sub-3 or blow-up trying

boston marathon

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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

 

 

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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
2059.85435.85330.8022.402848.90
Saucony Rides (yellow) Miles: 88.00Wave Inspire 6 Miles: 137.00Tangent 4 (blue) Miles: 176.75Progrid Rides Miles: 263.15Progrid Rides (orange) Miles: 397.05Saucony ProdGrid Kinvara Miles: 93.90Tangent 4 ('11) Miles: 196.95Saucony Mirage (red/black) Miles: 211.85Barefoot Miles: 7.00Tangent 4 (2) Miles: 6.00Nike Lunar Glides 2 Miles: 352.80Saucony Rider (blue) Miles: 337.75New Balance 1190 Miles: 63.50Asics Ds-trainer 16 (red) Miles: 60.70Asics-16 (red) Miles: 39.00Asics Dc-racer Miles: 83.45Brooks Launch Miles: 173.40Brooks Launch (2) Miles: 96.15
Weight: 179.29
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles on TM today.  It's been a pretty crazy week- got caught up with doctrinal work, so couldn't squeeze any time in since last Thursday. 

Saucony Rides (yellow) Miles: 10.00
Weight: 0.00
Comments
From allie on Wed, Jan 05, 2011 at 21:24:14 from 174.23.238.75

way to put in the mileage on the TM -- and with the busy schedule. good luck.

From rockness18 on Sat, Jan 08, 2011 at 16:59:35 from 69.183.247.57

thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on TM.

Wave Inspire 6 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on TM.

Saucony Rides (yellow) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.000.008.00

20 minutes weights + 8 miles on TM, including 2 x 3 miles @ 6min pace.  One last week of intensive class time for doctorate program and things will settle a bit for a couple of months.  Just trying to sneak in enough running to not completely lose everything. 

Tangent 4 (blue) Miles: 8.00
Weight: 0.00
Comments
From Bob on Sun, Jan 09, 2011 at 12:47:34 from 99.148.144.93

Hi Dave, wish you well in your studies. It's extremely hard for family dudes like us to balance everything.

From flatlander on Mon, Jan 10, 2011 at 10:01:17 from 75.223.134.178

Great job juggling everything. Nice fast intervals there.

From flatlander on Mon, Jan 10, 2011 at 10:02:17 from 75.223.134.178

Great job juggling everything. Nice fast intervals.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on the TM.

Wave Inspire 6 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles on the TM + 30 min weights.

Tangent 4 (blue) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.501.500.008.00

8 mile progressive run on the TM, working down to 6min pace at the end.  8 miles total @ 7:09 pace. 

Wave Inspire 6 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.007.000.000.008.00

Ran 8 miles on the TM- the first one in 9min and then progressively worked my way to a 6min pace for almost the last half mile.  8 miles total in 57:45 (7:13 pace).

Wave Inspire 6 Miles: 8.00
Weight: 0.00
Comments
From JimF on Fri, Jan 14, 2011 at 07:56:46 from 12.50.149.194

Didn't go outside and brave the 2 feet of snow? HaHa. Hope you are not buried in too bad.

From flatlander on Fri, Jan 14, 2011 at 20:08:07 from 76.31.26.153

Good job staying strong through the winter. Is Boston your next big race?

From rockness18 on Fri, Jan 14, 2011 at 23:15:22 from 75.11.48.90

Seriously...I haven't been outside this month! Flatlander, yes, Boston's the next big one. What's next for you?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.001.906.00

6 miles on the TM, including 20min of 5:45 pace every other minute. 

Tangent 4 (blue) Miles: 6.00
Weight: 0.00
Comments
From allie on Mon, Jan 17, 2011 at 18:08:21 from 161.38.218.168

nice way to break up a TM run -- speedy as well! great job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

10 minutes with weights and then 8 miles on the TM:  3 mile warm-up and then 5 miles in 30 minutes.  With mileage down, my weight has gone up a bit (182 lbs), yet so has my speed. 

Tangent 4 (blue) Miles: 8.00
Weight: 182.00
Comments
From JimF on Tue, Jan 18, 2011 at 18:20:46 from 68.46.211.156

Since I cut my miles back I have gotten heavier and slower. Ha!

From flatlander on Wed, Jan 19, 2011 at 16:38:36 from 198.207.244.102

Those are amazing speeds for a sustained distance, congratulations.

From rockness18 on Fri, Jan 21, 2011 at 12:09:15 from 75.11.48.90

Jim, yes I feel your pain...my times will soon get slower if I don't pick up my mileage. And flatlander, thanks, I'm probably 20-30 seconds slower per/mile on the road, yet I'm definitely feeling as good as I can for a TM workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

Ice storm!  TM:  2-mile warm-up and then 5 miles @ 6:31 pace. 

Tangent 4 (blue) Miles: 7.00
Weight: 0.00
Comments
From allie on Tue, Jan 18, 2011 at 21:40:06 from 174.23.123.195

ice storm? sounds scary. nice pace again today.

From rockness18 on Fri, Jan 21, 2011 at 12:10:08 from 75.11.48.90

thanks! Yeah, nothing you'd want to run in or drive in for that matter.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.003.509.00

TM:  4 mile warm-up/build-up and then 10 x 2min intervals @ 5:30 pace (2min jog in between).  9 miles total. 

Tangent 4 (blue) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

Did 10-minutes on weights and then ran 8 miles on the TM:  2 warm-up, 4 @ mp (6:58, 6:58, 6:53, 6:53) and then 2-mile cooldown.  Slowly working my way back up in mileage.  Hope to get through this cold stuff and outdoors within the next week or two. 

Wave Inspire 6 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

10 minutes of leg-work and then 8 miles on the TM @ 8:10 pace. 

Wave Inspire 6 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles on the TM @ 8min pace.

Wave Inspire 6 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.004.009.00

10 degrees out, so yet another TM workout...

- 3 mile warm-up

- 8 x 800 @ 5:30 pace (.25 between sets)

9 miles total. 

Tangent 4 (blue) Miles: 9.00
Weight: 0.00
Comments
From Burt on Tue, Jan 25, 2011 at 22:42:13 from 72.223.84.236

That's double digits! You should be outside!

From rAtTLeTrAp on Wed, Jan 26, 2011 at 18:56:50 from 72.102.112.79

It's in the 40's here and I'm still wearing layers.

From rockness18 on Wed, Jan 26, 2011 at 20:00:23 from 75.11.48.90

Burt- I'll admit, I'm a wimp!

Rattletrap- I can't wait to get back in the 40's.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

20 min weights + 9 miles on the TM @ 9min pace.

Wave Inspire 6 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

TM workout:  1 mile warm-up and then 8 @ 8min pace.

Wave Inspire 6 Miles: 9.00
Weight: 0.00
Comments
From flatlander on Thu, Jan 27, 2011 at 19:12:54 from 198.207.244.102

No outside running? What's a few feet of snow?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

20 minutes weights + 4 easy miles on the TM.

Tangent 4 (blue) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.006.000.009.00

TM:  3 miles warm-up and then 2 x 3miles @ 6min pace. 

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

10 miles @ 8min pace on TM. 

Wave Inspire 6 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.003.500.0010.00

What a month!  Trying to edge my mileage up, but haven't been able to get outside since December.  Back on the TM:  3 mile warm-up, 3.5 miles @ 6minute pace, and then 2.5 back down to 8:50ish pace.  10 total. 

Tangent 4 (blue) Miles: 10.00
Weight: 0.00
Comments
From flatlander on Thu, Feb 03, 2011 at 22:11:45 from 76.31.26.153

Way to be so consistent. Not too long to go.

From rockness18 on Fri, Feb 04, 2011 at 21:18:08 from 69.183.246.32

thanks...can't wait!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles on the TM- 8 of them @ 7:24 pace.

Wave Inspire 6 Miles: 9.00
Weight: 0.00
Comments
From Dan on Thu, Feb 03, 2011 at 22:31:43 from 24.209.83.20

Nice TM running. I feel your pain getting outside. It is hard during this weather.

From rockness18 on Fri, Feb 04, 2011 at 21:18:56 from 69.183.246.32

Yes...it's gotta let up soon! Thanks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

28 degrees out and sunny!  Ran 18 miles outdoors @ about an 8:50 pace.  Last couple were definitely tough.  No water fountains, so it was basically a depletion run.  Felt good to finally get out!

Saucony Rides (yellow) Miles: 18.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles on the TM + 45 min of weights. 

Wave Inspire 6 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

40 degrees out and sunny.  Threw on a pair of shorts and a sweatshirt and ran 9 miles outside, 2.4 of them with my wife.  Kept is slow and enjoyable. 

Wave Inspire 6 Miles: 9.00
Weight: 0.00
Comments
From RunnerAdam on Mon, Feb 07, 2011 at 02:05:00 from 70.187.166.246

Thanks! Are you doing Boston this year?

From flatlander on Tue, Feb 08, 2011 at 16:00:39 from 198.207.244.102

You deserved that one.

From rockness18 on Tue, Feb 08, 2011 at 21:33:06 from 69.183.237.228

Adam, yes...and I have a whole lot of work to get back outside and prepared...you're looking great!

Flatlander- thanks, I thoroughly enjoyed the run. Can't wait for Spring!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 slow miles on the TM + 15 minutes weights.

Wave Inspire 6 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles on TM, 6.5 of them @ 7:30 pace + 15 min weights.

Wave Inspire 6 Miles: 9.00
Weight: 0.00
Comments
From JimF on Wed, Feb 09, 2011 at 17:45:34 from 70.91.86.105

Good job staying consistent through the winter. It will pay off when the weather gets better.

From rockness18 on Fri, Feb 11, 2011 at 14:33:54 from 69.183.246.32

I hope so! thanks Jim.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

Ran 8 miles on the TM, including 9 x 2min @ 5:45 pace. 

Tangent 4 (blue) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

My wife's out of town, so it's challenging to get a run in while in care of a 3-year-old.  Went to the gym and by the time I was able to get a TM had 1 hour left of babysitting.  Ran 8 miles- 3@ 7:24 pace, 3@ 7:03 pace, and finished with 2@ 6:53 pace.  Hoping to get a long run in tomorrow if the weather permits. 

Wave Inspire 6 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Twenty miles outside- it was cold!  I ran 8 on my own, Ed joined me for 12, and then I conked out and had to walk the 21st mile.  Hopefully this will get easier as the base mileage increases. 

Saucony Rides (yellow) Miles: 20.00
Weight: 0.00
Comments
From Dan on Sat, Feb 12, 2011 at 19:13:47 from 24.209.83.20

Way to tough out the cold! Nice run

From flatlander on Sun, Feb 13, 2011 at 21:42:55 from 76.31.26.153

Glad you got it in despite the cold. My hands get colder and colder the longer I am out there, inside my gloves. Nothing else seems to bother me, but my temps are not nearly as low as yours.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.004.000.009.00

TM:  Warmed up 3-miles, progressively working down to 5:45 pace and then did 8 x 800 @ 5:45 pace- 9miles total.

Tangent 4 (blue) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran 8 miles on the TM and then retired a pair of Mizuno's- close to 600 miles on them and never really liked how they felt. 

Wave Inspire 6 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles outside today- tired, sluggish, yet happy to get it in. 

Saucony Rides (yellow) Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

Ran 12.75 miles at just under a 9min pace- 50 degrees out!

Progrid Rides Miles: 12.75
Weight: 0.00
Comments
From flatlander on Sat, Feb 19, 2011 at 13:15:12 from 76.31.26.153

That is very warm for your region, must have felt good to get outside this week.

From rockness18 on Sat, Feb 19, 2011 at 16:08:31 from 69.183.246.32

Oh, it did! Now it's cold again.

From Dan on Sat, Feb 19, 2011 at 16:26:09 from 24.209.83.20

I hear ya! It hit 60 this week and 40 for todays run - loved it. Nice work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles on TM + 1/2 hours weights- benched 225/3 sets of 5 reps (means I'm at least 5-6 lbs overweight). 

Progrid Rides (orange) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.006.000.009.00

Cold and extremely windy.  Did a TM workout- 3 miles warm-up and then 2 x 3miles @ 5:58 pace. 

Tangent 4 (blue) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.008.000.0010.00

Felt good about my TM workout- 2-mile progressive warm-up and then held a 6:27 pace for 8 miles without any breaks. 

Tangent 4 (blue) Miles: 10.00
Weight: 0.00
Comments
From JimF on Mon, Feb 21, 2011 at 20:33:13 from 12.189.97.130

Nice run! Tired of the TM yet? Ha

From flatlander on Tue, Feb 22, 2011 at 10:34:58 from 75.214.144.72

Dang, I was just feeling good about my run and then I saw this. Very nice, especially on the 'mill.

From rockness18 on Tue, Feb 22, 2011 at 11:29:58 from 69.183.232.214

Oh, so tired of the 'mill, yet grateful to have some kind of outlet. To me, it's far from an equivalent run outdoors, yet I'll still take it. Thanks guys for weighing in, your comments help keep me encouraged during this long stretch of winter. Are either of you running Boston this year?

From flatlander on Tue, Feb 22, 2011 at 11:50:53 from 198.207.244.102

Didn't qualify soon enough. The plan was to qualify in Hartford. After that debacle I got the offensive rebound and laid it back in at Richmond, but I didn't beat the buzzer. Planning to run in 2012, unless they keep dropping the qualifying time.

From rockness18 on Tue, Feb 22, 2011 at 19:17:08 from 69.183.246.32

I remembered that you qualified- bummer on the timing. Do new rules come into effect for '12 or '13? I sure hope you can get in next year- it's quite the experience!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

Very cold, so yet another TM workout.  3 mile warm-up, 6 miles @ 6:58 pace, and then 1 mile "cooldown".  10 total. 

Progrid Rides (orange) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.001.650.007.15

Ran 7.15 miles on the TM, including 10 x 1min @ 6min pace. 

Saucony ProdGrid Kinvara Miles: 7.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on the TM.

Progrid Rides Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles @ 8:30 pace on the TM.

Progrid Rides Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

8 miles @ 9min pace on TM + leg workout.

6 more on the TM- 8:20 pace.

Progrid Rides Miles: 6.00Progrid Rides (orange) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

7 miles on TM @ 8:27 pace. 

5 miles on TM @ 9min pace.

Progrid Rides Miles: 5.00Progrid Rides (orange) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Got outside today...underdressed- 45 degrees at the start and close to 30 by the time I finished- very windy, but still happy to get one in outside.  9 miles @ 8:30ish pace. 

5 more on the TM at 8:27 pace.

Progrid Rides Miles: 5.00Progrid Rides (orange) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.000.005.00

Didn't have much time today, but was able to squeeze in 2-mile warm-up and 3-miles @ 6:22 pace on TM at gym.  Took a little extra push with my increased mileage this week.

Progrid Rides (orange) Miles: 5.00
Weight: 0.00
Comments
From RivertonPaul on Thu, Mar 03, 2011 at 17:48:11 from 67.42.27.114

Nice job, a usual.

From rockness18 on Mon, Mar 07, 2011 at 16:44:35 from 69.183.250.181

thanks Paul! trying to crank things up again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Got outdoors and ran a slow 18-miler.  First 13 @ about 8:40 pace, stopped for water, and then did the last 5 closer to 9:40 pace.  Definitely felt a bit depleted at the end- running on tired legs, so satisfied with the effort.

Progrid Rides Miles: 18.00
Weight: 0.00
Comments
From Bob on Fri, Mar 04, 2011 at 22:32:40 from 99.37.51.166

You're having a great week.

From JimF on Mon, Mar 07, 2011 at 08:43:03 from 68.53.178.242

Very nice long run! I have been out of touch for a while. Are you running Boston this year?

From rockness18 on Mon, Mar 07, 2011 at 16:47:43 from 69.183.250.181

Bob- I was until a bout with the flu- oh well, forced me to rest after a full week.

Jim- Yeah, how's the running going? I'm doing Boston, yet do feel as though I have enough time to get the proper endurance training. Low mileage January and mostly indoors in February- hoping to have a solid month and at least be fit enough to not crash.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.000.0012.00

Got the 24-hour flu on Sat, so was out for a couple of days.  Back on the mil today and did 12 miles- 2 warm-up, 6 @ 6:22 pace (1min break in the middle) and 4-miles slow at the end.  Felt OK. 

Tangent 4 (blue) Miles: 12.00
Weight: 0.00
Comments
From jtshad on Tue, Mar 08, 2011 at 15:03:53 from 204.134.132.225

Hope you are feeling better.

From rockness18 on Tue, Mar 08, 2011 at 20:55:14 from 75.16.160.230

thanks Jeff! Much better today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

38 degrees out and sunshine!  Ran "Pie Hill" course and did 11 miles @8:20 pace- 13.5 miles total.

Progrid Rides (orange) Miles: 13.50
Weight: 0.00
Comments
From allie on Tue, Mar 08, 2011 at 21:51:34 from 174.23.253.123

nice run in the sunshine. pie hill sounds fun.

From flatlander on Wed, Mar 09, 2011 at 11:31:50 from 76.31.26.153

38F sounds almost manageable! Good running weather very soon for you hopefully.

From rockness18 on Thu, Mar 10, 2011 at 11:42:17 from 69.183.250.181

Thanks- it's "fun" at snails pace (very hilly) and 38 is definitely managable after this past winter streak!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Ran 8 miles on TM, including 6min pace every other minute for 36 minutes. 

4 more @ 9min pace in the evening on TM.

Tangent 4 (blue) Miles: 8.00Progrid Rides Miles: 4.00
Weight: 182.00
Comments
From Dan on Thu, Mar 10, 2011 at 22:33:54 from 24.209.83.20

Nice workout on the TM!

From rockness18 on Fri, Mar 11, 2011 at 17:48:45 from 75.16.160.230

thanks Dan! I'm so ready to move away from the TM and get outside.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Didn't have much time durning the day, so got 4 miles in on TM at the gym.

9 more on the TM at night- 8:40ish pace. 

Progrid Rides Miles: 9.00Progrid Rides (orange) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.800.000.000.0011.80

50 degrees out!  Ran 11.8 miles @ just about 8:30 pace- from our house through the hills of Morris. 

Progrid Rides (orange) Miles: 11.80
Weight: 0.00
Comments
From RivertonPaul on Fri, Mar 11, 2011 at 17:57:50 from 67.42.27.114

Great consistency.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.701.000.000.0020.70

Ran outside with Ed today.  We did a progressive run through w/fairly steep hills in the first half- from my house through Morris and past the gym.  First three miles were 8:20 pace and then we eased into an 8min pace until part-way through mile ten.  Mile 11 was 7:47 pace, mile 12 was a bit uphill at 7:38 pace, and then we did mile 13 slightly under 7minute pace.  Finished with 13.7 miles @ just about an 8min pace.

7 more miles in the evening on TM @ 8:20 pace.

Progrid Rides Miles: 7.00Progrid Rides (orange) Miles: 13.70
Weight: 0.00
Comments
From flatlander on Sat, Mar 12, 2011 at 23:20:08 from 76.31.26.153

Good job today, must feel good to get outside and off the treadmill.

From JimF on Mon, Mar 14, 2011 at 10:37:39 from 68.53.178.242

Strong long run with excellent pace. Always great to get in a 20 miler especially with the hills.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.005.500.0019.50

40 degrees, so headed out and did the "Pie Hill" course- very steep hills:  1 mile warm-up, 400 x 22 (anywhere from 5:30 pace to 7min depending on placement of hill- .25 jog between), and 1.5 mile "cooldown"- 13.5 miles total. 

6 more on the TM @ 8:40 pace.

