucony Triumphy 6 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

A full day of skiing followed by 7 miles on the TM (9min pace). 

Progrid Rides (2) Miles: 3.00Saucony Triumphy 6 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.2510.000.000.0020.25

Beautiful day out!  It's forecasted to snow for the next 3 day, so cut out time for a long run this morning (high 30's, low 40's w/sun).  Did 2-mile "warm-up", then started a 7-mile tempo through the hills towards Morris (6:59,7:06,6:56,7:14,7:06,7:18,7:26), jogged 2 miles through the woods and then completed 3 more tempo miles (7:10,7:15,7:20- mostly uphill), was pretty tired at this point to jogged another 6.25 to make it 20.25 miles total for the morning. 

Progrid Rides (2) Miles: 20.25
Weight: 0.00
Comments
From Kam on Mon, Feb 22, 2010 at 14:09:48 from 68.66.163.179

Nice LONG workout! What did you do for fuel?

From rockness18 on Mon, Feb 22, 2010 at 14:12:46 from 75.11.48.102

thanks! I planted a 32-ounce gatorade just past mile 10.

From rAtTLeTrAp on Mon, Feb 22, 2010 at 14:23:47 from 75.230.203.54

Great pace for such a long run. Did you down the whole gatorade at 10 or take it with you? Did you ever get that garmin?

From jtshad on Mon, Feb 22, 2010 at 16:16:49 from 204.134.132.225

Wow, awesome run! You are back!

From rockness18 on Mon, Feb 22, 2010 at 16:43:41 from 75.13.66.91

Chugged 90% of the gatorade at mile 10 and yes, got the 305 garmin ($139 at Best Buy- Christmas gift). Total ascent in the run- close to 3500ft, total descent- close to 3200ft. Highest ascent within a mile 500 ft...lots of info, kind of fun to learn.

Thanks, I'm close to back- was running 9-10min/miles towards the end. Just happy to be pain free!

From JimF on Tue, Feb 23, 2010 at 10:55:33 from 67.162.67.145

Great long run and good pace on those tempo miles especially considering the hills.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

4 miles on the TM @9min pace.

3.5 miles on TM @ 9min pace...little sore today from the 20-miler.

Progrid Rides (2) Miles: 4.00Saucony Triumphy 6 Miles: 3.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6 miles on TM @ 9min pace.

4 more miles on TM @ just over 9min pace.

Tangent 3 (3) Miles: 2.00Saucony Triumphy 6 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.503.000.000.009.50

6.5 miles on TM, including 3 @ mp (7:18).

3 more miles on TM @ 8:41 pace.

Progrid Rides (2) Miles: 3.00Saucony Triumphy 6 Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles @ 9min pace on TM.

Saucony Triumphy 6 Miles: 5.00
Weight: 0.00
Comments
From RivertonPaul on Fri, Feb 26, 2010 at 16:18:55 from 67.42.27.114

Enjoy that TM :)

From rockness18 on Sat, Feb 27, 2010 at 14:44:16 from 69.183.232.99

The TM is essential for winter survival. Actually have learned to "enjoy" it somewhat.

Race: Colchester Half Marathon (13.1 Miles) 01:33:15, Place overall: 34, Place in age division: 10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.0014.100.0020.35

Got up this morning and did 3 miles on TM to warm-up for today's half marathon, including 1 mile at a quicker pace...ventured out to Colchester and tackled a "beast" of a course.  It was in the low 30's with a light snow here and there.  Not only did it have crazy hills, but the 3 sections of trails were covered with snow (absolutely no tracking).  Last year the trail section provided relief, but this year it was a stretch that took serious work.  Here are the splits...

Mile 1:  6:41 (fairly flat...established a very managable pace)

Mile 2:  6:46 (mostly uphill...had to work, but not too hard)

Mile 3:  6:56 (mostly uphill...worked hard)

Mile 4:  6:47 (rolling hills...kept steady going up, pushed a little coming down)

Mile 5:  6:50 (mostly downhill w/a few rollers...just kept steady, managable effort)

Mile 6:  6:42 (mostly downhill...just coasted in antipation of a "monster hill")

Mile 7:  7:40 (this was a trail with a hill...much snow and no traction-worked very hard)

Mile 8:  7:26 (1/2 mile downhill, could not gain speed- no traction, 1/2 steep uphill)

Mile 9:  7:21 (partly trail/uphill, returned to road a found downhill relief- regroup time)

Mile 10:  6:48 (mostly downhill, not feeling my legs too much at this point)

Mile 11: 7:23 (mostly downhill, but back on a nasty trail, weaving to try to find footing)

Mile 12: 7:29 (back on the road, but all uphill)

Mile 13:  7:33 (100% uphill- crazy finish)

Final .1:  7:42 pace (steep incline...spent at the end!)

 

The time does not reflect the effort.  Felt like I a had a very productive training run.  The trail portions could have all been sub-7 if the footing was there (except mile 7).  Feel as though I'm almost back to normal.  This is a great building block for Boston. 

 

 

Tangent 3 (3) Miles: 3.00Tangent 3 (4) Miles: 13.35Saucony Triumphy 6 Miles: 4.00
Weight: 0.00
Comments
From JimF on Sat, Feb 27, 2010 at 19:18:04 from 67.162.67.145

Great job on the race today. You have certainly come back strong from your injury. Sounds like an extremely hard course and as you said great strength builder for Boston.

From rockness18 on Mon, Mar 01, 2010 at 20:07:00 from 75.16.163.45

thanks Jim...I'm starting to feel "normal" again!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Ran outside- 30 degrees and snowing.  Did a 9.5 mile loop through hills in Goshen @ 8:30 pace.

Progrid Rides (2) Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.000.002.0013.00

Ran 7 miles on the TM:  1st 3 @ 9min pace, then 12 x 6min/pace for 1 min alternated w/jog for 1 min, and then 1 mile "cooldown".  It was a very managable workout and my first taste of getting turnover back into the legs.  20 min. weights as well.  Hope to do a few more miles in the evening.

 

7 miles on TM, including 4 @ a 7:30 pace (I'll call them slow mp at this point).

Progrid Rides (2) Miles: 6.00Saucony Triumphy 6 Miles: 7.00
Weight: 180.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.002.006.00

Ran 6 miles on TM, including 2 mile repeats @ 6min/pace.

Saucony Triumphy 6 Miles: 6.00
Weight: 180.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.005.000.0015.00

Made it outside today- low 30's, windy, and snowing just a tad.  Ran 1-mile warm-up and then ran a mini-tempo (6:57,7:04,6:59), jogged a mile and then did 2-mile tempo in the hills (7:05,7:07), jogged another mile and did a final "tempo", but not really that fast (7:26), jogged the final 6 back to the gym.  By mile 12 it got pretty windy/cold and I was also pretty depleted.  Worked hard on the final 3 miles even though it was around a 10min/pace. 

Tangent 3 (3) Miles: 15.00
Weight: 0.00
Comments
From JimF on Wed, Mar 03, 2010 at 23:14:12 from 12.189.106.2

Big run for the middle of the week! Good job pushing the pace.

From jtshad on Thu, Mar 04, 2010 at 11:00:25 from 204.134.132.225

Nice! Keep it up.

From rockness18 on Thu, Mar 04, 2010 at 15:37:06 from 76.211.183.213

thanks guys!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.002.0012.00

TM @ gym...3-mile warm-up, 24 minutes-alternating 6min/pace every 2 min, and then .75 mile "cooldown"...7-miles total. 

 

5 on TM @9min pace.

Progrid Rides (2) Miles: 5.00Saucony Triumphy 6 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.304.001.000.0011.30

Headed outside, low 30's, windy, and felt cold.  2-mile warm-up, 3-mile "tempo" (6:50,7:04,7:36/hill)...2 more slow miles, 2-mile "tempo" (7:03,7:12), and finished the rest slow for a total of 11.3 miles.

Progrid Rides (2) Miles: 11.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.100.000.000.0019.10

Ran 3 miles as "warm-up" and then joined Ed for 16.1 miles...total of 19.1 in 2:39 (8:10 pace).

Progrid Rides (2) Miles: 16.10Saucony Triumphy 6 Miles: 3.00
Weight: 0.00
Comments
From JimF on Sat, Mar 06, 2010 at 19:42:50 from 67.162.67.145

Awesome run to end a great week of running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

Beautiful out today...ran 9.4 miles at about a 9min pace.

Saucony Triumphy 6 Miles: 9.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.006.001.5011.50

Ran on TM:  1-mile warm-up, 6-mile tempo (6:48,6:48,6:44,6:44,6:39,6:39), .25 "cooldown"- for 7.25 total. 

4.25 more on the TM, including 2x400 and 2x800 @6min pace (.25 jog between repetitions).

Tangent 3 (3) Miles: 4.25Progrid Rides (2) Miles: 7.25
Weight: 0.00
Comments
From JimF on Tue, Mar 09, 2010 at 19:25:01 from 67.162.67.145

Nice nice progression on the tempo!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.000.000.007.00

7 miles on TM, including 4 slow mp miles (7:30,7:24,7:18,7:13).

Triumph 6 (2) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.004.000.0014.00

Gorgious day- high 40's and sunny!  Didn't feel all that great, but thought I should get a decent run in, considering it is supposed to rain all weekend.  Began with a 3-mile "warm-up" and then put my mind over matter to kick it into a different gear...ran the next 7-miles through Morris at a firm pace (6:46,7:00,6:53,7:17,7:01,7:49/steep hill,7:20), finished off the last 4-miles by veering into White's Woods- ran really slow because my feet would occasionally break right through the spongy surface which was thawing from a winter of being frozen.  14 miles total.  The lungs felt great throughout...still need to firm my legs back into better condition.  Wish I had an extra month to gear up for Boston. 

Triumph 6 (2) Miles: 14.00
Weight: 0.00
Comments
From JimF on Thu, Mar 11, 2010 at 10:00:19 from 67.162.67.145

I hear you on the extra month for Boston. These spring marathons are tough to train for. Nice run!

From rockness18 on Thu, Mar 11, 2010 at 18:00:26 from 75.16.163.45

thanks Jim, how are you feeling at this point?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.003.0012.00

6 miles @ 9min/pace on TM.

2-miles on TM, felt pretty good, so put on my lightweight trainers and did 3-mile repeats @ 6min/pace w/.25 mile jog in between...6 miles total.

Tangent 3 (3) Miles: 4.00Progrid Rides (2) Miles: 2.00Triumph 6 (2) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.505.003.000.009.50

Was supposed to rain all day, but hadn't started yet.  Got outside and decided to go by how I felt.  Jogged .25, felt good, so stepped it up a bit.  Ran mile 1 in 7:10, so decided to do a tempo (7:10,7:04,7:20/uphill,7:06)...jogged a quarter and still felt energy, so decided to pick it up for a 2nd tempo (6:59,6:55,7:06/slight uphill,6:51).  Jogged that last mile back home...overall, pleasantly encouraged by today's run.

Tangent 3 (4) Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0016.000.000.0018.00

Really wanted to do a long run with Ed outside today, but it was windy and rainy and I've been fighting a bug.  Last year I got strep throat around this time from doing exactly that.  So, I stayed in and gave it a good TM workout under more controlled conditions...2 mile warm-up and then 2 x 1hr @ 7:30 pace (slow mp)- that added up to 18 miles total...and I was totally spent!

Saucony Triumphy 6 Miles: 8.00Triumph 6 (2) Miles: 10.00
Weight: 0.00
Comments
From jtshad on Sat, Mar 13, 2010 at 13:43:40 from 69.20.183.178

18 miles on a TM...that is insane. You are dedicated to running to pull this one off!

From JimF on Sun, Mar 14, 2010 at 20:18:27 from 67.162.67.145

Wow! Those long TM runs are tough. Good job getting in the run and staying on schedule.

From rockness18 on Mon, Mar 15, 2010 at 14:25:20 from 75.16.163.45

Jeff, yes, I'd rather be miserable now by myself in the basement than on mile 16 at Boston...it was a tough one!

Jim, I noticed you did one of those recently as well. Hopefully the weather will calm down a bit in the NEast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles on TM in basement @ 8:40 pace.  Felt fine, yet getting bored of the indoor runs...hopefully the weather will calm down soon and my cold will go away. 

Triumph 6 (2) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.005.0016.75

Still nasty outside, so in for another TM workout...started with 2-mile "warm-up" and then decided to play "speedwork" by ear.  800 repeats seemed managable, so I started in with .25 jog between sets...before I knew it, I was on repeat #6, so decide to go for the "Yasso"- ended up with 10x800m @ 6min/pace (.25 jog between sets)...the final one was a killer!  9.75 miles total. 

Added an extra 7 on TM @ just under 8:30 pace.

Tangent 3 (4) Miles: 9.75Saucony Triumphy 6 Miles: 7.00
Weight: 0.00
Comments
From JimF on Mon, Mar 15, 2010 at 19:47:49 from 67.162.67.145

Hope you get a break in the weather soon. Good job getting it done on the TM. Boston is 5 weeks from today. Starting to get excited.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Gorgeous out- ran in short sleeves for the first time and went for a 7 mile run.  Sore from yesterday, so kept it very slow. 

Triumph 6 (2) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.751.005.000.0011.75

Another great day outside.  Did a 1-mile warm-up and then went into a 5-mile tempo through Morris (6:44,6:44,6:39,6:54/uphill,6:52/up & down hill), jogged another mile and attempted to go into a 2nd tempo- 7:04- my feet were sore from the light trainers, so I finished up with a slow jog- total of 11.75 miles.  Happy that the times are getting faster on this particular route- hope to do 20 on Friday, so slowed things down when the soreness set in. 

Tangent 3 (4) Miles: 11.75
Weight: 0.00
Comments
From rAtTLeTrAp on Thu, Mar 18, 2010 at 00:17:13 from 76.121.76.165

It's great to see you getting that speed back and some incredible mileage!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today...2 unanticipated deaths this week, so had responsibilities with families and services.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.004.000.000.0020.00

Beautiful day...wish I could say the same about my run.  Ran 10 miles @ about 7:37 pace and then stopped at the usually spicket to get some water- no water!!  I was in no man's land, so realized this would be a test and more of a depletion run.  Ran the next 2 miles @ 7:45 pace and then veered into the woods.  Trails are still sketchy, so kept it real slow for 3 miles (12min pace) and got back onto the road for the final 5.  Basically crashed and burned at mile 16 and kept about a 9:30 pace until 20.  My feet hurt today and I also may have been affected by first real warm weather run (high 60's and sun).  Lack of fluid/fuel didn't help things at all either...maybe the depletion will benefit me in the big scheme of things.  Glad to get this one done with!

Triumph 6 (2) Miles: 20.00
Weight: 0.00
Comments
From JimF on Sat, Mar 20, 2010 at 20:05:23 from 67.162.67.145

It is tough to run on a warm day without any fluids. It definitely gets to you after a while. Good job finishing it off. I got one of these http://www.fuelbelt.com/fuel_belts/classic_belts.html for my long runs. Has 4 x 8oz bottles. It doesn't shake around much plus you can through a Gu in if needed. Saved me many warm days. Great job this week. You are really coming on strong. Any goals yet for Boston?

From rockness18 on Sun, Mar 21, 2010 at 00:24:42 from 75.16.163.45

thanks Jim! I'm not yet confident enough in my running to establish any goals. I'll see how this week goes and then decide. My training's been strong for just over a month and a half. Late Nov-January was spent completely fighting/nursing injuries...makes it difficult to predict how I'll do.

Any goals for you at this stage?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Spent the night in Albany with youth for a mission trip.  Got home early evening and put in a quick 8.5 outdoors (just over 8min pace). 

Saucony Triumphy 6 Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.508.250.000.009.75

Was able to get outside again for a run.  Warmed up for .5 miles and then decided to give it a mp on the slow side of the marathon pace "zone".  Mile 1 began @ 7:19 pace and I was able to hold it through the hilly course near Popy's and back (mile 2- 7:26,8:02,7:17,7:27,7:01,7:16,6:57,6:46/.25 mile) and jogged the final mile @ about 8:30 pace.  Did the mp zone @ 7:19 pace for 8.25 miles...9.75 miles total. 

Progrid Rides (2) Miles: 9.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.501.000.005.0013.50

Raining out, so made the best of another TM workout in the basement.  Started with 1-mile warm-up, 1 mile mp, and then five 1-mile repeats (6min,5:56,5:52,6min,6min)- each mile had .25 jog in between.  Wanted to do a 6th one, but the TM got too sweaty (starting to slip).  Closed out with .75 mile "cooldown"- 9miles total. 

4.5 miles on TM @ 9min pace.

Tangent 3 (4) Miles: 9.00
Weight: 0.00
Comments
From Robert on Tue, Mar 23, 2010 at 19:57:37 from 70.58.182.213

I knew I'd find you still pounding away. Solid work there my friend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles @ 9min pace on TM...also, 20min weights. 

Triumph 6 (2) Miles: 7.00
Weight: 0.00
Comments
From Barry on Tue, Mar 23, 2010 at 21:32:52 from 67.61.235.198

Great running this week.

From rockness18 on Wed, Mar 24, 2010 at 20:25:53 from 75.11.49.198

thanks Barry- any upcoming races for you?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.005.000.0011.50

Got outside today. Nice temperature, but very windy.  Did the standard Wednesday run- 1 mile "warm-up", 5-mile tempo towards Morris (6:34,6:32,6:29,6:44/uphill,6:40), and then jogged the last 5.5 @ 8:25 pace.  The wind worked to my advantage for the most part (3.5 miles of the tempo).  Overall, felt good.

Tangent 3 (4) Miles: 11.50
Weight: 0.00
Comments
From JimF on Wed, Mar 24, 2010 at 21:37:53 from 72.44.161.67

Nice tempo today and good running this week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

Ran 10-miles outside with a 3-mile tempo in the middle (6:27,6:48,6:33).  Right achilles is a tad sore.  This is nothing new (felt it since last September off and on), but felt the next to log it as something to look back on.  It's mostly sore after sub-7min type workouts. 

Saucony Triumphy 6 Miles: 10.00
Weight: 0.00
Comments
From Robert on Fri, Mar 26, 2010 at 18:42:33 from 70.58.182.213

Your running is looking good. Did you add any inserts or start using a different shoe since last Sept? Is the achilles sore behind the heel or higher? I'm not a doctor, but play one on TV.

From rockness18 on Fri, Mar 26, 2010 at 23:41:26 from 75.16.163.45

Robert,

Just foolish running on my part. Sprained my ankle 5 days before a 20k in September (nice big bulb) and ran it anyway (sub-7 pace). That's when the achille's soreness began. Then ran a full marathon in October w/the achilles a bit tender (ankle was feeling a bit better, still slightly swollen). Then sprained my ankle pretty badly in the woods in November (could barely walk on it, very swollen) and ran a half marathon a day or two later (couldn't wear my light trainers, hurt to even step in them). Pr'd in the half (mind over matter) and then crashed and burned in my late November marathon (achilles ached the entire way). Fought my way through December, before realizing I just needed to rest (went from ankle to knee etc.) All that to say, I'm feeling the best I've felt since last September and just need to start using common sense...oh, just looked back up at your question- it's above the heal.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0021.000.000.0021.00

Did my dreaded 22-miler through the hills, but w/a garmin this time only to find it's actually a 21-miler- pretty significant difference.  Still, easily pr'd my time on this route- 2:28:39 (7:05 pace)- which last year I would have calculated as 6:45 pace (22 miles), yet I'm pretty happy with my actually garmin-paced time @ 7:05 pace (21 miles).  Pretty tough hills and I cut my run from last year at this time by 7 1/2 minutes.

Progrid Rides (2) Miles: 21.00
Weight: 0.00
Comments
From Barry on Sat, Mar 27, 2010 at 23:19:19 from 67.61.235.198

Wow, it looks like you had an awesome day! When is your next race?

From rockness18 on Sun, Mar 28, 2010 at 14:43:35 from 75.16.163.45

It was a confidence booster for sure...running Boston in 3 weeks.

From JimF on Sun, Mar 28, 2010 at 20:15:38 from 32.179.13.202

Great run! It should be a big confidence booster.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

7.5 miles on TM @ just under 8:30 pace. 

Saucony Triumphy 6 Miles: 7.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.501.000.006.0013.50

Another rainy Monday, another speedwork on the TM, and another day of encouraging progress...

