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January 2008

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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:

No idea.  Just trying to stay in shape after several heart related setbacks.

Long-Term Running Goals:

Lower bodyweight and complete some more races.

Personal:

Hooked onto running in 2005 after years of mostly powerlifting.

 

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 14.55 Month: 92.35 Year: 1106.88
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1021.6061.0028.0010.451121.05
Asics 2130 Red Miles: 337.852130 Orange Miles: 74.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Recovery 4 mi on TM (8:32 avg) followed by strength training (lower body).

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.002.000.009.00

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.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

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)

Weight: 0.00
Comments
From MichelleL on Tue, Aug 12, 2008 at 20:29:10

Welcome to the blog! Congrats on the BQ! Are you thinking of a marathon in the fall?

From Burt on Tue, Aug 12, 2008 at 23:12:50

Your times are inspirational. I hope to be there someday.

From walter on Wed, Aug 13, 2008 at 08:09:32

Welcome to the blog

From Robert on Wed, Aug 13, 2008 at 09:14:55

Thanks for the welcome. I'm just a stubborn hack when it comes to running. I'm what Daniels describes as a runner with a lot of desire and heart, but short on natural ability. I regret I didn't pick up running earlier in my life. The plan is to max out what God given ability I have and hopefully be a late bloomer.

From jtshad on Wed, Aug 13, 2008 at 09:40:29

Welcome to the blog and thanks for the comment. I too am a master's runner, good to have another one on the blog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

REST

We spent 6 hours walking around the state fair.  Great weather and we all had a lot of fun.  Mmmmm....fair food. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

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.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

REST

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

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".

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Recovery 6 mi (8:55 avg) on TM.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Morning:  EP 6 mi (8:34 avg)

Afternoon:  EP 7 mi (8:12 avg).  Temp around 70, humid, and cloudy with mist.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Recovery/EP 5 mi (8:00 avg).  Nothing fancy.  Temps in 80s, humid, and sunny.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

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.

Weight: 0.00
Comments
From rockness18 on Sat, Aug 23, 2008 at 13:11:17

Nice run today...was looking through your blog and can relate with your background. I played baseball all the way through college and kept up with the weights fairly faithfully until shifting to running this past Fall. I've lost 30lbs total (not near your weight loss) and try to get a couple days in the gymn each week (still benched 225 x 5 last week). Considering your background, your running has been impressive. Good luck with the next marathon!

From Robert on Sat, Aug 23, 2008 at 23:01:11

Man, I'm jealous. It would be great to run faster and still bench 225 for reps. I'm delfintely more of a fast twitch guy, but I've really grown to appreciate endurance sports. Especially, over the long haul. I just couldn't envision hitting the squat rack into my later years. Besides, I was just getting too big with all the squats, deads, and protein shakes. Not that I'm totally against it, but it just stopped feeling right for me after several years. I do miss the feeling of pulling all that weight off the floor though. You know, that feeling of real power and functional strength. Oh well, still doing them pushups and chin-ups boss. Keep up the good running and benching.

From rockness18 on Sun, Aug 24, 2008 at 14:57:35

Believe me, the 225 reps probably won't last much longer. Improving the pr's has definitely cut into my strength, yet I'm feeling good about the transition.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Strength Training

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.000.0010.00

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.

Weight: 0.00
Comments
From barry on Mon, Aug 25, 2008 at 17:38:54

Nice run today. How do you feel overall about your run today?

From Robert on Mon, Aug 25, 2008 at 17:42:29

Feeling good. I was stiff later in the morning (ran early), but stretching over the lunch hour helped. I was a naysayer on stretching for years, but I find it absolutely vital now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

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.

Weight: 0.00
Comments
From jtshad on Tue, Aug 26, 2008 at 17:13:16

Great day of running, gotta love two-a-days. What you did today is how I normally approach my weekday's runs.

From Robert on Tue, Aug 26, 2008 at 17:18:56

Thanks. Yes, I read your blog almost daily (inspiring). Sometimes us working stiff married guys with kids just don't have the time to run long in one go during the week.

From jtshad on Tue, Aug 26, 2008 at 17:28:02

Yes, family life, working life, running life = some full days! I don't know about being inspring, but thanks and hope I can help with any training ideas/questions/experiences.