Tangent 4 (blue) Miles: 13.50Progrid Rides Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

35 degrees out- made it outdoors again for an 11-mile run- just about 9min pace. 

4 more on the TM.

Progrid Rides Miles: 4.00Progrid Rides (orange) Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

8 miles on the TM @ 9min pace- my achilles is a little sore from Monday's workout.  Need to keep a close eye on it.

4.25 more on the TM.

Progrid Rides Miles: 4.25Progrid Rides (orange) Miles: 7.75
Weight: 0.00
Comments
From flatlander on Thu, Mar 17, 2011 at 00:45:16 from 60.247.105.219

Good running this week. My achilles issues are 2 years old now, kind of a weird injury, it is manageable but you always have to respect it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles really slow today...achilles still sore, so being very careful. 

Progrid Rides Miles: 8.00
Weight: 0.00
Comments
From Bob on Fri, Mar 18, 2011 at 19:31:43 from 99.37.51.166

Hi Dave. I check in once per day and respond to my favorite blogs so that's why I'm here. Sorry about the achilles issue. I've got ideas if you want to hear (er read) them. Not necessarily just "slow running". I thought it's about time I starting helping as opposed to blogging.

From rockness18 on Fri, Mar 18, 2011 at 19:33:21 from 75.16.160.230

Yes, what are your thoughts?

From Bob on Fri, Mar 18, 2011 at 19:54:59 from 99.37.51.166

Hi Dave. Where does it hurt again? Lower by the heel or higher up?

From rockness18 on Fri, Mar 18, 2011 at 20:36:48 from 75.16.160.230

Left foot- about an inch above the heal (slightly above ankle)

Right foot- slighly lower, pretty even w/ankle.

The right achilles has been sore now for a year and a half- on and off. It's a deeper pain the has become almost dull. I can forget about it in a run and it doesn't affect me in the least bit during the day when walking. Push down on it a bit or squeeze and I'll definitely jump.

Left achilles is fresh. Hurts alot more right now, yet is not a very deep pain. When walking it hurts a tiny bit, yet I can poke and prod with very little pain- it's just sore.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.009.000.000.0015.00

70 degrees out!  Plan was to attempt 20-miles, yet part way through I knew my achilles wouldn't be able to handle it.  Ran very hilly course and completed the first 9 miles just a tad bit over 7min pace (Morris route).  Ducked into the woods, hoping my achilles would do well on the trails- think it would have, but there was still too much ice around.  Pulled back out on the road and completed my run with 15 miles under my belt.  Might add 5 later tonight if I'm feeling ok. 

Progrid Rides (orange) Miles: 15.00
Weight: 0.00
Comments
From Bob on Sat, Mar 19, 2011 at 16:42:22 from 99.37.51.166

Hi Dave. Based on what I've read and the location of your achilles pain I think the only option would be to run easy and not do any speed work. I would seek out a PT with a running background as well. I've had achilles issues, but higher up closer to the calf. What I know is achilles pain behind the ankle and lower has to be taken very seriously or the runner risks no more running. The PT will give you exercises, but I did several minutes of soft massage followed by very slow heel drops off a stair focusing on the negative (weight lifter term). Did that several times a day. I also didn't stretch it at all, found it caused more issues. The area needs more blood supply so massage and heat helps bring blood to the area. So I didn't find ice helpful either. I hope my ideas are helpful. God Bless.

From Bob on Sat, Mar 19, 2011 at 16:52:03 from 99.37.51.166

Also wanted to ask if barefoot jogging aggravates it even more? It's my belief that standard running shoes come with way too much rise in the heel making the achilles lazy and weak. That is until the runner wants to go fast and starts landing on the fore foot more. Then the achilles is stressed to a level it's not use to during normal running so it becomes injured. If we run with flatter shoes and closer to barefoot then the achilles is building up endurance and gradually become stronger. Just some random thoughts.

From JimF on Sun, Mar 20, 2011 at 20:11:48 from 68.53.178.242

Hope your achilles feels better. I know that it is not fun and certainly something to be careful with. I wish I had something to tell you but still trying to figure it out myself.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.007.000.000.0015.00

Snowing out, so did 10miles on the TM- 1 mile warm-up (8:30), 7 miles mp (6:48,6:48,6:48,6:39,6:39,6:39,6:39), and two miles cooldown (8:27,9:05)- 10 total.  Achilles have calmed down a bit after 2 days rest.

5 more on the TM @ 8:40 pace.

Progrid Rides Miles: 14.50Progrid Rides (orange) Miles: 0.50
Weight: 0.00
Comments
From flatlander on Mon, Mar 21, 2011 at 21:01:48 from 198.207.244.102

Glad to hear about the Achilles, I am sure you could have done without the snow, however.

From Bob on Tue, Mar 22, 2011 at 12:18:44 from 163.191.30.14

Yikes, snow again? We might be getting some flurries later this week.

From rockness18 on Wed, Mar 23, 2011 at 21:39:59 from 75.16.160.230

Yeah, sore, but I'm keeping things within managable limits. Yep, snow and it's half a foot coming again tonight (Wed).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.253.000.000.006.25

Snowing out, so did TM- 3 miles @ 9 min pace, 3 @ 6:58 pace, and the .25 mile cooldown.

Progrid Rides Miles: 6.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

Snowing again, so TM workout- 2 miles warm-up and then 6 miles @ 6:35 pace.

Tangent 4 (blue) Miles: 8.00
Weight: 0.00
Comments
From flatlander on Thu, Mar 24, 2011 at 13:13:51 from 198.207.244.102

I think this time you have the only snow on the blog. Everybody else has spring, unless they have summer like me!

From rockness18 on Sat, Mar 26, 2011 at 11:58:06 from 75.16.160.230

Yes...I'm feeling kindof alone on this. Hopefully the trade-off will be a mild summer up here.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.000.009.00

TM workout:  3 mile warm-up and then 8x800 @ 6min pace- 9 miles total.  Weird, achilles hurts less when I run faster.  Hoping I can get a long run in this weekend.

Tangent 4 (blue) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0016.000.000.0020.00

35 degrees out, but sunny...got outside and put in a 20-miler, 16 of them at slow, mp:  8-mile tempo (7:28,7:22,7:16,7:34,7:34,7:17,7:04,7:16), veered into the woods and drank a gatorade that had been planted, after 2-miles on icy trails, got back on the road for a 2nd 8-mile tempo (7:22,7:59,7:42,7:27,7:07,7:27,7:09,7:14), and then ran an extra 2-mile cooldown at closer to a 10min pace.  Felt satisfied with the run, especially considering the hills- 2,770 ft uphill and 2,740 down.  I'm wiped!!

Progrid Rides (orange) Miles: 20.00
Weight: 0.00
Comments
From rAtTLeTrAp on Sat, Mar 26, 2011 at 22:28:59 from 76.121.76.165

That is a lot of elevation! I've been running hills, but nothing like that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.008.000.0011.00

Cold and windy out + I wanted to give my achilles a softer surface, so back on the TM.  Ran 3 mile warm-up and then 8-mile tempo:  4.5 miles @ 6:27 pace and 3.5 miles @ 6:22 pace to finish- 11 miles total.  The achilles felt much better after 2 days of rest. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.007.000.0010.00

Didn't have time to run during the day, so did a TM workout this evening...3-mile warm-up and then 7-mile threshold run (6:27,6:00,6:27,6:00,6:27,6:00,6:27).  Wanted to alternate between fast and slow threshold for 6 mile and then cooldown, but felt good enough to run a 7th mile and faster pace.  Achilles continue to strengthen.  Feel a bit relieved since the marathon is less than 3 weeks out. 

Progrid Rides (orange) Miles: 10.00
Weight: 0.00
Comments
From flatlander on Wed, Mar 30, 2011 at 10:29:08 from 76.31.26.153

Great news on the achilles, and very good workout. Looks like the race is falling into place for you.

From rockness18 on Wed, Mar 30, 2011 at 19:09:39 from 75.16.160.230

I hope so...not as much base mileage as I would like, but will be thrilled if I make it to the starting line feeling healthy. When's your next marathon?

From flatlander on Wed, Mar 30, 2011 at 19:18:18 from 198.207.244.102

Utah Valley Marathon on June 11, which I ran last year with mixed results. I am worried about the altitude, combined with the hills up on top at the highest part of the course. The combination got to me last year, but my parents are living there now with my brother so I want to make the trip in any event, hopefully I will be better prepared this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.501.000.000.0013.50

45 degrees out and sunny.  Made it outdoors and ran the "Pie Hill" course- 13.5 miles @ 8:25 pace (1 of them mp just to keep that feel in my legs).  Finally starting to turn a corner w/the achilles issue- critically timing with Boston 2 1/2 weeks away. 

Progrid Rides (orange) Miles: 13.50
Weight: 0.00
Comments
From Bob on Wed, Mar 30, 2011 at 22:19:10 from 99.37.51.166

Hi Dave, I didn't realize you were running Boston. Good luck in these final weeks.

From rockness18 on Sat, Apr 02, 2011 at 21:14:38 from 75.16.160.230

Thanks Bob! I'm kind of limping towards the starting line, so will be happy to just finish w/out killing myself this year. Things are calming down though with the achilles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.003.000.006.00

Snowing out this afternoon, so back to the TM:  2-mile warm-up w/2nd mile progressivly moving down to 6min pace, quick stretch, and then 3-mile tempo @ 6min pace, closing with 1-mile cooldown- 6 total and I think pretty close to 300 for the month. 

Tangent 4 (blue) Miles: 6.00
Weight: 0.00
Comments
From flatlander on Fri, Apr 01, 2011 at 13:05:24 from 198.207.244.102

Sorry about the snow, but that is a very nice running month, congratulations.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.005.000.000.008.00

More snow!  TM:  2-mile warm-up, 5 miles @ 6:27 pace, and then 1 mile cooldown- 8 total. 

Progrid Rides (orange) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Ran 18 miles with Ed @ just about an 8min pace.  Was hurting a bit by mile 15, but hung on till the end. Now the taper for Boston officially begins. 

Progrid Rides (orange) Miles: 18.00
Weight: 0.00
Comments
From flatlander on Sun, Apr 03, 2011 at 13:18:42 from 75.199.63.146

Good luck on the taper, the hardest part.

From rAtTLeTrAp on Mon, Apr 04, 2011 at 16:15:06 from 75.196.79.8

Last week it seemed like boston was so far away still... Now all of a sudden two weeks seems like nothing. I can't believe it's so close! What are you shooting for this year?

From rockness18 on Tue, Apr 05, 2011 at 17:46:05 from 75.16.160.230

Low expectations...did the majority of my training on a TM, have far less base miles than previous marathons, and am 5 lbs heavier than the Fall. I'd be thrilled with anything near the 3:15 range.

You?

From rAtTLeTrAp on Tue, Apr 05, 2011 at 18:56:19 from 72.102.185.70

A PR would be nice(3:16:20), beating my friend's time from last year would be even better(3:14:07).

My goal was to requalify without the age handicap until I got injured in February and took most of the month off. Maybe if I eat my wheaties and have the wind at my back... :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.0011.000.0012.00

Took a couple days off to give my achilles a chance to calm down.  I'm on the edge with them, yet have been able to keep the situation managable.

Rain/snow out, so another TM run....1-mile warm-up, 5 miles @ 6:27 pace, stopped to change shirt/shoes, 4 more @ 6:27 pace, switched shoes and rung out 2nd shirt, 2 more @ 6:27 pace and had to call it quits due to a slippery TM.

Hoped to do a 5x4x3x2x1 workout @ 6:27- maybe a bit ambitious with the humidity in the basement, yet was still able to get some solid miles in.

Tangent 4 (blue) Miles: 4.00Progrid Rides (orange) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.009.500.000.0012.50

40's and windy...ran the "Pie Hill" course at a slow mp pace.  Tough hills, so I was pleased with my pace.  6 miles @ mp, 1-mile jog (uphill), another 3.5 miles at mp, and then closed out the remaining 2-miles at a moderate jog- 12.5 miles total w/9.5 @ 7:12 pace.  Felt happy with consistency- slowest mile was 7:19 and fastest was 6:54. 

Progrid Rides (orange) Miles: 12.50
Weight: 0.00
Comments
From flatlander on Thu, Apr 07, 2011 at 09:39:56 from 76.31.26.153

Nice run. How was your achilles on this one?

From rockness18 on Thu, Apr 07, 2011 at 17:54:00 from 75.16.160.230

I'm right on the edge...not screaming, not pain-free, and very aware/cautious. I think I'll make it to the start without a limp, but need to be very careful this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.000.000.008.00

8 slow mp miles on the TM:  7:30,7:24,7:18,7:13,7:08,7:03,6:58,6:53.

Progrid Rides (orange) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.003.001.508.00

Broke out a new pair of Tangents today- hope to use them in Boston.  50 degrees out!  Did 1-mile warm-up followed by 3-mile tempo (6:21 pace), and then 2-miles worth of quarters (6x400), and a 1-mile cooldown- 8 miles total.  Legs were a bit dead due to mostly mp miles this week.  I've run only 40, but 30 @ mp or faster. 

Tangent 4 ('11) Miles: 8.00
Weight: 0.00
Comments
From rAtTLeTrAp on Sat, Apr 09, 2011 at 00:03:21 from 69.96.168.2

Gotta love new shoes! I started breaking mine in last week.

It looks like there's going to be an FRB meetup at the Radisson on Saturday at 6pm. Will you be in town that early?

From rockness18 on Sat, Apr 09, 2011 at 10:41:02 from 75.16.160.230

I wish I could...preaching on Sunday morning in CT (Palm Sunday), so won't arrive into Boston until early evening Sunday.

btw- you're 20-miler the other day was awesome...way to finish strong! I'll keep an eye out for the guy in flames.

From rAtTLeTrAp on Sat, Apr 09, 2011 at 10:51:49 from 69.96.168.2

It might be a little cold for the flaming shorts. The extended forecast wasn't too promising, rain, snow, blah. What wave/corral are you in? I'm 1/7 #6945

From jtshad on Sat, Apr 09, 2011 at 11:58:40 from 69.20.183.178

Good luck at Boston. Did you know that Saucony has discontinued the Tangents? Look at the Fastwitch or Mirage as a new shoe or buy as many Tangents as you can!

From rockness18 on Sat, Apr 09, 2011 at 20:09:14 from 75.16.160.230

Rattletrap- I'm 3520, not sure which corral that puts me. We should be in the same wave though.

Jeff- I was wondering. I'm seriously bummed- it's the most confortable feel I've found for distance. Fastwitch is too light for me, so I've already ordered a pair of Mirage's to help get a feel. If I don't like them I may order a few pairs of the Tangents, yet they won't last forever.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.004.000.008.50

Gorgeous out today!  Ran 2 miles at a firm pace (6:40,6:29) and then jogged 2-miles more slowly before hitting the track.  Decided to run 2-more firm miles (6:23,6:11) to see how I'd feel on a flat surface- second mile is faster due to picking things up on the final lap.  Jogged an extra 2.5 miles on the way home slowly to complete 8.5 for the day. 

Tangent 4 ('11) Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.800.000.000.0011.80

Ran 11.8 miles with Ed at just under an 8min pace.  Boston's getting close!

Progrid Rides (orange) Miles: 11.80
Weight: 0.00
Comments
From flatlander on Mon, Apr 11, 2011 at 09:38:46 from 76.31.26.153

Good job, your taper looks just right.

From rockness18 on Mon, Apr 11, 2011 at 09:54:54 from 75.16.160.230

thanks! I've never that confident going into Boston- always feel a month or two short of training. I'm just hoping my Fall training carries over a bit when it comes to the distance. thanks for the encouragement offered during this stretch- it goes a long way!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.005.000.009.25

Did a Yasso 800 workout on the TM...started with a 2-mile warm-up and then did 10 sets of 800 w/.25 jog between sets.

1st 3 sets:  2:58,2:58,2:58

2nd 3:  2:56,2:56,2:56

3rd 3:  2:54,2:54,2:54

Last set:  2:52

Felt good at the finish- tired, but not exhausted.  These would probably translate 5-10 seconds slower outside, yet I kind of liked having to keep up w/the TM and not think about pace.  It was good to get a consistent leg turnover going.  Ended up doing total of 9.5 miles. 

Tangent 4 ('11) Miles: 9.25
Weight: 0.00
Comments
From allie on Mon, Apr 11, 2011 at 19:41:42 from 161.38.218.168

awesome yasso workout. i am a believer in the yasso theory.

sub-3!

From rockness18 on Tue, Apr 12, 2011 at 13:16:37 from 75.9.135.6

thanks...I may have the speed for a sub-3, yet my endurance may not be there yet for this Spring. I'm going to run this one more conservatively and then go for it in the Fall.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

50's out w/light rain.  Headed out and did 6 miles @ just under a 9:22 pace. 

Progrid Rides (orange) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.001.000.007.00

Raining out- ran 7-miles on the TM @ 9min pace, throwing in 16 x 100m @ 6min pace w/in the run.

Progrid Rides (orange) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.000.005.00

Last run before Boston...60 degrees out!  Ran . 5 warm-up and then a 3-mile tempo (6:32,6:15,6:22) started flat, 2nd mile downhill, and third mile was rolling...finished w/1.5 cooldown- 5 miles total.

Tangent 4 ('11) Miles: 5.00
Weight: 0.00
Comments
From JimF on Fri, Apr 15, 2011 at 09:15:05 from 68.53.178.242

Good luck at Boston!! You have put in a lot of work and it will pay off. I hope the weather is great and look forward to hearing about it. Enjoy the experience!

From jtshad on Fri, Apr 15, 2011 at 12:50:27 from 204.134.132.225

Have a great run in Boston and have fun!

From derhammer on Fri, Apr 15, 2011 at 17:31:41 from 192.156.110.39

Good luck, man. You are going to kill it!

From flatlander on Fri, Apr 15, 2011 at 18:28:14 from 198.207.244.102

Looking forward to your race report, this could be a big one.

From rockness18 on Sat, Apr 16, 2011 at 13:09:31 from 75.16.160.230

thanks guys! I'm not sure what to expect, but plan on giving it my best!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I've decided to take these last 3 days completely off.  Partly because I want the achilles fully rested and partly from the success of taking 3 days off for my last marathon- seemed to help.

This is the first year that I'm am completely uncertain about goals.  My fastest Boston Marathon was 2 years ago in 3:13- I was extremely well prepared, but then dealt with illness (strep throat), was exhausted at the starting line (way to much walking + shivering for 2 hours pre-race in the cold), and ran against a steady headwind.

Last year I was less prepared training wise and finished with a 3:15.  I had been injured in Dec/Jan and then had the flu the weekend of the race.  I definitely pushed things and ended up in the medical tent severely dehydrated. 

This year my base mileage is down.  I barely ran over 100 miles in January, doubled my mileage for February, and then got up over 300 miles in March.  This is the first marathon I've run without doing any pre-races- 1/2's, 10k's, 5k's, etc.- nothing!  Also, I struggled through a few achilles issues in March with my increased mileage- they're still a bit sore, but have improved significantly over the past couple weeks.  My weight is 4-5 heavier than my Fall marathon, yet my training runs are as fast as ever.  I'm as healthy as ever and looks as though I'll get the proper rest (8 hours the past couple of nights and plan on 8 again tonight).

As I analyze everything for Monday, I must also factor a 3-year base of averaging 3,000 miles of running per/year.  If the weather report holds, the temperature and winds will also be working in my favor.  With this all in mind, here is my best stab at 3 different goals...

1) Establish a new pr for Boston (sub-3:13)

2) Break 3:10

3) Get a new pr (sub-3:06:59)- I know I have the speed, it's just a matter of how I feel going into the final 10k.  Endurance is my only concern.

