| 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 | | 178.00 | 3.00 | 10.00 | 0.00 | 191.00 |
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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 |
| Recovery 4 mi on TM (8:32 avg) followed by strength training (lower body). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 2.00 | 0.00 | 9.00 |
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Afternoon: Over hilly course did EP 1 mi, MP to TP 5 mi (6:58 avg), EP 3 mi. Good weather. Strongest I've felt in months. | | Add Comment |
| | 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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Morning: LP 11 mi (7:51 avg). LP is long pace with increasing speed. Temp in 60s. Some typical morning aches and hamstrings were tight at the end.
Afternoon: strength training (upper body & core) | | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Recovery run (8:20 avg) on grass trail. Did some plyometrics at half way point (2 sets of 5 exercises). Temp in 80s. Everything felt OK. | | 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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Morning: EP 7 mi (7:54 avg) w/ last 4 mi faster (7:30 avg). I try to start slow on morning runs until the stiffness goes away. Temp in low 60s and humid. Our three girls are coming back home tonight after spending three days with their cousins. I'm looking forward to seeing them and watching Phelps on the tube.
Afternoon: EP 5 mi (7:47 avg) followed by core work. | | Add Comment |
| | 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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REST
We spent 6 hours walking around the state fair. Great weather and we all had a lot of fun. Mmmmm....fair food. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| LP 17 mi (7:54 avg) with gradual increase in speed. Temp in 60s, sunny, low humidity. Water only with no food before or during run. Legs felt a little dead because of time at state fair yesterday. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| REST | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| EP 9 mi (7:43 avg) over hilly course. Charged up some of the hills. Temp was hot, sunny, and humid. As usual focused on form, staying relaxed and gliding over ground. Particularly on ups and downs. You know, all that good stuff like "work with the hill" and "flow like water". | | 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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Morning: LP 12 mi (8:03 avg), last 4 mi faster (7:25 avg). Started out slow first 3 mi (8:51 avg) as legs were stiff and a little sore. Temps in 60s and humid.
Afternoon: Strength training | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Recovery 6 mi (8:55 avg) on TM. | | Add Comment |
| | 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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Morning: EP 6 mi (8:34 avg)
Afternoon: EP 7 mi (8:12 avg). Temp around 70, humid, and cloudy with mist. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Recovery/EP 5 mi (8:00 avg). Nothing fancy. Temps in 80s, humid, and sunny. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| LP 18 mi (7:47 avg) over hilly course and gradually running faster during run. Drank only water before and during run. Temp 70, sunny, and low humidity. Concentrated more on running form after 15 mi mark (relaxed, keeping cadence high, moving arms, and lifting feet). At the end I felt like I still had plenty left in the tank. Some light stretching afterward. | | Comments(3) |
| | 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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Strength Training | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| EP 3 mi, TP 5 mi (6:32 avg), EP 2 mi. Getting lungs and legs use to running faster again took some time during the tempo run. I've felt that way before at the start of tempo training and it takes about 3 weeks to lose it and get the body to relax (or at least I become more aware or tolerant of the feelings). I think it was Mark Allen who said that the body becomes more hyped up and enters a different state when speed training is introduced to training. That's definitely true. | | Comments(2) |
| | 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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AM: Recovery pace 2 mi to warm up and then EP 5 mi over some rolling hills (8:17 avg overall). Looking forward to a run at noon.
PM: EP 1 mi, Fast EP 6 mi (7:22 avg), EP 1 mi. Since I didn't run a full 15 mi this morning in one go, I decided put in a faster than normal pace during this run. I continue to focus on making progress in stride efficiency. I might do some strength training this evening. See how I feel. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Recovery pace 7.5 mi (8:19 avg). Very exciting stuff. I still haven't grown to appreciate recovery runs, but every book out there claims that the hard-easy approach is the way to go. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 3.00 | 0.00 | 14.50 |
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AM: EP progression 7.5 mi (7:55 avg). Temps in upper 60s and very humid. Planning another run at noon.
PM: EP with TP fartleks 7 mi total over hilly course (7:24 avg). Temps in 80s, humid, and sunny. Legs were fried at the end of this run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: Recovery 6 mi (8:35 avg) followed by core work. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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AM: LP 17 mi with fast finish (7:28 avg, 130 HR avg). Temp in 60s and sunny. Ate food before and during run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| REST | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 178.00 | 3.00 | 10.00 | 0.00 | 191.00 |
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