2-mile "warm-up":  2nd mile progressively under marathon pace

- .25 jog-

3-miles @ 6min pace

- quick break to change shirt/socks + .25 mile jog

-3-miles @ 6min pace

Was happy to be able to do two 3-mile tempos @ that speed.  Most definitely does not translate to that speed outdoors, yet it's still getting me faster.  8.5 miles total. 

 

Logged 5 more miles on the TM @ 8:15 pace.

Progrid Rides (2) Miles: 5.00Tangent 3 (4) Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Rain and flooding throughout the state.  Back on the TM...7.5 miles @ 9min pace.

Triumph 6 (2) Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.504.005.000.0011.50

Went out for my Wednesday routine 5-mile tempo.  Was not feeling quite as spritely as past Wednesdays (probably due to Monday's workout), but I was determined to continue my improvement that has occurred every week for the past couple of months.  1-mile warm-up, 5-mile tempo (6:29,6:29,6:26,6:42,6:27)- I was absolutely spent, so walked for 2-minutes and started to head back.  Normally, I jog back at 8:30-9min pace, but somehow I felt much better today (even though the 1st half was way tougher), so I decided to pick it up a little and see if I could hold it comfortable.  Ran 4 at slow mp (7:09,7:32,7:20,7:19), and then did a 1.5 mile "cooldown".  Feel pretty good about the effort today- 11.5 miles total.

Tangent 3 (4) Miles: 11.50
Weight: 0.00
Comments
From jtshad on Thu, Apr 01, 2010 at 10:39:17 from 204.134.132.225

I hope you all are doing ok with the flooding.

From rockness18 on Thu, Apr 01, 2010 at 18:52:13 from 75.31.9.199

We're in the NW corner of CT, so we're high and dry. Pretty nasty though near the rivers and towards the coast. Thanks for asking!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.502.000.000.0012.50

Ran the "Pie Hill" course which is filled with very steep hills.  Decided to do more of a progressive run and see how far I could take it comfortably- 8:57,8:51,8:13,8:13,8:07,8:00,7:41,7:48,7:30,7:38,7:24 + 1.5 mile "cooldown" for 12.5 miles total.  Right achilles started to get sore towards the end, so I walked the last .6 miles of the course, so as not to aggravate it any further.  It was fine 95% of the run, just being cautious at the end. 

Progrid Rides (2) Miles: 12.50
Weight: 0.00
Comments
From JimF on Fri, Apr 02, 2010 at 12:20:55 from 32.179.88.195

Strong run and good job being cautious. Only a couple of weeks to go and looks like you are peaking at the right time.

From Robert on Fri, Apr 02, 2010 at 16:59:15 from 65.101.172.182

Meaning hills like the crust on top of a pie or you feel like some pie afterward?

From rockness18 on Fri, Apr 02, 2010 at 20:01:22 from 75.16.161.162

both! Actually, the name of the road is "Pie Hill" and it's basically up and down a dozen hills, no flat section whatsoever. It's hard to figure out how to pace it, but watching my garmin I was as slow as an 11/min pace and actually dipped down to 4:59 pace for a very short section. Taking today off- except for a walk with my family.

Race: Bradley International 10k Road Race (6.2 Miles) 00:39:58, Place overall: 14, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.006.250.0015.25

Entered a race this morning to get a good threshold run in.  Perfect weather- high 40's, sun, light wind.  Warmed up at home (3 miles) and then drove almost an hour to get to the race- got a little lost towards the end and just made it in time.  Upon stepping out of the car, I heard them announce 5 min to race time.  Darted over to the registration table, threw on a bib# + chip and was literally off within a minute of getting to the start.  I haven't seen official chip time, so I'll give my report based on my garmin information...

Mile 1- 6:11 (a little faster than planned, but I couldn't hold back adrenaline)

Mile 2- 6:33 (uphill and against the wind, however, I felt I was settling into a comfortable pace)

Mile 3- 6:31 (still against the wind, but rolling hills- still feeling quite comfortable)

Mile 4- 6:28 (knew that I had a shot at 40min if I decided to pick things up)

Mile 5- 6:32 (a little disappointed with this mile, thought I was running faster)

Mile 6- 6:28 (kept a nice even pace and picked it up a tad for the final 1/2 mile slightly uphill)

Last .25- 6:09 pace (garmin was .05 longer than the course...not too bad)

 

Felt satisfied with the overall performance.  I think it's a pr, but I've not run this distance many times.  Felt as though I could have held pace for an extra 5k (but definitely not an extra 10k), and pretty likely could have done 5-10 sec faster per/mile if this was the race I was preparing for (rather than Boston in 2 weeks).  Pace stayed even and controlled throughout- probably 7-8 hills with pace variation from 6:40ish uphill to 6:05ish downhill.  When things were flat, I mostly maintained 6:15-25.  The garmin was really helpful in keeping this as an effective training run for Boston...might do a light recovery run in the late afternoon- it's a gorgeous day!  Sweet!! (just checked website) My official "chip time" was 39:58- I knew I was close, but didn't think I'd quite broken it. 

 

5.75 miles outdoors with 2 of my girls on their bikes. 

Triumph 6 (2) Miles: 5.75Tangent 4 Miles: 9.50
Weight: 0.00
Comments
From JimF on Sat, Apr 03, 2010 at 21:46:53 from 67.162.67.145

Awesome job especially considering you jumped right into the race with no warmup, etc.

From Burt on Sun, Apr 04, 2010 at 00:34:05 from 98.177.220.145

Way to break 40! Good luck in Boston.

From rAtTLeTrAp on Sun, Apr 04, 2010 at 12:49:20 from 76.121.76.165

Excellent race!! You are going to rock in Boston!

From rockness18 on Sun, Apr 04, 2010 at 19:41:30 from 75.16.161.162

Thanks guys! Getting excited for Boston!

From Walter on Sun, Apr 04, 2010 at 23:42:16 from 24.10.169.110

Great job and I hope you guys are warming up and drying out over there! I dont want my next race (Boston Marathon) to be a drenched one! Get your hair dryers and whatever other resources you can muster up to give us a nice weathered run! :)

From jtshad on Mon, Apr 05, 2010 at 08:44:08 from 69.20.183.178

Great job and perfect race/tempo to tune up for Boston. You are ready, go have fun!

From rockness18 on Mon, Apr 05, 2010 at 23:52:02 from 75.16.161.162

thanks guys- Walter, yeah, I'm hoping we've gotten the wet stuff out of the way and Jeff, I'm definitely feeling ready to enjoy the experience.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Full day followed by a nice, easy 5-mile run outdoors- Happy Easter to all!

Progrid Rides (2) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles recovery pace on the TM.

Tangent 3 (4) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0012.000.000.0014.00

Ran a challenging course outside ("Pie Hill") and did .5 mile warm-up, 12 miles @ marathon pace (7:12,7:06,6:44,7:36,7:26,7:10,7:27,7:10,7:28,7:03,7:08,7:02) and then shut things down a little early because achilles was acting up again (1.5 mile jog at the end).  Total of 14 miles, 12 of them @ 7:14 pace through challenging terrain.  Plan to do plenty of icing/stretching between now and April 19th. 

Tangent 4 Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

Hot and humid out- mid 80's.  Ran 7.75 miles @ an 8:20 pace. 

Progrid Rides (2) Miles: 7.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.256.250.000.009.50

High 70's out and humid.  Did 30-min weights at the gym (only been lifting 1x/per week) and then ran 9.5 outside- .25 mile warm-up, 3.5 mile @ 6:55 pace, jogged 1.5, ran another 2.75 @ 6:48 pace and then finished up the run going through trails in Whites Woods.

Achilles is still a bit tender- hopefully the taper will be helpful. 

Also, weight is just a tad below 178lbs- that's a 10lb loss over the past 6 weeks w/out really monitoring my eating quantity that much. 

Weight: 178.00
Comments
From JimF on Thu, Apr 08, 2010 at 23:25:50 from 67.162.67.145

Nice run! I hope the achilles gets better and doesn't cause you any problems. You are running strong and the weight loss always helps.

From rockness18 on Fri, Apr 09, 2010 at 17:57:26 from 75.16.161.162

thanks Jim...I've been battling it for some time now. It usually doesn't act up on much other than 6min/pace or runs over 10miles long. Think I can block it out in race environment.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.100.006.000.007.10

Went to Olive Garden w/family to celebrate our eldest daughter's 12th birthday.  Within 1 hour of eating a "Tour of Italy" w/3 breadsticks got outside and ran 6 miles in 39:01/6:30pace (1st 6 miles of Litchfield Road Race course)- not a recommended stint for the digestive system, but made it through fairly fine.  Had .35 mile warm-up and .75 mile cooldown.  No achilles issues today.

Tangent 4 Miles: 7.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ran a nice steady 12-miler with Ed through the hills ikn 1:36:30 (8:03 pace)- fastest mile was 7:38 and slowest was 8:20.  Achilles was just a tad sore, but nothing too concerning. 

Progrid Rides (2) Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.002.500.009.00

Ran 9 miles outside, felt a bit sluggish, but threw in a couple of threshold miles in the middle of the run.  Warmed-up 2 miles, ran a 6:27 mile, jogged a mile, ran a 6:14 mile, jogged a mile, ran 3:06 for 1/2 mile, and then jogged the rest of the way home.  Planned to run the rest of the week easy, except for a few strides each day + 3-4 mp on Thursday. 

Tangent 4 Miles: 9.00
Weight: 0.00
Comments
From Brian on Tue, Apr 13, 2010 at 08:42:36 from 24.57.195.5

Good luck on your taper this week and best of luck in Boston. Anxious to read your report.

Brian

From rockness18 on Wed, Apr 14, 2010 at 10:42:14 from 64.29.183.134

Brian, thanks. Tapers stink! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Ran 7.25 miles at about a 9:15 pace- felt very sluggish today.  Finally getting over a 3-4 day sore throat/cold and leave for vacation today. 

Progrid Rides (2) Miles: 7.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

Ran in Central Park (NY) today- 7 miles in 52:49 (8:17,7:41,7:33,7:31,7:16,7:14,7:14).  Gorgeous day, slept in (til 9:30am), and felt very sluggish- by mile 4 began to feel better and kicked it up a tad.  Spent the afternoon in the park and then in Times Square.  Hope to get 3-4 miles in a mp tomorrow- just a tad faster before heading off to the Bronx Zoo.  3 nights in a row with 8hr+ sleep.  That hasn't happened in quite some time. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.503.500.000.004.00

Felt ok today.  Back out in Central Park for a pre-race run.  Put on planned Boston gear and wanted to get 3-4 miles mp in.  Warmed-up .25 miles and then got on a loop around a segment of the park.  The loop was just over 1 1/2 miles so I did it 2x @ 6:48 pace- 3.5 miles total (6:45,6:49,6:51,6:47).  Felt more like 1/2 marathon pace than marathon pace- think I'll shoot for a 7-7:05 pace on Monday and let myself go faster/slower depending on how I feel that particular day.  Jogged .25 back to the hotel.  Felt fine other than the achilles that is still tender.  I'm not sure how this will play out in the 2nd half Monday's marathon.  Hopefully I can just block it out. 

Weight: 0.00
Comments
From Barry on Thu, Apr 15, 2010 at 09:04:15 from 67.61.235.198

Good luck in Boston and God bless you.

From jtshad on Thu, Apr 15, 2010 at 16:17:54 from 204.134.132.225

Have a fun family vacation and just go enjoy the marathon in Boston!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

The plan was to do 3-4 miles today as my final run.  However, our whole family came down with the flu (me included).  I spent most of the evening cleaning vomit and by 1am was sick myself.  Finally fell asleep around 3ish and slept until 2:30pm.  Took everyone to the doctor today and 3 of the kids have strep throat, so all of us are now on an antibiotic.  Hoping I can get through the worst part before Monday. 

Weight: 0.00
Comments
From Barry on Fri, Apr 16, 2010 at 21:21:56 from 67.61.235.198

I am sorry to hear about you and your family being sick. May God bless you and your family for a speedy recovery.

Race: Boston Marathon (26.2 Miles) 03:15:55, Place overall: 3633, Place in age division: 2062
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Considering my week and the past 3-4 months, I'm satisfied with my time today.  Re-qualified by 5 seconds and ended up in the medical tent making sure I finished under 3:16 (7:30ish final mile after several 8:15ish miles).  Plan to have a full race report within the next couple of days...

Well, Friday afternoon I sat in a doctor's office with my family after spending 2 days not eating and cleaning other people's vomit.  The diagnosis- 3 family members with strep throat and all of us needing to take an antibiotic.  A 24-hour fever had broken, so the doctor reluctantly said Boston was ok as long as I didn't have a fever and I was keeping well hydrated.  Ate my first descent meal in 48 hours on Saturday afternoon.  Also, ate well on Sunday. 

Woke up early on Monday morning and met up with Jim Flowers (from the blog).  It was great taking the busses up with him to Hopkington and helped to keep me relaxed.  Glad we met- enjoyed our time!  Both of us were feeling similiar in terms of goals and were grateful for a gorgeous day of weather.  I had a great month of training in March, but had struggled with injuries in Dec/Jan.  That combined with recent illness made me uncertain of what a realistic goal should be.  Thought about a 7:05 pace would be good and then adjust by feel.  Deep down I wasn't sure my training had been long enough to sustain a full marathon (ideally would have liked Jan/Feb to have provided a stronger base).  Found a plot of land at "The Village" and relaxed for about an hour (I snoozed on a sleeping bag).  Waited for a porta-potty just over an hour before the race and was at the start with 10-15 minutes to spare.

I was in the 5th corral and with the start of the gun, we were off.  It took maybe a minute or two to hit the starting line (for the chip) and the group kept a pretty descent pace in the first few miles.  Here are my splits for the race...my garmin was off by about .15, so I fudged a few of the miles by a second or two (should still be fairly accurate)...

Mile 1:  6:40 (legs felt amazingly fresh...honestly, about a 7:40 effort)

Mile 2:  6:50 (probably too fast, but it felt so slow)

Mile 3:  6:53 (trying to ease the pace to 7:05, but couldn't go that slow)

-5k:  20:53 (official/6:44 pace)

Mile 4:  6:56 (new I needed to go slower, but since legs were fine decided to just keep with the flow of the pace)

Mile 5:  7:10 (no longer all downhill)

Mile 6:  6:58 (still feeling very comfortable)

- 10k (42:48- 7:04 average for 5-10k)

Mile 7:  6:59

Mile 8:  7:06

Mile 9:  7:05 (felt comfortable, absolutely not stiffness or cramping)

- 15k (1:04:47- 7:05 average for 10-15k)

Mile 10:  7:08

Mile 11:  7:20

Mile 12:  7:11 (legs felt fine, but my system did not feel adaquate for marathon distance...decided to just let my body go at whatever pace was comfortable... had no confidence to push, having only really successfully achieved one 20-mile run in my training)

- 20k (1:27:15- 7:15 avg for 15-20k)

Mile 13: 7:12 (*1:32:09 at halfway point and still enjoying the run)

Mile 14: 7:16

Mile 15: 7:28 (No goal at this stage for pace, just trying to stay comfortable and steady...absolutely certain my body was in jeopardy of a crash)

- 25k (1:50:01- 7:20 avg for 20-25k)

Mile 16: 7:14

Mile 17: 7:44

Mile 18: 7:47 (I'm making it, but a crash seems inevitable...legs are ok, but my system...how do you describe system?  Legs don't really hurt but feel a bit in slow motion...reaching the end of my limit...you're prepared to sprint 100m, but it's a 130m race...feel in good shape, but not for 26...anyway- maybe it's unable to explain)

- 30k (2:13:59- 7:41 avg for 25-30k)

*At this point, if it was a 20-mile race, I think I could have kicked it back up to 7-7:05 pace, yet I knew there were still at least 2 challenging hills left...I was now in survival mode...what will my body do?

Mile 19:  7:37 (kind of pumped my fist at the end of this...I still have life!)

Mile 20:  8:02 (pumped my fist again...starting to see a few walkers...could be me)

Mile 21:  8:24 (pumped my fist again...Heartbreak's done and I'm still standing!! Tried to do a little math in my head...figured if I could keep an 8min pace, I'd requalify for Boston...absolutely exhaused, yet seemed doable- I can do 8min pace in my sleep)

35k (2:38:59- 8:06 avg for 30-35k)

Mile 22:  7:50 (Last year at this time I was in major pain and pushing...this year, no pain, just completely exhausted...another attempt at how I feel...I am now in a desert, desperately seeking an oasis, I come to the oasis every 2 miles or so and they have gatorade...when I get the gatorade, it looks so good and then it spills all over my face and trickles down the front of my shirt...I suck in a splash or two, but even that little amount makes me want to vomit...my spit's still brown from the gu I took over 2 miles ago...is there a place I could just rest for a moment?  that is, with time standing still...just 5 minutes please?)

Mile 23:  8:11 (uh-oh...I thought I could run 8min/miles in my sleep)

Mile 24:  8:20 (saw my family...wife and all 6 girls wearing "Rock-chick" t-shirts/each with a yellow ducky labelled with their #'s...Rock-chic #1, #2,etc. and waving pom-poms...gave a bunch of high 5's felt a wonderful surge of energy...ok, still a bit of running to do...where will the death march bring me to my grave?)

Mile 25:  8:07 (I'm not getting this close not to re-qualify)

Mile 26(to the end):  8:17 (ok, it's hard to explain this mile...I started out mile 26 thinking that a sub-3:16 was no longer in the cards...just wasn't in the frame of mind to do proper math...spent close to a quarter mile just dropping to like a 10-12min pace...then a marker said 1-mile to the finish and I caculated it, don't ask me how, and my delirious head calculation said I needed to break 7:30 to re-qualify...I decided to give it everything I had and I did...as I zoned in on the finish line, the official time meant nothing, it was well over 3:16, however, my watch had me right on the edge...I just pushed it as fast as I could muster and according to my garmin calculations, I was in...I hit the finish line, put my hands on my knees and was unable to walk it off...a young woman asked if I was ok and I said no...next thing I knew I was in a wheelchair in the medical tent.)

Drank a full gatorade, tried to stand up and almost passed out.  They got me on my back and took forever trying to get an IV in me- my veins collapsed a dozen times and then finally one of the 5 helpers got something to stick.  The staff was awesome and I made a few friends before leaving the tent- their assessment of things was that I was severely dehydrated- much of that must have come from the illness/antibiotics.  Felt pretty descent within about 20minutes of the IV taking and was able to walk a mile to meet family at a hotel.  Went with family and friends to the "Cheesecake Factory" and then later looked up my the Boston Marathon website to get the official results...and yes!  I re-qualified for Boston with 4 seconds to spare!!  Followed the experience by going with family to a Red Sox game- great finish!!

In hindsight, I feel very satisfied with my time.  My running is going well, but I did not have enough time to properly train for the distance.  A solid February and fantastic March, but needed another 6-weeks or so of 8-10 mile/per day training + a least 2-3 twenty milers.  My sickness may have played a role, but not as significantly.  Feel good though.  No injury, no unusual soreness, in fact, I could probably go for a jog today (think I'll wait another day or two).  If anyone came anywhere near to finishing this report, I apologize :).  It's way lengthly, yet it feels good to get it all written down to record for future reference.  Thanks to all who provide this supportive "running tool" and "community"! 

 

 

 

Tangent 4 Miles: 26.20
Weight: 0.00
Comments
From jtshad on Tue, Apr 20, 2010 at 08:23:41 from 69.20.183.178

Great job, hope your doing ok. Awesome push at the end to get it done! Looking forward to the full report.

From Barry on Tue, Apr 20, 2010 at 08:46:41 from 67.61.235.198

Congratulations, i hope you are okay...

From Robert on Tue, Apr 20, 2010 at 17:01:43 from 65.101.172.182

Way to go! To have some training bumps and still requalify at Boston is a rarity for most. Now you can can some rest and get ready for next year's race;) Looking forward to the full report.

From RunnerAdam on Wed, Apr 21, 2010 at 03:03:24 from 75.195.156.147

Awesome job!! I think everyone needs to think requalify first as a base goal and just push it from there. Cant wait to hear the full report. First half was unbelieveable and you were right about saving some for the tank on the second half. My tank was empty at mile 14 but I loved every minute up until then.