All in all, I'm keeping my expectations low and will probably know by mile 4-6 which goal to really zone in on. 

Weight: 0.00
Comments
From flatlander on Sun, Apr 17, 2011 at 07:35:28 from 76.31.26.153

Great pre-race analysis. Hoping for the best. Stay off your feet today!

Race: boston marathon (26.2 Miles) 03:24:39
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.2016.000.000.0026.20

Rough finish to a gorgeous day.  I put myself in position to pr in this particular race, but it wasn't in the cards today.  There is nothing to blame except inadequate training for the distance.  I was in shape for a 15-20 miles race and I knew it, yet hoped I could stretch a few extra out there.  Here's a very straightforward report...

1- 6:44

2- 6:37

3- 6:46

4- 6:42

5- 6:59

6- 6:55

7- 6:50

8- 7:02

9- 6:59

10- 7:03

11- 7:15

12- 7:13

13- 7:22

14- 7:13

15- 7:29

16- 7:08

17- 7:40

18- 7:50

19- 7:36

20- 7:54

21- 8:27

22- 7:43

23- 7:55

24- 8:10

25- 8:57 (at this point I saw my family, pulled my 13-year-old out of the crowd, and she ran/walked the rest of the way with me.  I wasn't sure how the officials would react, but even the police were cheering for us.)

26- 13:14

Official time:  3:24:39

Probably went out way too fast, yet gave it my best as long as I could.  Hope to heal quickly and get a stronger base in for a Fall marathon.  Congrats to the other bloggers who ran well today! 

Tangent 4 ('11) Miles: 26.20
Weight: 0.00
Comments
From Bob on Mon, Apr 18, 2011 at 22:16:46 from 99.37.51.192

Dave, that's still a decent time given the things you've mentioned. Rest up and recharge for the next battle. Congrats on another Boston mary!

From JimF on Mon, Apr 18, 2011 at 22:23:52 from 12.189.106.2

I know it is not what you wanted but another marathon completed and sounds like you made a memory at the finish. In a few years that may be more important than a PR!

From AZDesertmonsoon on Mon, Apr 18, 2011 at 22:31:30 from 63.226.53.170

Congrats on a day your daughter will never forget.

From flatlander on Mon, Apr 18, 2011 at 22:36:11 from 198.207.244.102

Congratulations, great job. That was a weird unpredictable course today. Great that you could run some of it with your daughter, that was certainly worth more than the time, and I'm sure you'll get your sub-3 soon.

From Dan on Mon, Apr 18, 2011 at 22:46:21 from 65.48.45.194

I think the ending is well worth the time. Awesome, I know how I get when I see my girls at the end of a marathon. Congrats man!

From jtshad on Mon, Apr 18, 2011 at 22:47:42 from 69.20.183.178

Congrats on a solid race. Those kind of days are hard to gauge where you feel good and the weather and energy is there. Gauging the effort early for later in the race in those conditions is a challenge...and you went for it. Good job!

From allie on Tue, Apr 19, 2011 at 17:01:15 from 161.38.218.168

nice race -- i think it's great that you went for it and you came out with a solid time. sounds like a great finish running with your daughter.

From rockness18 on Thu, Apr 21, 2011 at 19:14:25 from 75.16.160.230

thanks all! I feel privileged just to be able to run on such an awesome day. It's great to see how many bloggers did well.

From RunnerAdam on Fri, Apr 22, 2011 at 03:32:42 from 72.219.188.145

I think we followed the same game plan. A beautiful day and tricked again by a fast first half. Someday we'll figure out how to get through those hills and still have energy on the other side!!

From RivertonPaul on Fri, Apr 22, 2011 at 15:09:10 from 67.42.27.114

Very cool finish memory.

From rAtTLeTrAp on Sat, Apr 23, 2011 at 12:49:11 from 75.248.172.51

I'd trade that finish for a PR any day. You did your best and kept your priorities in order when things got ugly. Very inspiring.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.256.000.000.007.25

Felt good, so thought I'd start running again today.  Ran our local road race.  Planned on running slow, but noticed my first my come in at 7:31.  Decided to just keep a steady feel and ran mile 2 in 7:18 against the wind and with a slight uphill section.  Mile 3 was an easy 6:56- included a bit of wind in my favor.  Mile 4 was slightly uphill against the wind, yet still managed a 7:06.  Took mile five through 1/2 mile of trails and back onto the road with wind at my back- 6:57 and then decided to just pick it up a bit for the 6th mile before hitting the steep hill at the end- 6:38.  Jogged the final mile in as a cooldown- pleasantly surprised by the ease of running just a few days after Boston- 7.25 miles total. 

Progrid Rides (orange) Miles: 7.25
Weight: 0.00
Comments
From jtshad on Tue, Apr 26, 2011 at 10:34:09 from 204.134.132.225

Glad you are feeling good, great run. Don't push too fast and get yourself injured. Looking to be a good year for you again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.505.000.000.009.50

Low 40's out- ran 9.5 miles through the hills, 5 of them at 7:23 pace (slow mp).  Also, weighed in at 180lbs- 3 heavier than last year at this time- not bad considering how little I've been able to run outdoors through the winter.  Injury free, so I feel in great position for a fast 2011. 

Progrid Rides Miles: 9.50
Weight: 180.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.506.000.000.007.50

Raining out...ran on TM: 1-mile warm-up, 6-mile mp (7:13,7:08,7:03,6:58,6:53,6:48) and .5 mile cooldown- 7.5 miles total. 

Progrid Rides (orange) Miles: 7.50
Weight: 0.00
Comments
From Dan on Sat, Apr 23, 2011 at 20:47:25 from 24.209.83.20

Way to get back at it so fast

From flatlander on Sun, Apr 24, 2011 at 07:57:08 from 76.31.26.153

Looking great so soon after Boston. I am grudgingly admitting to myself that TMs have their place, have started using mine a lot more lately.

From JimF on Tue, Apr 26, 2011 at 20:41:37 from 74.93.241.26

You are running strong so soon after Boston. Great job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.000.000.009.00

80 degrees out.  Ran 9 miles through the hills.  Walk/ran the last mile because my feet are still sore from Boston.  May do trails for the next few days. 

Progrid Rides (orange) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.503.000.000.0012.50

Ran 12.5 miles, 3 @ slow mp.  Eight of the miles were done on trails to help my feet recovery from the Boston beatdown. 

Progrid Rides (orange) Miles: 12.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.501.001.000.009.50

Ran while two of my girls went alongside on their bicycles.  We stopped by the track, so I could help my 7th grader learn the concept of interval training.  She's running the mile this year and has decent endurance, but wants to increase speed.  We did 4 x 200 @ about a 6min pace for each one (ranged between 5:55 and 6:23 on my garmin).  Then they hopped back on their bike for a total of 9.5 miles in all. 

Really liked my new shoe, Saucony Mirage- much better cushioning then the Tangents for the forefoot. 

Saucony Mirage (red/black) Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.508.000.000.009.50

Beautiful day out...ran .25 warm-up and then started a good, firm mp run through the hills- started off with 4 solid miles (6:54,6:54,7:13,6:47) and then jogged .25 before moving into a second solid set of 4 miles (6:48,6:27,6:47,6:28)- jogged the last mile- 9.5 miles total. 

Saucony Mirage (red/black) Miles: 9.50
Weight: 0.00
Comments
From rAtTLeTrAp on Mon, May 02, 2011 at 23:12:34 from 24.22.239.183

6's through the hills? That does sound pretty solid! Nice work.

From flatlander on Mon, May 02, 2011 at 23:18:31 from 76.31.26.153

Nice run, good start to the week.

From rockness18 on Tue, May 03, 2011 at 06:20:17 from 75.16.162.210

thanks guys! 1st section was a bit uphill and in the second section the hills worked in my favor.

From Bob on Tue, May 03, 2011 at 09:28:40 from 163.191.30.14

Back on the horse I see. A "good, firm mp run through the hills". You had me until the hills part!! Great work.

From rockness18 on Fri, May 06, 2011 at 20:47:03 from 75.16.160.230

yeah, I guess it was more 10k pace. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Ran 9.5 miles through the hills @ 8:30ish pace. 

Progrid Rides (orange) Miles: 9.50
Weight: 0.00
Comments
From flatlander on Wed, May 04, 2011 at 11:06:28 from 76.31.26.153

You are back at it very quickly. Do you have another race set up already or are you just being diligent?

From rockness18 on Fri, May 06, 2011 at 20:51:16 from 75.16.160.230

There's a road race that takes place in our town in mid-June. In fact, it's an event that first got me into running. I've cut my time from 61 minutes to 48 over the past 5 years. Just hoping to get in stride for my 5th pr in a row.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.001.5010.00

Ran w/my wife the Litchfield Road Race course and veered over to the track for a little speedwork as well.  After 5 miles of running (slow) did 6x400 on the track (78,76,77,78,78,78).  Feel good about those times and would like to get in the low 70's by the end of summer.  Ran 10 miles total. 

Saucony Mirage (red/black) Miles: 10.00
Weight: 0.00
Comments
From flatlander on Mon, May 09, 2011 at 10:54:39 from 76.31.26.153

Good quarters, very evenly paced too. Great job.

From rockness18 on Tue, May 10, 2011 at 18:37:55 from 75.16.160.230

thanks...I was exhausted!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

Had a small window of time to run, so used the basement TM:  1-mile warm-up, 5-mile tempo (7:13,7:08,7:03,6:58,6:53) and 1-mile cooldown- 7 total. 

Progrid Rides (orange) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.003.000.007.00

No time to run during the day, so ran on the TM at 10pm...3 miles progressive warm-up, then 3 mile hard tempo (18min), and then 1-mile cooldown for 7 miles total.

Tangent 4 ('11) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.507.001.000.009.50

Low 70's w/a light wind out.  Ran 4-mile tempo, first 2 downhill and second 2 up (6:41,6:42,7:09,6:40).  Really killed myself on the 4th mile, so walk/jogged a quarter before moving into a 2nd tempo which was lighly rolling, but more down than up (6:43,6:42,6:47).  Jogged another quarter and then decided to push  one more hard mile to see what I could squeeze out while tired.  Ran it in 6:31.  Finished w/a 1-mile cooldown.  My average pace for the 8 harder miles was 6:45- did 9.5 total. 

Saucony Mirage (red/black) Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.002.000.008.00

Did 1-mile warm-up before starting a 3-mile tempo on the road race course (6:36,6:56,6:46), jogged 2-miles, and then ran one last firm mile (6:13) before a 1-mile cooldown- 8 miles total. 

Progrid Rides (orange) Miles: 8.00
Weight: 0.00
Comments
From Dan on Wed, May 11, 2011 at 23:03:57 from 24.209.83.20

Keeping strong I see. How's the weather up there treating you?

From rockness18 on Thu, May 12, 2011 at 20:51:58 from 75.16.160.230

Dan, thanks! Weather's cooperating well. It's been nice transitioning for 70% TM to 70% outside! How's the running going? What's your next big race?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.0011.75

It was actually hot outside today.  Ran 11.75 slow miles- got a little drained towards the end. 

Progrid Rides Miles: 11.75
Weight: 0.00
Comments
From jtshad on Fri, May 13, 2011 at 10:57:05 from 204.134.132.225

Great week of running so far.

From rockness18 on Sun, May 15, 2011 at 20:19:13 from 75.16.160.230

thanks Jeff!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.001.000.008.00

Ran 6 miles w/my wife @ a slow pace, 5 of them through the woods on trails.  We then took seperate routes home, I picked it up for one mile (5:48) and then jogged the final mile home- 8 miles total.  It felt good to cut loose for a bit and I can tell my legs are gaining strength. 

Saucony Mirage (red/black) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.500.507.00

Ran down to the track with my daughter and did 2 quarters w/her @ 6min pace and then ran 8x100 before jogging back home- 7 miles total. 

Saucony Mirage (red/black) Miles: 7.00
Weight: 0.00
Comments
From Dan on Mon, May 16, 2011 at 23:19:10 from 24.209.83.20

Nice to run with the daughter I bet :) Hey to answer your question the other day, I plan on running the air force marathon, its local and September 17th. There is an outside shot of me bumping up 2 weeks and going to Michigan and running the 3rd. Not 100% yet, what do you have upcoming?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.004.000.007.00

No time to run today (or past 2 days).  Hopped on the TM at home and did 3-mile warm-up, 3 mile "tempo" (6min pace), took a 2-minute breather, and did one last mile @ 6min pace- 7 miles total.

Tangent 4 ('11) Miles: 7.00
Weight: 0.00
Comments
From rAtTLeTrAp on Wed, May 18, 2011 at 18:23:10 from 69.96.136.252

7 miles is pretty good for having no time.

From rockness18 on Thu, May 19, 2011 at 14:36:26 from 75.16.160.76

:)...yeah, that time finally came at 10pm.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.258.000.000.0011.25

Ran outside in the pouring rain- the hilly course towards Morris and through Whites Woods.  Broke up a few slow mp miles- 4 mp miles (7:11,7:00,7:29,7:13) jogged a mile, 2 mp miles (7:01,7:05), jogged a mile, 2 more mp miles (7:06,6:57), and then jogged 1.25 cooldown- 11.25 miles total. 

Progrid Rides (orange) Miles: 11.25
Weight: 0.00
Comments
From JimF on Thu, May 19, 2011 at 09:57:01 from 68.53.178.242

Nice run in the rain! Hopefully it wasn't cool like it has been here.

From rockness18 on Thu, May 19, 2011 at 14:37:28 from 75.16.160.76

thanks...it was a refreshing type temperature- was sweating, yet felt cooled down by the rain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.501.001.000.0013.50

Ran the dreaded "Pie Hill" course through the hills:  Started by keeping an 8:30 pace over the first 5 miles and then picked it up a tad for two miles (8:12,8:13), jogged 1/2 a mile and then progressively picked it up over the next 3 miles (8:00,7:47,7:22), jogged another mile and then turned it up to see what I could do after 11.5 miles of jogging (6:15)- very happy with that mile and then jogged it in slowly for 13.5 miles total.

Progrid Rides Miles: 13.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.501.002.007.50

Thunderstorms brewing...went to the gym and did 3-mile warm-up on TM, ran 22 minutes w/every other minute @ 5:30 pace, jogged another 1/2 mile and then finished w/a 6min mile for 7.5 miles total.  I was a sweaty mess!

Saucony Rides (yellow) Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles slowly with my wife.

Saucony Rides (yellow) Miles: 6.00
Weight: 0.00
Comments
From rAtTLeTrAp on Tue, May 24, 2011 at 18:57:21 from 72.102.99.137

I get in trouble if I talk like that about running with my wife :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.502.502.500.0011.50

Close to 80 degrees out and muggy.  Planned to run a couple of tempo's, so warmed up a mile before throwing down the first 2.5 mile tempo (6:24, 6:04, 3:15), and then crossed paths with Ed.  He was in the midst of a 10-miler and I was already close to toast with the humidity, so I decided to see if I could stick with him at a firm pace for a while through the hills.  He was running between 7:40 and 8min pace for a couple of uphill miles before things leveled out and then I timed out another 2.5 tempo (7:14, 7:18/uphill, 3:35).  We jogged the rest in from there- I ended up w/11.5 miles total. 

Saucony Mirage (red/black) Miles: 11.50
Weight: 0.00
Comments
From Dan on Tue, May 24, 2011 at 19:55:02 from 99.91.114.41

way to tough out those miles- the heat kills me so that is some nice effort.

From rockness18 on Thu, May 26, 2011 at 15:20:23 from 75.16.160.76

thanks! I'll still go w/80 degrees over 20 anyday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.502.000.000.0013.50

80's out when I started and cooled down as I went along.  Ran first 10 of "Pie Hill" @ 7:40 pace and then trotted in extra 3.5 more slowly- 13.5 miles total. 

Progrid Rides Miles: 13.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

Low 80's- ran very slowly- 8.75 miles.  Glad to get that one over with!

Progrid Rides (orange) Miles: 8.75
Weight: 0.00
Comments
From flatlander on Thu, May 26, 2011 at 19:56:18 from 198.207.244.102

Good miles this week, especially the discipline to run in that heat.

From rockness18 on Fri, May 27, 2011 at 13:02:32 from 75.16.160.230

thanks! You probably know hot weather better than me. I used to live in FL, yet I think Texas takes the cake.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.002.500.008.00

Turned 41 today...felt it!  Ran with Ed down to the track- very hot and humid.  We did some "semi-speedwork" in the heat- 400 (88 sec), 800 (3:20), 1-mile (6:24), 800 (3:06), and 400 (84 sec)- jogged lapped between sets and then jogged home- 8 miles total.  Did I mention it was hot outside?  Glad to get that one under my belt!

Saucony Mirage (red/black) Miles: 8.00
Weight: 0.00
Comments
From flatlander on Sat, May 28, 2011 at 13:40:00 from 76.31.26.153

Well, you sped up on the second set, so I would call that more than just getting it done, looks like a good solid workout.

From rockness18 on Sat, May 28, 2011 at 20:15:04 from 75.16.160.230

thanks- I'm not acclimated to the heat quite yet, so it took me half the day to feel normal again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.507.000.000.009.50

The plan was to get a nice steady run in- it's still quite hot out and all I was looking for was miles.  Found myself picking up the pace a bit and ran the first 7 miles through hills at a 7:18 pace- I gave myself 2 "mulligans" in the middle (.25 mile slow jog) to "cheat" a bit on the hills, and then halfway through mile 8 decided to jog in the final two.  Felt ok. 

Saucony Rides (yellow) Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles w/my wife through the hills of Milton- sluggish, yet good recovery run. 

Progrid Rides Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.250.006.25

Heat wave + no time to run during the day.  Did an evening TM workout in dank, humid basement.  3 mile warm-up and then 3.25 miles @ 6:27 pace (1 min break in middle for water).  Too humid to keep going. 

Tangent 4 (blue) Miles: 6.25
Weight: 0.00
Comments
From derhammer on Fri, Jun 03, 2011 at 13:14:51 from 192.156.110.33

Wow - I can't think of anything less motivating than that! Nice job to get done what you did.

From rockness18 on Fri, Jun 03, 2011 at 18:11:04 from 75.16.160.230

Thanks...not a fun run for sure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.501.003.000.0011.50

Real humid again.  Did TM at the gym- 3 mile warm-up, 6 x 800 (3min, 2:58, 2:56, 3min, 2:56, 2:52)- 8 miles total.

 

Did 3.5 miles slowly on TM at home.

Progrid Rides Miles: 3.50Saucony Mirage (red/black) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.502.000.000.0011.50

Ran 2 miles with my daughter in 16:30 and then did a 9.5 miles loop on my own.  Achilles were sore today- not good!  I'll need to run easy for a few days. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Achilles still sore...slogged 9.5 miles, 6 of them slowly through Whites Woods trails.  Hopefully this will go away soon. 

Progrid Rides Miles: 9.50
Weight: 0.00
Comments
From Bob on Sat, Jun 04, 2011 at 13:25:55 from 99.148.150.57

Darn! I wish you had better news about your achilles. I hope my ideas didn't cause more issues. Get well soon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 10 miles w/Ed @ 8:15 pace.  Beautiful out- achilles still sore, yet much better than earlier in the week. 

Progrid Rides Miles: 10.00
Weight: 0.00
Comments
From flatlander on Sun, Jun 05, 2011 at 10:43:08 from 76.31.26.153

Glad your achilles is behaving. That's a tough one, I've had it off an on for more than 2 years now, very persistent.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 slow miles w/my wife. 

Progrid Rides Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Did 9.5 miles out in the heat @ just under 8:40 pace- achilles still sore.