Keep running strong!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

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. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.003.000.0014.50

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. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM:  Recovery 6 mi (8:35 avg) followed by core work. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

AM:  LP 17 mi with fast finish (7:28 avg, 130 HR avg).  Temp in 60s and sunny.  Ate food before and during run.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

REST

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

PM:  EP 15 mi (7:26 avg, 139 HR avg).  Temps in 80s, humid, partly sunny, and windy.  Due to weather I made this a Maffetone run where I tried to run as fast a pace possible, but keep my heart rate in the 80-85% range.  The weather messed up my pace a bit, but I'm satisfied.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM:  Recovery pace 2 mi + EP 3 mi with fast finish (8:10 avg).  Core work.

PM:  EP w/ 6 strides (7:54 avg, 125 HR avg).  Temp in 80s, humid, and sunny.  Difficult run due to weather.  Probably going to be stiff after this one if I don't get some fluids.

Weight: 0.00
Comments
From jtshad on Tue, Sep 02, 2008 at 15:13:33

Nice running this week!

Thanks for the note about John M, I will try to meet him at TCM and see if he is interested in running together at the race.

From Robert on Tue, Sep 02, 2008 at 15:44:10

Thanks Jeff. I thought about signing up for TCM again this year, but decided to go on the cheap. You'll run great race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.005.000.0015.00

AM:  EP 2 mi, TP 5 mi (6:43 avg), EP 2 mi (7:21 avg, 126 HR avg).  Legs were too tired to go during tempo and a strong headwind didn't help matters either.  No big deal, but amazing how a stiff wind in the face can make you feel.  Felt like I had a parachute attached to me.

PM:  Recovery 6 mi (8:53 avg).  Left calf was dishing out some humble pie so I didn't push it.  Thankfully, it didn't get any worse during the run.  I'll put it on ice and probably run with the hamsters tomorrow.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM:  Recovery 2 mi, EP progression 4 mi (8:11 avg).  Left calf was a little tight first mile, but then was no problem.  With the exception of that I felt very good and can feel the changes aerobically and stamina speaking.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.002.000.0020.00

AM:  LP 18 mi with a couple TP miles mixed in (6:30 avg) to blow off stored energy and did 7 strides during last two miles (7:35 avg, 130 HR avg).  My butt was dragging the last three miles, but my heart rate remained very tame.  I only had water to drink before and during run.  Left calf was tight first two miles, but then no problem.  Temps in low 50s and foggy.

Weight: 0.00
Comments
From jtshad on Fri, Sep 05, 2008 at 12:16:46

Great bit of running this week! Good job on this nice long run. Glad the calf relaxed.

This increased mileage is going to really show up as an improvement in your future races.

From Robert on Fri, Sep 05, 2008 at 12:26:27

Thank you. I had to put in the long one early because I'm on daddy duty over the weekend. My wife calls it "bonding time". Have a great weekend!

From rockness18 on Fri, Sep 05, 2008 at 16:50:04

Nice run! When's your next marathon?

From Robert on Fri, Sep 05, 2008 at 17:07:32

If all holds together then I might run a small marathon in Mason City, IA the last weekend in Oct. There's a 10 mile race here at the end of Sept. I'm thinking about as well. I plan to run Boston next year. That's about it. Except for Boston, kind of boring eh?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Recovery 2 mi, EP 4 mi over rolling hills (8:18 avg).  I feel myself recovering more quickly once again.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Fast spinning 30 min followed by strength training.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.003.000.0015.00

AM:  Slow 2 mi then EP 5 mi progression down to 7:00 pace (7:51 avg, 120s HR avg).

PM:  8 mi good steady clip with goal to keep HR around 145 (7:00 avg, 137 HR avg).  Temps in 50s and cloudy.  One pit stop.  I was really feeling good once I got to breathing deeply and HR settled.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.001.7013.70

AM:  EP 6.5 mi, first 2 mi real slow and progressing to 7:30 (7:56 avg).  Temps in 40s!  Yee-ha!! 