From jtshad on Wed, Apr 21, 2010 at 11:42:41 from 204.134.132.225

Wow, what a report! Awesome job pushing through the wall. You did great considering the adversity you overcame!

From Brian on Wed, Apr 21, 2010 at 11:49:15 from 24.57.195.5

Great run...congrats on such a great finish!

From seeaprilrun on Wed, Apr 21, 2010 at 18:47:49 from 205.172.12.229

That was an awesome race report. Congratulations on requalifying with that final kick! I like your descriptions of how the final miles felt. I know exactly what you mean about the "system" --the exhaustion and slow-motion etc...cool that you are not too sore! I am impressed with your mental math--I don't think I could make that calculation at mile 25 of a marathon!

From JimF on Wed, Apr 21, 2010 at 20:31:13 from 173.13.115.252

Awesome race considering the sickness before and just starting your base build up. I think without the sicknesss you would have run much faster. Probably took more out of you than you think. It was great meeting you and really helped me before the race. Glad to hear you came out feeling good. I'm still having trouble walking. I will have to find some hills in Indiana to train on!

From MichelleL on Wed, Apr 21, 2010 at 23:43:31 from 67.41.226.109

Wow, what an exciting read. You did awesome considering the circumstances. A trip to the medical tent, wheel chair, IV and all, tells how much you put into the race. Nicely done.

From Mark on Thu, Apr 22, 2010 at 11:18:39 from 24.129.132.74

Great job! Sounds like you literally left nothing out on the course, glad you were able get back feeling better after the trip to the tent.

From Robert on Thu, Apr 22, 2010 at 12:49:33 from 65.101.172.182

Great report. My mind is usually a blank during the races. You've been blessed with bulldog determination and should be staisfied with the outcome of this effort. Hopefully, we'll get a chance to meet at the big show in the future.

From rockness18 on Fri, Apr 23, 2010 at 16:57:06 from 75.16.161.162

thanks for the comments! You folks all help keep me motivated.

From Kelli on Fri, Apr 23, 2010 at 18:06:42 from 71.219.75.178

4 seconds to spare??? Wow, congratulations!

I enjoyed your race report, and your "attempts" at explaining how you were feeling are quite good! I especially like the oasis part, oh so true.

Great job, now take care of yourself.

From Rhett on Sat, Apr 24, 2010 at 14:43:41 from 74.32.222.202

Wow, nothing like cutting it close. You really pushed hard there at the end. A very gutsy performance. Congrats on the BQ.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

Jogged 1/4 mile, ran 8.5 @ 7:32 pace, and then did a 1-mile "cooldown".  Ran a hilly course and legs felt pretty good. 

Triumph 6 (2) Miles: 9.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Real happy with today's run.  Planned on more of a recovery run, yet felt good as I started out.  Picked it up a bit and completed the first mile in 7:14.  Decided to try to hold that pace through the hills of Morris and did so for 8 miles (7:20 pace for all 8) and then slowed it down as I completed the run in White's Woods.  I've sprained my ankle 4 times in the woods, twice pretty significantly, so I've vowed to keep it slow on the trails 100% of the time.  Did a total of 10 miles and weighed in at 177lbs.  That's the lowest I've been for some time...maybe I can shaved off a little more for a Fall marathon. 

Progrid Rides (2) Miles: 10.00
Weight: 177.00
Comments
From JimF on Sat, Apr 24, 2010 at 16:45:41 from 67.162.67.145

Wow!! You came out of the marathon strong. I think you are going to be knocking down some serious PRs this year.

From rockness18 on Sat, Apr 24, 2010 at 21:58:48 from 75.16.161.162

Jim, thanks! Last year it took me a month to fully recover from Boston and then I still had difficulty regaining my form. I hope you're right. My main focus is staying healthy and if pr's accompany it- bonus!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.000.000.007.00

1/4 mile warm-up, then ran 6 miles of Litchfield Road Race @ 6:57 pace and finished with .75 mile jog.  My oldest accompanied me on her bike. 

Triumph 6 (2) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

Did .25 warm-up and then ran 7.5 miles through hills past Jr. Republic @ 7:10 pace. 

Progrid Rides (2) Miles: 7.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Ran 12.5 miles through the "Pie Hill" course @ 8:40 pace.  Got a bit of "hotfoot" towards the end.  Probably more ready for a 10 miler than 12.  Legs are fine...feet a bit sore.

Triumph 6 (2) Miles: 12.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Very little time today, but did get in 2 miles @ 9min pace.

Progrid Rides (2) Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.001.003.658.75

Very windy out today, so decided to do a TM workout.  Felt great in "warm-ups", so decided to go with speedwork.  Alternated 5:30/pace with 10min/pace for every other minute for 40 minutes...total of 20minutes @5:30 pace (3.65 miles).  Did "cooldown" upon finishing the 40 minute workout for 8.75 miles total.  Recovery from Boston seems complete. 

Tangent 3 (4) Miles: 8.75
Weight: 0.00
Comments
From JimF on Fri, Apr 30, 2010 at 09:59:24 from 67.162.67.145

Those are some speedy intervals! Great run.

From rockness18 on Fri, Apr 30, 2010 at 17:33:09 from 75.16.161.162

Thanks...1min. at a time is quite managable.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Did a .25 warm-up and then ran 8.5 miles @ 7:22 pace through hills of Morris (from home).  Then got on a trail for the last portion of the run.  Did total of 11.5 miles. 

Progrid Rides (2) Miles: 11.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 10 miles with Ed at a 8:17 pace.  I'm trying to get through some issues with my toes- tips are numb and it doesn't seem to be going away. 

Saucony Triumphy 6 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.002.757.50

Did speedwork on our TM in the basement...2 mile warm-up, then 11x400 @ 5:30 pace (.25 jog between sets).  Wanted to do a 12th, but my sweat was making things dangerous.  7.5 miles total. 

Tangent 3 (4) Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Did 5-miles at gym on TM @ 9min pace + 20min w/weights.

5 on TM in basement @ 8:41 pace.

Triumph 6 (2) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 miles out towards Morris and back @ 8:37 pace.  Time to retire my progrid rides...they've held up well for me. 

Progrid Rides (2) Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.000.008.00

Ran 8-miles including a 2-mile tempo in the middle of the run (6:30,6:28).   Hope to gradually increase distance at this pace between now and the end of the summer.  Maybe run 20k at 6:30 pace?  Broke out new shoes- big difference!  (Retirued a pair of triumphs and riders)

Riders (red) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.0011.75

Ran 11.75 miles, 1/2 of it on trails @ 8:52 pace. 

Riders (red) Miles: 11.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.002.000.0016.00

Did 25 minutes of weights at the gym and then planned to do a slow 10-miler outside.  Within the first mile I was feeling pretty good, so decided to do a tempo- took it 3 miles (6:54,6:52,6:36).  Jogged to miles up and down a pretty steep hill and still felt good, so picked it up for 2 more miles of tempo (6:52,6:32).  Veered into the woods to complete the run- 10.75 miles total.  Might run later in the day if time permits. 

5.25 miles on the TM- 5 @ 8min pace. 

Triumph 6 (2) Miles: 5.25Riders (red) Miles: 10.75
Weight: 179.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.000.503.0012.50

Back on the TM today...2-mile "progressive" warm-up that led into 6 x 800 @ 5:30 pace (.25 jog in between).  Finished with a couple miles of "cooldown" for 7.5 miles total.

 

5 miles on TM:  .75 warm-up, 4 @ 6:58 pace, and .25 cooldown. 

Tangent 3 (4) Miles: 7.50Triumph 6 (2) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

No time to run today...slipped in 4.5 miles on TM late in the evening.

Triumph 6 (2) Miles: 4.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.5011.000.000.0013.50

Felt pretty decent today, so ventured out on the dreaded "Pie Hill" course.  This is a run with very steep hills that usually chews me up and spits me out somewhere around mile 10 w/legs barely able to withstand the final stretch.  Today I did 1-mile warm-up (w/in the course) and then pushed it hard for 11 miles (7:11,7:14,6:58,8:23,7:28,7:38,7:13,7:14,7:00,7:06,7:07).  Surprised to see how well my legs held up for miles 10-12 which ended up being my quickest stretch.  I jogged .5 miles somewhere in the middle and then did a 1-mile "cooldown" within the course for 13.5 miles total. 

Riders (red) Miles: 13.50
Weight: 0.00
Comments
From JimF on Wed, May 12, 2010 at 20:25:14 from 12.88.114.118

Looks like you chewed up the Pie Hill course today!

From rAtTLeTrAp on Wed, May 12, 2010 at 20:33:30 from 75.230.197.76

No kidding. You kicked some pie today!

From rockness18 on Fri, May 14, 2010 at 00:38:47 from 75.16.161.162

Thanks for the encouragment!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Ran 8.5 miles through the Goshen hills loop @ 8:21 pace.  Fastest mile was mile 8 @ 7:47 pace and slowest was 8:48 on the first mile. 

Riders (red) Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Ran 9.25 miles through Morris and into Whites Woods @ 8:48 pace.

Riders (red) Miles: 9.25
Weight: 0.00
Comments
From JimF on Fri, May 14, 2010 at 21:33:00 from 67.162.67.145

Solid running this week! Are you planning some races soon? It seems like your speed workouts have been good and might lead to a fast 5k or 10k.

From rockness18 on Fri, May 14, 2010 at 22:03:07 from 75.16.161.162

I'm hoping to do a few races in June. Also, I may need your guidance for July. My family will be staying in Winona Lake (Northern Indiana) for 2 weeks and in West Layfayette for a week. Do you know of any road race websites for that region or of anything that might take place in that particular area (July 3-24)? Looking for 5k/10k type stuff- probably just 1 race to keep myself sharp.

From JimF on Fri, May 14, 2010 at 22:10:54 from 67.162.67.145

Dave,

Here are some Indy race websites. They also cover races in the Layfayette. Let me know what your plans are and maybe we could run one together.

http://www.indyrunners.org/

http://www.kenlongassoc.com/

http://www.tuxbro.com/index.html

Good luck!

Jim

From rockness18 on Sat, May 15, 2010 at 16:00:21 from 75.16.161.162

Thanks! I'll definitely let you know.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Did a nice run with Ed out past Popi's through Morris.  Total of 12 miles @ 8:05 pace. 

Did 5 miles @ 8:40 pace on TM.

Triumph 6 (2) Miles: 5.00Riders (red) Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.754.000.003.2513.00

Attempted mile repeats @ 5:30 pace on the TM...did 2 x 1 mile @ 5:30 pace and made it through .25 on the third...jogged a 1/4 mile and the ramped it up for a final mile repeat @ 6-minute pace.  The last mile wasn't very hard on the breathing, but my legs were getting "rubbery"- I'm still going to credit the final mile as VO2 Max- ran 6.5 total w/half @ VO2 Max.

 

Back on the TM:  2-mile warm-up, 4 miles @ 6:44 pace, and then .5 miles "cooldown"- 6.5 miles total. 

Tangent 3 (4) Miles: 6.50Triumph 6 (2) Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.504.500.000.009.00

Raining out, so back on the TM.  Started slow, felt good, so progressively worked faster.  Brought it down to 6:39 pace by mile 5 and held it for 4 miles.  Finished w/a 1 mile cooldown- 9 miles total.

Riders (red) Miles: 9.00
Weight: 0.00
Comments
From rAtTLeTrAp on Wed, May 19, 2010 at 21:11:20 from 72.102.143.78

That's fast! Especially for a treadmill, I'm way to clumsy for that. I get worried doing 7:15 on a TM.

From rockness18 on Thu, May 20, 2010 at 19:13:57 from 75.9.134.2

I can run faster outside, but I can hold a pace 2-3 times longer on a TM- probably just because I'm forced to- otherwise just get spit off. Great job last month...are you going to run Boston next year?

From rAtTLeTrAp on Thu, May 20, 2010 at 19:17:42 from 72.102.103.77

Yes, I'll be there. My wife is already planning our epic East Coast adventure :)

From rockness18 on Fri, May 21, 2010 at 21:41:14 from 75.9.134.2

Nice...I'll look for the flames!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

14.5 miles @ 8:11 pace.  It was 80 degrees out, making it feel as though I ran 20. 

Riders (red) Miles: 14.50
Weight: 0.00
Comments
From Derunzo on Thu, May 20, 2010 at 20:02:27 from 98.229.131.173

Awesome jump in time from the NJ marathon to the Baystate! I'll be making Baystate my first marathon this October.

From rockness18 on Fri, May 21, 2010 at 17:15:41 from 75.9.134.2

Thanks! Are you from MA? My wife and I used to live in Quincy (south of Boston). Bay State is a great course for a first time marathoner. Good luck in your training!

From Derunzo on Fri, May 21, 2010 at 22:42:12 from 98.229.131.173

Yes sir. I've heard good things about Baystate as well. Thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.005.250.0016.00

Three weeks from now I have a 7-mile local road race that will take place at 1pm in the afternoon.  It's a huge deal with people like Bill Rodgers and Rod Dixon who usually show up to participate as well as current elites and Kenyans who add a bit of spice to our small town event.  The biggest challenge- it's always at 1pm (very hot!) and the final mile has a 9% incline that puts Heartbreak Hill to shame (named by Runner's World as one of the top 10 hills in American road races). 

Anyway, it was hot today (mid to high 80's) w/a bit of nasty humidity as well.  A good chance to start to get my body acclamated to potential upcoming race conditions.  Having run long yesterday, my goal was just to push it a bit for a few miles and hope to be near the 7min/mile range for a tempo or two. 

As I set the garmin and started to run, I was pleasantly surprised to see the pace drop to 6:30 quite easily.  Thus, I decided to push it a tad more and see how I could hold it.  Mile 1- 6:18, mile 2- 6:17, Mile 3- 6:26 (stopped at a water spicket and lost my stride a bit...really needed the water though).  After mile 3, I went into a jog and dipped into off-road trails.  It was at least 10 degrees cooler, so I hung out in there for almost 6 miles, stopping for water at least 2-3 times.  Upon reaching the roads again, I felt I could push a second tempo, so I decided to push it for 2-miles (before "Gallows Hill").  Mile 1- 6:23 (pleasantly surprised), mile 2- 6:17.  Felt very satisfied with the results for today- ran 11.5 miles total. 

 

4.5 miles on the TM, closing w/the final .25 at 6min pace (8min pace overall).

Tangent 3 (3) Miles: 11.50Triumph 6 (2) Miles: 4.50
Weight: 0.00
Comments
From JimF on Sat, May 22, 2010 at 00:53:08 from 173.127.181.245

Strong run! Your pace seems to be getting faster and faster!

From Robert on Sat, May 22, 2010 at 09:05:49 from 65.101.164.200

Awesome day!

From jtshad on Sat, May 22, 2010 at 09:40:24 from 69.20.183.178

Great run! These are the days that make you really love running!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

Did 20-minutes w/weights at the gym and then planned to do a recovery run.  After 1 mile I was feeling ok, so decided to pick it up for a 20-minute "tempo".  Ran 3-miles at what I'll call my goal marathon pace for next November (6:41, 6:32, 6:35) and then jogged the final four at a little over 9min pace.  I've been able to get in 60 miles this week on just 5 days of running and am feeling pretty good.  I may get a short one in tonight on the TM and then transition into 70/mile weeks starting next week. 

Riders (red) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on the TM.

Triumph 6 (2) Miles: 5.00
Weight: 177.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.003.009.00

TM:  2 miles warm-up, then three 1-mile repeats @ 5:30 pace (1/4 mile between miles), and then 3.25 "cooldown"- 9 miles total.  Just barely made it through the 3rd miles repeat.  Definitely pushed my limits, so feel good about the workout. 

Tangent 3 (4) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles in sweltering heat and humidity...very slow!

Riders (red) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ugly out today- low 90's w/humidity.  Ran 4.5 out on the roads, then veered into Whites Woods for another 5, and then back on the road for the final 1/2 mile.  Kept it slow. 

Riders (red) Miles: 10.00
Weight: 0.00
Comments
From rAtTLeTrAp on Wed, May 26, 2010 at 19:36:59 from 75.230.199.55

That's got to be hard running in the heat like that. I love my nice cool mornings. How fast is "slow"?

From rockness18 on Thu, May 27, 2010 at 21:05:16 from 75.9.134.2

Slow was 9min pace and closer to 10min pace in the woods.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.504.500.000.008.00

Not quite as hot today, but still muggy and humid.  Plan was to run a 5 miles tempo.  However, within the first mile I new my body wouldn't hold up (too hot and poor sleep last night).  Decided to break the run into 3 x 1.5 miles with short jogs in between.  Did 4.5 miles @ 6:39 pace (took more effort than I would have liked it to).  Ran 8 miles total. 

Tangent 4 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Ran 8.5 miles w/Ed through some pretty challenging hills.  Kept an 8:20/pace average for the total.

Riders (red) Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

Did 10-minutes weights at the gym, then ran 1.25 warm-up and then decided to push it for a firm pace on the roads before making it into the back entrance to Whites Woods, did 7-miles @ 7:18 pace (last 1/4 mile was in the woods), and then finished up the run with a slow jog through the trails (9:20 pace)- 13.25 miles total. 

Riders (red) Miles: 13.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Ran Litchfield Road Race course with my wife (7.1 miles) @ about 9:25 pace. 

Riders (red) Miles: 7.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.506.000.001.5015.00

Did 1-mile warm-up, 2 mp miles to the track (6:42,6:48), and then 10 x 200 (fastest was 35 seconds, slowest was 38 seconds), and then jogged back home- 9.1 miles total.  Achilles was a little tender today, so cut the speedwork short.  May do a few TM miles tonight- only if it's pain free. 

5.9 miles on the TM w/2 sets of 2 miles @ 6:48 pace (.25 jog in between)- 5.9 miles total.

Tangent 3 (4) Miles: 9.10Triumph 6 (2) Miles: 5.90
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Raining out, so did 4.5 miles on the TM @ 9min pace. 

Triumph 6 (2) Miles: 3.00Riders (red) Miles: 1.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.255.000.000.0011.25

I was going to attempt a 5-mile "tempo", but had some serious sluggishness to overcome.  Began with a .25 mile "warm-up" and then started the run- Mile 1- 6:26 (breathy), Mile 2- 7:10 (never looked at watch until beep, so shocked to see how slow it was), Mile 3- 6:50 pace...stopped the tempo and jogged 1 mile at 9:17 pace before picking things up for the final 2 (6:47, 6:47), jogged a "cooldown" mile for 7.25 miles total.  Not an encouraging run.  Achilles was sore, system felt out of whack, and I was way too breathy throughout.  I think it's a combination of humidity, lack of sleep, and poor diet this past week (3 birthday parties w/cake)- and who knows, maybe it was turning "40"? 

Jogged 4 miles on the TM @ a 9:05 pace.

Tangent 4 Miles: 7.25Riders (red) Miles: 4.00
Weight: 0.00
Comments
From rAtTLeTrAp on Thu, Jun 03, 2010 at 12:27:04 from 72.102.134.44

40? You're only as old as you feel, and you run like a 20 year old! Don't let one slightly less than stellar run bum you out. Have another piece of birthday cake and run it off tomorrow :)

From rockness18 on Thu, Jun 03, 2010 at 20:58:35 from 75.9.134.2

thanks for a little perspective :)!

From rAtTLeTrAp on Thu, Jun 03, 2010 at 21:03:18 from 72.102.134.44

Just tellin' it like it is. You are an amazing runner.

From JimF on Fri, Jun 04, 2010 at 10:08:27 from 67.162.67.145

I agree. We all have days like this. I wouldn't dwell on it and just continue doing what you are doing. You will bounce back!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

4.5 miles on the TM at gym @ 9:15 pace.  Did 20min weights as well.

6.2 miles after dinner @ 9:30 pace.  Feeling very slow and sluggish. 

Triumph 6 (2) Miles: 6.20Riders (red) Miles: 4.50
Weight: 0.00
Race: New Milford 5k (3.1 Miles) 00:19:19, Place overall: 50, Place in age division: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.003.100.007.10

Quite the experience!  Didn't really have a great week of running, quite sluggish, and not sure if I really wanted to run this evening.  Decided to do it anyway, to have a good workout if anything, and was satisfied with the result. 