Progrid Rides Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.501.000.000.009.50

Did 9.5 miles again in the heat @ about an 8:25 pace- achilles a little less sore today. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

Hot and humid out- 93 degrees and sunny when I left.  Decided to run the Road Race and see how far I could manage in the heat.  Started strong w/2 firm miles (6:08,6:37), stopped for water at a spicket and pushed another mile and a half or so until the next spicket (stopped my watch while drinking)- kept it firm for 5 miles total (6:32,6:50/water in middle, 6:36)- 6:33 avg pace for the 5 miles- jogged it in for 7 miles total. 

If the road race this weekend (1pm start) is as hot, I'm in trouble!  Good to run at a firmer pace today- tiny bit of achilles irritation, but not as bad. 

Saucony Mirage (red/black) Miles: 7.00
Weight: 0.00
Comments
From rAtTLeTrAp on Wed, Jun 08, 2011 at 18:30:06 from 69.96.161.129

I don't know how you do it in that heat! I struggle when it's in the 60's.

From Dan on Thu, Jun 09, 2011 at 21:46:15 from 24.209.83.20

I feel ya on those hot humid days, had many of those lately- nice job.

From JimF on Fri, Jun 10, 2011 at 09:27:59 from 67.173.26.234

The heat has been a tough for this early in the summer. A 1 pm start time for a race in this weather will be tough. Good luck!

From rockness18 on Fri, Jun 10, 2011 at 20:52:40 from 75.11.10.95

thanks guys...I'm not sure how to approach the race this weekend. Honestly, I feel good, but last for just a couple miles at a time going hard in anything over 80 degrees.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

Mid-90's and wanted to get a tempo in before going to Red Sox/Yankees game.  Did TM workout at the gym (79 degree temp for AC)- 2 mile warm-up and then a quick 5 (6:22,6:18,6:15,6:10,6:00)- 7 total and was a sweaty mess!

Game delayed until 10:30pm, but worth the wait.  Go Sox!

Saucony ProdGrid Kinvara Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.250.000.006.25

Little cooler out- high 70's.  Was going to take 2 days off before the road race this weekend, but decided my mileage really isn't high enough to justify a taper.  Went 6.25 miles, part road and part trail alongside 2 of my girls riding bikes.  Did mile 5 and part of mile 6 at 6:45 pace to try to get a bit of a feel for this weekend.  I'm not sure if I'm up for 7 on a challenging course at 1pm start time.  We'll see...stay positive.   

Progrid Rides Miles: 6.25
Weight: 0.00
Race: Litchfield Road Race (7.1 Miles) 00:47:44, Place overall: 106
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.007.100.009.60

Very happy with today's time- pr'd by about 20 seconds for this course.  There's a very steep hill (9% grade) that goes down at mile 1 and up at mile 7.  The achilles were sore today, so I wasn't sure how long I'd last.  Started a bit more conservative than last year.  I'll have the official time later, but here's the splits according to my garmin...

Mile 1:  5:51 (12 seconds slower than last year)

Mile 2:  6:32 (2 seconds slower)

Mile 3:  6:38 (2 seconds faster)

Mile 4:  6:57 (5-10 seconds faster)

Mile 5:  6:42 ( this was the breakthrough- right around 7min last year)

Mile 6:  6:46 (same as last year)

Mile 7:  7:43 (just holding steady on the hill and able to pick it up again on the straight away)

Final .1:  :32 (able to kick in a 5:20 pace for the final stretch)

Total time:  According to garmin 47:45...I'll put the official time down later (47:44).  Very satisfied with the run!

 

Saucony Mirage (red/black) Miles: 9.60
Weight: 0.00
Comments
From rAtTLeTrAp on Sun, Jun 12, 2011 at 15:14:51 from 72.102.200.28

Congrats! How was the temp?

From Bob on Sun, Jun 12, 2011 at 18:37:59 from 99.148.150.57

Great job on the PR!

From jtshad on Mon, Jun 13, 2011 at 15:49:18 from 204.134.132.225

Nice race, congrats on the course PR! You are running strong!

From flatlander on Mon, Jun 13, 2011 at 19:03:47 from 76.31.26.153

Looking really good, that's a very impressive trip up that 9% hill.

From Dan on Mon, Jun 13, 2011 at 21:09:04 from 99.91.114.41

Nice run man- that's a serious workout to boot.

From rockness18 on Thu, Jun 16, 2011 at 15:18:43 from 69.183.229.130

thanks guys! temperature was ideal (high 60's) and probably had most to do with my pr.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

10 miles outside- 8 @ about an 8:10 pace. 

4 in evening on TM @ 9min pace.

Progrid Rides Miles: 4.00Progrid Rides (orange) Miles: 10.00
Weight: 0.00
Race: Solstice Sprint 5k (3.1 Miles) 00:19:50, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.600.006.60

Ran with my oldest daughter a local 5k.  It was 80 degrees out and partly cloudy- a little warm, but not that bad.  There were about 200 runners, but few high schoolers out. 

Mile1:  6:17 (2/3 of it was uphill- a little bit rolling).

Mile 2:  6:43 (more uphill than downhill)

Mile 3:  6:16 (more downhill than uphill...nobody near me, so lost focus a bit, probably could have run closer to 6min pace)

Last .1:  5:33 pace

Overall, I was 2 seconds slower than my pr on this course.  It's a challenging run and w/a little more focus I could have easily chopped 10-15 seconds off my time.  Feeling good though about my running.  My daughter got first place for her age group- it was fun running this with her!

Progrid Rides Miles: 3.00Saucony Mirage (red/black) Miles: 3.60
Weight: 0.00
Comments
From Dan on Wed, Jun 15, 2011 at 22:01:43 from 98.103.86.233

That sounds like a great race to run with the daughter :)

Hey how are you liking the Mirage? I was thinking of getting some.

From flatlander on Thu, Jun 16, 2011 at 10:30:43 from 76.31.26.153

Your running is looking very good right now, good job.

From rockness18 on Thu, Jun 16, 2011 at 15:21:39 from 69.183.229.130

thanks guys! I actually like the mirage. It's a much different feel than the tangents, yet it seems to have more support. I'm going to use them in my half marathon and if they do well try a full marathon in them. The Kinvaras seem much lighter, yet with my achilles issues, it's impossible for me to use them without pain.

From JimF on Thu, Jun 23, 2011 at 19:48:15 from 67.173.26.234

I missed this one. Nice race and awesome to see your daughter taking an interest in running. Keep up the good work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.002.000.0010.50

75 out and pleasant.  Ran 10.5 miles w/2 firm ones at mile 2 (6:17) and mile 7 (6:02).  Went to the track and back by the back route. 

Progrid Rides (orange) Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Thunderstorms- did 3 miles on TM at the gym + leg workout on weights for the first time since last Fall.  May keep light weight training going through most of the summer to increase my leg strength. 

Progrid Rides Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.001.500.009.00

Ran 9 miles alongside two of our girls with bikes- mostly 8-8:30 pace.  We stopped at the track for a few laps of speedwork for my oldest.  We did 4 x 200 (43,42,40,40)- 5:20-30ish pace.  Miles 4-7 were on trails and then I kicked mile 8 in 5:58 before a final uphill "cooldown".  My 8-year-old impressed me be running two 200's barefooted on the track- 40 seconds each to prove she could keep up with us (she then got bored and played by a sandpile).  She's going to be a little speedster!

Saucony Mirage (red/black) Miles: 9.00
Weight: 0.00
Comments
From flatlander on Sat, Jun 18, 2011 at 19:47:27 from 76.31.26.153

Good job and great times with the family.

From Dan on Sat, Jun 18, 2011 at 20:51:17 from 24.209.83.20

I often get my girls to ride bikes when I am running. Every now and again we race... the 16 yr old on bike is a tough one- Nice day for you with the fam, good run

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles w/my wife- 3 of them on trails. 

Progrid Rides (orange) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.505.000.000.0012.50

Ran mid-afternoon in the low 80's- did 3miles w/my oldest daughter @ 9min pace, ran 2-miles @ mp (7:07,7:24), jogged a mile, ran another mp (7:16), jogged a mile, ran 2 more mp's (6:57,6:57), and then jogged the rest of the way in for 12.5 total- tough stretch to go w/out any water! 

Saucony Mirage (red/black) Miles: 12.50
Weight: 0.00
Comments
From flatlander on Tue, Jun 21, 2011 at 15:01:13 from 198.207.244.102

80s and no water? Good job, especially on the repeats.

From rockness18 on Wed, Jun 22, 2011 at 22:07:18 from 75.26.150.221

thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.000.000.004.00

20 minutes of weights at the gym + quick 4 miles on TM- 2 at mp (6:58,6:48).  Hope to get an evening run in after meetings and dinner. 

Progrid Rides (orange) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.005.000.009.00

Thunderstorms, so did TM workout...

2 miles warm-up

2 x 400@ 6min pace

2 x 800@ 6min pace

2 x 1200@ 6min pace

2 x 1600 @ 6min pace

Jogged .25 between all sets and kept things going continuously for 9 miles total (5 @ 6min pace).

Tangent 4 ('11) Miles: 9.00
Weight: 0.00
Comments
From allie on Wed, Jun 22, 2011 at 22:34:12 from 24.10.191.18

fast run. nice job!

From rockness18 on Thu, Jun 23, 2011 at 21:53:21 from 75.26.150.221

thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Ran 10.25 miles @ 8:30 pace in the pouring rain. 

Saucony Mirage (red/black) Miles: 10.25
Weight: 0.00
Comments
From Dan on Thu, Jun 23, 2011 at 22:55:25 from 24.209.83.20

Now that's my kind of run- nice work!

From rockness18 on Fri, Jun 24, 2011 at 14:04:51 from 75.26.150.221

felt like a kid!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.650.000.000.0013.65

4 miles on the TM slow + 20 min weights. 

Ran another 9.65 miles w/Ed- kept an 8:11 pace. 

Progrid Rides Miles: 4.00Progrid Rides (orange) Miles: 9.65
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.000.001.505.25

Headed down to the track and was planning to run 400's.  Got 2 in (78,76) before a thunderstorm struck.  Stayed up under the shed for almost an hour and then headed back home in the pouring rain.  Decided to give one hard mile on the way home and did it in 5:47.  Ran total of 5.25 and finally hit 60 miles for the first time since late March/early April. 

Saucony ProdGrid Kinvara Miles: 5.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.600.000.000.0013.60

Ran 13.6 miles, 3.5 of them with my wife.  Kept it at a nice, slow pace- 9-9:30ish most of the way. 

Progrid Rides (orange) Miles: 13.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

Ran 8.75 miles, 6 of them on trails, alongside 2 of my girls riding bikes. 

Saucony Mirage (red/black) Miles: 8.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.004.000.009.90

Did 20-min of weights at the gym and then went on a loop through Morris w/final 1.5 miles on trails.  It was mid-80's and humid, so I decided to break up my threshold miles.  Started w/1-mile warm-up and then 2-mile tempo slightly uphill (6:41,6:32) jogged two more slowly and then went into a 2nd 2-mile tempo slightly downhill (6:28,6:10) and then jogged the rest back to the gym- 9.9 miles total. 

Progrid Rides Miles: 9.90
Weight: 0.00
Comments
From flatlander on Wed, Jun 29, 2011 at 13:00:33 from 198.207.244.102

That is a great job in the heat, glad you were able to get all the miles in.

From rockness18 on Thu, Jun 30, 2011 at 22:31:48 from 69.183.251.99

thanks- it definitely wiped me out!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.001.500.009.25

Ran 2-miles down to the track w/2 of my girls on bikes.  Did 200 x 4 w/my 13-year-old (36.5,37.5,38,37.5) and then veered out into the woods for a few miles before finishing up back on the road.  Ran mile 8 hard (5:48) and did the last 1.25 as a "cooldown"- 9.25 miles total. 

Saucony Mirage (red/black) Miles: 9.25
Weight: 0.00
Comments
From rAtTLeTrAp on Thu, Jun 30, 2011 at 17:49:43 from 24.18.125.122

I don't think I've ever done a sub 6 mile, much less at mile 8. Nice!

From rockness18 on Thu, Jun 30, 2011 at 22:30:36 from 69.183.251.99

thanks...I think you're 5k pr is pretty close to mine though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Ran 9.5 miles with my wife through across Demming and into Goshen- keep just over a 9min pace. 

Progrid Rides Miles: 9.50
Weight: 0.00
Comments
From flatlander on Fri, Jul 01, 2011 at 18:25:00 from 198.207.244.102

Lots of good family time this week. Mine just wish me good luck and roll their eyes when I head out the door.

From rockness18 on Fri, Jul 01, 2011 at 22:30:25 from 69.183.251.99

:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.005.000.009.00

Went to the gym and did 20-min weights + TM:  3-mile warm-up, 5 miles hard (6:22,6:18,6:15, 2-minute water break,6:15,5:45), and closed w/1-mile cooldown- 9 miles total.

Tangent 4 ('11) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.256.250.000.008.50

I was hoping to get in my first 70-mile week before heading off for a mission trip tomorrow.  Jogged a mile, ran 6.25 at mp (6:48,6:56,6:35,6:58,7:00,7:05, stopped .25 into next mile), but shut it down a bit when my achilles started to feel the downhill towards the end.  Ran 8:50 total.  May be good for me to get rest this upcoming week (when it comes to running). 

Progrid Rides (orange) Miles: 8.50
Weight: 0.00
Comments
From flatlander on Sun, Jul 03, 2011 at 01:16:59 from 76.31.26.153

Good luck on your trip, what are you going to do? (Sorry if you already posted that.)

From rockness18 on Mon, Jul 11, 2011 at 21:44:49 from 75.16.160.226

thanks! Took our youth group to help clean up yards, paint homes, and run Kids programs- went to Northern Maine- went real well!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Was away for a mission trip all week and had no opportunity to run.  Got back yesterday and ran 11 miles- achilles was very sore. 

Progrid Rides Miles: 6.00Progrid Rides (orange) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran 8 miles outside at an 8:30ish pace- achilles still a bit sore.

Saucony Mirage (red/black) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.503.000.001.009.50

90 degrees out and sunny.  Ran first 3 miles at a slow mp (7:25 pace) and then jogged a slow mile leading to the track.  Did 4 x 400 (79,75,75,75) w/1 lap jog between sets and then jogged home for 9.5 miles total.  Achilles a little less irratated today. 

Saucony Mirage (red/black) Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.650.000.500.009.15

Ran 9.15 with 3 of the girls on their bikes (1/2 on trails) and stopped by a field to run a few sprints with my 13-year-old- .5 miles worth at her pace. 

Barefoot Miles: 1.00Saucony Mirage (red/black) Miles: 8.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.005.000.0013.00

Ran 7 miles on the TM at the gym- 2-warm-up, 3-tempo (6:27,6:22,6:18), 2-minute break, and then 2 more miles (6:27,6:22).

Ran 6 miles outside w/my wife in the evening. 

Tangent 4 (2) Miles: 6.00Tangent 4 ('11) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Ran 5 miles, partly through trails to get to a trail race and ran w/my 6-year-old daughter.  She did 1.9 miles in 18:30 (9:44 pace).  I thought it was pretty remarkable for her age.  She did the first mile in 9:20 and then just hung on for the last segment.  After the race I jogged home for 10.25 miles total. 

Saucony Mirage (red/black) Miles: 10.25
Weight: 0.00
Comments
From flatlander on Thu, Jul 14, 2011 at 23:34:48 from 76.31.26.153

Not only fast but she has some determination too. Good running to both of you.

From Dan on Fri, Jul 15, 2011 at 21:01:05 from 24.209.83.20

Nice running with the daughter! Hey welcome back home too.

From rockness18 on Sat, Jul 16, 2011 at 17:49:40 from 75.16.160.226

thanks! Yes, she's my determined one. Also, nice to be home!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 7.5 miles with my wife and then went an additional 2.5 to make it 10 even.  Achilles get sore around mile 8 or so.  Hoping a change in shoe might help. 

Nike Lunar Glides 2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.006.000.001.0016.00

Mid-80's out, so tried to find a route with decent shade.  Headed down Norfolk Road towards Goshen.  Did .25 warm-up and then 4 miles @ mp (7:10,7:10,6:56,6:47).  Walked for .25 miles and then did 2-more mp (7:13,6:42) before jogging then final 1.75 home- 8 miles total. 

Got back out after dinner, still humid, but got in another 8 miles while my wife accompanied me by bike- kept around an 8:40 pace and then ran mile 7 in 5:46...did very slow "cooldown" for mile 8. 

Nike Lunar Glides 2 Miles: 16.00
Weight: 0.00
Comments
From Dan on Sat, Jul 16, 2011 at 22:08:23 from 24.209.83.20

Nice run, good way to manage the weather

From flatlander on Sun, Jul 17, 2011 at 18:25:36 from 76.31.26.153

Good solid Saturday run there, that last mile is amazing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Spent the afternoon hiking and then ran 9 miles w/my daughter alongside on a bike. 

Nike Lunar Glides 2 Miles: 9.00
Weight: 0.00
Comments
From rAtTLeTrAp on Mon, Jul 18, 2011 at 13:38:46 from 75.244.178.180

Quality time :)

From rockness18 on Thu, Jul 21, 2011 at 17:28:57 from 75.16.160.226

No doubt!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.000.001.0014.00

Didn't get out until mid-afternoon.  It was hot, humid, but fortunately a little bit overcast.  Ran .25 miles as warm-up and then 3mp (6:59,6:53,6:40), jogged a mile and then did 4x400 at the track (76,75,74,74)...closed with a jog back home for 9 miles total. 

5 more on the TM @ 8:30 pace. 

Nike Lunar Glides 2 Miles: 14.00
Weight: 0.00
Comments
From JimF on Tue, Jul 19, 2011 at 11:57:15 from 12.189.106.2

Nice workout and very strong on those 400s. Looks like you might be able to smoke a 5k.

From rockness18 on Thu, Jul 21, 2011 at 17:28:24 from 75.16.160.226

Yeah, I'm ok for short spurts. Have you done the bike ride yet or is that still coming up?

From JimF on Sat, Jul 23, 2011 at 23:05:39 from 98.253.193.207

Yes, I did the bike ride last weekend. It was 170 mile ride across the state of Indiana. It was a pretty tough day but glad I did it. Now need to get back to running. You have any races coming up?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.650.000.000.008.65

Ran 8.65 w/3 of my girls who were on bikes- very sore today. 

Nike Lunar Glides 2 Miles: 8.65
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

4 miles on TM @ gym + 20min weights.

7.25 miles w/my wife @ slow pace.

Tangent 4 ('11) Miles: 4.00Nike Lunar Glides 2 Miles: 7.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.501.005.000.0011.50

98 degrees out, so did TM workout at the gym:  2 miles warm-up and then moved into a 5-mile threshold run (6:27,6:22,6:18,6:15,6:10).  Hope to get a second run in this evening- 7 miles total. 

Got outside and ran 4.5 miles in 97 degree weather- 1 of the miles in 7:35 (I'm calling it mp). 

Tangent 4 ('11) Miles: 7.00Nike Lunar Glides 2 Miles: 4.50
Weight: 0.00
Comments
From allie on Thu, Jul 21, 2011 at 23:29:05 from 24.10.191.18

that's hot. great pace, and nice job getting out and running in those conditions.

From flatlander on Fri, Jul 22, 2011 at 00:23:21 from 76.31.26.153

Good run in the heat, it's a country-wide epidemic this summer.

