| 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 | | 252.55 | 14.00 | 6.00 | 3.00 | 275.55 |
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| 2130 Orange Miles: 27.80 | Asics 2130 Red Miles: 69.30 | 2130 Orange Blue Miles: 150.90 | 2120 Gray Miles: 27.55 |
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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 |
| Easy recovery 6 mi on the treadmill + some strength training | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
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AM: Treadmill progression run of 7 mi down to 7:10 pace @ 2.5% incline.
PM: Easy run of 7.3 mi over a hilly course. Temps are falling again and it was getting windy. I'm a little disappointed in this run because I ran this route faster 2 weeks ago and my legs continued to be sluggish on the hills. I had to slow down several times for black ice, but I still don't like the results this time around. |
| Asics 2130 Red Miles: 7.30 | 2130 Orange Miles: 7.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 1.00 | 1.00 | 12.00 |
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AM: Easy treadmill run of 5 miles progressing to a 2.5% incline + Strength training.
PM: Bone chilling cold outside so it was treadmill time again. Ran easy 3 mi then picked up the pace to MP 1 mi + TP 1 mi + 10K pace 1 mi then finished off with 1 mi easy. All done at 1-1.5% incline.
I'm out the rest of the week on a trip with the Mrs. I will update my mileage when I get back. Have a great week. |
| Asics 2130 Red Miles: 5.00 | 2130 Orange Miles: 7.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 5.00 | 0.00 | 12.00 |
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First morning in Acapulco, Mexico.
I ran a total of 12 mi on the hotel treadmill with 5 mi @ TP (6:20-6:30). We spent the rest of the day with friends lounging around the pool and beach. |
| 2130 Orange Blue Miles: 12.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran an easy 7 mi before heading off with a group for snorkeling. |
| 2130 Orange Blue Miles: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 11.00 | 0.00 | 0.00 | 15.00 |
| Ran 15 mi total with 11 mi @ PMP (6:53 avg). We went exploring today to check out shops and then took in a sunset boat cruise. |
| 2130 Orange Blue Miles: 15.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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I'm back from our trip to Acapulco. The weather (90 and sunny) and scenery were simply awesome. What an experience.
Ran an easy 15 mi on the bike trail (7:40 avg). The weather is great here as well. I wore shorts and a t-shirt! |
| 2130 Orange Blue Miles: 15.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
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AM: Easy 4 mi
PM: Recovery run 6.2 mi around the lake. Windy and colder. Legs felt really flat. I'm bummed out because we're expecting 5-6 inches of the white fluffy stuff this Friday night, which means more than likely no long run outside on Saturday. |
| Asics 2130 Red Miles: 4.00 | 2130 Orange Blue Miles: 6.20 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
| Sloppy 9 mi run outside at an easy pace (8:00 avg). I had to keep making detours because of water over the trail. I had to run on railroad tracks a couple of times. That can be a bit tricky. |
| 2130 Orange Blue Miles: 9.80 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.30 | 0.00 | 0.00 | 0.00 | 18.30 |
| Decided to go long today since a snow storm is rolling through tonight. Made this a depletion run so I didn't have anything to eat before or during. Just took it real easy because the body didn't want to go and I'm lacking sleep as well (8:06 avg). One problem I'm having is keeping my forearms and hands warm in cold temps (below 30). Anything over 15 mi and I can feel them become dangerously cold. I wanted to go 20 mi, but I cut it short because my arms were becoming painfully numb. As always, advice is welcome. |
| 2130 Orange Blue Miles: 18.30 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 2.00 | 0.00 | 0.00 | 11.75 |
| We received nearly 8 inches of snow last night so I ran on the mill. Ran 1 hour easy then did 2 mi at PMP finishing the last 2 mi easy again (7:41 avg @ 1-2.5% grade). Overall, a solid week considering I ran only 5 days. |
| Asics 2130 Red Miles: 11.75 |
| | Comments(2) |
| | 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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AM: Slow run of 4 mi + Strength training
PM: Glorious 7.2 mi run around the lake (7:25 avg). Sunny with temps in the 30s. Legs felt sluggish again at first, but I kept pushing and they finally caught stride. I plan to start working in speed training this week. |
| Asics 2130 Red Miles: 4.00 | 2130 Orange Blue Miles: 7.20 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 2.00 | 9.00 |
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Eased into some speedwork on the treadmill this morning before work. I ran easy 2 mi to warmup then did 4 x 3 min at 5K pace with a 4% grade while jogging for 3 min on the flat as the rest set. Finished with 4 mi at easy pace with a 1.5% grade. Overall, a little bit of a shock to the system, but I need to keep it under control because this is usually the time of the cycle (6-10 weeks out from a race) where I get injured. |
| Asics 2130 Red Miles: 9.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| Slow to easy 8 mi run (8:17 avg). I felt really good and would have went further, but duty calls and I've already stretched the idea of "lunch hour" run. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.75 | 0.00 | 0.00 | 0.00 | 14.75 |
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AM: Easy paced 7.25 mi run incorporating some hills (8:17 avg) + Strength training.
