| 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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Click to donate
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2059.85 | 435.85 | 330.80 | 22.40 | 2848.90 |
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| Saucony Rides (yellow) Miles: 88.00 | Wave Inspire 6 Miles: 137.00 | Tangent 4 (blue) Miles: 176.75 | Progrid Rides Miles: 263.15 | Progrid Rides (orange) Miles: 397.05 | Saucony ProdGrid Kinvara Miles: 93.90 | Tangent 4 ('11) Miles: 196.95 | Saucony Mirage (red/black) Miles: 211.85 | Barefoot Miles: 7.00 | Tangent 4 (2) Miles: 6.00 | Nike Lunar Glides 2 Miles: 352.80 | Saucony Rider (blue) Miles: 337.75 | New Balance 1190 Miles: 63.50 | Asics Ds-trainer 16 (red) Miles: 60.70 | Asics-16 (red) Miles: 39.00 | Asics Dc-racer Miles: 83.45 | Brooks Launch Miles: 173.40 | Brooks Launch (2) Miles: 96.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on TM. |
| Wave Inspire 6 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on TM. |
| Saucony Rides (yellow) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the TM. |
| Wave Inspire 6 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the TM + 30 min weights. |
| Tangent 4 (blue) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.50 | 1.50 | 0.00 | 8.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 1.90 | 6.00 |
| 6 miles on the TM, including 20min of 5:45 pace every other minute. |
| Tangent 4 (blue) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| Ice storm! TM: 2-mile warm-up and then 5 miles @ 6:31 pace. |
| Tangent 4 (blue) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 3.50 | 9.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 10 minutes of leg-work and then 8 miles on the TM @ 8:10 pace. |
| Wave Inspire 6 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles on the TM @ 8min pace. |
| Wave Inspire 6 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 4.00 | 9.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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20 min weights + 9 miles on the TM @ 9min pace. |
| Wave Inspire 6 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| TM workout: 1 mile warm-up and then 8 @ 8min pace. |
| Wave Inspire 6 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 20 minutes weights + 4 easy miles on the TM. |
| Tangent 4 (blue) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 6.00 | 0.00 | 9.00 |
| TM: 3 miles warm-up and then 2 x 3miles @ 6min pace. |
| Tangent 4 (blue) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ 8min pace on TM. |
| Wave Inspire 6 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 3.50 | 0.00 | 10.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles on the TM- 8 of them @ 7:24 pace. |
| Wave Inspire 6 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on the TM + 45 min of weights. |
| Wave Inspire 6 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 slow miles on the TM + 15 minutes weights. |
| Wave Inspire 6 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles on TM, 6.5 of them @ 7:30 pace + 15 min weights. |
| Wave Inspire 6 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| Ran 8 miles on the TM, including 9 x 2min @ 5:45 pace. |
| Tangent 4 (blue) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 4.00 | 0.00 | 9.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles outside today- tired, sluggish, yet happy to get it in. |
| Saucony Rides (yellow) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
| Ran 12.75 miles at just under a 9min pace- 50 degrees out! |
| Progrid Rides Miles: 12.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 6.00 | 0.00 | 9.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 1.00 | 8.00 | 0.00 | 10.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 1.65 | 0.00 | 7.15 |
| Ran 7.15 miles on the TM, including 10 x 1min @ 6min pace. |
| Saucony ProdGrid Kinvara Miles: 7.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the TM. |
| Progrid Rides Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ 8:30 pace on the TM. |
| Progrid Rides Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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8 miles @ 9min pace on TM + leg workout.
6 more on the TM- 8:20 pace. |
| Progrid Rides Miles: 6.00 | Progrid Rides (orange) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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7 miles on TM @ 8:27 pace.
5 miles on TM @ 9min pace. |
| Progrid Rides Miles: 5.00 | Progrid Rides (orange) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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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: 5.00 | Progrid Rides (orange) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 3.00 | 0.00 | 12.00 |
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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: 8.00 | Progrid Rides Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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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: 9.00 | Progrid Rides (orange) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.80 | 0.00 | 0.00 | 0.00 | 11.80 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.70 | 1.00 | 0.00 | 0.00 | 20.70 |
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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: 7.00 | Progrid Rides (orange) Miles: 13.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 5.50 | 0.00 | 19.50 |
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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: 13.50 | Progrid Rides Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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35 degrees out- made it outdoors again for an 11-mile run- just about 9min pace.