It was hot and humid- low 80's and just really damp out.  The race this year was terribly disorganized.  700-800 runners registered and a huge line of folks who had not pre-registered (me included) who had to wait for 2-3 people signing us all in.  Waited in line for over half an hour.  I had on my garmin, so was unaware of the time.  Asked the woman at the table and she said 25 minutes until race time.  I decided to go for a 20-minute jog and then noticed about 1/4 mile away from returning that everyone was in place for the start.  Rushed back at about a 7min pace to get near the front of the line and began to sweat profusely.

Fortunately, the folks running the timing system did could not get it starting, so I had 10minutes to regain my composure and catch my breath.  However, about a 55 year old woman was positioned at the very front (she'd seen me slip into the crowd behind her back shoulder) turned and asked if I was going to "run her over".  Of course I said no and then she switched spots with her husband who turned and asked if I was going to run them over.  Again, I said no and then could hear them discussion my position behind them (is this really happening).  Finally, after they continued for 2-3 minutes, I said, "Folks, don't worry!  I'm obviously going to have to go around you, but I won't run over you...promise!!"  Secretly hoped the 40 teenagers behind me (non-runners) would all decide to run a 5-minute 1st mile and run them both over.  Probably not necessary for this report, but I need to vent somewhere.  Suddenly, as this was all going on, the race director, with no warning and no intercom, said "go!".  We were off...

Sure enough, about 50 teenagers ran to the front to keep up with the Kenyans for 1/4 mile or so and then by about 3/4 of a mile in everyone settled somewhat.  I looked down to my garmin to see a 6:05 pace, but had forgotten to press "start".  Decided to wait until hitting the first mile marker, but then saw clock at mile one had not been started.  This flustered me a bit and then about 15 seconds after passing the mile marker realized I still hadn't pressed "start" on my garmin, so said "screw it!"  I have no idea of what my splits were, so will just record the rest of my experience.  At the midway point there was a loop and somehow everyone got "criss-crossed", so there was tremendous weaving that took place and it was probably more annoying than detrimental to time.  The mile 2 marker was non-existant, so I just kept my head down and tried to run by feel.  It was very uncomfortable not knowing how far I was from the finish in the heat and humidty, but I finally was able to see a finishers clock.  Picked up my pace to barely sub-6 and finished in 19:19.  I'll have to wait to see the official time.

Last year I ran the same race in 20:03, so I'm definitely a step ahead of last summer.  Afterwards, there was only donuts, cookies, and warm water.  They would only allow for 1 cookie per runner.  Pretty cheap, considering the $18 entrance fee with no t-shirt or "swag" to show for it.  Not that I'm into those things, but a bit of a waste of money from my standpoint.  Didn't allow it to ruin my experience, but what an evening!  I'll take my 45 second pr on this particular course and might look for a different 5k for next year.  If you made it this far, thanks for putting up with my rant and have a great day. 

1 edit...they had me finishing in 19:26- I'm a bit skeptical because the clock had me finishing at 19:20 and the 19:26 has me finishing tied with a 15 year old.  Talking with others, several people found their time to be similiarly off a bit.  There was nobody within a few seconds in front or behind me...oh well, I'm keeping my time to what the actual clock said when I crossed the matter and either way still pr'd on that particular course by several seconds.  The winner ran a 13:52 (Kenyan from the Bronx). 

Riders (red) Miles: 7.10
Weight: 0.00
Comments
From JimF on Sat, Jun 05, 2010 at 20:04:36 from 67.162.67.145

Good race considering all the issues that you had. Also, great improvement on the course over last year. I agree with you on looking for another race. I have been more and more picky about races that I run. Just not worth the frustration. Keep up the good work!

From rockness18 on Sat, Jun 05, 2010 at 21:33:01 from 75.9.134.2

Thanks Jim! I'm never in need of anything fancy...just feel more comfortable when it's simple and organized.

From rAtTLeTrAp on Sat, Jun 05, 2010 at 22:22:23 from 72.102.240.188

sub 20, not bad for an old guy :) So did the really old folks get run over by the teens or did they manage to stay out front with the Kenyans? I think I would have told them unless they planned to finish in front that it's dangerous to start there, but I'm just rude like that :)

From rockness18 on Sun, Jun 06, 2010 at 09:20:14 from 69.183.232.110

I'm not sure what happened to them. I tiptoed around them and they were never to be seen again! Looking back, it seems to me their issue was me "cutting into the crowd". They got there early and were in front, so who's this guy to just slip towards the front 30 second before race time. Obviously, they don't understand running etiquette, yet one quick start in front of close to 1,000 people will help. :)

Thanks! Hopefully this "old man" still has a few years of improvement in front of him.

From Robert on Mon, Jun 07, 2010 at 15:05:20 from 65.101.164.200

I missed this report. Way to go Dave! A 45 sec PR on a 5K is very good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

Attacked the "Pie Hill" course today and it ate me up and spit me out.  Very happy about a good, hard workout.  It was hot, humid and I gave it a good push until mile 10.  Got a little dehydrated (couldn't find water anywhere) and then walk/ran mile 12 before finding a spicket behind a school.  Trotted the last mile slowly for 13.25 total.  Wrung out might shirt 4-5 times and my socks twice during the run and just kept plugging.  Almost hit 70 for the week.  Think I'll get back in stride soon. 

Riders (red) Miles: 13.25
Weight: 0.00
Comments
From jtshad on Mon, Jun 07, 2010 at 15:08:08 from 204.134.132.225

I just noticed on the discussion forum that you recently turned 40! Welcome to the old man's club...we rock! Congrats on being a fit and fast forty-year-old!

From rockness18 on Wed, Jun 09, 2010 at 15:40:40 from 69.183.232.110

Thanks Jeff! Hopefully there still time to get a little more fit and fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

The last 2 days we have had company + I've had meetings, so no time to run.  Got out today for 13- 10 at about a 7:55 pace ("Pie Hill").

Triumph 6 (2) Miles: 13.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Ran "Pie Hill" again today, 12 of them at a 7:50 pace- 13.5 total.

Riders (red) Miles: 13.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Did a recovery run- 6.5 miles @ 9:30 pace.

Tangent 4 Miles: 6.50
Weight: 0.00
Comments
From Robert on Fri, Jun 11, 2010 at 19:50:24 from 65.101.164.200

Just checking in with you. Still plugging away I see. You planning a fall mary or something before? Take care.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran 2.3 miles w/my daughter to get her ready for the road race this weekend.  Went on to do 8 miles total- 9:30-10/min pace.

Riders (red) Miles: 8.00
Weight: 0.00
Race: Litchfield Hills Road Race (7.1 Miles) 00:48:06, Place overall: 106, Place in age division: 18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.007.100.009.35

Ran the Litchfield Road Race in our town.  Well over 1500 runners with several elites.  Very humid, yet the sun was covered and it ended up being quite "comfortable" in the high 60's/low 70's temperature wise.  My only goal was to beat last years time and I was able to do it by almost 90 seconds.  The splits will look ridiculously crazy, but much has to do with a huge hill (Gallows/9% grade) at the beginning and end of the race.  There is also a middle section that diverts into the woods with a not so steep, yet steady incline that can take a little out of you as well. 

Mile 1:  5:38 (Going with the adrenaline + downhill...way too fast, yet avoided getting trapped on the first neighborhood street)

Mile 2:  6:30 (Very flat, for most of the mile + a short, steep incline at the end- felt good)

Mile 3:  6:40 (Mostly flat w/barely an incline leading up)

Mile 4:  7:04 (Entering White's Woods- satisfied with this mile, yet not thrilled...ideally could have run 6:50ish with a 6:30 effort)

Mile 5:  7:01 (Felt fine, but completely lost focus...I was just keeping pace with those around me...should have been able to keep 6:45- they were trails, yet mostly flat with even a slight down section)

Mile 6:  6:46 (OK- I still had 6:30 in me, yet was trying to conserve for Gallow's Hill...in hindsite should have just given the 6:30 effort- the hill is slow no matter what)

Last section:  Did not do well on the hill- this was the only section in which people passed me (maybe 2-3 runners- looked like teenagers)- got to the top of the hill and then was able to keep a 6:30 pace until the finish- Final time was 48:06.  With smarter racing may have been able to shave 10-15 seconds, yet am satisfied with the result.

Also, got in a few warm-up miles. 

Tangent 4 Miles: 9.35
Weight: 0.00
Comments
From jtshad on Mon, Jun 14, 2010 at 10:02:05 from 204.134.132.225

Great job and nice time!

From Robert on Mon, Jun 14, 2010 at 12:29:47 from 65.101.164.200

Nice job lowering your pace. Keep up the good work.

From rockness18 on Mon, Jun 14, 2010 at 21:19:46 from 75.13.67.237

thanks guys!

From JimF on Tue, Jun 15, 2010 at 11:31:33 from 67.162.67.145

90 second improvement over last year is awesome! Great job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.355.000.000.0013.35

Did a .25 warm-up and then broke into a 3-mile tempo (6:53, 6:54, 7:04)- had to work really hard for it since it was entirely uphill (very gradual).  Jogged 2 miles and then did a 2-mile tempo back (6:46, 6:43)- didn't have to work as hard since it gradually sloped downward.  finished with 1.1 mile "cooldown" for 8.35 miles total. 

5 miles on TM @ 9min pace.

Riders (red) Miles: 13.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Ran 9.5 miles through the hills, 7.5 of them at 7:33 pace before hitting a trail and then jogging slowly up Gallows Lane. 

Riders (red) Miles: 9.50
Weight: 0.00
Comments
From rAtTLeTrAp on Tue, Jun 15, 2010 at 20:50:12 from 76.121.76.165

Gallows Lane sounds like a good place to finish a marathon.

From rockness18 on Thu, Jun 17, 2010 at 12:07:39 from 69.183.233.111

That's where we finish our 7-mile road race...9% grade and not a pleasant feel.

Race: Solstice Sprint 5k (3.1 Miles) 00:19:48, Place overall: 6, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.003.100.0010.00

Headed down to West Hartford to run a 5k.  I've done it 2x and it's a very challenging course.  Ran a 7 mile race Sunday + hard workout on Monday, so second guessed trying to give an all-out effort today.  Decided to go for it and be my speedwork for this week...

Got to the race site an hour early, so got in 6 miles of "warm-up", including the race course.  There were about 100 runners today and we got started right at 6:30pm- temp was high 60's w/a pleasant breeze.

Mile 1:  6:17 (Mostly uphill, yet able to keep a steady pace...felt strong)

Mile 2:  6:45 (Much steeper section that flattened out about 2/3 way through mile 2...killer, especially on my right achilles...one 40-year-old passed me who ended up taking 1st in age group by 12 seconds)

Mile 3:  6:13 (I was a little dissappointed with this mile...mostly flat and downhill and took me too long to really kick things in...began feeling strong again about 2/3 way through this mile)

Last .10:  Garmin had me at a 5:25 pace...wish I'd kicked it in a little sooner.

 

Ended up satisfied with my time, 19:48, which was a 25 second pr for me on this particular course.  The trends are looking good thus far for me this summer, so my biggest goal is being consistent and staying injury free. 

Did a little bit of a "cooldown" to round out my mileage at 10miles for the day.

Tangent 3 (4) Miles: 2.50Tangent 4 Miles: 7.50
Weight: 0.00
Comments
From JimF on Thu, Jun 17, 2010 at 11:33:39 from 67.162.67.145

You are running some strong times on tough courses. That has to be good for your training. I hear you on the staying injury free part!

From rockness18 on Thu, Jun 17, 2010 at 12:11:38 from 69.183.233.111

thanks Jim! Sometimes a month or two of injury free running is just as effective as 2 months of consistent "speedwork". Everytime I feel close to turning a corner in my training, something new pops up as a minor setback. I've purposely decided to do my next marathon late November, so I don't feel rushed in the Fall and tweak something else.

From JimF on Thu, Jun 17, 2010 at 16:05:01 from 67.162.67.145

I agree that the consistent running seems to produce the best results. I am with you on looking for a late fall marathon. I saw on your blog that you are planning on Philly marathon. Are you committed to running that one? I am looking at that as well. I do a lot of travel to Philly so might make travel easier. I heard the course was pretty good. Have you heard anything about it? I saw where the price goes up in July so I am trying to make a decision in the next couple of weeks. Maybe I can chase you to a good time :)

From Robert on Fri, Jun 18, 2010 at 10:31:19 from 65.101.164.200

You are becoming a PR machine!! Great job.

From rockness18 on Sat, Jun 19, 2010 at 10:32:54 from 75.13.67.237

Jim,

I've already signed up for Philly. Last year I learned my body can't take more than 2 marathons per year, so thought I'd leave myself time for proper training + time of year almost guarantees a cooler marathon. There's a guy at a local running store who ran 2 years ago and said it was a great course to pr on- also well run. In my mind a good marathon for you to consider. If I can stay healthy, might shoot for a sub-3 (but more definitely go for the pr).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

2 sets on the TM:  4 miles right before dinner and 6 miles after- 9:30 pace. Also, did 20-min leg work. 

Riders (red) Miles: 10.00
Weight: 0.00
Comments
From Robert on Fri, Jun 18, 2010 at 10:54:09 from 65.101.164.200

Smart pace. I had chronic issues with my achilles & calf muscles a couple of years ago. Here are some random thoughts on what helped me and continues to keep me from having issues, down there anyway:

1. Lot less speed training. I just had to slow down and go the volume route.

2. No stretching that area. I still stretch a little after running, but not the lower legs.

3. Self massage. Instead of stretching I massage the lower legs when there is a problem or stiffness. I use The Stick or my hands. This has been very helpful.

4. Slowly went the minimalist route in terms of shoes (low profile, barefoot, etc.) once most of the pain was gone. I know you already do some of this, but I think the modern running shoe is a contributor to some injuries.

5. Weight training the area (heel drops), but not sure that did too much. I know some PTs that recommend the heel drop off the stairs though.

I also think that icing the area was counter productive as well. Massage and increasing blood flow worked better for me. I hope this helps.

From rockness18 on Fri, Jun 18, 2010 at 22:24:19 from 75.13.67.237

thanks Robert...I do find this helpful. Interesting thoughts on stretching/massage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Did a loop towards Morris, first 7 on the road...started downhill @ 9min pace for 2 miles, uphill @ 8min pace for 3 miles and then held the 8min pace flat for another 2 before veering into the woods.  Kept trail running real slow and finished up on Gallows for 12miles total. 

Riders (red) Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.850.000.000.009.85

Did 20-min weights and then ran almost a 10-mile loop towards Morris and back, including 7 miles at 7:26 pace through a descent set of hills.  My weight was the lowest it's ever been- part of it was having completed this run on a hot day, yet I've never weighed less even following a 20-miler. 

Riders (red) Miles: 9.85
Weight: 175.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.751.000.000.0013.75

Ran 1-mile warm-up, 5 @ 7:15 pace, and finished with 2 miles "cooldown".  Muggy and buggy out this morning.  Happy Father's Day to all you fathers out there!

Ran 5.75 miles with my wife at about 9:25 pace. 

Tangent 4 Miles: 8.00Riders (red) Miles: 5.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

5 miles on TM @ 10min pace + 20 min weights w/legs- feel very energetic and strong. 

Ran a progressive run w/Ed, starting out at 8:30 pace and finishing under 7min pace- 6.2 miles w/an overall avg. pace of 7:40/per mile. 

Riders (red) Miles: 11.20
Weight: 178.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Ran a very slow 9.5 miles in the rain (9:30 pace).  Felt sluggish, but still glad to get one in.

Riders (red) Miles: 9.50
Weight: 0.00
Comments
From rAtTLeTrAp on Wed, Jun 23, 2010 at 11:39:31 from 72.102.203.121

How are you feeling about the 5 miler this weekend?

From rockness18 on Wed, Jun 23, 2010 at 20:28:16 from 75.13.67.237

I'm unable to do it due to an unforeseen church event. I'll just get a nice tempo run in instead.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.650.000.000.009.65

Warmed up 2 miles on TM and then ran outside 7.65 miles at a 9min/pace. 

Tangent 3 (4) Miles: 2.00Tangent 4 Miles: 7.65
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 miles @ 8:30 pace, running sub-8 for 6 miles and +9min for the last 3...achilles sore again today.  Think I'll scale back on speedwork and keep volume base going. 

Riders (red) Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.253.320.000.008.57

My wife had an overnight with girlscouts and then I had all day wedding festivities...got home around 9pm and got a quick workout done on the TM- .25 warm-up and then did progressive run, doing 8.32 miles in 1 hour (7:21 pace). 

Riders (red) Miles: 8.57
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.001.002.5015.25

Ran 4 miles down to the track and then did a little bit of "speedwork"...

4x400:  85, 82, 82, 80 (jogged 2minutes between)

Jogged 1 lap

1 x 1mile:  6:12 (comfortably firm pace)

Jogged 1 lap

8 x 100:  semi-sprint barefoot

Jogged 1 lap

4x400:  82, 82, 81, 78 (lungs were fine...just had to be careful w/my achilles)

Jogged 1 mile and then ran home for a total of 15.25 miles

Hope to begin 2 "big workouts" per/week (Mon/Thurs) w/slow jogging in between days to keep up base mileage.  My hope is by Fall for the "big workouts" to incorporate at least 16-20 miles w/a tempo or two mixed with "speedwork".  We'll see how it goes. 

Barefoot Miles: 1.00Tangent 4 Miles: 14.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM:  Early morning workout at gym + 3 miles running (10min/pace)

PM:  7 miles real slow (just over 10min/pace). 

Triumph 6 (2) Miles: 3.00Riders (red) Miles: 7.00
Weight: 0.00
Comments
From Barry on Wed, Jun 30, 2010 at 23:31:44 from 67.61.235.198

I have to say great recovery pace. You are really looking good. Keep it up.. :-)

From rockness18 on Thu, Jul 01, 2010 at 19:45:28 from 69.183.241.236

Thanks Barry! I'm trying to discipline myself to take it more easy between bigger workouts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

11.5 miles on the TM @ 8:27 pace. 

Triumph 6 (2) Miles: 11.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.004.001.5015.00

Big workout #2:  1 mile warm-up, 2-mile tempo (6:27,6:10), 3-mile jog to the track, followed by 3 x 800m (2:52,2:48,2:50), jogged a mile, and then 1-mile @ 6:19 pace, 1-mile jog, 1-mile back on the road @ 6:17 pace, and jogged the remainder- 15 miles total. 

Tangent 4 Miles: 15.00
Weight: 0.00
Comments
From allie on Thu, Jul 01, 2010 at 20:24:59 from 174.23.194.233

nice work!

From rockness18 on Sat, Jul 03, 2010 at 10:31:31 from 75.146.73.65

thanks...I'm giving the "Big Workout" approach a chance for the next marathon. So far improvement seems hopeful.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

I was fortunate today.  We are on vacation, heading toward Indiana.  Just so happens a college track was right next door to our hotel...ran 1/2 mile on road, 8miles on track, and 1/2 mile back on sidewalks- 9:30/pace average for 9 miles. 

Riders (red) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 miles at 10min pace. 

Riders (red) Miles: 8.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.850.000.000.0013.85

Ran 8.75 miles @ 9:15 pace.

Ran 5.1 miles in the afternoon w/my wife through some pretty awesome bike trails.  She totally impressed me with her off-road running ability. 

Triumph 6 (2) Miles: 8.75Riders (red) Miles: 5.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.007.000.0014.00

"Big Workout" #3:  In hindsight I wish I got up an hour earlier- left at 7:40 and things really began to heat up within an hour or so.  Still, felt as though I got a solid workout in.  Began with a 2-mile warm-up, followed by a 2-mile tempo (6:26,6:13).  Jogged a mile and then picked up the pace for a mile (6:16).  Fortunately I found a drinking fountain by a public park and soaked in a bit, wrung out my shirt, and left it out to dry.  Jogged another mile and then repeated a 2-mile tempo (6:42,6:32)- this one definitely took a little more work.  Jogged 2 more miles and then decided to give one more 2-mile tempo a shot (6:42,6:34)- dug a little deeper for this one and loudly squished my way through it with drenched shoes/socks.  Soaked in more fluids at the park and found my tech-shirt missing- bummer, one of my favorite shirts.  Oh well, guess anyone willing to steal a shirt soaked in sweat needs it far more than I do.  Jogged 1-mile home as a "cooldown"- 14 miles total, 7 of them at a firm pace.  I think the heat affected my pace by 20 seconds or so.  Planning on an early evening jog with my wife.