From rockness18 on Fri, Jul 22, 2011 at 14:31:48 from 75.16.160.226

Yes, hot!!!:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

Mid to high 90's and hot!  Heat index well over 100, so veered into the woods for a tiny bit of "relief"- ran 4 w/my wife and 7.75 total.  Lost a few pounds in the process. 

Nike Lunar Glides 2 Miles: 7.75
Weight: 179.50
Comments
From jtshad on Fri, Jul 22, 2011 at 20:02:22 from 69.20.183.178

A great week of running, especially in the heat! Keep up the good training and stay cool!

From Dan on Sat, Jul 23, 2011 at 00:08:04 from 24.209.83.20

Sweating off the pounds eh? The weather is brutal - I am feeling your pain.

From flatlander on Sat, Jul 23, 2011 at 18:00:03 from 76.31.26.153

Do you prefer the daytime or is that just how it works out? I avoid Mr. Sun whenever I can, he is not a friendly guy.

From rockness18 on Sun, Jul 24, 2011 at 22:06:09 from 75.16.160.226

thanks guys! I get out whenever the schedule permits. Had a few late night meetings/projects over the past couple weeks, so has been hard to get up early. Looks like the heat wave is calming down!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Ran w/Ed after dinner.  Hoped the heat would let up a bit as the sun was going to, but that was wishful thinking.  6.5 miles in I got nausous and a little light headed.  I told Ed to keep going while I found a water spicket in the woods.  He didn't want to leave me, but I told him to finish up.  He let me know he'd drive back and check on me.  I made it into the woods (walked .5 mile), poured water all over, drank, and then shuffled my way home.  I was fine, but definitely was right to have stopped runnning.  Overall did 10.5 miles- 6.5 at just under 8:30 pace and the final four at about a 9:15 pace.

Nike Lunar Glides 2 Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Tiny bit of relief from the heat this evening- ran 8 miles slowly w/my wife- 1/2 on trails. 

Nike Lunar Glides 2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

A bit of relief from the heat today.  Ran .75 warm-up and then 3-mile mp (6:54,7:03,6:43), 1-mile jog and then a 2nd 3-mile mp (6:40,6:56,6:52), and then ran final segment as a cooldown- 10 miles total. 

Saucony Mirage (red/black) Miles: 10.00
Weight: 0.00
Comments
From Dan on Mon, Jul 25, 2011 at 23:08:27 from 24.209.83.20

Nice MP miles. The heat has to make us stronger, right?

From rockness18 on Tue, Jul 26, 2011 at 00:13:14 from 75.16.160.226

I sure hope so...26 miles seems unimaginable at this point in the year! When's your next big race?

From flatlander on Tue, Jul 26, 2011 at 14:07:43 from 198.207.244.102

I had a very active imagination today and wasn't liking the conclusions.

From rockness18 on Tue, Jul 26, 2011 at 19:48:22 from 75.16.160.226

haha- nice!

From Dan on Tue, Jul 26, 2011 at 23:32:10 from 24.209.83.20

Sept 17th, Air Force Marathon... I need some cooler weather!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.003.000.0014.00

Did 1-mile warm-up and the planned to break into 3 miles of mp.  However, within the first 1/4 of mp a college aged guy who saw me running on the other side of the road decided to pick up his pace.  Something (pride/"i'm not as old and feeble as you think") kicked in that made me decide to step on it and keep his pace (according to garmin I shifted from 6:50ish to 6:10ish).  We both stopped at the street light about mile into the tempo (opposite side of street) and then he tried to step it up another notch to leave me in the dust (of course we never once acknowledged one another's existance) and so I stepped it up with him.  About 1/3 way into mile 2, I passed him and didn't look back for at least a mile and when I did, he wasn't to be seen.  So my mp turned into a threshold run (6:20,6:13,6:28)- being 85 degrees out I was absolutely wiped.  Jogged the rest for 7.25 total. 

Went out after dinner w/four of our girls.  They took bikes while I jogged to the track.  They ran 6 laps at the track and I was able to get in 2 miles before we all headed back- 6.75 miles total. 

Nike Lunar Glides 2 Miles: 14.00
Weight: 0.00
Comments
From allie on Tue, Jul 26, 2011 at 19:57:32 from 24.10.191.18

"i'm not as old and feeble as you think." ha ha. nice job wearing out the college guy.

From rAtTLeTrAp on Tue, Jul 26, 2011 at 20:05:04 from 72.102.86.28

That'll teach him, that little whippersnapper. I would have done the same, only he probably would have beat me :)

From rockness18 on Tue, Jul 26, 2011 at 21:59:03 from 75.16.160.226

I can't get too proud- he looked more like a football player than a track and field guy. Still...:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

Ran 9.75 miles @ just over an 8min pace. 

Nike Lunar Glides 2 Miles: 9.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

AM:  Ran 7.4 miles before leaving today for FL. 

PM:  4 miles on the worst hotel TM ever.  Held one hand on the side to make sure not to fall on the sudden moments of a loose belt.  Still a good workout!

Nike Lunar Glides 2 Miles: 11.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM:  4 more miles on the pathetic hotel TM.  Kept 8:40 pace on a very uneven belt.  Got good enough w/balance that I even let go with my hands.  Kind of like riding a bike w/out holding on to the handle bars.  Hitting the road for another 8-10 hours of driving today. 

PM:  Ran 6 miles w/my wife outside a Georgia hotel- kept 9:19 pace in the 97 degree/8pm heat. 

Nike Lunar Glides 2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Did 5 miles barefoot on the beach. 

Barefoot Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.001.000.000.0014.00

AM:  Ran 6 miles w/my wife on the beach.

PM:  Ran 8 miles on the beach- first 4 @ 9:40 pace, 2nd 4 @ 8:10 pace, including mile 5 in 6:38.

Nike Lunar Glides 2 Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.001.000.000.0014.00

AM: 6 miles on the beach w/my wife- 98 degrees.  Stopped 2x to jump in the ocean. 

PM:  8 miles on the beach @ 9min pace- mile 5 in 6:43. 

Tangent 4 ('11) Miles: 8.00Nike Lunar Glides 2 Miles: 6.00
Weight: 0.00
Comments
From Burt on Mon, Aug 01, 2011 at 13:37:54 from 206.19.214.144

Hey man. Haven't been to your blog in forever. I like the title. You're so close to it. Did you ever think you'd get this close?

From JimF on Tue, Aug 02, 2011 at 12:20:08 from 98.253.193.207

Its nice to have the option of jumping in the ocean on hot days. Enjoy your time at the beach!

From rockness18 on Thu, Aug 04, 2011 at 19:35:34 from 97.100.52.162

Burt- definitely not! However, still not sure if I can quite get it- time is not on my side when it comes to age. We'll see!

Jim- thanks, we're having a blast!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.002.000.000.0014.00

AM: Ran 6 miles on the beach w/my wife.

PM:  Ran 8 more miles on the beach- 2 of them @ 7:25 pace.

Nike Lunar Glides 2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM:  6 miles on the beach w/my wife.

PM:  8 more miles on the beach @ about 8:40 pace.

Nike Lunar Glides 2 Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM:  6 miles on the beach w/my wife.

PM: 8 more miles on the beach- did the 1st 4 in just over 8min pace...little slower on the way back in the 95 degree heat.

Achilles is improving.  The beach running seems to help. 

Nike Lunar Glides 2 Miles: 14.00
Weight: 0.00
Comments
From flatlander on Thu, Aug 04, 2011 at 13:00:16 from 198.207.244.102

Amazing running right now, looks like you are in the South somewhere, don't know how you can run so well in the afternoon heat. Good job.

From rockness18 on Thu, Aug 04, 2011 at 19:36:36 from 97.100.52.162

Atlantic Coast of FL...when things get rough, I just jump in the ocean.

From Dan on Thu, Aug 04, 2011 at 23:23:01 from 24.209.83.20

Beach running, must say I would like to be doing that as well. Nice use of the ocean water :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.001.000.000.0016.00

AM: Did my standard run w/my wife on the beach this morning and she decided to go an extra 3, so despite the 95 degree weather, I figured I'd join her the full distance. Jumped in the ocean 2x and ran the last mile around 7:30ish pace.

PM:  Ran 7 miles on the beach @ just under a 9min pace. 

Nike Lunar Glides 2 Miles: 16.00
Weight: 0.00
Comments
From flatlander on Fri, Aug 05, 2011 at 14:47:36 from 76.31.26.153

Really impressive running this week. Interesting that beach running improved your achilles, I would not have expected that.

From JimF on Fri, Aug 05, 2011 at 16:42:57 from 98.253.193.207

Impressive that the wife is pushing you to run extra miles!!

From rockness18 on Sat, Aug 06, 2011 at 17:21:48 from 71.1.226.2

I don't think the achilles are improving that much- just hurts less on the hard sand surface. Also, whether I run 5 miles or 90 miles in a week, they feel about the same. Hoping it'll just go away at some point.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

A little relief from the heat w/a TM run a Gold's Gym- 2 mile warm-up, 2 miles @ 6:49 pace, water break, and 2 final miles @ 6:49 pace.

Tangent 4 ('11) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM:  Staying at my parent's home in FL.  Ran 5.5 w/my wife and 8 overall.

PM:  6 miles @ the gym on the TM- just over 8min pace. 

Tangent 4 ('11) Miles: 6.00Nike Lunar Glides 2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.006.000.000.009.00

Ran 9 miles on the TM, including 2 mp sets of 3 @ 6:40 pace.

Nike Lunar Glides 2 Miles: 9.00
Weight: 0.00
Comments
From Dan on Mon, Aug 08, 2011 at 23:30:36 from 24.209.83.20

Beach to TM.... the breach had to be better, no?? Well done as usual.

From rockness18 on Tue, Aug 09, 2011 at 11:05:05 from 71.1.226.2

beach- way better!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.000.000.0014.00

AM:  Ran 2 miles w/my daughter, dropped her off, ventured out 3 more miles @ a 9min pace and then realized a good sized FL thunderstorm was almost upon me.  Raced the storm home (7:15,7:11,6:50) and finished in the pouring rain.  Just missed the brunt of lighting/thunder- whew!

PM:  6 miles on the gym TM @ 9min pace + 45 minutes leg work. 

Tangent 4 ('11) Miles: 6.00Nike Lunar Glides 2 Miles: 8.00
Weight: 0.00
Comments
From allie on Tue, Aug 09, 2011 at 23:22:40 from 24.10.191.18

way to beat the storm! nice job.

From rockness18 on Wed, Aug 10, 2011 at 20:57:44 from 71.1.226.2

9min pace felt like my max until I saw lighting bolts- amazing what a little fear can do!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.000.000.0013.00

AM:  6 miles on the TM @ 9min pace. 

PM:  Ran 7 miles on the TM, including 2 of them @ 6:40 pace. 

Tangent 4 ('11) Miles: 13.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.002.000.000.0016.00

Doing a little travelling today, so probably won't get a double in.  Ran 10 miles @ 9min pace and a humid, yet overcast morning. 

Got in an extra 6 in the evening, 2 of them at mp. 

Nike Lunar Glides 2 Miles: 16.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

AM:  6 miles on TM + 20 minutes legwork. 

PM:  6 miles outdoors, 2 w/my daughter, 3 @ 8:10 pace (96 degrees) and one at mp (6:56).

Tangent 4 ('11) Miles: 6.00Nike Lunar Glides 2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

AM:  6miles on TM @ gym- 3 of them @ 6:40 pace + 30 min upper body work.

PM:  Thunderstorms, so did 6 more miles on the TM @ the gym. 

Tangent 4 ('11) Miles: 6.00Nike Lunar Glides 2 Miles: 6.00
Weight: 179.00
Comments
From Dan on Sat, Aug 13, 2011 at 22:58:08 from 24.209.83.20

Good week! You doing Philly again this year?

From JimF on Mon, Aug 15, 2011 at 17:47:03 from 12.54.87.2

Man you really cranked the miles this week! Great job!

From rockness18 on Wed, Aug 17, 2011 at 15:01:28 from 75.16.161.7

Dan, a friend of mine is and I'm considering it. I've signed up for Hartford in October and much will have to do with how I feel after running Hartford. My achilles have been sore, so if I can't shake their aggravation by October, I may take a month off from running. If I can work through it, I'll carry the running through November (for Philly) and then take December off.

Are you running it?

Jim, thanks! I was able to get into a solid routine during vacation. Hopefully I can carry some of it into the Fall. How's the achilles for you?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran 9 miles in VA while visiting in-laws on the way back up to CT.  Didn't have a chance to run yesterday and may not tomorrow.

Nike Lunar Glides 2 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.006.000.0018.00

AM:  Back to CT.  80 degrees never felt so good!  Ran 1-mile warm-up followed by 3 mile tempo (6:28,6:44,6:23), jogged a mile and then did a 2nd tempo (6:28,6:32), jogged another mile before one final push (6:30).  Overall, felt pretty good.  Achilles tend to get sore by mile 8 regardless of pace or shoes or number of times running in a day or mileage for the week.  Hopefully I'll just work my way through it. 

PM:  9 miles w/my wife @ a slow pace- 50% on trails. 

Saucony Mirage (red/black) Miles: 9.00Nike Lunar Glides 2 Miles: 9.00
Weight: 180.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.005.000.0015.50

AM:  Ran 7.5 miles @ just over a 9min pace.

PM:  Rainy out, so used gym's TM.  Did 3-mile warm-up, 3 mile tempo (6:27,6:22,6:18), wrung out my shirt in the bathroom (yeah, gross!), and then did a final 2 miles (6:27,6:22).  Also, did 20-minutes of leg work. 

Nike Lunar Glides 2 Miles: 15.50
Weight: 178.00
Comments
From allie on Thu, Aug 18, 2011 at 21:39:56 from 24.10.191.18

wringing out your shirt halfway through the run is a sign of an awesome, dedicated runner. nice job with the tempo.

From rockness18 on Sat, Aug 20, 2011 at 15:10:17 from 69.183.251.21

Ah, someone who understands! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

AM:  Ran 9 slow miles @ just under 10min pace.  Stopped to massage achilles part way through- increased blood flow seemed to help. 

PM:  Ran 6.5 miles on TM @ 9min pace + did 20-min upper body.

Nike Lunar Glides 2 Miles: 15.50
Weight: 0.00
Comments
From rAtTLeTrAp on Fri, Aug 19, 2011 at 18:03:11 from 24.22.239.183

Bummer that thing is still nagging you. I hope it goes away eventually. You would think it would adjust to the load since your training is so consistent.

From flatlander on Fri, Aug 19, 2011 at 18:39:45 from 198.207.244.102

Mine has been bugging me lately too. I'll have to try massaging it that way. Good miles this week, especially missing a day.

From rockness18 on Sat, Aug 20, 2011 at 15:09:41 from 69.183.251.21

Yeah, I've had this before and for me it's rarely the increased mileage, rather doing hard running on back to back days. I'm pretty sure I know when I aggravated them. It was running a 6:15 mile a couple months ago on mile 13 or 14 of a long run. It usually calms down within a couple of months, yet when I'm in the midst of it I'm convinced it will never go away.

Flatlander, I find both pinching between my thumb and pointer finger as well as rubbing down firmly with my knuckles can be quite helpful midway through a run. Massaging has been more successful in my past than stretching. I'm no expert, but those have been a couple of my survival skills.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

80 degrees out and humid.  Pulled out a pair of compression socks to see if it would help with the achilles.  Had positive results.  Ran 12 miles, 10 of them @ 7:50 pace through the hills.  Stopped at mile 8 to wring socks and drink from a water fountain.  Ran 2 more firm miles and then jogged the final 2 slowly.  Overall felt good about the run.  Was able to get in 70 miles this week off of 5 days of running, so am thrilled about maintaining mileage in the midst of vacation travel. 

Nike Lunar Glides 2 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran 8 miles, 6 of them w/my wife.

Tangent 4 ('11) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.008.000.0010.00

Left 2 pairs of shoes out in the rain, so used my Kinvara's today.  Wasn't sure if it was going to storm, so did a TM workout at the gym.  2 mile warm-up and then 8 miles straight @ 6:22 pace.  Felt pretty good today.  Weight:  177 (lost 5 lbs this past month).

Saucony ProdGrid Kinvara Miles: 10.00
Weight: 177.00
Comments
From ACorn on Mon, Aug 22, 2011 at 19:31:11 from 68.66.168.22

That's a very solid 8 miles. Nicely done.

From allie on Mon, Aug 22, 2011 at 19:32:38 from 161.38.218.168

great run. and nice job with the weight loss (if that's what you're going for...) :)

From rockness18 on Tue, Aug 23, 2011 at 14:22:25 from 75.25.96.13

Thanks! And yes, I'd love to lose a few extra lbs.

From flatlander on Tue, Aug 23, 2011 at 23:37:59 from 76.31.26.153

5 pounds in a month is fantastic, but you deserved it with all the miles you ran.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.009.000.000.0017.00

AM:  15-minute legwork at the gym + 6 miles on TM (8:40,7:53,7:03,7:03,6:58,6:53).

PM: Got outside and ran 11-miles, including 2 mp tempos in the first half- 2 miles (7:10,7:00), 1-mile in between, and then 3 miles (7:06,7:01,6:34).  I probably went a little too far because at mile 9 the achilles began to feel aggravated (immediately slowed things down).

Tangent 4 ('11) Miles: 6.00Nike Lunar Glides 2 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Planned on a 10-miler, but ran into my wife and extended it 4 extra miles- I was dead at the end!  Also, broke out a new pair of Saucony's and was happy with the feel.

Saucony Rider (blue) Miles: 14.00
Weight: 0.00
Comments
From allie on Wed, Aug 24, 2011 at 19:38:01 from 161.38.218.168

always nice when you can throw in a few unexpected miles. glad you like your new shoes.

From rockness18 on Fri, Aug 26, 2011 at 16:15:47 from 75.11.11.104

agreed...thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.001.500.004.50

Raining out and short on time, so did a quick workout at the gym...15 minutes upperbody + 4.5 on the TM, including 18 minutes @ 6min pace every other minute to get a little snap in the legs. 

Tangent 4 ('11) Miles: 4.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.750.000.000.0015.75

80 degrees out and humid.  Ran 3 miles w/my daughter @ 9min pace and continued on to run another 12.75 miles, mostly at an 8:30 pace (jogged the last 1/2 mile pretty slowly)- 15.75 miles total and no water!

Saucony Tangents are no longer being made (I noticed their new light trainer is selling for $130- bummer to lose my $85 tangents), so I just purchased a pair of New Balance 1190's to use in next weekend's 20k- looking forward to seeing how they compare. 

Saucony Rider (blue) Miles: 15.75
Weight: 0.00
Comments
From Dan on Fri, Aug 26, 2011 at 22:27:08 from 24.209.83.20

Bummer on the shoes- they get so pricey. No water- I've done it too which means I am not very bright... I mean we are tough, yeah that's it! Nice run :)

From rockness18 on Sat, Aug 27, 2011 at 12:35:12 from 75.11.11.104

Yeah, tough, that's it! Actually too lazy to plant water yesterday. I'm prone towards dehydration, so my wife was not happy with me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.002.000.0010.25

AM:  Rainy out, so back on TM @ the gym.  Did a 3-mile warm-up and then 4x800 @ 6min pace.

PM:  4.25 on the TM @ 8min pace.

Saucony Rider (blue) Miles: 4.25New Balance 1190 Miles: 6.00
Weight: 0.00
Comments
From Dan on Sat, Aug 27, 2011 at 19:41:30 from 24.209.83.20

Hey!! If it rains you DON'T have to plant water!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Made is through a day of tropical storm and then ran 6 miles w/mile wife in the light rain and semi-strong winds. 