4 more on the TM. |
| Progrid Rides Miles: 4.00 | Progrid Rides (orange) Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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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: 4.25 | Progrid Rides (orange) Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles really slow today...achilles still sore, so being very careful. |
| Progrid Rides Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 9.00 | 0.00 | 0.00 | 15.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 7.00 | 0.00 | 0.00 | 15.00 |
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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: 14.50 | Progrid Rides (orange) Miles: 0.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 3.00 | 0.00 | 0.00 | 6.25 |
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Snowing out, so did TM- 3 miles @ 9 min pace, 3 @ 6:58 pace, and the .25 mile cooldown. |
| Progrid Rides Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| Snowing again, so TM workout- 2 miles warm-up and then 6 miles @ 6:35 pace. |
| Tangent 4 (blue) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 16.00 | 0.00 | 0.00 | 20.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 8.00 | 0.00 | 11.00 |
| 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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 7.00 | 0.00 | 10.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 1.00 | 0.00 | 0.00 | 13.50 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 3.00 | 0.00 | 6.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| 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 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 11.00 | 0.00 | 12.00 |
|
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: 4.00 | Progrid Rides (orange) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 9.50 | 0.00 | 0.00 | 12.50 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 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 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 3.00 | 1.50 | 8.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 4.00 | 0.00 | 8.50 |
| 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 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.80 | 0.00 | 0.00 | 0.00 | 11.80 |
| Ran 11.8 miles with Ed at just under an 8min pace. Boston's getting close! |
| Progrid Rides (orange) Miles: 11.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 5.00 | 0.00 | 9.25 |
|
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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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50's out w/light rain. Headed out and did 6 miles @ just under a 9:22 pace. |
| Progrid Rides (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 1.00 | 0.00 | 7.00 |
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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 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
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. | |
| |
| | Race: |
boston marathon (26.2 Miles) 03:24:39 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 16.00 | 0.00 | 0.00 | 26.20 |
|
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 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 6.00 | 0.00 | 0.00 | 7.25 |
| 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 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 5.00 | 0.00 | 0.00 | 9.50 |
| 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 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 6.00 | 0.00 | 0.00 | 7.50 |
| 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 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| 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 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 3.00 | 0.00 | 0.00 | 12.50 |
| 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 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 1.00 | 1.00 | 0.00 | 9.50 |
|
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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 8.00 | 0.00 | 0.00 | 9.50 |
|
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 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Ran 9.5 miles through the hills @ 8:30ish pace. |
| Progrid Rides (orange) Miles: 9.50 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 1.50 | 10.00 |
| 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 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| 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 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 3.00 | 0.00 | 7.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 7.00 | 1.00 | 0.00 | 9.50 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 2.00 | 0.00 | 8.00 |
|
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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
| It was actually hot outside today. Ran 11.75 slow miles- got a little drained towards the end. |
| Progrid Rides Miles: 11.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 1.00 | 0.00 | 8.00 |
|
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 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.50 | 0.50 | 7.00 |
| 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 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| 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 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 8.00 | 0.00 | 0.00 | 11.25 |
| 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 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 1.00 | 1.00 | 0.00 | 13.50 |
| 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 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.50 | 1.00 | 2.00 | 7.50 |
| 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 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles slowly with my wife. |
| Saucony Rides (yellow) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 2.50 | 2.50 | 0.00 | 11.50 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 2.00 | 0.00 | 0.00 | 13.50 |
| 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 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
| Low 80's- ran very slowly- 8.75 miles. Glad to get that one over with! |
| Progrid Rides (orange) Miles: 8.75 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 2.50 | 0.00 | 8.00 |
|
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 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 7.00 | 0.00 | 0.00 | 9.50 |
|
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 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles w/my wife through the hills of Milton- sluggish, yet good recovery run. |
| Progrid Rides Miles: 5.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.25 | 0.00 | 6.25 |
| 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 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 1.00 | 3.00 | 0.00 | 11.50 |
|
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: 3.50 | Saucony Mirage (red/black) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 2.00 | 0.00 | 0.00 | 11.50 |
| 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. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
|
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 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 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 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 slow miles w/my wife. |
| Progrid Rides Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Did 9.5 miles out in the heat @ just under 8:40 pace- achilles still sore. |
| Progrid Rides Miles: 9.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 1.00 | 0.00 | 0.00 | 9.50 |
| Did 9.5 miles again in the heat @ about an 8:25 pace- achilles a little less sore today. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
|
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 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.25 | 0.00 | 0.00 | 6.25 |
| 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 |
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| | Race: |
Litchfield Road Race (7.1 Miles) 00:47:44, Place overall: 106 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 7.10 | 0.00 | 9.60 |
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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!