Tangent 4 Miles: 14.00
Weight: 0.00
Comments
From RivertonPaul on Wed, Jul 07, 2010 at 18:30:26 from 67.42.27.114

Excellent work.

From jtshad on Thu, Jul 08, 2010 at 08:05:13 from 69.20.183.178

Someone must have needed the shirt more than you!

Great workout! Have a fun vacation.

From rockness18 on Thu, Jul 08, 2010 at 15:34:14 from 98.206.83.53

thanks Paul! Working towards a sub-3...hopefully w/in the next year or two.

Yeah, Jeff, the shirt was in a pretty gross state at the time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.350.000.000.0014.35

Ended up going with family yesterday to a waterpark all day (so no evening run).  Got up early and found an awesome bike trail in the woods (we're vacationing in Indiana)- ran 8.25 miles at a slow pace and thoroughly enjoyed the run.

6.1 miles w/my wife through bike trails- felt great!

Triumph 6 (2) Miles: 6.10Riders (red) Miles: 8.25
Weight: 0.00
Comments
From JimF on Thu, Jul 08, 2010 at 10:38:50 from 68.46.211.156

Hope you are having a good time in Indiana. It is a hot week here but probably better than being on the east coast right now!

From rockness18 on Thu, Jul 08, 2010 at 15:35:36 from 98.206.83.53

Agreed! How's your hip doing?

From JimF on Thu, Jul 08, 2010 at 22:46:13 from 68.46.211.156

I think it is pretty close to normal. I am back to regular running but feel like I am out of shape right now. Just taking it one step at a time. Thanks for asking!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles w/my wife w/2 on the trails- nice, easy pace.

Riders (red) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Ran 9.5 miles @ 10min pace. 

Triumph 6 (2) Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.007.000.0017.00

Big workout #4:  It's been a tough week to get any kind of quality running- hot and humid, even in the early mornings!  However, I feel good about getting in both quality mileage and 2 "bigger workouts" in despite the less than ideal climate.  Began after dinner with 3 mile warm-up (already a bit sweaty...going 10min/per mile).  Followed w/a 2-mile tempo (6:22,6:24), 2-miles slow, 2-mile tempo (6:28,6:30), and then a quick water break (also wrung out shirt and socks)...Jogged another 2-miles and moved into my third 2-mile tempo (6:41,6:31), 2 miles slow, and then on mile 16 (getting dark) did my last threshold mile (6:24), followed by a "cooldown" mile- 17 miles total.  Two hard workouts a week are starting to feel more managable- even in the heat!  Achilles are still a bit sore on my right leg (uncomfortable, yet tolerable), so I'm holding out on VO2 Max for a week or two.  First 80-mile week since Boston. 

Tangent 4 Miles: 17.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles @ 9:30 pace.

Riders (red) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5 miles @ a very slow pace- 2 of them on off-road trails.

5 miles @ 9:20 pace w/my wife.

Triumph 6 (2) Miles: 5.00Riders (red) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.007.000.0016.00

Big Workout #5:  This was a tough one!  Waited until 7pm to see if weather would be more tolerable...found the first hour to still be miserable.  Didn't find a water spicket until mile 10 and was never really quite able to recover from slight dehydration.  Ran 3-mile warm-up, then a 3-mile tempo (6:21,6:30,6:30), and then alternated threshold pace miles with slow ones (6:29,6:45,6:32,6:31).  Did a total of 16 miles- 7 of them @ about a 6:30 pace. 

Tangent 4 Miles: 16.00
Weight: 0.00
Comments
From allie on Wed, Jul 14, 2010 at 00:12:00 from 174.23.226.74

another great workout. nice job.

From Mike Warren on Wed, Jul 14, 2010 at 09:09:41 from 74.211.5.221

Nice effort! I think you should double your miles because of the heat.

From RivertonPaul on Wed, Jul 14, 2010 at 13:03:00 from 67.42.27.114

Very impressive.

From Bob on Wed, Jul 14, 2010 at 13:40:41 from 65.101.164.200

Great work given the conditions. I can only jog in this stuff.

From rockness18 on Thu, Jul 15, 2010 at 18:56:48 from 98.206.83.53

thanks all! the feedback helps motivation.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5 miles w/my wife and 5 miles on my own- slowly. 

Riders (red) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

1 mile "warm-up", 8 miles @ 8min pace, and 1 mile "cooldown".

Triumph 6 (2) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.007.000.0016.00

Big Workout #6:  Very hot day, so waited until 7:30pm and was willing to run this one into darkness.  Began w/2 mile warm-up and then a 2-mile tempo (6:25,6:18)...found water and bathroom and then jogged 2-miles before a second 2-mile tempo (6:22,6:20)...found another water spicket, soaked down, wrung out shirt and socks and then ran a 5th threshold mile (6:21) and began alternating fast/slow miles- last two threshold miles were 6:32 and 6:18 (mile 15).  Ran 16 miles total, 7 @ threshold pace.  Can't wait for a big workout on a "cooler" day!

Tangent 4 Miles: 16.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Was travelling to my sister's house in W. Lafayette, so unable to run yesterday. Got 9 in this morning @ 10min pace.

5 miles out on the track w/wife and kids.  My wife's signed up for the Philly 1/2 and got a little speedwork in today.  Most of our girls got in 2 miles and I did a very slow 5 miles.

Triumph 6 (2) Miles: 5.00Riders (red) Miles: 9.00
Weight: 0.00
Comments
From JimF on Mon, Jul 19, 2010 at 19:11:10 from 173.161.171.177

Have fun in West Lafayette. I am actually in Philly this week. It would have been nice to get together while you were in Indiana for a run but I have been on the road a lot lately.

From Bob on Mon, Jul 19, 2010 at 21:54:48 from 65.101.172.88

Hello there. Just checking in to see how you are doing. Handling the heat ok? A real struggle for me.

From rockness18 on Tue, Jul 20, 2010 at 20:41:24 from 108.1.37.108

Jim, that's alright. Have you been to New England yet? If not, enjoy your vacation time w/family!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles at just over a 9min pace in the heat of the day.

Riders (red) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.004.0014.00

Big workout #7:  The sky became overcast, so I gave a shot at some track work...

- 2-mile warm-up-

8 x 400 (w/lap jog between):  83,82,80,81,80,82,82,80

- 2 mile jog-

8 x 400:  86,83,80,82,82,81,80,82

- 2 mile jog-

* Could possible have run an extra set, but ran out of time:  14 miles total (4 VO2)

Tangent 4 Miles: 14.00
Weight: 0.00
Comments
From Bob on Tue, Jul 20, 2010 at 19:56:29 from 65.101.172.88

I like how you are keeping easy days really easy and faster days fast. Are you making progress on the achilles issue?

From rockness18 on Tue, Jul 20, 2010 at 20:39:38 from 108.1.37.108

Bob- yeah, the achilles definitely has it's good/bad days, yet overall seems to be making positive progressive. The slow days definitely have made a difference. btw- you're logging some impressive mileage for someone not too thrilled with the heat.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 miles @ about 9:30 pace in the heat of the day.

Triumph 6 (2) Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 10 miles slowly- 3.2 w/my wife. 

Riders (red) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles @ just under 9min pace- 95 degrees out!

Tangent 4 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.001.7514.50

I'm due for a "Big Workout", but the constant heat is beginning to get to me.  Started out on the track this morning at 6:25 am and it was already 83 degrees.  Warmed up 2 miles, did 3.5 sets of 800's (2:57,2:53,2:55,85 sec) and realized I was completely wiped out by the heat.  Shut things down and went back home- 5 miles total.   I may not be able to get a second run in the evening due to family cookout scheduled. 

Did 4 miles with my wife in 96 degree heat and then finished off another 5.5 on my own- 9.5 total @ about a 9min pace. 

Tangent 4 Miles: 14.50
Weight: 0.00
Comments
From rAtTLeTrAp on Mon, Jul 26, 2010 at 23:11:54 from 76.121.76.165

I feel your pain running in that heat. I was just in Mexico for a week and it was 80+ with 80% humidity pretty much from dawn to dusk. I had no idea it would be so hard to run. I would choose high elevation over that heat and humidity any day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

Ran 9.5 miles along N.Shore Blvd. in Chicago- nice and slow.

Ran another 8.

Tangent 4 Miles: 17.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

10.5 miles slowly in Chicago.

6 miles w/the wife on Lake Michigan.

Tangent 4 Miles: 10.50Riders (red) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles alongside Lake Michigan- 4 around 7:25 pace, the rest real slow.

Tangent 4 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles in West Lafayette- all slow, just over 9min pace- broke out new pair of Mizunos.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles in 95 degree weather on a track in N. Georgia.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.004.009.00

Got a little relief from the heat today on a hotel treadmill- did 2 mile warm-up, 2 miles @ 6min pace, 2 miles slow, 1.5 miles @ 6min pace, 1/4 mile slow, and the .5 miles @ 6min pace- w/cooldown did a total of 9 miles.

Wave Inspire 6 Miles: 9.00
Weight: 0.00
Comments
From Bob on Sun, Aug 01, 2010 at 14:26:53 from 70.58.141.234

Great job keeping up with your running while on the road. I think it's difficult mentally.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.001.000.000.0015.00

Got in 10 miles this morning (in FL) and picked up the pace at mile 9 for just a mile.

Ran 5 miles barefoot w/my wife on the beach (Hutchinson Island).

Barefoot Miles: 5.00Wave Inspire 6 Miles: 10.00
Weight: 0.00
Comments
From JimF on Wed, Aug 04, 2010 at 12:39:41 from 68.27.55.57

Man you have been covering a lot of ground. Hope you enjoy your time in FL.

From rockness18 on Fri, Aug 06, 2010 at 21:03:29 from 74.233.156.40

thanks...I'm on Sabbatical, so combined w/vacation have 6 1/2 weeks of travel. It's been great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

9 miles on the TM @ 9min pace.

5 miles barefoot on the beach w/my wife.

Barefoot Miles: 5.00Wave Inspire 6 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

7 miles on the TM @ 9min pace.

5 miles outside @ 8:40 pace. 

Wave Inspire 6 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

8 miles on the TM, 7.5 @ a 7:30 pace.

5 miles on the beach barefoot w/my wife.

Barefoot Miles: 5.00Wave Inspire 6 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles @ 9min pace on the TM.

Wave Inspire 6 Miles: 6.00
Weight: 178.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles in the heat of the day.

Wave Inspire 6 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.003.000.000.004.00

4 miles on the TM- 3 @ 6:53 pace.

Wave Inspire 6 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles out in the heat in FL @ about a 9:15 pace.

Wave Inspire 6 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.004.0010.00

20 minutes of weightlifting @ Gold's Gym followed by 10 miles on the TM, including 2 x 2 miles @ 6min pace.

Tangent 4 (2) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles outside @ 9:30 pace.

Wave Inspire 6 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

Went to Gold's Gym and ran TM- 2 warm-up, 5 @ 6:48 pace, and 3 "cool down".  Beginning to get weary of the rotating TM/90degree weather runs.  Can't wait for Fall running!

Tangent 4 (2) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.007.500.0015.50

Did another TM workout at the gym:  5 miles @ 6:29 pace, quick break to wring out my shirt, 2.5 miles @ 6:27 pace and finished w/a .5 "cool down"- 8 miles total.  

Ran 7.5 miles in the heat, 4.5 of them w/my wife.

Wave Inspire 6 Miles: 7.50Tangent 4 (2) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.251.250.000.0010.50

5 miles on the TM w/1.25 @ 6:55 pace.  

OK...had quite the experience on a hotel run.  Tried the TM at a hotel in GA (11pm) and found it to be useless.  Decided to venture out and found a dark road in the middle of nowhere on a backroad alongside highway 95.  I went about 1.5 miles and got spooked, came back to the hotel, decided it was ok, and headed back for a second round.  The 2nd go round I felt a little more confident, yet at about the 5 mile point I heard a rustle in the woods and something the size of a small dog/fox/racoon was running alongside me.  Slowed to see if it was my mind playing games with me...no, it was a small creature running alongside me in the woods.  Suddenly my entire system kicked into panic mode and I took off on an adrenaline fueled spurt that seemed to last 1/4 mile, but was probably more like a couple hundred yards.  At one point my loose fitting pants began to fall to my knees and I pulled them up, held them, and just kept going.  Within a few minutes I reached hotel lights and regained my composure.  Upon checking my garmin at the hotel, my speed had sparked up to 12mph pace...wow!!  I may never know what it was in those woods, but I think twice before my next midnight run in unknown territory. 

Wave Inspire 6 Miles: 5.50Tangent 4 (2) Miles: 5.00
Weight: 0.00
Comments
From rAtTLeTrAp on Mon, Aug 16, 2010 at 21:35:34 from 72.102.248.132

This reminds me of a run I did down a lonely side road off of HWY 95 in McDermitt, NV in April. 5 miles out and back in pitch black. It was a little too creepy and possibly a little dangerous. I don't think I would do it again, but at the time I was committed to getting my miles in right before Eugene.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.003.001.0023.00

Finally back home in CT!  Warm out, but nothing like the heat down in FL.  Did a 3-mile warm-up and then 2-mile threshold (6:15,6:15) and made it to the track by mile 7.  Did a mile warm-up and then 4x400 (80,79,78,78) w/1 lap jog in between.  Jogged another mile and then did a 3rd threshold mile (6:13) before jogging through Whites Woods and then back home- 17 miles total.  I'm hoping to get back into the 2x per/week "Big Workouts" w/slow running in between.  I'll consider today pre-season and then really pick things up when the weather cools. 

6 miles on the TM @ 8:40 pace.

Wave Inspire 6 Miles: 6.00Tangent 4 (2) Miles: 17.00
Weight: 0.00
Comments
From JimF on Thu, Aug 19, 2010 at 10:07:38 from 68.46.211.156

Always good to be back home! You have covered a lot of ground the past few weeks. Good job keeping up the training with all the travel.

From rockness18 on Thu, Aug 19, 2010 at 19:17:45 from 75.16.160.150

Thanks Jim! I'm not sure how you do it. I found it quite challenging even while vacationing.

From jtshad on Fri, Aug 20, 2010 at 12:25:44 from 204.134.132.225

Welcome home! Good luck with the transition back to Big Workouts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Twenty minutes of legs at the gym + 10 miles outside at an 8:40 pace.  Felt pretty good considering yesterday's mileage.

Wave Inspire 6 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Ran 1-mile warm-up, 7.5 miles @ 7:40 pace through tough hill section, and then 1-mile cooldown. 

Wave Inspire 6 Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.002.0010.50

My new pair of Kinvaras came in through the mail.  I was not really prepared for a full "speed" workout and too anxious to wait an extra day, so decided to get in a "mini-workout" to break them in.  2-mile jog to the track, 1-mile jog on the track, and then 4 x 400 (77,76,76,75) w/a log jog in between.  They felt great!  Got back out on the road and did a 1-mile "tempo" @ 6:07 pace and then ventured into the woods- 10.5 miles total.

I plan on experimenting with the Kinvaras (7.7 ounces) for an upcoming 20k and felt satisfied w/the feel of them today- they're broken and ready to go (brief speed, firm run on road, nice mixture of dirt/gravel, and enough wear and sweat to feel molded to my form).  If the 20k feels managable, I'll contemplate a possible marathon in them (if not, I'll stick w/the Tangents). 

Saucony ProdGrid Kinvara Miles: 10.50
Weight: 0.00
Comments
From jtshad on Fri, Aug 20, 2010 at 14:53:21 from 204.134.132.225

We are on the same wavelength as far as racing shoes! The Kinvara's feel really good and I plan to experiment a bit before switching from the Tangent's for the marathon, but I think it will be fine.

From rockness18 on Fri, Aug 20, 2010 at 15:10:39 from 75.16.163.4

I was really surprised at how good they felt. My expectation was that I would struggle running any type of distance in them. I had no difficulty running 10.5 miles whatsoever.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.003.0020.00

Ran 14.2 miles through several hills @ just over an 8-min pace w/Ed.

Hit the TM and did 2-mile warm-up followed by 3 x 1-mile repeats @ 6min pace (.25 jog between) and finished with a total of 5.8 miles.

Wave Inspire 6 Miles: 14.20Tangent 4 (2) Miles: 5.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.002.507.50

Pouring rain, so I just figured I'd do a recovery run on TM after 20 miles yesterday.  However, within 2-3 miles of complete boredom I decided to pick up the pace.  Ended up rotating 5:15/10min pace every other minute for 22 minutes...jogged another 1/2 mile (getting soaked) and then decided to see how long I could hold 5:15 pace- lasted 1/2 mile and then finished up another mile for 7.5 miles total.  Legs feel really good!

Tangent 4 (2) Miles: 7.50
Weight: 0.00
Comments
From allie on Sun, Aug 22, 2010 at 22:55:12 from 174.23.182.80

great speed!

From rAtTLeTrAp on Tue, Aug 24, 2010 at 14:03:09 from 72.102.232.33

That sounds like a killer workout!

From rockness18 on Tue, Aug 24, 2010 at 21:51:57 from 69.183.231.193

Allie, thanks- I've struggled for almost a year now and finally the legs are starting to feel snappy.

Rattle-t- somehow I can mentally wrap my mind quite easily around 1 fast minute at a time- stringing them together is what kills me. thanks for the encouragement!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.300.006.200.008.50

Crazy wind outside, back on TM, started w/2-mile warm-up and then decided to give a firm 10k a shot- 1st 5K in 19:53 (6:25 pace) and 2nd 5K in 19:04 (6:09 pace) for a total of 10k in 38:57 which is faster than my outdoor pr by a minute (6:17 pace).  The pace of my final mile was 5:52- once again, feeling great!

Total of 8.5 for the day. 

Tangent 4 (2) Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.503.000.000.009.50

Got outside (very windy) on a solid hill course and did .5 warm-up, 8 miles @ 7:28 pace, and 1 mile "cooldown" for 9.5 miles total.  Hills really gave a nice burn!

Wave Inspire 6 Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.002.000.0012.00

Ran a 2-miles of warm-up, working myself down to a 5:50 pace and then stopped to stretch.  Began a with a 3-mile tempo through mild, sloping hills (6:25,6:41,6:42), jogged 2-miles, ran a 2-mile tempo (6:35,6:22) and then jogged the final three back to the gym- 12 miles total. 

Tangent 4 (2) Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

10 miles @ about an 8:45 pace. 

3 miles on the TM.

Wave Inspire 6 Miles: 13.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

13.5 miles with Ed through the hills- 11 of them at about a 7:35-40 pace.  Spent!

Wave Inspire 6 Miles: 13.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.187.320.000.0010.50

Warmed up a mile and then moved into a fairly hilly section, keeping a steady pace for 4:32 miles in 28:45 (6:39 pace)...this was the end of the loop, so I then jogged 3/4 miles before moving into a second tempo, this time 3 miles in 19:57 (once again, 6:39 pace).  Jogged in the rest for a total of 10.5 miles.  Because of the hills I debated whether to make this threshold or marathon pace miles- decided to be ambitious and shift this to marathon pace from now until November (even with hills).  Workout felt good!

Tangent 4 (2) Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.006.200.0013.00

Another heat wave has rolled in, so I stayed inside for a TM workout today.  Warm-up up 2-miles and then ran 10k in 38:12 (6:10 pace) which usually translates about 10-15 seconds per/mile slower for me outside- I'll take it!  Did 8.5 total. 

4.5 on the TM @ an 8:40 pace.

Wave Inspire 6 Miles: 4.50Tangent 4 (2) Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

93 degrees out, yet I still slugged out 9.5 miles, very slow.  Glad to get this one done!

Wave Inspire 6 Miles: 9.50
Weight: 0.00
Comments
From allie on Tue, Aug 31, 2010 at 18:58:41 from 161.38.218.168

that is hot! nice job.

From rAtTLeTrAp on Tue, Aug 31, 2010 at 19:06:45 from 72.102.63.133

I don't know how you can run in that heat! Summer is pretty much over here. I actually thought about gloves this morning.