Saucony Rider (blue) Miles: 6.00
Weight: 0.00
Comments
From flatlander on Mon, Aug 29, 2011 at 00:47:27 from 75.196.231.56

Everything OK there? Way to get out and run with all the distractions.

From JimF on Mon, Aug 29, 2011 at 00:59:22 from 64.134.231.67

Glad to hear you all ok and hope you didn't have much damage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.508.000.000.009.50

I'm at a cafe because we still don't have power from the Tropical Storm.  Ran two 4-mile tempo's @ marathon pace (6:48,6:46,7:06,6:32...6:42,6:46,6:32,6:32)- seems as though 6:32 was the magic # today...finished w/1.5 extra jog for 9.5 total. 

Saucony Rider (blue) Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Ran 13 miles w/my wife to help her get ready for next week's 20k- kept it between 9:30-10min pace and then ran an extra 5 miles on my own for 18 total. 

Saucony Rider (blue) Miles: 18.00
Weight: 0.00
Comments
From jtshad on Fri, Sep 02, 2011 at 11:57:11 from 204.134.132.225

Great run and nice job helping your wife get ready for her race.

Hope you get recovered from the storm soon.

Keep running strong!

From rockness18 on Sat, Sep 03, 2011 at 17:22:25 from 69.183.253.216

thanks Jeff! Looks like you're right on track for a strong marathon coming up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Went to the gym, did 20min weights + 10 miles outdoors w/out a watch.  Felt ok after yesterday's 18-miler. 

Saucony Rider (blue) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.500.0010.50

Quick run on TM- 2 mile warm-up, 3 miles @ 6:22 pace, 2 minute break, and a final 1.5 miles @ 6:22 pace- 6.5 miles total. 

4 late night miles on the TM.

Saucony Rider (blue) Miles: 4.00New Balance 1190 Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.503.000.000.008.50

8.5 miles with Ed- ran miles 6-8 @ 7:15 pace- overall, kept just under an 8minute pace. 

Saucony Rider (blue) Miles: 8.50
Weight: 0.00
Comments
From flatlander on Fri, Sep 02, 2011 at 23:12:41 from 76.31.26.153

I like all the variety in paces and distances you got in this week. High quality miles and a lot of them.

From rockness18 on Sat, Sep 03, 2011 at 17:23:59 from 69.183.253.216

thanks...I'm not quite in a rythem, so hoping the variety of runs will get me closer to that next level.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.900.006.00

1/2 hour weights at the gym + 6 miles on TM w/9 x .10 strides thrown in @ 6min pace. 

Saucony Rider (blue) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.355.404.250.0021.00

Rough morning...I entered a 20k in which I have chosen not to record as a "race report."  It was high 70's at the starting line w/90% humidity.  I don't fair well in those conditions for distance racing, yet I was determined to give race effort as a training run.  My achilles were sore and I lost one of my compression socks in the laundry, so my wife picked up a $5 pair at CVS which gave me about $5 worth of help.  Did a 2-mile warm-up before the start and then my garmin would not function...looked to be one of those kind of days...here' my splits by the clock...

Mile 1- 6:12

Mile 2- 6:25

Mile 3- 6:32

Mile 4- 6:44

Mile 5- ??? Stopped along a curb to take off my compression socks which were becoming a real nuisance...did my best to try to return back into some sort of groove- lost about 1minute to take off socks and restring shoes

10k marker- 42:20 (decided to try to keep 7min pace as long as possible and then maybe accelerate at the end.

mile 7- 6:55 (and fading fast)

mile 8- ??? (now my achilles began to act up and I fought them for about 1/2 a mile before shifting to more of an 8:30ish pace)

mile 11- stopped, walked about 1/2 a mile and then sat on a curb to massage my achilles.

Final mile- picked up the pace just for kicks and passed dozens of runners, sprinting at the end to show off to my family (who were concerned about my coming in 14 minutes slower than goal pace)- put in about a 6:40ish mile to close things off- 1:37:00 total time...ouch!!

There'll be better days I'm sure- my wife finished in 2hrs flat (add a few seconds) and my daughter ran a 27min 5k.  All went out for Mexican afterwards...think I'll put in another run later on to blow off steam. 

Later in the day...jogged down to the track to blow some steam...did 5x400 (81,80,79,79,79) and then jogged back home for 6.6 total.

Saucony Rider (blue) Miles: 6.60New Balance 1190 Miles: 14.40
Weight: 0.00
Comments
From JimF on Tue, Sep 06, 2011 at 15:14:01 from 98.253.193.207

I think we have all had days like this. You are right just to put this one behind you and keep going. Also, sounds like you didn't get much help from the weather. Hope the achilles doesn't cause you any more problems!

From rockness18 on Tue, Sep 06, 2011 at 18:23:32 from 69.183.253.216

thanks Jim...I'm glad to get that one over with and hopefully the achilles will clear up soon- they've been on a off for the last couple of years- they've been much worse, so I'm hoping to turn a corner soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.505.002.000.0010.50

Raining out, so ran on the TM.  Did 1-mile warm-up and then 5 mp miles (6:53,6:48,6:44,6:39,6:35) and a .5 mile cooldown- 6.5 miles total.  Also, did 10minutes of leg-work on the squat rack w/light weight and calf raises. 

Ran 4 miles on the TM at home- 1 mile warm-up and the 4 x 800 @ 6min pace.  The base mileage is there, so I'm just trying to get the legs moving a bit more this month. 

Nike Lunar Glides 2 Miles: 6.50Saucony Rider (blue) Miles: 4.00
Weight: 179.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.508.000.000.009.50

Cool out w/light rain.  Decided to give it a firm go at it.  Ran 4-miles @ mp (7:09,7:06,7:22,6:48) and then jogged .5 miles before a second mp run of 4 miles (6:56,6:50,7:01,6:43)...jogged the last miles for 9.5 miles total.  Never had to stop to rub down achilles- good sign. 

Saucony Rider (blue) Miles: 9.50
Weight: 0.00
Comments
From flatlander on Thu, Sep 08, 2011 at 17:22:16 from 198.207.244.102

Really good sign when you can do the second half faster than the first. Glad to hear about the achilles.

From rockness18 on Sat, Sep 10, 2011 at 21:15:56 from 69.183.253.216

thanks...I just keep plugging away at it! Your encouragement goes a long way!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.002.250.005.00

Full day, so not much time to run.  Got 5 miles in @ the gym, including 2 of them @ 6min pace. 

Saucony ProdGrid Kinvara Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

Ran a good portion of the "Pie Hill" course through steep hills for 12.75 miles total- 10.5 of them @ 8:25 pace. 

Saucony Rider (blue) Miles: 12.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Ran 16 miles w/Ed through the hills- we completed the first 12 in just under an 8min pace and then my wife joined us for 3 miles (kept it just over 9min pace) and then we finished w/mile 16 @ just under 7:30 pace.  Stopped at mile 12 for gatorade and to massage achilles- they acted up a bit between miles 10 and 12, yet after the rub down they did fine until the end. 

Saucony Rider (blue) Miles: 16.00
Weight: 0.00
Comments
From flatlander on Sun, Sep 11, 2011 at 23:30:47 from 198.207.244.102

Very impressive miles this week, especially fitting them into such a busy schedule.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.507.000.000.0010.50

10-minutes weight and then ran 2 mp tempos outside- 1 mile warm-up, 4 miles mp (7:00,7:00,6:56,7:03), 1 mile jog, 3 miles mp (6:56,6:49,6:45), and then 1.5 slowly to the finish for 10.5 miles total.

Nike Lunar Glides 2 Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.504.500.008.00

20 minutes of weights at the gym + TM workout, including 6 x .75 miles- here are their paces (6min,6:00,5:56,5:56,5:52,5:52) w/10min pace between sets for .25- 8 miles total.

Tangent 4 ('11) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.005.500.0013.60

Ran the "Pie Hill" course through steep hills, incorporating 400m x 22 w/.25 mile jogged between intervals- 13.6 miles total.  I've been working hard the past two weeks to get more quality mileage in (vs. quantity) and push myself beyond comfort level more frequently.  Definitely feel a sense of progress. 

New Balance 1190 Miles: 13.60
Weight: 0.00
Comments
From allie on Wed, Sep 14, 2011 at 19:14:55 from 161.38.218.168

that's great that you are seeing progress. good job with the quality work. pie hill sounds fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.002.000.000.003.00

No time to run today, so did 3 miles on TM- 2 @ 6:53 pace. 

Saucony Rider (blue) Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

Did weights at the gym + 2.5 on the TM. 

Ran 7.5 miles w/my wife and then another 4.5 w/2 of my girls alongside on their bikes. 

Tangent 4 ('11) Miles: 2.50Saucony Rider (blue) Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.450.000.000.0018.45

Ran 18.45 miles with Ed in just over an 8min pace through hilly terrain.  Achilles seems to be doing significantly better. 

Saucony Rider (blue) Miles: 18.45
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.001.507.50

Ran down to the track w/2 of my girls who rode bikes.  Ran 400 x 4 (79,75,71,70)- felt good about pushing the pace a bit just one day after a 18 miler.  Followed up w/running 100 x 8 on the soccer field w/bare feet.  Ran back home for 7.5 miles total. 

Barefoot Miles: 1.00Saucony ProdGrid Kinvara Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.008.000.009.50

Ran 9.5 miles through the hills- 1st four at threshold pace (6:39,6:54,7:10,6:31), jogged .5 miles, ran another 4 TP (6:54,6:32,6:37,6:24) and then jogged the final mile home. 

New Balance 1190 Miles: 9.50
Weight: 0.00
Comments
From Dan on Mon, Sep 19, 2011 at 18:56:48 from 24.209.83.20

Nice pace man, fast fast... thinking 6:52 MP has a chance.

From rockness18 on Tue, Sep 20, 2011 at 08:48:40 from 69.183.246.56

Yeah, I think 6:52 pace is do-able for a 1/2 right now. If I can stay healthy, maybe stretched a bit longer. Thanks!

From flatlander on Tue, Sep 20, 2011 at 13:19:26 from 198.207.244.102

Those paces look fast to me, good job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.503.000.000.0012.50

Ran the "Pie Hill Course"- started off by running miles 1-7 @ 8:20 pace, then ran miles 8-10 @ 7:01 pace, and crawled the final 2.5 @ a very slow pace- 12.5 miles total.

Saucony Rider (blue) Miles: 12.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

6.1 miles w/my wife at a 9:30 pace.

Saucony Rider (blue) Miles: 6.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

Not much time to run today, so did 15 minutes weights @ gym + 5 miles on TM- mile 4 @ 6:53 pace. 

Tangent 4 ('11) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

My wife's b-day today, so ran 7.1 miles w/her at just over 9min pace and then went to Cheesecake Factory w/family. 

Saucony Rider (blue) Miles: 7.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.0011.500.000.0019.50

Planned to run a 1/2 marathon today, but it was warm and real muggy.  Decided not to waste my $$ on a crash and burn and get in a long run instead.  Started my run @ slow mp and held it for 8.5 miles (7:15 pace)- jogged another 1.5 slowly to the track, wrung out my shirt, socks, and insert to shoe (real squishy) and proceeded to do 4 more miles on the track (7:15,7:16,8:30,7:17).  Was feeling fairly depleted, yet wanted to get a few more miles in- jogged a loop @ a slow pace 9:30ish (crawled the last mile) for 19.5 miles total.  Solid workout for an extremely humid day. 

Saucony Rider (blue) Miles: 19.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Hot and humid- ran 12 miles @ 8:45 pace.

Saucony Rider (blue) Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.001.505.50

Real hot and humid out + short on time, so used the TM in our basement- 3 mile warm-up and then 5:45 pace every other minute for 18 minutes- 5.5 miles total

New Balance 1190 Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.500.000.005.00

5 miles on the TM at the gym- full day, so that was all I could get in.

Tangent 4 ('11) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.609.000.000.0013.60

It was pouring rain out + I felt tired and sluggish, yet I was determined to get a decent run in today.  Got on my gear and headed out towards the "Pie Hill Course".  It was raining fairly hard and just cool enough not to be uncomfortable, yet warm enough to still sweat like a moose.  After a .5 mile warm-up I decided to attempt marathon pace.  Felt very breathy and sluggish, so decided to hold pace for 3 miles and then attempt a 3x3 mp run w/a mile jog between sets.  First set (7:22,7:09,6:51), jogged a mile, did a brief stretch and then stepped into a 2nd set (7:09,6:58,6:58), jogged another mile, stretched briefly again and closed out with a firm third set (6:56,7:03,6:52)- jogged the rest of the way home for 13.6 miles total.  Didn't feel great, yet satisfied with the effort. 

Saucony Rider (blue) Miles: 13.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

20 minutes weights + TM run- 2 mile warm-up followed by 4 mile mp (6:58,6:53,6:48,6:44).

Saucony Mirage (red/black) Miles: 6.00
Weight: 179.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ran 8 miles w/my wife at just over a 9min pace.

4 more miles w/my daughter at 9min pace. 

Saucony Rider (blue) Miles: 4.00New Balance 1190 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.759.250.000.0012.00

I was a little frustrated today.  The plan was to do a 20-miler and hold a slow marathon pace until it was no longer comfortable.  Felt great for the first 7-8 miles before the achilles began to act up a bit.  Had held just under a 7:15 pace through 9 miles and then felt the need to slow down part way through the 10th mile.  It's not a sharp pain, yet it becomes almost impossible to run faster than 9-10min pace after 10miles or so.  Decided at the end of the 12 mile loop to shut it down and complete the final 8 miles later. 

Saucony Rider (blue) Miles: 12.00
Weight: 0.00
Comments
From Andrea on Sun, Oct 02, 2011 at 10:08:21 from 67.177.21.60

Hope you're icing that achilles and that it gets better!

From flatlander on Sun, Oct 02, 2011 at 17:52:20 from 75.220.242.19

Yuck, the old achilles is never a welcome guest. Hope he goes away soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

Ran 12.75 miles- the first 11 @ about an 8:40 pace and then closer to 10min pace for the last couple. 

Saucony Rider (blue) Miles: 12.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.505.002.000.009.50

Started off by running 3-miles at a slow mp (7:22,7:20,7:13/uphill) and then jogged .5 miles before transitioning into fast mp (6:49,6:38/downhill,6:17/2nd half uphill), jogged another .5 and then gave a shot at a threshold mile (6:08) and kept the final mile to a slow jog- 9.5 miles total.  Achilles a little sore, yet better than the last 2 months and I'm determined to just battle it through. 

Saucony Rider (blue) Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

TM workout:  2-mile warm-up, 6x800 @ 6min pace, and then a "cooldown" for 7 miles total.

Saucony ProdGrid Kinvara Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Jogged 4.25 miles to the track and watched my 2 jr. high school girls compete in cross-country.  My oldest came in 4th with a pr of 30 seconds and my 2nd oldest was the fastest 7th grader with a pr of 70 seconds.  Left the meet by taking an 8-mile route home- 12.25 miles total @ about a 9:15 pace.  

Saucony Rider (blue) Miles: 12.25
Weight: 0.00
Comments
From flatlander on Thu, Oct 06, 2011 at 13:36:17 from 198.207.244.102

Congrats to your daughters, very impressive! Looks like you have some more good runners coming up in your family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

20minutes weights + 6miles on TM @ 9:22 pace. 

Saucony Rider (blue) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.650.000.000.008.65

Ran 8.65 miles @ just over a 9min pace. 

Saucony Rider (blue) Miles: 8.65
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.507.000.000.0011.50

Ran 2.25 miles to the track.  It was in the mid-80's out (what's up w/that?), so I decided to break up a mp run into 2 segments.  Ran 4 miles (6:56,7:00,6:56,6:54), drank from the spicket and then did another 3 miles (6:54,6:53,6:50), took another water break and then went 2.25 miles home.  Achilles still a bit sore even after a day off. 

Saucony Rider (blue) Miles: 11.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran 7 miles real slow- did not feel great. 

Saucony Rider (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Broke out a new pair of asics.  Ran 8 miles in them and felt no discomfort in the achilles.  May use them for Saturday's marathon.  This is not a marathon I'll be racing- just hope to use it as a training run.  20 moderately firm and from there decide whether to run/walk or hold pace to the end.  Ran total of 8.

Asics Ds-trainer 16 (red) Miles: 8.00
Weight: 0.00
Comments
From flatlander on Tue, Oct 11, 2011 at 20:12:50 from 198.207.244.102

Good luck anyway on Saturday.

From JimF on Tue, Oct 11, 2011 at 22:57:35 from 98.253.193.207

Which marathon are you running? Hope it goes as planned for you!

From rockness18 on Wed, Oct 12, 2011 at 15:30:53 from 75.13.67.58

thanks! Running Hartford Marathon- I have very low expectations, hoping do get at least 18-20 quality miles in and anything beyond that to be a bonus. My "real" marathon is planned for November in Philadelphia where I hope to pr.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.002.001.000.004.00

So...I'm attempting my first marathon "training run" ever.  I think I've done 6-7 marathons and always with a taper in the "race mode".  Hartford (40 minutes away) Marathon falls on a Saturday and my wife's running the 1/2, so thought I'd use this as an experiment in preparation for my race marathon in November (Philly).  My new shoes came in earlier this week and they are tremendously easier on my achilles- I think my achilles issues this summer are a shoe issue.  It's been tough over the past year or two figuring out my shoe situation.  Every time a shoe begins to get comfortable, the model gets retired.  I haven't been happy with trainers for a while (since the Saucony Trigons disappeared) and now my race shoes have been discontinued (Saucony Tangents).  Ordered a couple pairs and the ones I think I'll go with for Saturday are a bit heavier (10 ounce) than I've used for marathon, but being a training run I want a little more support- Asic ds-trainers. 

Anyway, wanted to get a short mp run in before Saturday.  Went to the track and did a 1-mile warm-up and 3 mp miles- 6:50,6:47,6:21.  The last one was firm, but felt relatively controlled.  I'm not sure if the shoes are fully broken in for Saturday, yet they felt good.  Now, I'll take a couple days off and hope for the best.  My only goal for Saturday is to get a decent slow mp (7-7:30) for 20miles and anything faster or beyond 20-miles in that mode is bonus.  If I start to hurt (achilles), I'll be more than willing to walk/run the 2nd half, so as not to do any damage, but I think I'm turning a corner. 

Asics Ds-trainer 16 (red) Miles: 4.00
Weight: 0.00
Race: Hartford Marathon (26.2 Miles) 03:35:14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.2016.000.000.0026.20

Ran the Hartford Marathon as a training run for Philly in 5 weeks.  I was a bit nervous for 2 reasons- 1) I have not completed a 20-mile run since March  2) My achilles have been acting up all summer.

I decided to stick with the 3:15 pace group and hang with them as long as I felt healthy.  This would get me a good slow mp run in- my longest mp run this Fall has been 9 miles and even that has been broken up as tempo or interval training.  My achilles were sore for the first two miles and were never again an issue.  I stuck with the "3:15ers" through 16 miles (even catching back up w/them after a potty break) and was thrilled by having held a 7:20 pace for all that time.  The only negative was that I was running in a new pair of shoes and had developed a major blister by mile six (bigger than a silver dollar).  At about 16.5 miles I saw a puddle in a neighborhood driveway and decided to take of shoes/socks and soak for a bit.  Jumped back on the course and kept a nice easy pace until mile 22 (8:30-40ish).  At mile 22 I stopped again to address the blister + stretch and then decided to pick it up for a mile to see how the legs were- ran miles 23 and 24 at 7:40 pace.  Stopped again at the end of 24 to stretch and rub my "hot foot".  Cruised in with a time on my watch of 3:35:14- happy with the run!  The best part is, besides the blister, I did not beat myself up, so hope to put in a few extra 70 mile weeks and another 20-miler before Philly. 