PM:  EP 2 mi, 6 x 400m Steep Hill Repeats, EP 2 mi working the hills on the way back (8:02 avg, 126 HR avg).  Temps in 60s and sunny.  It would have been a great run if it wasn't for the hills!  I can't believe Kenyan runners can do 20 or more repeats.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM:  Slow 4 mi before heading to men's Bible breakfast.

PM:  Slow to EP 7 mi + 8 x 30 sec. bursts w/ 2 min RI (7:54 avg).

Weight: 0.00
Comments
From jtshad on Wed, Sep 10, 2008 at 15:00:59

Nice mileage this week.

Thanks for the note and thoughts.

From Robert on Wed, Sep 10, 2008 at 15:16:31

Thanks Jeff. Again, sorry to hear about your close friend. God provides us with wonderful gifts, such as friendships, but also running, which can make dealing with difficult times easier.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

AM:  Slow to EP 6.25 mi (8:27 avg).  Temps in low 60s and humid.  Just couldn't get into this run.  The increase in mileage has created some random twinges and aches in new places around my body.  I've always found Thursday to be my toughest day physically and mentally.  Hopefully the afternoon run will feel better.

PM:  EP 7 mi faster during middle 4 miles (7:45 avg, 124 HR avg).  Warm and humid.  I felt crummy the first 1-2 miles, better at the quicker pace, and then tired/crummy again at the end at a slower pace.  Interesting. 

Weight: 0.00
Comments
From jtshad on Thu, Sep 11, 2008 at 09:59:13

Aw, higher mileag blues and the associated aches and pains! Keep up the great training, these little things happen but your body adapts with smart training.

From rockness18 on Thu, Sep 11, 2008 at 14:33:55

Way to gut your way through today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.050.000.000.006.05

PM:  EP 6 mi (7:51 avg).  Temps in 70s and raining.  Slept about 9-10 hours last night and legs felt very responsive today. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0011.000.000.0016.00

Goal: EP 2 mi, PMP 12 mi (6:50-7:00 pace range), EP 2 mi.

Results: EP 2 mi, PMP 11 mi (6:53 avg, 6:48-7:02 range, 150 HR avg), EP 3 mi (overall 7:22 pace, 142 HR avg).

Comments: Temps around 70, 94% humidity, and overcast.  Legs felt a little soft and not as lively as yesterday, but not tired either.  I lost sleep last night because our oldest daughter came down with the stomach flu.  I ate food before the run and took 2 GU during.  HR increased quickly due to temp and humidity (my nemesis).  I knew this was going to be a toughy because my heart rate was in the threshold zone by the fourth mile.  I accepted that and decided to plow through it as long as I could.  My form was really sloppy the last 3 miles at PMP but I held pace (6:53 avg).  However, I had enough and called it one mile short of goal.  Fluid loss was running high.  Overall, I have to resconsider whether the PMP is a realistic goal for a marathon 6 weeks from now.  Today tells me "NO".  Some excuses are I'm running higher weekly mileage, increased the quality this week, lack of some sleep, and weather wasn't ideal.  As ususal, it will probably be a race day call.

Weight: 0.00
Comments
From rockness18 on Sat, Sep 13, 2008 at 14:45:31

Nice work...I ran in high humidity with little sleep last Saturday and really felt it. Way to just gut things through!

From Robert on Sat, Sep 13, 2008 at 14:56:49

Thanks. I don't feel good about today's effort, but for a larger runner the humidity is just a killer. Again, have to keep things in perspective. I struggle with this as well.

From Dave S on Sun, Sep 14, 2008 at 16:03:17

Thanks for the comment. That's an impresive run in not so great conditions. It looks like you must be shooting for 3 hrs in your upcoming marathon. That's what I was shooting for in 3 weeks but after tearing my hamstring 6 weeks ago I'll be happy to make the start line.

From Bob on Sun, Sep 14, 2008 at 19:09:49

Dave - You're welcome. Just trying to help and not hoard good information I've collected from other runners. Yes, shooting for a sub three, but not sure if that's in the cards. You can probably tell my classic excuse (every runner has one) is the weather. If it's in the 70s and/or humid then I crash and burn. I'm stubborn though and go out as planned anyway.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Fast spinning 30 min + strength training.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.005.000.000.0013.00

AM:  EP 6 mi progression (8:02 avg).  Cool and dry morning.  Perfect for running.

