| 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 | | 132.40 | 2.50 | 0.00 | 3.11 | 138.01 |
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| | Race: |
Watermelon 5K (3.107 Miles) 00:21:51, Place overall: 26, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 3.11 | 3.11 |
| My first 5K race and first race since having the pacemaker implant. Really pushed as hard as I could throughout. Started out a bit too fast but I didn't want to get trapped behind people. The pacemaker worked well, just think the max tracking rate can be set higher, currently at 150. I ended up second in the 40-49 age group and 26th out of 300 total runners with no one older finishing in front of me. I haven't completed a race in 19 months and feel this a solid result considering. Lord willing, I'm looking forward to racing some more.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Nice 10 mi bike trip with my daughter (divided by 4 for run equivalent). Strength training at 80% of max afterward.
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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 mi run on the trail at 9 min pace. Already hot out.
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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 mi run on the trail in the middle of the afternoon. Slowed pace by about 20-30 sec per mile because of the heat.
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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 mi run during lunch. Very humid.
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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 |
| No run. After work did complex training, which is mixing strength exercises and plyometrics.
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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 |
| 6.5 mi before work. Legs were flat from strength training yesterday. Probably should have rested, but didn't run yesterday.
3.5 mi slow during lunch hour. After years spent slinging iron, I've finally come to the conclusion that strength training at near maximum weight and distance running simply don't mix. Strength training is a good thing, especially for older runners, but it can really make running a drag (pun intended). So going to mess with the schedule again.
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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 mi easy, legs felt fresh at first then tired greatly after 6 miles.
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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 |
| No run, strength training at 90% of maximum.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| 3.4 mi during lunch, warmup 10 min then alternated MP 5 min with EP 5 min
After dinner completed a 30 minute total body workout with my daughter at Planet Fitness.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 2.50 | 0.00 | 0.00 | 6.00 |
| 6 mi during lunch hour, slower than EP for 10 min, then 4 x MP 5 min + EP 5 min
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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 |
| 6.4 mi before work, flat legs with some stiffness
3.6 mi during lunch hour, legs still lack any zip
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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 mi before work, no improvement on the condition of legs, but perceived exertion was better.
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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 |
| Strength and plyometric workout
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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 |
| 7 mi relaxed and easy before work, done in 1:03.
3.5 mi after work, easy pace with long hills.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| 7.3 hot-n-tough miles, got it done
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| 6.3 mi before work. Getting hot already with a heat warning in place for next 3-4 days.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 5K during lunch. I really wanted to blow off the run today, so I consider this a victory!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 0.00 | 5.90 |
| 5.9 mi in 1:00 - Starting an experiment after reading a couple physiology studies regarding opitimal pace and distance for aerobic development. The optimal pace is considered 50-75% of 5K pace with 65% the goal. Based on my recent 5K that means 8:45 to 10:30 pace with 9:30 for 65%. Faster tempo running will be done 1-2 times per week, only if I feel up to it, and only at a 20:1 slow to fast ratio. Strength training 2 times per week.
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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 |
| Strength training
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| 10.6 mi - All done super easy with some walking breaks. Still whipped at the end. Feels like I have a long ways to go stamina wise and a lot of weight to lose too.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| 5.4 mi - Usual morning route including some walking as right groin/hamstring has been flaring up lately.
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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 |
| Strength training 1 hour.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.90 | 0.00 | 0.00 | 0.00 | 9.90 |
| 6.4 mi - Morning run
3.5 mi - Lunch hour run on treadmill. Right quad/groin is still bothersome. Did some leg extensions and stretching afterward.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 132.40 | 2.50 | 0.00 | 3.11 | 138.01 |
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