From rockness18 on Wed, Sep 01, 2010 at 10:59:22 from 69.183.231.81

Thanks. Your encouragement goes a long way. We thought summer was over (last week was relatively cool), but have been hit with one last heat wave. I can't wait for consistent cool weather!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Headed out after supper down to the track and progressively worked my way from 10min pace down to 7:30 pace.  At the beginning it was still hot and I was terribly sluggish and by the end it was dark, cooling down, and I felt fairly good.  On the final mile I startled a racoon who then lunged at me and I sprinted about 30 yards and looked backed to see him half-heartedly galloping towards me a bit.  Man- 2 wild animal incidents in the past 3 weeks!  Did 10 miles total. 

Tangent 4 (2) Miles: 10.00
Weight: 0.00
Comments
From rAtTLeTrAp on Thu, Sep 02, 2010 at 13:58:50 from 75.196.43.9

Nice way to end a run :)

Raccoons are more common than cats and dogs around here and I've never had that happen. I have been attacked by a goose; those things are mean!

From rockness18 on Thu, Sep 02, 2010 at 14:34:16 from 69.183.231.81

Yeah,

The little guy was between me and a fence (10 ft from the sidewalk). I'm not sure who was more startled, but I wasn't waiting around to find out what he planned to do next. Don't think he was in attack mode- seemed more like a frightened "hiss". And yes, I've been attacked by a goose- they're nasty!

From JimF on Thu, Sep 02, 2010 at 19:53:32 from 68.46.211.156

Is this your version of Man vs Wild? Maybe you have a reality TV show in your future! :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4 miles on the TM at the gym and then 5 miles after dinner with my wife- 9 total. 

Tangent 4 (2) Miles: 9.00
Weight: 0.00
Comments
From RivertonPaul on Fri, Sep 03, 2010 at 11:54:53 from 67.42.27.114

No raccoon stories, bummer. :)

From rockness18 on Fri, Sep 03, 2010 at 18:53:57 from 69.183.231.193

No, however, my jr. high age daughter was hiding in the bushes when I returned home and successfully pulled off a pretty decent scare.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Ran 2 miles with my oldest daughter and then ran another slow 11.5 on my own.

Wave Inspire 6 Miles: 13.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran 5 today with my wife.  We both have a race on Monday, so I decided to "frontload" my week and still get 70 miles in.  After Monday, I'll begin my push for 80-mile weeks and may attempt my first 20-miler since March. 

Wave Inspire 6 Miles: 5.00
Weight: 0.00
Comments
From jtshad on Mon, Sep 06, 2010 at 08:00:33 from 69.20.183.178

Good luck at the race today!

Race: Stratton-Faxon New Haven 20k Road Race (12.4 Miles) 01:23:59, Place overall: 214, Place in age division: 23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.7512.400.000.0020.15

Warmed up at home on the TM for 3 miles and then headed over to New Haven for a 20K.  Had difficulty finding parking and by the time we got all 6 kids with the dog situated, we were 9 minutes to start.  I was running a 20k and my wife a 5k.  Couldn't get my legs loose, so hope they'd warm up within the first few times.  Introductions, National Anthem, and we were off right on time.  Here are my splits...

Mile 1:  6:22 (legs stiff, but breathing was fine)

Mile 2:  6:32 (slight uphill, can't get legs loose, yet time was surprisingly good)

Mile 3:  6:36 (slight up/down, legs stiff, yet felt as though I was getting into a groove)

Mile 4:  6:35 (slight downhill, continue to be happy with the time)

Mile 5:  6:45 (slight up/down- right at my goal pace)

Mile 6:  6:50 (legs haven't gotten loose, decide to pick it up a tad)

Mile 7:  6:40 (no hills, getting warmer outside, concentrating on form)

Mile 8:  6:50 (slight uphill, still happy with time)

Mile 9:  7:03 (Mostly slight uphill, held position, happy with time)

Mile 10:  7:06 (Signficant uphill portion, passed a few runners, thrilled w/time)

Mile 11:  6:56 (100% downhill, lossed concentration, just cruised and shocked at how slow my pace was...legs were tight, but no excuse for slowing down so much on such a giving stretch)

Mile 12:  6:48 (Had to pick up my concentration level/form, legs were stiff, yet breathing very easy)

Last .40:  6:30 (Not a ton in the tank, yet finished solid)

 

Overall, I happy with my race.  This was a pr for this particular course by just over a minute.  I was especially pleased to do well on a day in which my legs just wouldn't seem to loosen up.  Pace was still comfortable and I was never at all challenged with my breathing.  I feel in position to really push the next couple months towards a strong marathon.  Came in 214 out of 2200 runners (23rd for age).  My wife ran the 5k in 25:26, pr'ing by about a minute as well and also placing 23rd in her age group.  I guess neither one of us has bragging rights today.

Ran 4.5, including 2 w/my 12-year-old daughter who's run 3 times in the past week.  She's improved from a 21-minute run to an 18:41 today.  She'll be starting cross-country this Fall. 

Wave Inspire 6 Miles: 4.50Tangent 4 (2) Miles: 3.00Saucony ProdGrid Kinvara Miles: 12.65
Weight: 0.00
Comments
From Bob on Mon, Sep 06, 2010 at 20:22:24 from 70.58.141.75

Nice PR and getting the children involved.

From JimF on Tue, Sep 07, 2010 at 08:47:14 from 68.46.211.156

Congratulations on the PR and good race. Very good considering no warmup time and having to jump right in at the start.

From rockness18 on Tue, Sep 07, 2010 at 13:22:57 from 75.13.66.85

thanks guys! Jim, I think less of my "warm-up" challenge had to do with not enough time to warm-up as it did with a 70-mile week and 14-miler on Friday.

From jtshad on Tue, Sep 07, 2010 at 19:06:12 from 204.134.132.225

Congrats on a great race and course PR! You ran strong and consistent throughout, way to go!

Congrats to your wife on the PR too! Hope your daughter has a great season in XC!

From rAtTLeTrAp on Wed, Sep 08, 2010 at 13:52:12 from 72.102.187.93

Congrats on a great race and another PR. You just keep getting faster, I can't wait to see your next marathon time.

From rockness18 on Wed, Sep 08, 2010 at 20:12:37 from 75.42.154.65

Jeff,RTrap- thanks, I keep waiting for this major breakthrough, yet can't complain as I slowly inch my way down to lower times.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

What the heck?  85 degrees out today.  Got a 9.75 mile run in @ 9min pace.  A bit tired from yesterday, yet felt good to get the run in. 

Wave Inspire 6 Miles: 9.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 10 miles at a 9:22 pace.  Had a bit of a "hot spot" on my left forefoot.  Perhaps a result of Monday's pounding. 

Wave Inspire 6 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 easy on the TM.

Tangent 4 (2) Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.650.000.355.00

I ran 5 miles on the TM, including one progressively down to a 6min pace + threw in six 20-30 second strides at a 5 min pace.  May run a 1/2 marathon tomorrow as a training run.  I'm feeling the need to stretch out my marathon pace miles between now and late November.  Would love to hit 20-miles at a sub-7min pace before the race and then hopefully allow the taper to do it's magic. 

Tangent 4 (2) Miles: 5.00
Weight: 0.00
Race: Norwalk 1/2 marathon (13.1 Miles) 01:29:30, Place overall: 12, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.9013.100.000.0017.00

Having run a 20k on Monday, I approached this race as a training run.  However, from the start I found myself unable to hold back, so just gave it my best.  I warmed up for 2 miles and then made it to the starting line w/about 250 other runners.  The gun went off and here are my splits...

Mile 1:  6:13 (Mostly downhill, so minimal effort...decided to just get into the race)

Mile 2:  6:37 (3/4 uphill, 2 runners way up and I kept my eye of the fuller pack of about 10)

Mile 3:  6:49 (this entire mile was a gradual uphill, tried to keep the pack in sight so I wouldn't get lost)

Mile 4:  6:39 (this is the mile I was probably most pleased with, 2/3 uphill and I was able to keep a steady pace)

Mile 5- 6:59 (a short, sharp downhill followed by 3/4 mile of gradual up)

Mile 6- 6:19 (all downhill)

Mile 7- 6:50 (rolling hills)

Mile 8- 6:28 (rolling- more down than up)

Mile 9- 6:59 (slight gradual incline)

Mile 10- 7:23 (all uphill- Tried to keep focussed)

Mile 11- 7:20 (rolling...close to a mental collapse- too much up for this stage of the race! Stopped at the water station and drank 2 waters)

Mile 12- 7:31 (almost all uphill...it's killing me)

Mile 13- 6:30 (aahh...all downhill, regained composure and confidence...I'm not in good hill shape!)

Last .10- 5:46 pace (actually on my Garmin it was the last .14- not too off from 13.1!)

 

Finished in 12th place (3rd in age group) w/a time of 1:29:30 (6:48pace on my garmin, 6:50 pace for the official time).  It's my new pr for a 1/2 marathon.  This run was far more challenging than Monday's run and I was able to finish strong, so overall I feel pretty good about the race.  I'm still probably in better racing shape for 9-10 miles and have a lot of room for improvement on the hills.  With a marathon in late November, I think I'm in a good place w/my training.  Would like to take a moment to remember my late friend and roommate Todd Beamer who died in the struggle with Flight 93 on 9/11- God bless you Todd, you are missed!

 

Tangent 4 (2) Miles: 4.00Saucony ProdGrid Kinvara Miles: 13.10
Weight: 0.00
Comments
From allie on Sat, Sep 11, 2010 at 16:14:09 from 174.23.163.253

great race! nice job on the strong finish after all those hills. things are definitely looking good for your fall marathon.

From JimF on Sat, Sep 11, 2010 at 19:12:18 from 68.46.211.156

Great job on the race and way to fight through the hills.

From rAtTLeTrAp on Sun, Sep 12, 2010 at 12:50:17 from 69.96.171.3

Nice recovery on that last mile. I thought you we done, but you pulled through like a champ with a kick at the end after all those hills!. Very nice PR, I hope I can do as well this coming Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.0010.0011.00

Did a good firm run near marathon pace, the hilly route towards Morris and back...

1-mile warm-up:  9min pace

5-miles towards Morris:  35:13 (7:03 pace)

- 2 minute walk-

5-miles back towards the gym:  34:26 (6:53 pace)

 

Felt pretty good, having done 2 races last week.  My body's beginning to recover quickly.  Also, might light trainers are feeling quite comfortable in longer distances. 

Tangent 4 (2) Miles: 11.00
Weight: 177.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.006.000.009.00

Went to the gym and did a TM workout- 1 mile warm-up, 1-mile progressively getting faster, and than 6 miles at a 6:20 pace.  Finished up w/1 mile "cooldown".  Got some leg work in as well. 

Tangent 4 (2) Miles: 9.00
Weight: 176.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

Did a nice hilly section towards Goshen, 12 miles @ 7:29 pace...here's the splits:

7:42,7:40,7:09,8:11,8:08,7:45,7:16,7:09,6:50,8:23,7:22,6:50

I'm trying to take my current weakness head on- charging big hills.  Although today's run wasn't a "hard" effort, I definitely pushed a very firm pace. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.001.407.00

Did a TM workout in the evening...2 mile warm-up, 2 miles alternating 5:15 pace with 9min pace every other minute, and then 3 miles @ 9min pace- 7 total.

Tangent 4 (2) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.251.000.000.0011.25

Did a progressive run through the hills:8:53,8:19,8:10,8:04,7:54,7:55,7:47,7:51,7:29,6:52, and finished with 1.25 miles of "cooldown"- 11.25 total. 

Wave Inspire 6 Miles: 11.25
Weight: 0.00
Comments
From JimF on Fri, Sep 17, 2010 at 18:59:35 from 68.46.211.156

Good run today and nice running for the week!

From rockness18 on Sat, Sep 18, 2010 at 20:12:14 from 75.42.154.65

thanks Jim! I'm tired!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Ran a 20-miler with Ed today through the hills.  We ran the first 12 and stopped 2-minutes back at my house for gatorade and then finished off the last 8 for a total of 20 miles in 2:42:02 (8:06 pace).  This was my first 20-miler since last March, so I was very happy to get this one in.  Very uncomfortable after 15 miles, yet we got it done!

Wave Inspire 6 Miles: 8.00Tangent 4 (2) Miles: 12.00
Weight: 0.00
Comments
From JimF on Sun, Sep 19, 2010 at 14:49:31 from 68.46.211.156

Always nice to finish a 20 miler. Nice run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran 9 miles with my wife @ a 9:30ish pace (she's gearing up for 1/2 marathon).  My Mizuno's have been giving me "hotfoot", so I ripped out the inserts and found them to be far more comfortable (took away the blistering burn sensation).  Anything wrong with ditching inserts in running shoes?  Can I just leave it be or should I purchase new inserts??

Wave Inspire 6 Miles: 9.00
Weight: 0.00
Comments
From Bob on Mon, Sep 20, 2010 at 15:23:03 from 70.58.141.75

If it feels better I'd just leave them out. Might create some blisters, but your foot should toughen up.

From rockness18 on Tue, Sep 21, 2010 at 10:13:21 from 69.183.228.55

thanks Bob...actually the inserts were causing blisters and this past run was amazingly more comfortable. They were pretty thick inserts, spongey, with a bit of a rough surface. They didn't bother me in the summer when I was sweating like a mule, but would burn on cooler days when my dry socks seemed to create friction. Running pain free for the first time in over a year (no achilles pain!!).

Hope you're doing well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.806.200.000.009.00

9 miles on the TM:  2-mile warm-up, 3 x 2 miles (6:27 pace) w/.25 jog in between and held the last set for 2.2 miles to complete the run.  I'm counting these as marathon pace because it was on a TM (vs. threshhold pace).  I think I'm done with "speedwork" and want to concentrate the next 6 weeks stretching out 6:20-7min pace closer to 20 miles distance, picking my goal pace 2 weeks out from the marathon. 

Tangent 4 (2) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Ran 10.5 miles @ slow pace.  Very sluggish today...very.

Wave Inspire 6 Miles: 10.50
Weight: 0.00
Comments
From Brian on Tue, Sep 21, 2010 at 20:02:49 from 24.57.195.5

Felt the same way today....only ran 12.25 miles but could not imagine doing 26.20!...just one of those days I guess!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Another sluggish 10.5 miles, half through trails in White's Woods.

Tangent 4 (2) Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.006.000.008.50

TM workout:  2 miles warm-up, 3 miles @ 6:22 pace, .25 jog, 3 more miles at 6:22 pace, and finished with .25 cooldown- 8.5 miles total.

Tangent 4 (2) Miles: 8.50
Weight: 0.00
Comments
From allie on Thu, Sep 23, 2010 at 20:21:23 from 174.19.51.35

great pace! strong workout.

From rAtTLeTrAp on Fri, Sep 24, 2010 at 23:20:57 from 76.121.76.165

6:22 is that your cruising pace for the next marathon?

From rockness18 on Sun, Sep 26, 2010 at 00:18:15 from 69.183.244.178

Allie, thanks, just trying to stay consistent...Rattletrap- I wish! 6:22 on a TM feels about like 6:40 for me outdoors. I'll be please to "cruise" close to a 7min pace for my next marathon- we'll see!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Got 10 miles in before heading up with family to Maine for a wedding.

Wave Inspire 6 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Ran 6 with my wife this morning and then continued on w/out her for an extra 4- throwing in two mp (6:36,7:02).  Hot, humid and glad to get it done with. 

Tangent 4 (2) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

Raining out so I hit the TM: Did 2-mile warm-up and the a 3-mile tempo (6:22,6:18,6:15), quickly ran to locker room and wrung out shirt, did a 2nd 3-mile tempo (6:22,6:18,6:15), back to locker room and switched shirts/wrung out shorts, and closed w/a 2-mile tempo (6:18, 6:15). 

 

Tangent 4 (2) Miles: 10.00
Weight: 0.00
Comments
From Bob on Wed, Sep 29, 2010 at 18:29:51 from 70.58.141.75

Ahhh, you sweat like me!!!

From rockness18 on Thu, Sep 30, 2010 at 17:49:34 from 75.9.134.240

As a catcher in central FL, my gear was something you wouldn't want to be anywhere near.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles at 7:48 pace on the TM.

Tangent 4 (2) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

13.5 miles outside w/11 of them at a 7:37 pace. 

Wave Inspire 6 Miles: 13.50
Weight: 0.00
Comments
From allie on Wed, Sep 29, 2010 at 18:29:43 from 174.19.51.35

nice job on another strong run!

From RunnerAdam on Thu, Sep 30, 2010 at 02:52:48 from 70.187.183.31

Way to go!! Philly is getting closer everyday.

From rockness18 on Thu, Sep 30, 2010 at 17:48:06 from 75.9.134.240

thanks! I need to gain a little confidence in my distance, so hope to stretch out my runs a little more frequently. Appreciate the encouragement!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy miles on the TM- raining out with strong winds.  Could have braved the rain, but didn't want to deal with falling branches.

Saucony Rides (yellow) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

Ran 6.2 miles with my wife through the pouring rain and then added an extra 5 on my own.  Trying to keep the 70mile weeks going before picking it up a tad for October. It's been difficult with weather, travel, and several deaths within our congregation.  Ultimately, it's first things first and I feel fortunate to have running as a secondary outlet. 

Wave Inspire 6 Miles: 11.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Ran with Ed this morning and pulled off a 20-miler.  We started slowly (first couple miles at 8:30 pace) and gradually picked up the pace.  Miles 18 and 19 were our fastest 2 (7:15, 6:55).  Overall did it in 2:37:55 (7:54 pace).  Hopefully, our long runs will get easier over the next month. 

Saucony Rides (yellow) Miles: 20.00
Weight: 0.00
Comments
From JimF on Sat, Oct 02, 2010 at 14:26:58 from 68.46.211.156

Good job on the long run. It is a big confidence booster when the long runs get easier.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.009.000.000.0011.00

 A little rainy and windy out and I have a slight cold, so wimped out and did a TM workout.  Honestly, I'm not sure if some of these TM workouts are as effective as running outdoor, but my times just keep improving- 5 weeks ago I struggled to hold a 6:30 pace for 5 miles and today I easily held a 6:22 pace for 9miles.  In fact, I could have gone longer if the mat wasn't getting dangerously slippery from perspiration.  Hopefully my indoor improvement will continue to translate to outdoor improvement.  Also, happy to have a solid workout today after having run a 20-miler on Saturday.  Total:  11 miles and I'll count the 9 miles as marathon pace because I think the 6:22 feels closer to 6:40-45 for an outdoor run. 

Tangent 4 (2) Miles: 11.00
Weight: 0.00
Comments
From allie on Mon, Oct 04, 2010 at 18:08:37 from 174.19.51.35

awesome! 6:22 for 9 miles - that is one solid workout. nice job.

From rAtTLeTrAp on Mon, Oct 04, 2010 at 18:34:57 from 75.196.23.115

Running 6:22 pace on a motorized "slip-n-slide" sounds dangerous. We're not going to end up seeing you on youtube are we?

From rockness18 on Tue, Oct 05, 2010 at 16:53:26 from 75.42.154.215

Allie, thanks! Rattletrap, hopefully not! I started slipping at 8.75, so clung on the handrails for the final 1/4 mile. Not recommended!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.605.000.000.0013.60

Ran "Pie Hill" at a fairly decent pace.  Warmed-up for .6 miles and then went through strong hills for 12 miles at a 7:25 pace, 5 of them being marathon pace.  Ran 1 extra mile as a cooldown for 13.6 miles total. 

Saucony Rides (yellow) Miles: 13.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.755.000.000.0011.75

Ran a hilly course through Morris, starting w/.25 warm-up, 10.25 @ 7:18 pace (5mp miles), and a 1.25 mile cooldown- 11.75 miles total.  It's been a solid week of running thus far. 

Saucony Rides (yellow) Miles: 11.75
Weight: 0.00
Comments
From allie on Wed, Oct 06, 2010 at 18:33:51 from 174.19.51.35

i agree, very solid. nice job.

From JimF on Wed, Oct 06, 2010 at 20:43:03 from 12.189.93.2

Yes, you are running very solid and looking good for your marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles @ 8:41 pace.

Wave Inspire 6 Miles: 10.00
Weight: 0.00
Comments
From Burt on Thu, Oct 07, 2010 at 18:23:56 from 206.19.214.144

Looking solid bro.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Ran 10.5 miles- first 8 @ 7:45 pace, next 1.5 in the woods, and then 1 mile "cooldown". 

