| 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: None, just regular aerobic and strength conditioning. Long-Term Running Goals: Maybe complete some races again. 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: | 5.23 |
Month: | 88.64 |
Year: | 954.99 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 114.40 | 0.00 | 0.00 | 0.00 | 114.40 |
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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 treadmill during lunch (8:57 avg). Time just slips away from me and I end up with another low mileage week.
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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 outside, surprised by the pace (8:52 avg).
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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 outside in shorts, wet and muddy (9:40 avg).
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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 treadmill during lunch (9:37 avg).
Stregnth Training 55 minutes. Barbell compounds: Flat Bench, Back Squat, Hang Clean, Calf Raise, Deadlift, OH Press, Chin-ups, and Lunges.
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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 during lunch on the treadmill (9:27 avg).
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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 |
| 6 miles in the morning on the treadmill (9:36 avg). Great night of sleep for once. The older I get the lighter I sleep it seems so now relying on ear plugs. Finally found a set that doesn't hurt my ears.
4 miles during lunch on the treadmill (9:50 avg). Slow and easy with hills for most of it and then progressively faster the last half mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 5 miles on the treadmill (9:52 avg) before watching daughter play volleyball.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| 6 miles on the mill due to ice pellets weather (9:50 avg). Wanted to bail after 20 minutes but caught some good vibes. Fast finish.
3 miles before strength training (10:00 avg)
Strength training 1 hour. Too long, like to keep this around 30-45 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| 8 miles jogging outside (10:10 avg).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| 8 miles jogging outside in horribly windy conditions.
1 mile warmup before weights.
45 min strength training, barbell compounds.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
| 5.7 miles jog and walk combo (12:13 avg). Back at it after left ITB flared up and forced me to take a couple days off earlier in the week. Hope to tolerate jog and walk combo for a while.
3.9 miles jog and walk combo (12:57 avg). Left ITB cooperated, plan to foam roll and stretch again tonight.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6 miles jog & walk combo outside, left knee was OK, not 100% but a little better.
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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 jog & walk combo (12:00 avg). Knee can tolerate very slow jogging pain free so glad I can at least do that for now.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles on the treadmill mixing slow jogging with walking at maximum incline (13:20 avg). Knee is slowly feeling better, but think I made matters worse by being too aggressive with stretching (back of knee and upper calf hurt).
1 hour strength training
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.55 | 0.00 | 0.00 | 0.00 | 4.55 |
| 4 miles on the treadmill again doing a jog and walk combo. Hip stretching helps the knee!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.72 | 0.00 | 0.00 | 0.00 | 4.72 |
| 4.7 miles on the treadmill (12:46 avg). Still nursing left ITB.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.08 | 0.00 | 0.00 | 0.00 | 5.08 |
| 5 miles of slow jogging and walking after work (12:24 avg). Left ITB/knee held up pretty well.
Strength training 30 minutes later in the evening.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 114.40 | 0.00 | 0.00 | 0.00 | 114.40 |
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