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| Saucony Mirage (red/black) Miles: 9.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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10 miles outside- 8 @ about an 8:10 pace.
4 in evening on TM @ 9min pace. |
| Progrid Rides Miles: 4.00 | Progrid Rides (orange) Miles: 10.00 |
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| | Race: |
Solstice Sprint 5k (3.1 Miles) 00:19:50, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.60 | 0.00 | 6.60 |
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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: 3.00 | Saucony Mirage (red/black) Miles: 3.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 2.00 | 0.00 | 10.50 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 1.50 | 0.00 | 9.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles w/my wife- 3 of them on trails. |
| Progrid Rides (orange) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 5.00 | 0.00 | 0.00 | 12.50 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 0.00 | 0.00 | 4.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 5.00 | 0.00 | 9.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Ran 10.25 miles @ 8:30 pace in the pouring rain. |
| Saucony Mirage (red/black) Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.65 | 0.00 | 0.00 | 0.00 | 13.65 |
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4 miles on the TM slow + 20 min weights.
Ran another 9.65 miles w/Ed- kept an 8:11 pace. |
| Progrid Rides Miles: 4.00 | Progrid Rides (orange) Miles: 9.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 0.00 | 1.50 | 5.25 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
| Ran 8.75 miles, 6 of them on trails, alongside 2 of my girls riding bikes. |
| Saucony Mirage (red/black) Miles: 8.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 4.00 | 0.00 | 9.90 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 1.50 | 0.00 | 9.25 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Ran 9.5 miles with my wife through across Demming and into Goshen- keep just over a 9min pace. |
| Progrid Rides Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 5.00 | 0.00 | 9.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 6.25 | 0.00 | 0.00 | 8.50 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 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: 6.00 | Progrid Rides (orange) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran 8 miles outside at an 8:30ish pace- achilles still a bit sore. |
| Saucony Mirage (red/black) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 3.00 | 0.00 | 1.00 | 9.50 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.65 | 0.00 | 0.50 | 0.00 | 9.15 |
| 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: 1.00 | Saucony Mirage (red/black) Miles: 8.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 5.00 | 0.00 | 13.00 |
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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: 6.00 | Tangent 4 ('11) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 6.00 | 0.00 | 1.00 | 16.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Spent the afternoon hiking and then ran 9 miles w/my daughter alongside on a bike. |
| Nike Lunar Glides 2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 3.00 | 0.00 | 1.00 | 14.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.65 | 0.00 | 0.00 | 0.00 | 8.65 |
| Ran 8.65 w/3 of my girls who were on bikes- very sore today. |
| Nike Lunar Glides 2 Miles: 8.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
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4 miles on TM @ gym + 20min weights.