Tangent 4 (2) Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Ran 8.5 miles progressively working towards a 6:45 pace tops.  Did first 8.5 miles @ overall pace of 7:20 and then closed with 1-mile "cooldown". 

Saucony Rides (yellow) Miles: 9.50
Weight: 0.00
Comments
From Cassandra18 on Sat, Oct 16, 2010 at 18:44:31 from 75.16.162.204

good job!:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Ran 14 miles with Ed, 13 of them at a 7:45 pace. 

Saucony Rides (yellow) Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 3 miles with Rick at about a 9:30 pace and then ventured off on my own to run an extra 7 at a 7:25 pace- 10 miles total.

Saucony Rides (yellow) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.600.000.000.0013.60

Ran the "Pie Hill" course @ 8:25 pace- 13.6 miles total.

Saucony Rides (yellow) Miles: 13.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Ran the "Pie Hill" course backwards at an 8:25 pace- 13.5 mile total.

Saucony Rides (yellow) Miles: 13.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20 miles with Ed in very windy conditions in 2:36:15- 7:49 pace.  We plan to do a 22-miler in 2 weeks, race a 1/2 marathon the week after, and run the Philly Marathon 2-weeks after that.  Getting close!

Saucony Rides (yellow) Miles: 20.00
Weight: 0.00
Comments
From JimF on Sat, Oct 16, 2010 at 19:49:58 from 68.46.211.156

Nice 20 miler today plus great mileage for the week. Sounds like you have a good plan for the marathon!

From rockness18 on Sat, Oct 16, 2010 at 20:26:31 from 75.16.162.204

Thanks! I'm glad I chose a later marathon- summer was hot and filled with travel. It's been a challenge returning to 20 mile runs!

Hope you're doing well. Sorry I haven't been keeping up with your blog very well. I've basically been logging in and checking the Discussion Forum every so often. When's your next big race?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

Ran 8.1 miles @ 7:40 pace.  Watched my daughter's cross-country meet- she's dropped her 1.9 mile time from 19 min to 16:04 in the last 3 weeks.  Fun to watch!

Wave Inspire 6 Miles: 8.10
Weight: 0.00
Comments
From allie on Mon, Oct 18, 2010 at 21:10:18 from 174.23.232.22

that's really cool. congrats to her!

From rAtTLeTrAp on Tue, Oct 19, 2010 at 13:06:54 from 72.102.139.168

3 minutes in 3 weeks? I bet that is fun to watch! She must be working hard like Dad.

From rockness18 on Tue, Oct 19, 2010 at 18:01:55 from 75.16.162.204

thanks...oh to be young again!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.009.500.0014.50

Did a challenging workout today mixing in "speedwork" on the "Pie Hill" course.  Did 19x800 w/.25 jog between for a total of 14.5 miles in 1:49:49 (7:34 pace).  I counted the 800's as threshold pace- felt 10k-ish.  The last 2-3 weeks has been focussed on stretching out distance, so really felt the need to get some zip back in the legs.  Hope to get more consistent with the faster stuff over the next couple of weeks. 

Tangent 4 (2) Miles: 14.50
Weight: 0.00
Comments
From jtshad on Tue, Oct 19, 2010 at 18:19:24 from 204.134.132.225

Wow, 19 800's? That is quite a workout...great job!

From allie on Tue, Oct 19, 2010 at 18:23:10 from 174.23.232.22

monster workout there. great job!

From rockness18 on Tue, Oct 19, 2010 at 20:42:11 from 75.16.162.204

yeah, 19 of them. Picked a hilly course, strapped on the garmin, and repeated 800's until I made it back home. thanks for the encouragement!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.006.250.009.00

No time to run today, so went to the gym this evening.  Did 1-mile warm-up and then 3 x 2 miles @ 6:27 pace w/.25 jog between sets.  Finished with a 1.5 "cooldown" w/.25 @ 6:27 just to get in 10k total worth of 10k pace. 

Tangent 4 (2) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Ran the steep "Pie Hill" course backwards for a total of 13.5 miles @ 7:53 pace- started @ a slower pace of about 8:30 and progressively sped up; 8 of the miles were sub-8minutes and the fastest was 7:07. 

Saucony Rides (yellow) Miles: 13.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.002.000.000.0020.00

Ran 20 with Ed in 2:34:38 (7:44 pace).  Pretty good week of running thus far. 

Saucony Rides (yellow) Miles: 20.00
Weight: 0.00
Comments
From Jason McK on Fri, Oct 22, 2010 at 17:21:23 from 63.255.173.99

That is a pretty good week! A few more miles and you'll be above your weekly average for the year!

From jtshad on Sat, Oct 23, 2010 at 10:08:13 from 69.20.183.178

Great run!

From rAtTLeTrAp on Sat, Oct 23, 2010 at 12:07:06 from 76.121.76.165

I don't know how you find time for all those miles. Your dedication is amazing!

I saw your name on the confirmed entrants list today.

From rockness18 on Sat, Oct 23, 2010 at 19:06:57 from 75.16.162.204

thanks guys! Hopefully I'm peaking at the right time for a November marathon. And yes, nice to see the confirmed entrance for Boston.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 miles through "Pie Hill" in just under 9min pace. 

Saucony Rides (yellow) Miles: 15.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Ran 10.1 miles at an 8:18 pace. 

Saucony Rides (yellow) Miles: 10.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran 9 miles @ a 9min pace. 

Saucony Rides (yellow) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.007.500.0013.60

Ran the "Pie Hill" course in the pouring rain.  Seriously pouring!  For the first 10 miles, I did 10 x 1200 w/.25 jog between each.  3 of the 1200's were uphill- ouch!  Starting with mile 11, I shifted to about a 7:45 pace and then slowly jogged the last 1.6 miles.  13.6 miles total- 12 of them @ an overall pace of 7:25.  Came to the conclusion that my Kinvara's are good for a 1/2 marathon maximum- my feet were really feeling it by mile 11 while last week I made it just fine through 15.   Think I'll go with Saucony Tangents for my next marathon. 

Saucony ProdGrid Kinvara Miles: 13.60
Weight: 0.00
Comments
From JimF on Wed, Oct 27, 2010 at 20:26:03 from 72.61.2.24

Nice run and way to stay committed in the rain. I have been wanting to give the Kinvara's a try. Do you like them for shorter stuff?

From rockness18 on Wed, Oct 27, 2010 at 21:07:09 from 75.25.96.223

Jim,

For me, they're perfect for a 10k-10miler. I ran a half marathon in them and I felt great for 8-10 miles. Perhaps if I gained strength in the ankles/tendons, over time I could stretch them out towards marathon distance. So yes, I really do like them alot for shorter distances.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles @ a very slow pace- 9:30ish.

Saucony Rides (yellow) Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Ran 7.1 miles with my wife and then let her complete a 10-mile run while I picked up our 3-year-old from the gym nursery. 

Saucony Rides (yellow) Miles: 7.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

Ran a very hilly course with Ed.  Did 22 miles in 2:56:50 (8:02 pace).  Last long run before Philly. 

Saucony Rides (yellow) Miles: 22.00
Weight: 0.00
Comments
From Bob on Sun, Oct 31, 2010 at 10:25:24 from 173.9.243.58

Man, I'm excited for you. I think you're going to do really well.

From JimF on Tue, Nov 02, 2010 at 12:29:02 from 68.46.211.156

Very nice long run! You are looking great for Philly!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Ran the Litchfield Road Race route with my wife for a total of 7.1 miles.

Wave Inspire 6 Miles: 7.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.008.000.0010.00

Ran on the TM at the gym- 2 mile warm-up and then 8 miles @ a 6:18 pace.  Feel pretty good for having gone 22 on Sat.  Weight is down to 176 lbs- would love to be 172 by race time. 

Tangent 4 (2) Miles: 10.00
Weight: 176.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.600.000.000.0013.60

Ran the "Pie Hill" course.  Did the first 10.25 mile @ 7:32 pace and then costed in the last 3.35 @ about a 9min pace- 13.6 miles total. 

Saucony Rides (yellow) Miles: 13.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles @ 8:20 pace on the TM.

Tangent 4 (blue) Miles: 7.00
Weight: 0.00
Race: Railway Ghost Trail Half Marathon (13.1 Miles) 01:29:12, Place overall: 13, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.2513.100.000.0013.35

First of all, pleased to have pr'd on a very challenging course.  My time was 4 minutes faster than last year's for this particular race.  The first half was downhill and, 4.5 of the miles being run on trail surfaces.  The second half was almost entirely uphill- all trail into the final 1/2 mile.  I felt good actually picking off runners over the final 3 miles- this is rare for me- I usually start fast and get passed at the end.  Here's a more detailed report...

Mile 1:  6:29 (partly flat w/slight downhill)

Mile 2:  6:32 (mostly downhill- being careful not to go too fast)

Mile 3:  6:35 (flat, w/slight downhill portion- now I'm running trails)

Mile 4:  6:43 (slight drop, stopped to drink water, very comfortable pace)

Mile 5:  6:37 (mostly flat, very comfortable pace)

Mile 6:  6:51 (flat, stopped for water, lost a little focus, so stepped it up a tad)

Mile 7:  6:33 (Partial drop, and then the beginning of an ascent)

Mile 8:  6:42 (Slight uphill, definitely working a little harder)

Mile 9:  6:58 (Gradual incline...passed by 2 runners)

Mile 10: 7:03 (Continued incline...now I begin to pass runners)

Mile 11:  7:07 (Getting steep, keep picking off runners, including one of the guys who had passed me)

Mile 12:  7:17 (Steep incline, passed a couple guys, stayed focussed)

Mile 13:  6:58 (Steep incline for 1/2 mile, back on road and continued incline for 1/4 mile, and then a steep decline for 1/4 mile before turning corner for the finish)

Last .1:  41 seconds (6:05 pace- sprinted uphill for the final stretch...felt great!)

 

Ended up 13th out of 295 runners and 3rd in my age group.  Very satisfied with my run and hope to carry it over to the marathon in 2 weeks. 

Tangent 4 (blue) Miles: 13.35
Weight: 0.00
Comments
From Tom on Sat, Nov 06, 2010 at 20:07:31 from 67.199.180.90

Very nicely done. Congrats on a great race and PR.

From rockness18 on Mon, Nov 08, 2010 at 14:23:20 from 75.13.67.77

thanks Tom! Nothing outrageously impressive, yet I'm encouraged to keep gradually improving.

From allie on Mon, Nov 08, 2010 at 15:33:40 from 174.23.195.124

awesome job, and congrats on the PR. it's always nice to see improvements from previous years. you are really running well right now and it looks like you are ready to roll for your upcoming marathon.

From jtshad on Mon, Nov 08, 2010 at 15:46:55 from 204.134.132.225

Congrats on the solid race and new PR! You are looking great for the marathon.

From rAtTLeTrAp on Mon, Nov 08, 2010 at 16:14:15 from 72.102.27.95

Nice work, and congrats on the PR! This sounds like a really tough course.

From rockness18 on Mon, Nov 08, 2010 at 19:24:20 from 75.42.154.32

thanks all! Yes, I'm feeling more confident about the upcoming marathon. Can't wait to run!

From RunnerAdam on Thu, Nov 11, 2010 at 01:40:57 from 70.187.166.173

Awesome run - way to show some patience in the beginning - looks like it really paid off!! Cant wait to hear about your upcoming marathon. Good luck!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.800.000.000.007.80

Ran 7.8 miles with my wife who went on to run a total of 14 miles.  She's getting ready for a 1/2 marathon and looking good. 

Wave Inspire 6 Miles: 7.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.200.008.20

Crazy ice and wind out today.  Went to gym, did 2 mile warm-up on the TM, and then ran a 10k on the TM in 37:48 (6:06 pace).  Feeling great for having run 1/2 marathon on Sat. 

Tangent 4 (2) Miles: 8.20
Weight: 175.00
Comments
From rAtTLeTrAp on Tue, Nov 09, 2010 at 12:47:23 from 72.102.27.95

Nice work!

I'm not looking forward to the ice. We're supposed to have our worst winter ever this year. Probably about average for some, but scary for us wussy washingtonians :)

From rockness18 on Tue, Nov 09, 2010 at 13:40:07 from 75.42.155.232

thanks! Yeah, I grew up in Central FL, so this is the time of year I begin to "wuss out". 1/2 of my Boston training gets done on the TM. btw- how's the training going for you?

From rAtTLeTrAp on Tue, Nov 09, 2010 at 14:02:14 from 72.102.27.95

I managed to keep a good base through the summer. Now I'm ready to start working a little harder, but can't seem to stay motivated. 3 weeks ago I resolved to not take more than one day off in a row and have missed 2 days in a row each week since then :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles on the TM @ 9min pace.

Tangent 4 (2) Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles @ a nice easy pace (8:40ish). 

Saucony Rides (yellow) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.006.000.007.00

Jogged 1/4 mile warm-up and then ran the first 6 miles of the Litchfield Road Race in 38:05 (6:21 pace).  Finished up with a 3/4 mile "cooldown"- 7 miles total. 

Tangent 4 (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

Ran 8.2 miles w/my wife at just under a 10min pace- 50% trails.  Gorgious day!

Saucony Rides (yellow) Miles: 8.20
Weight: 0.00
Comments
From Dan on Fri, Nov 12, 2010 at 14:53:01 from 24.209.83.20

Nice run on days like today eh? Also nice the wife runs with you! Good run!

From rockness18 on Fri, Nov 12, 2010 at 17:06:11 from 75.42.154.32

Thanks! btw- great job in Indianapolis!

From rAtTLeTrAp on Fri, Nov 12, 2010 at 17:57:11 from 72.102.93.239

Sounds like fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 miles at just under a 9min pace.

Saucony Rides (yellow) Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.005.000.006.00

Alright, trying to stay calm in the midst of tapering.  Ran 1-mile warm-up on the gym's TM and then did 5-miles (TM) in 29:40- 5:56 pace.  Yes, it's easier for me on a TM, yet that's still booking for me.  Shut things down even though I still had energy in the tank.  I'm at 175 lbs which is the lowest I've been since 10th grade. 

Tangent 4 (blue) Miles: 6.00
Weight: 175.00
Comments
From Dan on Mon, Nov 15, 2010 at 19:26:44 from 24.209.83.20

LOL I was soooo in your shoes a few weeks ago. I was hating my taper because I felt like 'this couldn't be right' ... now I am a fan. Nice work man, keep it up - Philly is right around the corner!

From rockness18 on Tue, Nov 16, 2010 at 14:07:06 from 75.42.154.32

Thanks Dan! I'll try to follow in your steps and trust the process.

From allie on Tue, Nov 16, 2010 at 14:19:32 from 174.23.238.75

good luck with the taper -- you'll be ready on race day.

From RunnerAdam on Tue, Nov 16, 2010 at 23:57:48 from 70.187.166.173

I'm so excited for you to have an awesome philly marathon. Cant wait to see the results!! Good luck!!!

From rockness18 on Wed, Nov 17, 2010 at 12:06:42 from 75.42.154.32

Thanks Allie and Adam- I'm feeling good, yet pray I don't get sick (3 kids vomiting last night- ugh!!)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

30 minutes of weights + 8 miles @ 8:40ish pace.

Wave Inspire 6 Miles: 8.00
Weight: 0.00
Comments
From flatlander on Wed, Nov 17, 2010 at 10:23:07 from 76.31.26.153

I like what you are doing with your taper.

From rockness18 on Wed, Nov 17, 2010 at 12:05:31 from 75.42.154.32

thanks...it's quite a "roller-coaster" ride- I trust the process, yet get pretty antsy! As you can attest, it usually pays off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.000.000.007.00

Went to the track in hopes of running 3 mp miles as a final "dress rehearsal" for this weekend.  Ran 1st mile slow and then tried to pick it up to mp.  It was very windy, the type that was blowing down garbage cans and even a bench sitting next to the track.  I checked my watch at the end of lap 4 and saw 6:55- way too much work for that kind of pace.  Decided to shut it down and come back later in the day when it was less windy.  Stopped by Dunkin Donuts for a juice/bagel and then was suddenly struck with the thought- "I haven't come this far to whimp out on the final workout", so headed straight back to the track with a new sense of purpose and drive.

Immediately started into a 3-mile mp run (actually was really more of a half marathon pace).  Decided to pick things up with the wind at my back and then stay steady against the wind.  Mile 1- 6:38 (that's more like it), Mile 2- 6:35 (feeling in a bit more of a groove), Mile 3- 6:23 (actually the same pace as the first 2, but picked up the speed on lap 4).  Finished things off with a 2-mile "cooldown" and much better peace of mind- 7 miles total.  Tomorrow I'll run 4 with my wife and then take Fri/Sat off completely. 

I'm a little nervous- 3 of my children were puking last night.  Why?  Why always on the week of a marathon?  Plenty of nutrients and fluids for the rest of the week and pray that I stay healthy. 

Tangent 4 (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.000.600.004.00

Ran 4 miles on the TM @ 8:30 pace, throwing in 6 x100 @ 6min pace.  Last run before Philly- tons of energy!

Goals for "Philly"...

1) pr- break 3:09:09

2) break 3:06- 3 min pr would be satisfying

3) Keep a 7-min pace- 3:03:00- this might be do-able.  The furthest I've taken a 7-min pace is 16 miles- we'll see how far this will last this weekend.

The plan...

Start off at a 6:50 pace and keep it as long as it remains comfortable (never want to fully rule out a sub-3).  If effort becomes too difficult, shift to a 7-minute pace and hold on for dear life (at least 16 miles).  If "wheels" fall off, then gut out a pr- anywhere between 3:05 and 3:09.  I feel prepared and healthy, the weather reports look good, so I'm going to be on the aggressive side.  My heart of heart guess?  3:07ish, yet I wouldn't be overly surprised with a sub-3:05-  we'll see!

Wave Inspire 6 Miles: 4.00
Weight: 0.00
Comments
From Dan on Thu, Nov 18, 2010 at 13:52:35 from 24.209.83.20

Great work! I look forward to your race report. I like the goals you have set up, hope everything (food, rest, weather) all falls into place for you.

From rAtTLeTrAp on Thu, Nov 18, 2010 at 14:20:44 from 75.196.79.67

+1 Looking forward to a good report.

From Tom on Thu, Nov 18, 2010 at 15:13:29 from 137.65.56.16

Good luck at Philly!

From rockness18 on Thu, Nov 18, 2010 at 19:29:11 from 69.183.230.114

thanks guys!

Race: Philadelphia Marathon (26.2 Miles) 03:06:59, Place overall: 393, Place in age division: 45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.2022.000.000.0026.20

Beautiful day for a marathon!  Low 40's, very light wind, and no lingering aches/pains.  For the most part I ran a solid race, keeping up with the 3hr pace group for 16 miles before shifting to 7min pace and then still felt decent until mile 24.  Cramping began to take place with my left hamstring, yet I was able to battle through the final 3 miles (7:49,8:12,8:25) enough to still pr by over 2 minutes (literally galluped mile 26...this does wonders for crowd response!).  I'll give a full race report later in the day...

Wide awake at 4:30 am and got up at 5:20.  Walked with Ed and Jodi (my wife) about a mile to the starting gate.  Each of us talked through our goals- Ed wanted a 3:10-15, Jodi (half) would be satisfied with a 2:10, and I wanted a pr (sub-3:09), yet felt it was attainable enough to aggressively see what I could do (willing to semi-"crash and burn" to test my system).  Although things seemed well organized, we cut it close with pit stop, baggage check, and trying to figure out how to get in the proper corral.  Made it w/7 minutes to spare!  Opening ceremonies included a "rah-rah" moment from Bart Yasso and we were off!

Mile 1:  6:30 (I'd almost forgotten the magic of a taper- too fast, but felt great!)