My wife ran the half and finished barely over 2 hours- not bad for a mom of 6!  She loved the course and was happy with her time. Overall, a great day!

Asics Ds-trainer 16 (red) Miles: 26.20
Weight: 0.00
Comments
From Kelli on Sat, Oct 15, 2011 at 15:15:45 from 71.219.83.151

Well, first big congratulations to your wife! It is so hard to find to train and be a mom, if I had one more kids I think it might do me in!!!

Sorry to hear about the blister, but glad that you had a great LONG run. Sounds like you are ready for the real thing in a month.

My achilles does the same thing, BTW. After a few miles it feels fine. BUT after this last marathon, it was so sore for a week or so. SO, make sure you are stretching those things like crazy!!!

From Jake K on Sat, Oct 15, 2011 at 17:56:11 from 67.177.21.60

Good run... now at least hopefully you won't have to worry about blister problems at Philly! And getting in a solid long run like that is always a confidence booster. I can't believe Philly is only 5 weeks away now!

From Andrea on Sat, Oct 15, 2011 at 18:02:19 from 67.177.21.60

Nice training run! I'm so impressed that you 26.2 miles off only a 9 miler. Soak your feet in some epsom salt and warm water! Your wife did great as well :)

From rockness18 on Sat, Oct 15, 2011 at 21:59:42 from 69.183.246.56

thanks guys! Kelli, you seem to manage quite well for 5 kids yourself! Also, Jake and Andrea, are you both running Philly? I'll keep an eye out for you- obviously won't keep up with your times, but will hopefully be alot closer than today.

From Kelli on Sun, Oct 16, 2011 at 01:00:19 from 71.219.83.151

5 is NOT 6! And one is actually an adult, so she does not count (although the stress she causes me....)

From Tom on Sun, Oct 16, 2011 at 01:18:53 from 67.199.180.90

Great job on the marathon "training" run. Looks like you should do great in 5 weeks.

From jtshad on Sun, Oct 16, 2011 at 10:40:35 from 69.20.183.178

Great run, looking good for Philly!

From allie on Sun, Oct 16, 2011 at 12:36:17 from 24.10.191.18

nice job! looks like you are right on track for philly next month.

From rockness18 on Sun, Oct 16, 2011 at 21:52:43 from 75.16.160.247

thanks...definitely looking forward to Philly!

From JimF on Tue, Oct 18, 2011 at 10:56:12 from 98.253.193.207

Great job on the marathon training run. Sorry to hear about the blister problem. Looking good for Philly!

From rockness18 on Tue, Oct 18, 2011 at 19:31:58 from 75.16.160.247

thanks...I feel so ready to run, but that dang blister is killing me!

From Kelli on Tue, Oct 18, 2011 at 20:23:45 from 71.219.83.151

Have you popped and slit it so it can not refill and then let it dry out?? Also, if you put Aquafor on it every day with your socks, it will be back to good in no time! I got a massive blood blister running the St George marathon---it was seriously sticking out almost a half of an inch and it was about 2 inches long. It was the worst i have ever had. But, I went in the medical tent and they took care of it. 2 weeks later, it was completely peeled off and healed.

From rockness18 on Wed, Oct 19, 2011 at 20:34:00 from 75.16.160.247

Thanks...I've done the pop, slit, etc. and taking care of it each day. It was seriously deep, yet has vastly improved. My wife has been calling me a baby for the past few days, so I'm needing to buck up and stop milking things. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.750.000.000.000.75

Mad blister on my left forefoot, so only ran .75 before shutting it down.

Asics Ds-trainer 16 (red) Miles: 0.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

I've been limping around with a painful blister now since Saturday, but couldn't stand it any longer. Decided to gut out a 6.25 mile run- painful on the foot, yet nice to get a little exercise in. Not really ready for road running again, yet it's vastly improved since the weekend.

Asics Ds-trainer 16 (red) Miles: 6.25
Weight: 0.00
Comments
From rAtTLeTrAp on Thu, Oct 20, 2011 at 14:11:49 from 24.18.125.122

Bummer about the blister. I missed your race report Saturday(read it just now). Great time for a "training run"! New shoes for a marathon? Really? I'm guessing they were new-ish and you had a few miles on them at least :) I hope that sucker heals up quick so you can get back to it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Ran 8.5 miles @ about 8:45 pace.  Blister hurts, yet definitely on the mend.  My 12-year-old pr'd by a minute in cross-country and my 13-year-old pr'd by 15 seconds- 14:51 and 16:12 for 1.9 miles.  Just logging for future reference. 

Asics Ds-trainer 16 (red) Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.003.000.007.50

Think I've figured out my blister issues- not so much the need to break in the shoes, but new brand seems to be a 1/2 size too big.  I had duct tape on my feet today and could feel the insert sliding at least a 1/4 inch.  Ordered two new pairs a 1/2 size down and hoping this will correct the issue- good thing is that this brand does not annoy my achilles. 

Ran 3 miles firm (6:30,6:23,6:30) and then jogged another 4.5 at 8:45 pace.  The feet were hot from sliding, so slowed things down not to irritate them more.  Hoping things will straighten out soon!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

Did weights at the gym followed by TM- 2 mile warm-up and then 6:27 pace until my blister couldn't stand it anymore (5 miles)- 7 miles total.  If time permits, I may get a 2nd run in- hoping to get a couple 70mile weeks before a 2-week taper for Philly. 

Saucony ProdGrid Kinvara Miles: 7.00
Weight: 178.00
Comments
From JimF on Sat, Oct 22, 2011 at 18:10:19 from 98.253.193.207

Have you tried Moleskin? It does a good job of protecting the area but allowing you to still run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles- blister's still irritating me a bit. 

Asics Ds-trainer 16 (red) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Noon:  5 miles on TM- slowly.

Evening:  4 miles on TM- 9ish pace.  It may take a while to shake the blister on my forefoot.

Asics-16 (red) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

Quick weight workout at the gym + TM- 2 mile warm-up and then 5 miles @ 6:27 pace. 

Saucony ProdGrid Kinvara Miles: 7.00
Weight: 0.00
Comments
From rAtTLeTrAp on Tue, Oct 25, 2011 at 21:10:36 from 24.18.125.122

Has that blister dried up yet?

From flatlander on Wed, Oct 26, 2011 at 16:40:33 from 198.207.244.102

Good tempo miles, you are peaking nicely.

From rockness18 on Wed, Oct 26, 2011 at 23:23:47 from 75.16.160.247

I'm not quite being patient enough with the blister...it's slowly improving, but would probably have been 100% by now if I just had taken a full week off. thanks to you both for the encouragement!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.500.000.008.00

3-miles on TM at the gym.

5-miles on TM at home. 

Blister improving very slowly.

Asics-16 (red) Miles: 5.00Asics Dc-racer Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.008.500.000.009.50

Dilemma...would like to get at least one 20-miler in before the Philly Marathon in three weeks.  Decided to take off yesterday to see if the blister would dry out for a distance run to be more tolerable.  Got up today, laced up, and the blister feels exactly the same.  Within a mile of running the forefoot was already burning.  Realizing 2.5 hours on the foot was not going to happen, I shifted gears quickly and decided to just run hard for an hour through the hills.  If it's going to hurt, might as well get as far as I can in a limited amount of time on the foot- mind over matter!  Did 8.5 w/an overall pace of 6:58- fastest mile (6) in 6:40, slowest mile (3) in 7:29, and last 1.5 miles @ 6:55 pace before jogging the final mile slowly back to the house- 9.5 miles total and hope to get a 20-miler in on Sunday or Monday- we'll see. 

Asics Dc-racer Miles: 9.50
Weight: 0.00
Comments
From Jake K on Fri, Oct 28, 2011 at 14:57:35 from 155.100.226.53

Have you tried soaking your feet in epsom salt? That always seems to help really expedite how quick blisters will heal.

From rAtTLeTrAp on Fri, Oct 28, 2011 at 17:51:22 from 24.22.239.183

It sounds gross, but I clip a good size hole in mine to drain them(that way they don't fill up again like they do if you just use a pin or something)and then dry them out with a hair dryer(on cool of course). Within a day or two the area should toughen up. Your mileage may vary.

From rockness18 on Tue, Nov 01, 2011 at 13:55:48 from 69.183.244.106

thanks guys...things are progressing. My major problem was that the entire area of skin (size of a silver dollar) was completely ripped off. No protection to the tender area whatsoever. However, a couple forced days off this weekend helped significantly and I almost had a pain-free run today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.004.000.0013.00

So, on Saturday we received 21 inches of snow here in the NW corner of CT!  By evening we lost power, along with about 99% of the western state.  Took a couple days off from running and then did 13 yesterday.  It was a little spooky running my routes due to the sound of snapping branches in the middle portion of my run which is a road that cuts through Whites Woods.  There were a few power lines down in that area and slung over poles with clamps to keep them out of the road.  Anyway, here's the breakdown of my run...

- 2 mile warm-up

- 5 mile tempo (6:25, 6:29, 6:37, 7:06, 7:02)- the last 2 miles were tough in that it was mostly an uphill climb- felt really good- first pain free run since last April (Boston)

- jogged .75

- 3 mile tempo (6:53, 6:39, 6:44)- my hope was to do another 5 mile tempo, but my blister opened up on the 3rd mile of this tempo.  Jogged the rest to keep from ripping it too much.

Ran 13 miles total.  Power came on an hour ago, so I'm able to log it and hope to get a couple firm tempo runs in between now and Philly. 

Asics Dc-racer Miles: 13.00
Weight: 0.00
Comments
From Jake K on Tue, Nov 01, 2011 at 16:53:56 from 155.100.226.53

Nice workout. Some tempo work over the next couple weeks should have you feeling good for Philly.

My aunt&uncle live in Monroe CT, and their property really took a beating from this storm. Crazy how you guys have gotten hit w/ some big ones this year.

From flatlander on Tue, Nov 01, 2011 at 16:57:54 from 198.207.244.102

That is an amazing snow storm, the biggest ever for this early in the year, I heard somewhere. Glad you seem to be OK, and good run as usual.

From rockness18 on Wed, Nov 02, 2011 at 11:49:19 from 69.183.244.106

Jake, yes, it's been quite a year! I hope your relatives are making it through alright. Hopefully, 2012 will be more uneventful. And yes, Flatlander, biggest ever. Saw you ran a 1/2- maybe not your best time, yet you've proven to be remarkably consistent. Certainly you have a few more pr's in the bag!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran 7 miles w/my wife @ just under a 10min pace. 

Asics-16 (red) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.002.000.005.00

Ran 5 miles on the TM- the final 2 @ 6:22 pace.  Blister began to get raw, so shut things down quickly.  Continued progress, so I'm being a little more careful in allowing things to heal. 

Saucony Rider (blue) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran 8 miles w/my wife at about a 9:45 pace through light hills.

Asics Dc-racer Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Did 30-minutes weights + 4 miles w/4 strides worked in w/a new pair of Brooks Launch.

Brooks Launch Miles: 4.00
Weight: 0.00
Race: Airline Ghost Trail 1/2 Marathon (13.1 Miles) 01:28:35, Place overall: 12, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.506.107.000.0013.60

Very satisfied w/today's race.  It's been a rough year for me with nagging injuries- achilles and blister issues.  Finally turned a corner today.  Went into the race with low confidence, yet high determination.  Ended up w/a 1/2 marathon pr on a fairly challenging course- 1st half downhill and 2nd half uphill on a trail.  Of 400-500 runners, I came in 12th and 2nd in my age division.  A more detailed race report will come later...

Mile 1:  6:18 (downhill, so just took what the road gave me)

Mile 2:  6:25 (still downhill, so continued to coast)

Mile 3:  6:31 (continue the downhill, but a little slow due to entering the trail)

Mile 4:  6:36 (leveling out a little, yet still a comfortable pace...feeling blister a little)

Mile 5:  6:32 (able to stay focussed, slightly down)

Mile 6:  6:47 (the trail was blocked from trees, so we had to veer around- probably lost 10-15 seconds due to this...yet so did everyone else)

Mile 7: 6:33 (happy with this mile because it was pretty flat)

Mile 8:  6:46 (starting the slow climb up...had to work hard for this mile)

Mile 9:  7:00 (getting steeper and more aware of my blister)

Mile 10:  6:57 (this mile was my strongest effort of the run...determined not to go over 7)

Mile 11:  7:05 (well...there's the 7- still going uphill)

Mile 12:  7:09 (never lost concentration- just telling myself the pain will soon be over)

Mile 13:  7:01 (moved from the trail to the road, the hill was much steeper, yet the road was easier for picking up speed)

Last .1:  5:38 pace (my garmin actually measure it out as .15 miles)

Total:  Ran 13.1(5) in 1:28:35- new pr for me in the half marathon.  Great confidence builder for Philly in 2 weeks. 

 

Brooks Launch Miles: 13.60
Weight: 0.00
Comments
From Andrea on Sat, Nov 05, 2011 at 20:55:32 from 67.177.21.60

It's hard to get a PR on a trail race - great confidence booster. We should try to meet up in Philly.

From Dan on Sun, Nov 06, 2011 at 01:06:52 from 24.209.83.20

Now you really have me looking forward to your Philly race. Nice work!

From flatlander on Sun, Nov 06, 2011 at 16:03:09 from 76.31.26.153

Great job, hard to believe you could maintain those kinds of paces going uphill on a trail for the second half of the race. Very impressive. Good luck in Philly.

From allie on Sun, Nov 06, 2011 at 21:31:26 from 24.10.191.18

excellent race heading into philly. looking great!

From rockness18 on Wed, Nov 09, 2011 at 15:59:27 from 69.183.246.183

Thanks guys! Andrea, I get in real late Saturday night, so I could look for you guys at the start or try to connect afterwords- looks like both of you have been doing awesome with training!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

Ran 4 miles @ about an 8:41 pace, threw in a 3-mile tempo (6:30,6:25,6:31), and then finished with a cooldown mile- 8 total.

Brooks Launch Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

Ran a loop down to the track @ about an 8:20 pace.  Picked up the pace on the track for a 2-mile tempo (6:20,6:21)- was very happy, since the pick-up seemed effortless.  Jogged back home @ about a 8:50 pace (more uphill)- 10 miles total. 

Brooks Launch Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

Raining out, but I kind of preferred going TM workout today- surface is forgiving and tempo runs take less mental energy.  Did 2-mile warm-up and the 2 x 2.5 miles @ 6:15 pace (2-minute break in the middle to get water).

Saucony ProdGrid Kinvara Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.000.0010.00

3-mile warm-up and then 2 x 2-mile tempo w/2 minute jog in the middle- 6:09,6:29/uphill and 6:15 (flat),6:26 (up)- jogged the rest home for 10 miles total. 

Asics Dc-racer Miles: 10.00
Weight: 0.00
Comments
From rAtTLeTrAp on Sun, Nov 13, 2011 at 19:15:18 from 24.22.239.183

Uphill in the 6's! Nice work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Not real happy with my run today- the achilles were a bit sore for the first time in a few weeks.  I'll need to be careful for the rest of the week- of course I am in the midst of taper, so hoping for fresh legs by the weekend- ran 9.5 miles @ just over 8:30 pace. 

Brooks Launch Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

10 min weights + 8 miles @ about 9min pace. 

Asics-16 (red) Miles: 8.00
Weight: 177.50
Comments
From flatlander on Wed, Nov 16, 2011 at 11:29:24 from 198.207.244.102

Good luck in Philly, looks like there will be a couple of bloggers running it if not more.

From jtshad on Thu, Nov 17, 2011 at 11:15:19 from 204.134.132.225

Good luck in Philly this weekend! We will be watching the results and cheering you on!

From rockness18 on Fri, Nov 18, 2011 at 17:14:08 from 69.183.246.183

thanks guys! My mileage has been down for a couple of months, yet I'm still hopeful for a decent result.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ran 4-miles slowly on TM @ gym w/6 strides thrown in.  Achilles is still a little sore, so I've scrapped my normal pre-marathon "dress rehearsal".  I've run 120 miles less this past October leading into Philly than the year before and am 4-5 lbs heavier.  At the same time, I recently ran a half marathon 35 seconds faster than I did on the same course last year at this time. 

Sooo, how does this all affect my marathon for this weekend?  If my achilles feel ok by race morning, I'm still in position for a pr.  My 3:07 last year could have easily been a 3:05- I let up a little once I knew a sub-3 wouldn't happen that day.  Also, I know myself now a little better as a runner which could factor in on how well I approach a familiar course.  My mileage is down, yet I ran 24 of 26 miles well at Boston last Spring with even less mileage leading in.  Plus I have an October marathon under my belt as a "long run". 

Overall, there are an overwhelming number of factors that could affect this weekend.  I'll probably know by mile 2 or 3 if a pr is a possibility for the day.  If so, I'll try to stick with the nearest pace group (3 or 3:05 group) and hang on as long as possible.  If not, I'll adjust and try to at least get a BQ under my belt for 2013.  Meanwhile, I plan to get good rest today, get focussed for a 100% effort, and then hope for the best. 

Brooks Launch Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

30min weights at the gym and a real light run on the TM (2 miles) to keep my achilles from getting too stiff.  Felt OK.  I normally do not run the 2 days proceeding a marathon, yet I've noticed days off make my achilles a tad bit sore.  I may run very lightly tomorrow if they feel stiff when I wake up.  If they feel somewhat fresh, I'll completely take the day off. 

Brooks Launch Miles: 2.00
Weight: 0.00
Comments
From JimF on Sat, Nov 19, 2011 at 16:25:39 from 98.253.193.207

Good luck in the race! I hope everything goes according to your plan.

Race: Philadelphia Half Marathon (13.1 Miles) 01:30:24, Place overall: 223, Place in age division: 19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.5013.100.000.0013.60

The plan was to run a marathon.  I was lacking a bit of confidence going in- mostly due to low mileage training.  Last year I ran Philly w/320 miles of running in October and a 1/2 marathon pr 2 weeks preceeding the race.  This year I ran 205 miles in October and pr'd once again at the same 1/2 marathon preceding the race...Anyway, started off feeling great.  Ran the first 10k in 41:46 (pretty close to my same time last year) and then on the second hill around mile 9 or 10 my legs started to stiffen.  I switched to a 7min pace, hoping I could find a new groove and still pr in the marathon (needed sub 3:07).  Fortunately, I was able to maintain 7min/pace alright, but unfortunately I was beginning to feel a bit like I normally feel around mile 18 or 20.  Saw the 12 mile marker pointing half-marathoners to the right and decided to cruise into to a half-marathon finish so and save myself a month's worth of recovery time beforing training for the Boston Marathon. 

I'm not one to like to quit, so it was a difficult decision.  At the same time, I knew deep in my heart I had not put in the proper mileage to really race the marathon distance.  My finish time for the half was 1:30:24 (my chip time for the half last year was 1:29:12).  I think I made the right decision and now look forward to running with my wife on this Thursday's 10k Turkey Trot. 

Briefly met Jake and Andrea who are on our blog.  They both "went for it" and although they fell short of their posted goals, they both did awesome! 

Also, prayers go out to the families of two runners who died in the race today.  I don't know any details, but it was just reported on CNN news a few minutes ago. 

Brooks Launch Miles: 13.60
Weight: 0.00
Comments
From Andrea on Sun, Nov 20, 2011 at 17:51:53 from 74.92.85.81

Hey, so nice to meet you! I wish we could've talked more than just a quick "good luck".

If you didn't feel prepared for the distance (mentally or physically) then it was a good idea to just get in a hard effort today. Save it for Boston!