PM: Easy 7.5 mi run outside over a very hilly course (7:52 avg). Sunny with temps in the teens. I took the advice of my fellow bloggers and adding some clothes and g-pa's old wool mittens to my outfit. The additions made a huge difference. Thanks for the advice Dave, Jeff, and Bill! |
| Asics 2130 Red Miles: 7.25 | 2130 Orange Blue Miles: 7.50 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
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Easy out and back run on the trail. Added 6 x 30 sec pickups during the last half. Cloudy, windy, and temps in mid-20s. Everything felt "ok", but I was fading quickly the last half hour. Clothes were getting heavy and so were my legs. I still ran a negative split though.
1:59:14 - 7:51 avg |
| 2130 Orange Blue Miles: 15.20 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.05 | 0.00 | 0.00 | 0.00 | 8.05 |
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Ran 8 mi on the TM incorporating 3-6% grade hills during the last half of the run. Planned to go outside, but didn't want to deal with 30-40 mph wind gusts.
1:07:00 - 8:22 avg | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
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AM: Jumped on the treadmill and worked up to an easy paced run incorporating several 4-6% grade hills during last half.
7.5 mi 1:00:25 - 8:03 avg
PM: Ran a standard mostly flat out and back during the lunch hour. Sunny with temps in the 20s. After last week's "speedwork" my body dished out indications that it's not ready for hard intervals (sluggish legs the whole week, tendon aches, trouble climbing stairs, etc.). Therefore, I'm changing plans and going the endurance route with some pickups or pace runs if it feels right. I'll revisit hard intervals later or might give them a try every 2 weeks.
7.7 mi 1:00:00 - 7:48 avg
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| 2130 Orange Blue Miles: 7.70 | 2120 Gray Miles: 7.50 |
| | 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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Got up at 5 am and ran over a moderately hilly course. I cut it a little short because it took me too long to get ready to run and I didn't want to stroll into work late.
1:37:30 12 mi - 8:07 avg | |
| | Comments(4) |
| | 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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Mostly flat out and back. Forced myself to keep it easy as my right adductor magnus has been getting tighter at the end of a run. Everything felt great until the last mile or so. I'll just roll with it as it's not really painful, but bothersome. Beautifiul day for a run.
1:13:00 9 mi - 8:07 avg
Late PM: Core training |
| 2130 Orange Blue Miles: 9.00 |
| | Add Comment |
| | 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: Easy flat run on the TM + light lower body strength training. The cold and rain/snow are moving through my area again. Yesterday was sunny and upper 50's! Oh well, almost there. My adductor wasn't an issue during the run, but was a little dull after icing and walking into work.
1:00:00 7 mi - 8:34 avg
PM: More of the same. Since I'm running ELP, I thought it was only fitting that I jam to ELP.
1:01:00 7 mi - 8:43 avg |
| Asics 2130 Red Miles: 14.00 |
| | Comments(4) |
| | 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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Still playing it safe and did a recovery run outside. I was lamenting to myself about my pace until I looked straight up and noticed someone in a wheelchair with no legs. I said "hi" and then proceeded to shrink to about two inches tall. I need a better perspective and be thankful for just being able to run.
0:58:52 7 mi - 8:25 avg (moderate hills) |
| Asics 2130 Red Miles: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
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Long and easy with a couple breaks for water. Felt tired at the end, but not beat down like I usually do. Interesting results.
3:00:00 21 mi - 8:34 avg |
| 2130 Orange Blue Miles: 21.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 252.55 | 14.00 | 6.00 | 3.00 | 275.55 |
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| 2130 Orange Miles: 27.80 | Asics 2130 Red Miles: 69.30 | 2130 Orange Blue Miles: 150.90 | 2120 Gray Miles: 27.55 |
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