PM:  EP 1 mi, MP 5 mi (6:53 avg, 130 HR avg), EP 1 mi.  Temps in low 60s, sunny, and cool wind.  Heart rate remained low during MP section versus what happened last Saturday.  Knees are stiff today.

Weight: 0.00
Comments
From rockness18 on Mon, Sep 15, 2008 at 14:40:31

Nice running today. I got thrashed by humidity just yesterday...kicked my butt!

From Bob on Mon, Sep 15, 2008 at 14:45:46

Thanks. Yes, I read your blog. Sounds like you were soaked like me. That's ok though, you ran 20 miles (at a very good pace) and you weren't injured. I keep drinking a lot of water as I estimated about a 6 lb loss.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.003.7515.25

AM:  EP 6 mi progression run (8:07 avg).

PM:  EP 2.5 mi with strides, IP 5 x 0.75 mi with 0.25 mi RI (4:27 avg split, 4:24-4:32 range, 147 HR avg), and EP 1.75 mi.  As usual, I went out too hard for the first 2 reps and ended up slower for the last rep.  A range of 8 sec. is probably on the high side.  I'll have to pace myself better next time and might need to cut down the recovery because my heart rate did not reach the IP area.  Temps in the 70s, sunny, and slightly windy.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM:  Slow 4 mi before heading to bible study before work.  Legs were fine, but I'm tired my friends.  I need to get some more sleep tonight.

PM:  Slow 6 mi progression to easy pace (7:58 avg).  Temps in 70s and sunny.  Hard to go back to the desk with this type of weather. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.005.000.0015.00

AM:  Easy 1 mi, TP 5 mi (6:27 avg, 6:17-6:37 range, 143 HR avg), Easy 1 mi, MP 3 mi (6:53 avg overall).  The run was filled with ups and downs.  Felt great one mile and then sluggish the next.  I bailed on the tempo run early because I felt my right hamstring getting testy.  That's usually a sign of form break down for me, leaning forward or over striding.  So I took a 1 mile breather and then ran marathon pace the rest of the way.  Focused on cadence and moving the legs fast, which stopped the hamstring from barking.  I'll have to see how it feels during the run later today.

PM:  Slow to Easy 5 mi (8:10 avg) 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Slow to Easy 6 mi.  Nothing fancy.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.002.000.000.0021.00

Easy 14 mi, PMP 2 mi, Easy 5 mi (7:43 avg, 121 HR avg).  Water only with no food before or during run.  Temps in low 60s, low humidity, and sunny.  Felt great with the exception of left hamstring being testy.  Late this past week it was my right hamstring.  That didn't lead to anything, but now my left one was causing some issues during today's run.  Hopefully it clears up during my rest day.  Next week is a down week. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest & strength training.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Slow recovery 6 mi (8:44 avg).  Lower left hamstring still bites once and a while, but doesn't get any worse unless I speed up.  Will take it easy this week and drop the speed work that was scheduled.

PM: Slow recovery 4 mi (8:36 avg).

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Slow recovery 10 mi (8:32 avg).

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM:  Slow recovery 4 mi (8:42 avg) + Strength training.  Injury is feeling better.  Replacing ice with heat therapy.

PM:  Easy 6 mi (7:51 avg).  Temp around 70 and cloudy.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

AM:  Slow to Easy 8 mi (8:11 avg).  I had no pain issues in the injury area, but could tell that part of my leg was a little gimpy so I cut the run short.  Legs were a little dead in general because of yesterday's strength training.  I might try a run later tonight depending how it feels throughout the day.

PM:  Slow 3.5 mi on a full stomach of food and wine.  Classic case of what is called "runner sabotage", which is knowing what you should not do, but doing it anyway in order to have an excuse for a bad run.  Pathetic run, but I'll count it since it was longer than 30 min.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.705.000.000.008.70

PM:  EP 1 mi, MP 5 mi, and EP 2.7 mi (7:21 avg, 125 HR avg).  Temps in upper 70s, sunny, and windy.  Injury feeling much better.  I continue to be careful so another one doesn't pop up due to over compensation.

