| Member Since: Aug 10, 2008 Gender: Male Goal Type: Other Running Accomplishments: Marathon PR - 3:05 (3:06 at Boston)
Completed a dozen marathons and a handful of 50 mile ultras. Short-Term Running Goals: Consistent aerobic and strength training. Long-Term Running Goals: Participate in 5k and 10k races. Personal: I started more dedicated running and racing in my thirties. Eventually I developed symptomatic bradycardia and SVT which required a cardiac pacemaker implant and a cardiac cath ablation. It has taken a long time to get back to running consistently again. Counting my blessings and trying to remain more balanced with fitness. |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 879.94 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 269.90 | 11.00 | 4.50 | 3.75 | 289.15 |
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| Asics 2130 Red Miles: 208.65 | 2130 Orange Miles: 80.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 1.00 | 1.00 | 10.00 |
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AM: Easy run 4 mi on the treadmill. A little tired after last night. Need to hydrate today.
PM: On the treadmill again for convenience sake. Ran 2 mi brisk pace, 1 mi threshold pace, 3 min rest, 1 mi 5K-10K pace, and finished at brisk pace (7:18 overall pace). Felt like a slug throughout most of it, but toughed it out and felt tons better afterwards. |
| Asics 2130 Red Miles: 10.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Well, this run reminded me of the benefit of having a treadmill this time of year. Ran on a bike trail covered in ice 30% of the time. Not a big deal. It was about 30 dg and sunny. Felt great on the way out, but on the way back I was running into a stiff wind. It felt like a wind chill in the teens and with a good sweat worked up I was absolutely freezing. Obviously, I was ill prepared to confront that kind of wind chill clothing wise, but I thought the temp and sun combo would rule. Wrong! Being use to running in mostly indoor temps didn't help. Lonely 15 mi run (7:53 avg). |
| Asics 2130 Red Miles: 15.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Progression run 8 mi on the treadmill with 0.25 mi hills throughout. | |
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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 |
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AM: Slow 4 mi on treadmill + Strength training.
PM: Easy progression to 7:30 pace (8:03 avg). Sunny and in the 30s. Still icy in spots. |
| Asics 2130 Red Miles: 7.00 | 2130 Orange Miles: 4.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| Easy run of 12 mi (8:13 avg). Legs were stiff from yesterday's strength training. Honestly, I felt kind of pathetic because a run like this was easier a couple months ago, but this time of year miles are miles. Temp was around 30 and finally no wind. Now we need to get rid of all the ice. |
| Asics 2130 Red Miles: 12.40 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Easy run of 5 mi on the treadmill after work. After an 11 hr day at the office that's all I could mentally muster. | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy run of 11 mi gradually progressing to a 7:10-7:20 pace and holding it there for the last 3-4 miles. (7:40 avg) |
| Asics 2130 Red Miles: 11.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Easy run of 16 mi before another storm rolls in (7:40 avg). I felt miserable the last 4 mi because it feels like I'm hosting another illness. The kids just got over streph throat. Man, I don't want that stuff. |
| Asics 2130 Red Miles: 16.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Slow run on treadmill 5 mi (8:00+ avg). That's all I could squeeze in today. Doing daddy duty this weekend while the first lady is out of town. | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 1.00 | 0.00 | 13.00 |
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AM: Slow progression 5 mi to 7:40 pace + Strength training. Feeling stronger again.
PM: Progression 8 mi to 7:00 pace, gradually moving down to 6:00 during last mile. More snow to shovel after work tonight. |
| Asics 2130 Red Miles: 8.00 | 2130 Orange Miles: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
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AM: Progression run 10 mi with various hills during last 5 miles (8:00 avg).
PM: Easy 2.5 mi while testing out something on the treadmill.