Mile 2:  6:35 (light rolling hills- very small)

Mile 3:  6:33 (slight downhill...feeling quite comfortable)

Mile 4:  6:43 (slight uphill)

Mile 5:  6:45 (slight up...still feeling great)

Mile 6:  6:54 (1/3 mile stronger hill...people were slowing down...maybe 1/2 marathoners?  seemed like I was passing quite a few on this stretch)

Mile 7:  6:42 (nice downhill, followed by light rollers...oh yeah took my first gu/chocolate)

Mile 8:  6:54 (slight uphill and pleasantly surprised I was still doing sub-7's)

Mile 9:  6:41 (slight downhill...really feeling good- new it may not last much longer)

Mile 10:  7:00 (All uphill...nothing steep, but took note of my first 7-minute mile)

Mile 11:  6:42 (light rollers...wow, I'm still feeling fine!)

Mile 12:  6:50 (slight uphill section...took a 2nd gu)

Mile 13:  6:51 (pretty flat)

*Half marathon point:  1:29:06ish?  That would be an almost effortless pr for me for 1/2.

Mile 14:  6:38 (flat...where did this come from?  Knew I couldn't keep the pace up much longer, yet felt no danger of a "crash and burn")

Mile 15:  6:53 (slight down...I knew this would probably be my last sub-7)

Mile 16:  7:01 (happy with the time, considering I literally stopped to drink 2 gatorades...a little annoyed by a fellow who decided to forearm me in the back, but hey, I stopped, so I'll take it without issue)

Mile 17:  7:00 (got passed by the sub-3hr group and kept them in close view for about a mile)

Mile 18:  7:13 (steep uphill/all relative, but steep for this race...lost hope of keeping the sub-3 folks in range...3rd gu)

Mile 19:  7:14 (flat...hoped I could keep this pace to the finish...thought it was possible)

Mile 20:  7:19 (flat...ok focus on form)

Mile 21:  7:26 (flat..now my new goal is keeping everything at 7:30 pace)

Mile 22:  7:36 (flat...so much for my last goal...ok focus on 7:30 pace)

Mile 23:  7:37 (slight down...could of sworn I was going faster!)

Mile 24:  7:49 (steady uphill...a bit discouraging...felt like a lot of effort w/legs for little return...my systems fine, but my legs are dying...tried to put mind over manner and pick up the pace, since I really had no fear of a "crash", just knew my legs would hurt a bit- determined at the mile marker to kick it into a new gear and just gut it out...maybe a 3:05 or 6 in the cards?)

Mile 25:  8:12 (still a slight uphill, but maybe 7:30ish left...all lost with a bit of a twinge in the left hamstring...battling to keep form and not pull something...no longer focussed on time, just wanting to finish without an injury)

Mile 26:  8:25 (slight up, almost flat- feeling a little silly.  There's definitely something with the left hamstring- maybe a cramp?  Found relief by literally galluping.  Maybe not as bad watching as I felt it looked...well, maybe just as silly looking as I felt, but then noticed more people calling out my name than before- bib's had first names printed on them.  Upon positive crowd response I may have begun to exaggerate the gallup a bit, but felt a rush with about a 1/2 mile left in the race.  Began galluping past a 1/2 dozen or so people.

Last portion:  Don't know exactly the time.  However, the clock was pretty close to a 3:07 and I promised my daughters who had predicted my time that I would break all of their predictions (their lowest being a 3:07).  As I barrelled in towards the finish line, I unashamingly limped passed a woman, probably in her 40's, who looked much more in control of things than me, but my pride was still on the line.  My garmin had me finishing 26.4 mile in 3:06:54...the official time was a 3:06:59 (that last second is worth an entire minute for me in so many different ways!)

Overall, I was satisfied with the course, my effort, and even the time (yes, a pr!).  Ed finished in 3:15 (6th in his age division) and my wife ran an impressive 19 minute pr for a half (2:01).  For the first time in about  2 years I feel as though I'm in position to have a "break out" race/marathon.  I now have 3 years worth of base training (starting 3 years ago today- did a 3 day training program for a local "Turkey Trot"- finished 10k in just over 50 minutes).  This past Fall was the strongest I've felt and finally feel as though 70/weeks are managable (vs. always sore and on the verge of injury/breakdown).  This blog has been very helpful for my training- insight, encouragement, and inspiritation- even from those who may not even realize I exist (great to read the training of those who are stronger or more experienced runners than myself as well as observe the progress of so many of you at many different levels).  Thanks to those who've already commented and I look forward to be part of this community going into the 2011 season! 

Tangent 4 (blue) Miles: 26.20
Weight: 0.00
Comments
From Barry on Sun, Nov 21, 2010 at 15:51:46 from 24.117.152.212

Wow, you did awesome! That looks like a PR time to me.. Great job...

From allie on Sun, Nov 21, 2010 at 15:53:54 from 174.23.238.75

great job! nice PR and way to fight through the cramping for a strong finish.

From Bonnie on Sun, Nov 21, 2010 at 19:40:52 from 64.119.33.134

Congratulations on the PR!!! good job holding on until the end galloping and all!

From Dan on Sun, Nov 21, 2010 at 19:53:25 from 24.209.83.20

Congrats!! I knew you would have a great race. Way to gut it out at the end, that is not easy to do after running 25 miles!

From Tom on Sun, Nov 21, 2010 at 20:10:34 from 67.199.180.90

Great job on the race, congrats on the PR! You earned it with the solid training the past year. Looks like sub-3 in 2011 is a definite possibility.

From JimF on Sun, Nov 21, 2010 at 20:49:08 from 68.46.211.156

Congratulations on the PR and great race! You have earned it with great training and this is a awesome race to build on. This should set you up for a great 2011.

From Burt on Sun, Nov 21, 2010 at 21:12:25 from 72.223.84.236

Nice job Mr. Rockness.

From rAtTLeTrAp on Mon, Nov 22, 2010 at 00:15:22 from 76.121.76.165

Nice work! Congrats on the new PR. Can't wait to read the full report.

From Rob Murphy on Mon, Nov 22, 2010 at 09:43:55 from 24.10.248.6

Nice job on the PR. No doubt you'll be under 3 soon.

From MichelleL on Mon, Nov 22, 2010 at 11:22:39 from 67.41.178.22

Nice job! Did you know you were squeaking in under 3:07 as you ran in?

From Denryan on Mon, Nov 22, 2010 at 13:19:23 from 76.65.18.197

Congrats on the PR! Way to fight all the way to the end.

From flatlander on Mon, Nov 22, 2010 at 14:09:06 from 198.207.244.102

Good job, looking forward to the full report.

From Bob on Mon, Nov 22, 2010 at 16:48:57 from 163.191.30.14

Way to go Dave! One would think you and I are distant training buddies based on our iron throwing background and running times later in life. Your focus late into the marathon season was impressive.

From Jodacious on Mon, Nov 22, 2010 at 22:59:02 from 69.183.232.138

Glad I did not find you in the medical tent!!!!!

Love me!

From Jodacious on Mon, Nov 22, 2010 at 23:06:19 from 69.183.232.138

P.S. Check out my new profile pic...I don't think this one will scare anybody! (They may just think your wife is HOT though!)

From rAtTLeTrAp on Mon, Nov 22, 2010 at 23:59:22 from 75.196.83.127

smokin' hot :)

From rockness18 on Tue, Nov 23, 2010 at 21:13:13 from 69.183.232.138

Thanks to all! To respond to a few things-

1) I appreciate all comments on the effort- each of you know the feeling and can truly understand the challenge of finishing strong

2) Yes, I knew the sub-3:07 was close- I definitley zoned in on that last 1/10

3) I find great encouragement for those predicting improvement in my future- I hope so! Many of you have shown me it is possible.

4) My wife is a bit insane, but quite harmless :)

5) Bob, let's both shoot for sub-3 in the next year...possible? or do we need 2 years? Time will not be on our side indefinitely. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Lifted weights for 30min and did 2 miles @ 10min pace on the TM.

Wave Inspire 6 Miles: 2.00
Weight: 0.00
Comments
From JimF on Wed, Nov 24, 2010 at 11:45:51 from 68.46.211.156

Hope you are feeling good after the marathon. Have a great Thanksgiving!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

Ran 4.75 miles with my wife @ 10min pace.

Saucony Rides (yellow) Miles: 4.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Brought my family to watch my wife run in the Goshen Turkey Trot.  Later I ran 11 on my own- 10 @ a 7:59 pace.  Feeling good.  Happy Thanksgiving!

Wave Inspire 6 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

Did 20-minutes weights at the gym + 6 miles on the TM...after a 1-mile warm-up did 18 x 1min @ 6min/pace (1-minute jog @ 8:50 pace between sets).  Very comfortable feel as I continue to ease back after last weekend's marathon. 

Tangent 4 (2) Miles: 6.00
Weight: 176.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.001.007.00

Jogged 2 miles down to the track and then did 4x400 (83,82,83,82). Jogged another mile on the track and then ran 2 miles home- 7 miles total.  This was my first "speed" workout (faster than 10k pace) in a long time.  I hope to ease into it more gradually (no achilles pain!) and be able to run quarters in the low 70's by Spring.  We'll take things a week at a time.  There was a day when I could break 60 quite easily (h.s. football), so I'm hoping there's still something there to tap into. 

Tangent 4 (blue) Miles: 7.00
Weight: 0.00
Comments
From allie on Sun, Nov 28, 2010 at 16:12:07 from 174.23.238.75

speedy! nice job. glad your achilles is holding up well.

From JimF on Sun, Nov 28, 2010 at 16:31:12 from 12.130.124.31

Nice workout. I used to run the 400 in track. I think I would be embarrassed to see what my time would be now. It will be interesting to see how fast you get. Good luck!

From rockness18 on Sun, Nov 28, 2010 at 22:25:16 from 69.183.232.138

400 in not a pleasant sprint! I sound hopeful now, yet everytime I try to ramp up any type of speedwork my old body begins to resist. I'm hoping I have enough base mileage under my belt to see what I can do, but will quickly back off if the achilles begins to act up again. Jim, how's your injury doing?

From JimF on Mon, Nov 29, 2010 at 20:47:59 from 12.189.106.2

I hear you on the speedwork breaking you down. I am feeling better after two weeks off. I am starting back tomorrow and going to see how it goes. I am going to start off easy and short then go from there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

15 minutes of weights followed by a TM workout...

- 2-mile warm-up

- 2 miles @ 6min pace

- .25 mile jog

- 2 miles@ 6min pace

- 1.75 mile "cooldown"

8 miles total.

Tangent 4 (2) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

Raining out, so ran on TM:  2 mile warm-up, 4-mile tempo (6:39,6:39,6:35,6:31), and then 2-mile cooldown- 8 total. 

Weight: 178.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.000.008.00

Pouring rain, so yet another TM workout.  3-mile warm-up, 24-minutes of every other minute being run in 5:56 (12-sets of 1-minute), and then cooldown for 8 miles total. 

Tangent 4 (blue) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles on the TM + 15 minutes of weights.

Tangent 4 (2) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Ran 10 miles @ 7:25 pace and coasted home with an extra 1.5 mile cooldown.  I was met by my 12 year old daughter who wanted to run, so I put on a dry shirt and switched shoes.  We went together for 3 miles @ an 8:30 pace.  Upon returning home, I decided to just go for 5.5 more since I had a free afternoon and I was that close to hitting 20.  Just trotted the last 5.5 at about a 9min pace. 

Wave Inspire 6 Miles: 9.50Saucony Rides (yellow) Miles: 11.50
Weight: 0.00
Comments
From Dan on Sat, Dec 04, 2010 at 00:43:17 from 24.209.83.20

Hey nice run today, I still have not done a 20 since Indy and here you are already back at it. Nice man.

From rockness18 on Mon, Dec 06, 2010 at 20:28:05 from 75.42.154.16

thanks Dan! Hopefully I can maintain- it's painful to my way back from scratch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.002.002.0010.00

Did a TM workout at the gym.  Started with 8 x 800 (.25 jog between sets)...

- 3:00 min

- 2:58 min

- 2:56 min

- 2:54 min

- 2:53 min

- 2:51 min

- 2:49 min

- 2:48 min

Still had a good amount of energy in the tank, but sweating profusely.  Changed shirts and socks and ran 2 more miles (6:35, 6:31) before shutting it down for 10 miles total.  Felt a little sluggish at first, but felt increasingly better as the workout progressed. 

Tangent 4 (2) Miles: 10.00
Weight: 0.00
Comments
From allie on Mon, Dec 06, 2010 at 21:19:15 from 174.23.238.75

you know you are working hard when you have to change your clothes mid-workout. great job on those 800s.

From flatlander on Tue, Dec 07, 2010 at 16:04:25 from 198.207.244.102

That is a big workout, good job.

From rockness18 on Tue, Dec 07, 2010 at 21:23:36 from 75.42.154.16

thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

Ran on TM- 2 mile warm-up and then 6 miles @ 6:39 pace. 

Tangent 4 (blue) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.000.005.2010.60

Single digit temperatures, so yet another TM workout.  Warmed up for 2 miles and then did 30 x 1-minute @ 5:45 pace w/a 1 minute jog between sets.  10.6 miles total.

Tangent 4 (blue) Miles: 10.60
Weight: 0.00
Comments
From JimF on Thu, Dec 09, 2010 at 18:40:08 from 173.149.58.209

Nice workout on the TM! This weather is no fun. I was hoping we wouldnt have to deal with this until Jan.

From rockness18 on Fri, Dec 10, 2010 at 16:58:56 from 75.42.154.16

thanks Jim...agreed! How's the achilles?

From JimF on Sat, Dec 11, 2010 at 09:40:24 from 68.46.211.156

Achilles is doing good just hope it stays that way once I get back to normal mileage. You have any plans for upcoming races? Looks like you are staying consistent as usual.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

22 degrees out- wore shorts, double shirt, head/hand gear, and felt ok.  9 miles in it really began to snow hard, so shut things down (slippery).  Overall, kept a 7:40 pace for 10 miles + slowed down at the end when the road got slippery. 

Saucony Rides (yellow) Miles: 11.00
Weight: 0.00
Comments
From jtshad on Fri, Dec 10, 2010 at 17:18:36 from 204.134.132.225

Nice run..shorts in 22 degrees? Stud!

Merry Christmas to you and your family!

From flatlander on Fri, Dec 10, 2010 at 18:06:43 from 198.207.244.102

That is a hard core run. I fell badly in the snow earlier this year (not in Houston, of course), and decided that I don't do snow anymore.

From Tom on Fri, Dec 10, 2010 at 18:35:20 from 137.65.56.16

Nice job dealing with the lousy weather lately. Looks like you guys are getting what we had a couple weeks ago while we enjoy 35-45 degree weather.

From rockness18 on Fri, Dec 10, 2010 at 21:14:00 from 75.42.154.16

Yeah, I finally gutted one out in the cold. I hate covering my legs and barely got away with shorts today. Couldn't have done anything a half degree colder. Thanks guys!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ran w/Ed 12 miles through the hills at 8:30 pace. 

Saucony Rides (yellow) Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

Back on the TM- 3 mile warm-up and the 2 x 2.5 miles @ 6min pace...8 miles total. 

Tangent 4 (blue) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

Ran on TM- 2 mile warm-up and then 6 miles @ 6:35 pace. 

Tangent 4 (blue) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.602.000.000.0013.60

28 degrees out- put on tights for the first time and covered up with warm clothes.  Ran the "Pie Hill" course, running 12.6 of the miles @ a 7:53 pace (2 mp miles)- 13.6 miles total.  Felt good to be outside.

Wave Inspire 6 Miles: 13.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.000.002.108.00

8 miles on the TM, including 12 x 1min intervals @ 5:42 pace. 

Tangent 4 (blue) Miles: 8.00
Weight: 0.00
Comments
From allie on Fri, Dec 17, 2010 at 20:08:47 from 161.38.218.168

another speedy TM session! nice job.

From rockness18 on Sat, Dec 18, 2010 at 20:20:26 from 69.183.244.73

Hey, thanks for the consistent encouragement!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Ran 18 miles w/16.5 @ a 7:52 pace (started outside and then did last 6 miles on a TM- getting dark). 

Saucony Rides (yellow) Miles: 18.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.005.000.009.50

10 minutes on weights and then another TM workout: 

- 2 mile warm-up-

- 10 x 800 @ 5:45 pace (.25 jog between sets)

- 9.5 miles total

Tangent 4 (2) Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.256.000.000.008.25

15 minutes of weights and then TM workout:  1 mile "warm-up" and then 3 x 2 miles @ 6:31 pace (.25 between) and then "cooldown" for 8.25 miles total. 

Tangent 4 (blue) Miles: 8.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

Bundled up and ran 9.6 miles @ about a 9:15 pace.  I think I just surpassed my mileage from last year.  Definitely feel stronger going into 2011. 

Wave Inspire 6 Miles: 9.60
Weight: 0.00
Comments
From allie on Wed, Dec 22, 2010 at 18:38:09 from 174.23.238.75

monster mileage this year. great job.

"bundled up"...i assume it's very cold where you are. way to get out there.

From rockness18 on Thu, Dec 23, 2010 at 18:04:21 from 69.183.244.73

thanks...mid-20's, so definitely not what I grew up with (Florida).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.001.900.007.00

15-minutes w/weights and then TM workout:  2 mile warm-up, 10 x 1 min @ 5:39 pace (every other minute) and then 2 mile cooldown for 7 miles total. 

Tangent 4 (2) Miles: 7.00
Weight: 0.00
Comments
From JimF on Fri, Dec 24, 2010 at 10:16:18 from 68.46.211.156

Great job on really getting the miles in this year! I hope you and your family have a very Merry Christmas!!

From rockness18 on Fri, Dec 24, 2010 at 14:32:45 from 69.183.229.75

Jim, thanks! Wishing to same for you folks...it was great to meet you in Boston- hope our paths cross again some day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Cold and very windy...wrapped myself up in "body suit" and did the "Pie Hill" course (very hilly) at a nice, easy 9min pace- 13.5 miles total.  Merry Christmas to all!

Wave Inspire 6 Miles: 13.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Ran 10 miles slowly, 5 of them with my wife. 

Wave Inspire 6 Miles: 5.00Saucony Rides (yellow) Miles: 5.10
Weight: 0.00
Comments
From flatlander on Sun, Dec 26, 2010 at 19:51:18 from 76.31.26.153

Good job on the miles this year, hope you and your family had a Merry Christmas.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.000.008.00

Two feet of snow + 40 mph winds, so back to the gym.  20 minutes weights, 2-mile warm-up, and then 2 x 3miles @ 6min pace.  Achilles a tad sore at the end, so quickly shut it down.  I'll need to be careful the next week or 2 so as not to re-kindle an old injury. 

Tangent 4 (blue) Miles: 8.00
Weight: 0.00
Comments
From flatlander on Tue, Dec 28, 2010 at 12:29:29 from 198.207.244.102

Good time to be careful with that monster storm outside. Good luck.

From rAtTLeTrAp on Thu, Dec 30, 2010 at 15:48:52 from 75.196.24.194

That weather sounds ugly! When's your next race?

From rockness18 on Thu, Dec 30, 2010 at 15:50:02 from 69.183.247.245

thanks guys...next race? Not sure, probably not until February (Valentine 5-miler). I'm not that brave in the cold air!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Did 8 miles on the TM: 1.5 mile warm-up, 6 @ 7:30 pace, and then .5 cooldown. 

Saucony Rides (yellow) Miles: 8.00
Weight: 0.00
Comments
From JimF on Thu, Dec 30, 2010 at 14:27:48 from 68.46.211.156

Good job getting the miles in during the bad weather.

From rockness18 on Thu, Dec 30, 2010 at 15:50:34 from 69.183.247.245

thanks Jim...are you healing ok?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.150.003.850.008.00

TM workout:  2 miles warm-up and then 40 minutes w/5:30 pace every other minute (20min total @ 5:30 pace)- 8 miles altogether. 

Tangent 4 (blue) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2434.43387.54256.6091.953170.52
Progrid Rides (2) Miles: 238.15Nike Pegasus 25 Miles: 2.35Saucony Triumphy 6 Miles: 366.55Tangent 3 (3) Miles: 54.75Tangent 3 (4) Miles: 157.40Triumph 6 (2) Miles: 259.70Tangent 4 Miles: 287.80Riders (red) Miles: 406.77Barefoot Miles: 16.00Wave Inspire 6 Miles: 416.10Tangent 4 (2) Miles: 343.50Saucony ProdGrid Kinvara Miles: 49.85Saucony Rides (yellow) Miles: 351.30Tangent 4 (blue) Miles: 148.40
Weight: 178.53
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