7.25 miles w/my wife @ slow pace. |
| Tangent 4 ('11) Miles: 4.00 | Nike Lunar Glides 2 Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 1.00 | 5.00 | 0.00 | 11.50 |
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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: 7.00 | Nike Lunar Glides 2 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 1.00 | 3.00 | 0.00 | 14.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 0.00 | 9.75 |
| Ran 9.75 miles @ just over an 8min pace. |
| Nike Lunar Glides 2 Miles: 9.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Did 5 miles barefoot on the beach. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 1.00 | 0.00 | 0.00 | 14.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 1.00 | 0.00 | 0.00 | 14.00 |
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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: 8.00 | Nike Lunar Glides 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 2.00 | 0.00 | 0.00 | 14.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 1.00 | 0.00 | 0.00 | 16.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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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: 6.00 | Nike Lunar Glides 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.00 | 0.00 | 0.00 | 9.00 |
| Ran 9 miles on the TM, including 2 mp sets of 3 @ 6:40 pace. |
| Nike Lunar Glides 2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 3.00 | 0.00 | 0.00 | 14.00 |
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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: 6.00 | Nike Lunar Glides 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 2.00 | 0.00 | 0.00 | 13.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 2.00 | 0.00 | 0.00 | 16.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
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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: 6.00 | Nike Lunar Glides 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 3.00 | 0.00 | 0.00 | 12.00 |
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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: 6.00 | Nike Lunar Glides 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 6.00 | 0.00 | 18.00 |
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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: 9.00 | Nike Lunar Glides 2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 5.00 | 0.00 | 15.50 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran 8 miles, 6 of them w/my wife. |
| Tangent 4 ('11) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 8.00 | 0.00 | 10.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 9.00 | 0.00 | 0.00 | 17.00 |
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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: 6.00 | Nike Lunar Glides 2 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.50 | 0.00 | 4.50 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.75 | 0.00 | 0.00 | 0.00 | 15.75 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 2.00 | 0.00 | 10.25 |
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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: 4.25 | New Balance 1190 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 8.00 | 0.00 | 0.00 | 9.50 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 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 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 4.50 | 0.00 | 10.50 |
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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: 4.00 | New Balance 1190 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 3.00 | 0.00 | 0.00 | 8.50 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.90 | 0.00 | 6.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.35 | 5.40 | 4.25 | 0.00 | 21.00 |
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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: 6.60 | New Balance 1190 Miles: 14.40 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 5.00 | 2.00 | 0.00 | 10.50 |
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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: 6.50 | Saucony Rider (blue) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 8.00 | 0.00 | 0.00 | 9.50 |
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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 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 2.25 | 0.00 | 5.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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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 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 7.00 | 0.00 | 0.00 | 10.50 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.50 | 4.50 | 0.00 | 8.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 5.50 | 0.00 | 13.60 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 0.00 | 0.00 | 3.00 |
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No time to run today, so did 3 miles on TM- 2 @ 6:53 pace. |
| Saucony Rider (blue) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
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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: 2.50 | Saucony Rider (blue) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.45 | 0.00 | 0.00 | 0.00 | 18.45 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 1.50 | 7.50 |
| 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: 1.00 | Saucony ProdGrid Kinvara Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 8.00 | 0.00 | 9.50 |
| 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 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 3.00 | 0.00 | 0.00 | 12.50 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6.1 miles w/my wife at a 9:30 pace. |
| Saucony Rider (blue) Miles: 6.10 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 11.50 | 0.00 | 0.00 | 19.50 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Hot and humid- ran 12 miles @ 8:45 pace. |
| Saucony Rider (blue) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 1.50 | 5.50 |
| 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 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.50 | 0.00 | 0.00 | 5.00 |
| 5 miles on the TM at the gym- full day, so that was all I could get in. |
| Tangent 4 ('11) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 9.00 | 0.00 | 0.00 | 13.60 |
| 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 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| 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 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
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: 4.00 | New Balance 1190 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 9.25 | 0.00 | 0.00 | 12.00 |
| 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 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
| 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 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 5.00 | 2.00 | 0.00 | 9.50 |
| 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 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| TM workout: 2-mile warm-up, 6x800 @ 6min pace, and then a "cooldown" for 7 miles total. |
| Saucony ProdGrid Kinvara Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| 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 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 20minutes weights + 6miles on TM @ 9:22 pace. |
| Saucony Rider (blue) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.65 | 0.00 | 0.00 | 0.00 | 8.65 |
| Ran 8.65 miles @ just over a 9min pace. |
| Saucony Rider (blue) Miles: 8.65 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 7.00 | 0.00 | 0.00 | 11.50 |
| 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 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran 7 miles real slow- did not feel great. |
| Saucony Rider (blue) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
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 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 1.00 | 0.00 | 4.00 |
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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 |
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| | Race: |
Hartford Marathon (26.2 Miles) 03:35:14 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 16.00 | 0.00 | 0.00 | 26.20 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.75 | 0.00 | 0.00 | 0.00 | 0.75 |
| Mad blister on my left forefoot, so only ran .75 before shutting it down. |
| Asics Ds-trainer 16 (red) Miles: 0.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 3.00 | 0.00 | 7.50 |
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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! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles- blister's still irritating me a bit. |
| Asics Ds-trainer 16 (red) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
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Quick weight workout at the gym + TM- 2 mile warm-up and then 5 miles @ 6:27 pace. |
| Saucony ProdGrid Kinvara Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.50 | 0.00 | 0.00 | 8.00 |
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3-miles on TM at the gym.