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| Asics 2130 Red Miles: 10.00 | 2130 Orange Miles: 2.50 |
| | Add Comment |
| | 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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Weather is terrible so it was mill time again. Easy 6 mi with some rolling 0.25 mi hills (7:52 avg). Not much else to report. |
| Asics 2130 Red Miles: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 2.00 | 1.25 | 14.00 |
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AM: Easy run of 5 mi on the treadmill (8:10 avg) + Strength training
PM: Miserably cold and snow packed outside so I decided on the mill again (2% incline). Easy pace 3 mi + tempo pace 2 mi + interval pace 1 mi + easy pace 3 mi w/ some short hill charges (8%) @ 10K pace (7:20 overall). Watched "What About Bob?". |
| Asics 2130 Red Miles: 5.00 | 2130 Orange Miles: 9.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Slow recovery run (8:19 avg). | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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Ran 18 mi easy, but had to stop at mile 13 for a snack as I was on empty (7:50 avg). The bottoms of my feet and every muscle on the back side of my body are fatigued. Temps were warmer, but still very windy outside. This weather is the pits. |
| Asics 2130 Red Miles: 18.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 mi with 10 x 25-30 sec. pickups (7:30 avg). I had the stomach flu Sat. night and yesterday. Probably a reason I felt a little off during my long run on Sat. morning. This will be a cutback week. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
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AM: Progression run of 5 mi to 7:30 pace + Strength training. Surprisingly, no muscle soreness since bouncing back from flu and dehydration.
PM: Brisk 7.25 mi run over a route containing all kinds of hills (7:46 avg). I felt really sluggish in the beginning and end of this run. Temps in the 20s with full sun. |
| Asics 2130 Red Miles: 7.25 | 2130 Orange Miles: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy run 6 mi (8:00 avg). It's getting warmer :) |
| Asics 2130 Red Miles: 6.00 |
| | Add Comment |
| | 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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AM: Progression to 7:30 pace over 4 mi + Strength training. Really tired this morning.
PM: Ran 8 mi over a hilly course (7:43 avg) during lunch hour. Temps in 30s with full sun. Sloppy sidewalks so I had to keep slowing down at times. That's "ok" though since I'm not in a real push phase yet. Back to the desk. |
| Asics 2130 Red Miles: 8.00 | 2130 Orange Miles: 4.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Slower run of 6 mi on the treadmill (8:00 avg). I wussed out since temps are dropping outside and it's very windy. | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 10.00 | 0.00 | 0.00 | 14.00 |
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Really cold outside today (below zero) so it was treadmill time once again. Ran easy 2 mi + PMP 10 mi (6:53 avg) + Easy 2 mi (7:16 avg overall). I felt pretty good during the tempo phase and my heart rate remained reasonable even as I cranked up the incline. The strange thing is I didn't feel very good once I slowed down for the final 2 mi cooldown. |
| Asics 2130 Red Miles: 14.00 |
| | Comments(4) |
| | 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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AM: Slow progression run of 5 mi on the treadmill (8:22 avg). Might be able to get outside later in the week. More snow coming tonight.
PM: Progression run of 7 mi on the treadmill (7:45 avg). |
| Asics 2130 Red Miles: 12.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.50 | 1.50 | 12.00 |
| AM: Slow progression run of 5 mi on treadmill (8:18 avg) + strength training. Feeling worn down for some reason, but stuck with it. PM: On the treadmill again. Easy 20 min + 5 x 2 min @ 10K pace (4% incline) with 3 min RI + Easy 1 mi + Tempo 0.5 mi (1.5% incline). Legs felt more lively compared to this morning. |
| Asics 2130 Red Miles: 5.00 | 2130 Orange Miles: 7.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Recovery run 6 mi. during lunch hour. Knees were a little stiff this morning, but gradually felt better during the morning. |
| Asics 2130 Red Miles: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 1.00 | 0.00 | 0.00 | 11.00 |
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AM: Lazy run of 4 miles (8:30 avg) + Strength training. I don't feel like going to work today either.
PM: Easy run of 7 mi (7:49 avg) with last mile at PMP. Finally warming up outside. |
| Asics 2130 Red Miles: 4.00 | 2130 Orange Miles: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy run 8 mi oustide (7:56 avg), legs felt flat due to treadmill running over the past several weeks. I felt good on the hills, but I could tell I've lost some economy/efficiency while running on the flats. |
| Asics 2130 Red Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Easy 20 mi run by myself over a course with several long hills. I ran an out and back so I hit the same long steep hills through out the entire run. Legs were fatigued and felt sluggish on the hills at the end. I could also tell my feet aren't use to the sidewalks, but my shoes are getting up there in miles. |
| Asics 2130 Red Miles: 20.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 269.90 | 11.00 | 4.50 | 3.75 | 289.15 |
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| Asics 2130 Red Miles: 208.65 | 2130 Orange Miles: 80.50 |
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