From Jake K on Sun, Nov 20, 2011 at 20:27:46 from 74.92.85.81

Hey thanks for coming up and saying hi before the race. I was so in such a tunnel vision focus at that point that I didn't recognize you at first - I felt bad about that afterwards.

Smart move, I think, on what you did today. If Boston is really the big goal for you, by not going to the well today, you'll be able to bounce back quicker, get recovered, and start a really good buildup for Boston.

We just heard about the deaths too. Man that really puts a damper on things.

From flatlander on Sun, Nov 20, 2011 at 21:29:30 from 76.31.26.153

Good call there. I wouldn't have hesitated to do the same thing. Glad you got to meet some other bloggers, maybe I'll see you at Boston.

From MarkP on Mon, Nov 21, 2011 at 00:14:45 from 97.117.104.229

Solid 1/2. Great job!

From rockness18 on Mon, Nov 21, 2011 at 13:02:28 from 69.183.237.0

Andrea, Jake- very nice to meet you both. I hestitated coming up to you, wanting to respect how close we were to the starting gun. Would have loved to have talked more- my wife & fam couldn't make it, so I was off immediately after the race. Thanks for your feedback...I was definitely not prepared for the distance, so will spend the next couple months building up my base without having to deal with recovery time.

Flatlander and Mark- thanks to you both. I'll chalk it up as a nice training run.

From rAtTLeTrAp on Tue, Nov 22, 2011 at 12:30:40 from 24.18.125.122

That's a great time for the half and your Boston experience will be better for it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles slowly...felt ok, but don't like my asics trainers that much- too much friction in the sole of the shoe. 

Asics-16 (red) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

A friend of mine wanted me to run with his 11-year-old son to pace him for this Thursday's Turkey Trot 10k.  It's a very challenging course w/steep hills.  I ran a 5-mile warm-up before he arrived and then ran the 10k w/him in 52:25 (8:27 pace).  Pretty awesome for an 11-year-old.  My pr on that course is over 3-minutes slower than other 10k courses.  Ended up with 11.2 miles for today. 

Brooks Launch Miles: 11.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles at the gym + 40 minutes w/weights.  I want a solid month of weight training to renew core and overall strength going into the new year.  Think it may help prevent nagging injuries. 

Brooks Launch Miles: 4.00
Weight: 0.00
Race: Goshen Turkey Trot (6.2 Miles) 00:40:46, Place overall: 20, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.200.008.20

My wife and I entered the Goshen Turkey Trot- it was mid-30's, sunshine, and windy.  The course is very challenging- 1/2 is made up of trails and contains 5-6 steep hills, including a steady incline from part-way through mile four all the way through mile 5.  My previous pr for this course is 43:05, so my goal going in was to break 42 minutes.  500-600 runners lined up at the start and we were off with the gun...

Mile 1- 6:12 (Lots of downhill on this, so I disciplined myself to hold back)

Mile 2- 6:06 (Rolling hills, yet surprised by this time, since the last 1/2 mile was uphill)

Mile 3- 6:31 (Rolling hills, yet very pleased- passed alot of runners on this stretch)

Mile 4- 7:01 (Flat for first half and then steady incline up a trail- conserved for the next mile which is the toughest)

Mile 5- 7:07 (This was the most challenging- ran it last time in 7:42)

Mile 6- 6:46 (Very pleased- steady downhill for 1/2 mile and then steep uphill for 2nd half mile- mile legs were doing just fine)

Last .2- 1:13/6:06 pace (Finished the hill and then kicked it in for the finish- more of a 5:40 pace once things levelled out).

Overall, I exceeded expectations and finished in front of a few local guys who usually beat me.  Very happy with the effort and time and was able to take home a ribbon and a homemade apple pie.  My wife finished in just over an hour and capped off a very emotional week.  She ran the course on Monday with a handfull of friends and stumbled upon a man in his late 40's who had committed suicide.  His daughter is in one of my daughter's classes at school.  My wife stopped with her friends at that point in the course to place flowers around a cross they had made. 

Thanks to those who read the report and may you have a Happy Thanksgiving!

 

Asics Dc-racer Miles: 8.20
Weight: 0.00
Comments
From rAtTLeTrAp on Thu, Nov 24, 2011 at 14:34:01 from 67.160.56.253

Prayers for that man's daughter and family and your wife. That had to be a very tough experience.

Nice PR on that hilly course. You are a running machine!

From Jake K on Thu, Nov 24, 2011 at 18:55:14 from 96.32.4.123

Great improvement from last year! Way to smash your PR and goal time!

Happy Turkey Day!

From rockness18 on Sat, Nov 26, 2011 at 01:04:39 from 75.22.161.115

thanks guys! I'm starting to feel good for the first time in almost a year. Appreciate your encouragement!

From flatlander on Sun, Nov 27, 2011 at 08:33:06 from 76.31.26.153

Missed this report, glad I caught up. Congratulations on a very impressive course PR, really fun when it all comes together that way. Suicide is so sad, I have nothing but sympathy and respect for the victims and their families. Hope your wife is doing OK.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ran 4-mile progressive run w/my daugher today- 9:16,9:01,8:16,8:06.  She's getting ready for a 5k next weekend and looking good.  I felt fine, but want to make sure not to over do it.  Feel as though I could easily do a 70-mile week, but will be careful to ease back into it.  With a 10-miler tomorrow, this will be my first 60-mile week since September.  Hope to get back to 70 within 2 weeks and keep it there through March for Boston.  We'll see. 

Brooks Launch Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles nice and easy. 

Brooks Launch Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on the TM.

Brooks Launch Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 miles outside.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.000.008.00

15 minutes of weights and then did TM workout.  2-mile warm-up and then 6-mile tempo (6:22,6:22,6:18,6:18,6:15,6:15).  Gym was warm, so finished a sweaty mess!

Saucony ProdGrid Kinvara Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

20 min. weights + 5 miles on TM @ gym.

5 more miles on TM- 8:27 pace.

Brooks Launch (2) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran 8-miles at just under 9-min pace deep in the hills of Goshen. 

Brooks Launch (2) Miles: 8.00
Weight: 0.00
Comments
From Andrea on Thu, Dec 01, 2011 at 17:02:29 from 72.37.244.100

Are you feeling completely recovered from the marathon yet? My chest still hurts after 5 miles! :)

From rockness18 on Thu, Dec 01, 2011 at 17:10:12 from 75.13.67.119

Feeling good and ready to ease back towards 70-80 miles weeks. Recovery was easy, since I pealed out at mile 12 to finish at the halfway mark.

Still quite impressed with your debut time! I ran the full distance in Philly last year and remember the last 3-4 miles being deceptively tough- gradual up with just enough wind to irritate (and make me sore for an extra week or two) Good luck in your continued recovery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

30-minutes of weights @ gym + 4 miles on TM w/5 20 second strides @ 5:30 pace.  Debating whether or not to run a 5k tomorrow- I hate 5k's!!

Brooks Launch (2) Miles: 4.00
Weight: 0.00
Race: Jingle Bell 5k (3.1 Miles) 00:19:05, Place overall: 10, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.650.003.100.005.75

Entered a local 5k with just over 300 runners.  Didn't feel great, yet the weather was perfect- low 40's, sunshine, and no wind.  It's a certified course with about 1/3 of in running through trails.  Got in a bit of a warm-up and then lined up with other runners...

Mile 1:  5:49 (a bit fast, yet surprising comfortable- steep hill halfway in, yet steep decent as well)

Mile 2:  6:10 (kept a 6min pace until we hit the trail 2/3 into this mile)

Mile 3:  6:30 (a little dissappointed w/this mile, kept about a 6:40 pace on the trail and then had trouble getting back to 6min pace once back on the road...last half of the mile was keeping it closer to 6:15-20 pace)

Final stretch:  the last portion of mile 3 and the final .1 was a steady uphill and at about 200 yard out I noticed the clock was still in the 18mins- tried to kick it, but too late to break 19min.

Overall time:  19:05

Although I was a little disappointed not to break 19 (definitely had it in me), I still pr'd for a 5k on a very honest course.  Ended up winning my age division (received a bottle of home grown syrup) and pleasantly surprised to be announced as the 1st place Litchfield finisher (received a $50 certificate for a local Christmas Tree business).  My wife won a costume prize, my 13-year-old daughter pr'd with a 24 min run, and my 12-year-old finished 2nd in her age division.  Overall, a great day for the family!

Asics Dc-racer Miles: 5.75
Weight: 0.00
Comments
From flatlander on Sat, Dec 03, 2011 at 20:18:15 from 76.31.26.153

Congrats, that is a good day. Congratulations to your family as well.

From rAtTLeTrAp on Sun, Dec 04, 2011 at 00:34:17 from 174.253.214.235

Way to go Rockness family! An uphill finish on a 5k is just cruel. You'll nail that sub 19 next time after coming so close.

From Mark on Thu, Dec 08, 2011 at 09:45:33 from 24.129.132.78

Great job! Sounds like it was a very challenging course. Definitely had sub-19 in you on a better/easier course. Sounds like a fun time with prizes and PR's going around!

From rockness18 on Thu, Dec 08, 2011 at 17:53:02 from 69.183.247.216

Thanks guys! Definitely a fun day for all. The course wasn't the toughest, yet I would love for once in my life to run a flat 5k- our area's just loaded with hills.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Ran 7.25 miles w/my wife at just over a 9min pace.

Brooks Launch Miles: 7.25
Weight: 0.00
Comments
From Dan on Mon, Dec 05, 2011 at 14:21:57 from 24.209.83.20

Cool that your wife runs with you. How you been? Looks like things have been solid.

From rockness18 on Thu, Dec 08, 2011 at 17:51:07 from 69.183.247.216

Yeah, I've enjoyed it (running w/wife). I've had a rough time this Fall distance wise, having had to fight through a few nagging injuries. However, the cutdown in mileage is helping me with my shorter distances. Hopefully I can patiently build back a broader base the right way. How are things for you?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

Felt pretty good today.  Began by running 9.5 miles through fairly steep hills @ a 7:40 pace and then veered into the wood for 3 miles of trails before a 1-mile cooldown- ran 13.3 miles total. 

Brooks Launch (2) Miles: 13.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.000.005.00

Ran on TM- 2 warm-up miles and then 3 at a firm  pace (6:15,6:15,6:10).

Saucony ProdGrid Kinvara Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

45 minutes with weights- actually have regained enough strength to bench 225 three times (probably not good that I've gained 5lbs since Thanksgiving).  Then jogged 5 on TM @ 8:40 pace. 

Ran 8.1 miles w/my wife @ around 9:20 pace.

Brooks Launch Miles: 5.00Brooks Launch (2) Miles: 8.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

Ran 4.75 miles with my wife and daughter...my daughter and I picked it up to a 7:10 pace for the last 1/2 miles- she's really improving!

Brooks Launch Miles: 4.75
Weight: 0.00
Comments
From rAtTLeTrAp on Sat, Dec 10, 2011 at 03:57:38 from 67.160.56.253

Nice. How old is this speedster you're running with?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.009.000.000.0013.00

Ran 2 miles warm-up and then 9 miles @ 6:44 pace through some fairly decent hills- 1st 3 were downhill (kept 6:22 pace), next three were steep uphill (6:50,7:07,6:52)- I cheated by stopping 2x for 1 minute to catch my breath and my legs were definitely starting to burn, the last stretch of my run was more downhill than up, yet I could quite regain my legs (7:02,6:51,6:49), and finished off by jogging the last 2 home- 13 miles total. 

I'm easing my way back into 70mile weeks, hoping to be in stride by the 1st of January.  May pick it up into the low 60's for the next couple of weeks and throw in a road race somewhere. 

Asics Dc-racer Miles: 13.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Ran 7.25 miles with my wife...starting to feel like winter!

Brooks Launch (2) Miles: 7.25
Weight: 0.00
Comments
From JimF on Tue, Dec 13, 2011 at 22:49:44 from 64.134.188.23

It has been pretty mild for us so far but I know that winter will hit us soon and I am not looking forward to it.

From rockness18 on Tue, Dec 13, 2011 at 23:11:06 from 69.183.247.216

I am with you! How's the running going? Back on track yet?

From JimF on Wed, Dec 14, 2011 at 15:16:41 from 166.137.15.165

Been feeling good just been struggling getting back into a normal routine. A lot going on but hopefully the Christmas break will give me a chance to get back on schedule. I hope all is good with you and your family and that you have a great Christmas.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 on the TM @ 8:27 pace. 

Brooks Launch Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.000.008.00

Did 2-mile warm-up and then 6 miles on TM @ a firm pace (6:27,6:27,6:22,6:22,6:18,6:18). Followed up with 20mins with weights.

Saucony ProdGrid Kinvara Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran 6 miles- 4 w/my daughter @ 8:30 pace and then 2 on my own, slowly. 

Brooks Launch Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4 slow miles on TM @ gym + 20min weights. 

Ran another three w/my oldest daughter (8:35,8:10,7:24). 

Saucony ProdGrid Kinvara Miles: 4.00Brooks Launch (2) Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Ran 9.5 miles w/my wife @ just over a 9min pace.

Brooks Launch (2) Miles: 9.50
Weight: 0.00
Comments
From flatlander on Sat, Dec 17, 2011 at 16:17:54 from 76.31.26.153

It's really great that you can run so much with your family, lots of good running for you this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.006.000.0013.00

I keep forgetting how challenging it is to stay consistent in the winter months.  It is nearly impossible to find a safe place in my area for jogging in the dark (poorly lit, just enough traffic and lack of sidewalks/shoulder on the roads), so I have to be creative to find a window of daylight in my schedule (can't just get up early or go after work).  Anyway, got up early and noticed there was too little daylight and too much traffic.  Ran a strong TM workout in the basement- 2 miles warm-up and then 6 miles as threshold pace (6:27,6:22,6:18,6:15,6:10,6:00).  Felt as though I made the best of it for today!

Ran 5 more on the TM this evening @ mp:  7:03,6:58,6:53,6:48,6:44.

Asics Dc-racer Miles: 8.00Brooks Launch Miles: 5.00
Weight: 0.00
Comments
From jtshad on Mon, Dec 19, 2011 at 11:36:27 from 204.134.132.225

Great run, nice to have the TM option.

Have a blessed Christmas!

From JimF on Wed, Dec 21, 2011 at 16:16:42 from 98.253.193.207

I have the same problem in my area but you do a great job of staying consistent even with the difficulties.

From rAtTLeTrAp on Wed, Dec 21, 2011 at 16:27:53 from 24.18.125.122

Nice work! I have no excuse. I should have 30 miles in so far this week... not even close.

From rockness18 on Sat, Dec 24, 2011 at 13:39:55 from 69.183.247.216

Thanks guys...a great Christmas to you fellows as well!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

30-min weights + 5 miles @ 8:27 on TM.

Brooks Launch Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.000.000.007.00

Couldn't get out before dark, so yet another workout on the TM.  2 mile warm-up, 4-miles @ mp (6:53,6:48,6:45,6:39) and then 1 mile cooldown. 

Brooks Launch (2) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

Finally got outdoors and decided to keep a slow mp.  It was fairly hilly, yet I was able to keep a 7:24 pace for 8 miles and then jogged the final two slowly.  The splits look a little off, but it's due to the rolling hills- I made sure not to go any slower than 7:50 pace and no faster than 6:50 pace- 7:40,7:23,7:39,7:11,7:37,7:03,7:30,7:07- miles 8 and 9 were on trails and then I slowly trotted in for mile 10.  Presently, I don't think I can run much further than a half marathon- need to start working in a weekly long run. 

Brooks Launch (2) Miles: 10.00
Weight: 0.00
Comments
From rAtTLeTrAp on Fri, Dec 23, 2011 at 18:51:13 from 174.253.197.179

Merry Christmas!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran 7 miles with my wife and daughter- this is the furthest my 13-year-old has ever run...she was just fine at the end!

Brooks Launch Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.000.008.00

Did a TM run at the gym...since it was a bit warm and I was doing a threshold run, my area was quite a mess.  In fact, a young woman paused for 20 seconds at the machine next to me probably trying to figure out if she wanted to risk a rain storm, and when I looked down towards her (on mile 7 of my run) she gave a look like "you are disgusting"- can't blame her because I was.  2 mile warm-up and then 6 @ tp (6:27,6:22,6:18,6:15,6:10,6:00).  Did 20min weights after changing clothes. 

Weight: 0.00
Comments
From flatlander on Sat, Dec 24, 2011 at 13:47:32 from 76.31.26.153

You are very considerate to change clothes. I would have just gotten on the machines then gave her a towell in case she wanted to use them.

Merry Christmas, hope all is well with you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.002.000.0010.00

Went to church, ate brunch, opened presents and then I ventured out while the wife was sleeping.  Did first 4 miles @ mp (7:00,7:09,7:20,7:05) jogged a mile and then decided to try to pick up the pace a bit, so did so for 2 miles (6:33,6:41) and then jogged into Whites Woods to do a bit on the trails before making it home- ran 10miles total. 

Merry Christmas!

Brooks Launch (2) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.508.000.000.0010.50

Ran 4 miles @ mp (7:04,6:48,7:28,6:44), jogged .5, moved into a 2nd mp tempo (7:25,6:39,7:22,6:41), and then finished w/2 slow miles- 10.5 miles total.  Starting to feel a groove for the first time in over a year. 

Brooks Launch Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.002.000.005.50

Had a nice string of running going, but in devoting the past couple of days to family couldn't get to the "mill" until 10pm tonight.  Did 3 sets of Threshold pace built in- 1 mile @ 6:27, .5 mile @ 6min pace, and then .5 miles @ 6:27 pace (.25 between sets).  Legs were too sluggish to keep things up, so shut it down after 5 miles total. 

Asics Dc-racer Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

Did 30min weights at the gym + TM- 2 miles warm-up and then 4 @mp (7:03,6:57,6:53,6:48)- 6 total.

Brooks Launch (2) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran 9 miles slowly with my wife.  Today is our 16th anniversary- headed out on a date!

Brooks Launch Miles: 9.00
Weight: 0.00
Comments
From rAtTLeTrAp on Fri, Dec 30, 2011 at 18:28:27 from 67.160.56.253

Happy anniversary! Kym and I will be celebrating our 15th in a few days.

From JimF on Fri, Dec 30, 2011 at 21:29:57 from 98.253.193.207

Congratulations!

From rockness18 on Sat, Dec 31, 2011 at 18:36:03 from 69.183.247.216

thanks guys! And happy 15th for you and Kym!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles- first 7 @ 8min pace and the veered onto trails. 

Brooks Launch Miles: 10.00
Weight: 0.00
Comments
From flatlander on Sat, Dec 31, 2011 at 20:07:28 from 76.31.26.153

Happy New Year to you and yours.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2059.85435.85330.8022.402848.90
Saucony Rides (yellow) Miles: 88.00Wave Inspire 6 Miles: 137.00Tangent 4 (blue) Miles: 176.75Progrid Rides Miles: 263.15Progrid Rides (orange) Miles: 397.05Saucony ProdGrid Kinvara Miles: 93.90Tangent 4 ('11) Miles: 196.95Saucony Mirage (red/black) Miles: 211.85Barefoot Miles: 7.00Tangent 4 (2) Miles: 6.00Nike Lunar Glides 2 Miles: 352.80Saucony Rider (blue) Miles: 337.75New Balance 1190 Miles: 63.50Asics Ds-trainer 16 (red) Miles: 60.70Asics-16 (red) Miles: 39.00Asics Dc-racer Miles: 83.45Brooks Launch Miles: 173.40Brooks Launch (2) Miles: 96.15
Weight: 179.29
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