5-miles on TM at home.
Blister improving very slowly. |
| Asics-16 (red) Miles: 5.00 | Asics Dc-racer Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 8.50 | 0.00 | 0.00 | 9.50 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.00 | 4.00 | 0.00 | 13.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Ran 7 miles w/my wife @ just under a 10min pace. |
| Asics-16 (red) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran 8 miles w/my wife at about a 9:45 pace through light hills. |
| Asics Dc-racer Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Did 30-minutes weights + 4 miles w/4 strides worked in w/a new pair of Brooks Launch. |
| Brooks Launch Miles: 4.00 |
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| | Race: |
Airline Ghost Trail 1/2 Marathon (13.1 Miles) 01:28:35, Place overall: 12, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 6.10 | 7.00 | 0.00 | 13.60 |
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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.
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| Brooks Launch Miles: 13.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 10 min weights + 8 miles @ about 9min pace. |
| Asics-16 (red) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 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 |
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| | Race: |
Philadelphia Half Marathon (13.1 Miles) 01:30:24, Place overall: 223, Place in age division: 19 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 13.10 | 0.00 | 0.00 | 13.60 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 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 |
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| | Race: |
Goshen Turkey Trot (6.2 Miles) 00:40:46, Place overall: 20, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.20 | 0.00 | 8.20 |
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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!
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| Asics Dc-racer Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles nice and easy. |
| Brooks Launch Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the TM. |
| Brooks Launch Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 miles outside. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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20 min. weights + 5 miles on TM @ gym.
5 more miles on TM- 8:27 pace. |
| Brooks Launch (2) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran 8-miles at just under 9-min pace deep in the hills of Goshen. |
| Brooks Launch (2) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 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 |
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| | Race: |
Jingle Bell 5k (3.1 Miles) 00:19:05, Place overall: 10, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.65 | 0.00 | 3.10 | 0.00 | 5.75 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Ran 7.25 miles w/my wife at just over a 9min pace. |
| Brooks Launch Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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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: 5.00 | Brooks Launch (2) Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 9.00 | 0.00 | 0.00 | 13.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Ran 7.25 miles with my wife...starting to feel like winter! |
| Brooks Launch (2) Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 on the TM @ 8:27 pace. |
| Brooks Launch Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran 6 miles- 4 w/my daughter @ 8:30 pace and then 2 on my own, slowly. |
| Brooks Launch Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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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: 4.00 | Brooks Launch (2) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Ran 9.5 miles w/my wife @ just over a 9min pace. |
| Brooks Launch (2) Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 6.00 | 0.00 | 13.00 |
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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: 8.00 | Brooks Launch Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 30-min weights + 5 miles @ 8:27 on TM. |
| Brooks Launch Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
| 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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 2.00 | 0.00 | 10.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 8.00 | 0.00 | 0.00 | 10.50 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.00 | 0.00 | 5.50 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran 9 miles slowly with my wife. Today is our 16th anniversary- headed out on a date! |
| Brooks Launch Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles- first 7 @ 8min pace and the veered onto trails. |
| Brooks Launch Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2059.85 | 435.85 | 330.80 | 22.40 | 2848.90 |
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| Saucony Rides (yellow) Miles: 88.00 | Wave Inspire 6 Miles: 137.00 | Tangent 4 (blue) Miles: 176.75 | Progrid Rides Miles: 263.15 | Progrid Rides (orange) Miles: 397.05 | Saucony ProdGrid Kinvara Miles: 93.90 | Tangent 4 ('11) Miles: 196.95 | Saucony Mirage (red/black) Miles: 211.85 | Barefoot Miles: 7.00 | Tangent 4 (2) Miles: 6.00 | Nike Lunar Glides 2 Miles: 352.80 | Saucony Rider (blue) Miles: 337.75 | New Balance 1190 Miles: 63.50 | Asics Ds-trainer 16 (red) Miles: 60.70 | Asics-16 (red) Miles: 39.00 | Asics Dc-racer Miles: 83.45 | Brooks Launch Miles: 173.40 | Brooks Launch (2) Miles: 96.15 |
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