Weight: 0.00
Comments
From Dave S on Fri, Sep 26, 2008 at 15:04:48

Good to see your getting that hammy under control in a hurry. Feeling better while doing MP miles is a good sign.

From Robert on Fri, Sep 26, 2008 at 16:58:33

Yes, thank you. Good to see you are keeping injuries at bay yourself. Your race is right around the corner, right?

From Dave S on Sat, Sep 27, 2008 at 13:09:43

Yes. Next Saturday. I feel like I'm just ready for some good training now not a marathon but oh well there's always the next one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0012.000.000.0018.00

Easy 2 mi, PMP + 10 sec. 12 mi (7:01 avg, 131 HR avg), and Easy 4 mi (7:14 avg overall).  Ate food before and during.  Temp was in upper 50s and humid.  Heart rate was well under control, but injury was nagging again.  Of course I probably pushed it too far.  I'll have to see how it feels on Monday.  Feels like my aerobic capacity is there, but legs are not keeping up and breaking down.

Weight: 0.00
Comments
From rockness18 on Wed, Oct 08, 2008 at 08:56:35

Robert,

Noticed you have logged in for a while. Hope the injury in mending ok.

From Robert on Wed, Oct 08, 2008 at 14:31:00

Hi there! Yes, the injury has set me back a bit, but at least I can continue to run. SLOW and FLAT!! I still read your blog as well. You are going to do great at your next race. I'll be updating my blog shortly. Work has been really crazy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

REST

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

REST

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

Spinning 20 min + Recovery run on treadmill (9:18 avg).  Limited running due to lower left hamstring/back of knee injury.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

 Easy run outside (8:09 avg).  Hamstring is still tender, but getting better again.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM:  Recovery run on treadmill + Strength training

PM:  Spinning 10 min Easy, 10 x 1 min Hard + 1 min Easy, 10 x 30 sec Hard + 30 sec Easy, 10 min Easy.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Spinning easy 20 min + Easy run 4 mi on treadmill (8:00avg) + Strength training 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.009.000.000.0013.00

To mimic a long run I did the following brick workout: Spinning 20 min + TM: Easy 1mi, PMP 6 mi (6:49 avg) +  Spinning 20 min + TM: PMP 3 mi (6:49 avg), Easy 3 mi.  Water and sodium caps only because I was sweating like a pig.  Probably kidding myself, but I still might run a marathon in 3 weeks.  Won't be sending in the entry fee until the last minute!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Long run 15 mi outside (7:56 avg).  I planned on just running 8 easy miles, but the weather was just too good.  Injury is better, but I can't run fast or tackle many hills.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.000.000.003.30

Spin bike 10 min + Recovery 3.3 mi on treadmill + Strength training.  I feel around 90%.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

On the treadmill did a easy run w/ PMP 2 mi (6:49 avg).  Back of left knee/hamstring was a little touchy so I backed off.  Dang.  I'm thinking slow and steady is the way to go for the rest of this year.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM:  Recovery 3 mi on treadmill before going to bible study at church (9:00 avg)

PM:  Easy 5 mi outside (7:46 avg)

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy run 8 mi (7:47 avg).  The weather was absolutely perfect with 60s and sun.  Surprisingly the injury felt fine and I was good spirits (work has been difficult). 

On a side note I ran into a friend while walking to my car last night and she asked "Are you still running a lot?".  I replied with a "Uhhh, yeah I guess so".  I never know what to say to that question since there are many people out there running a lot more.

Weight: 0.00
Comments
From jtshad on Thu, Oct 09, 2008 at 14:17:12

Glad you had a good run, it is a good way to get rid of work stress (you have had too much in the last week or so!).

Don't kid yourself, you are running "a lot"! Anybody who is getting ready for Boston is probably doing that.

Have a good weekend in the beautiful weather (looks like the organizers for Chicgao made the right call!).

From rockness18 on Thu, Oct 09, 2008 at 20:11:00

Good to see you back at it and feeling better. Hopefully, those nagging aches and pains will be worked out soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy run 8 mi outside (7:47 avg) on exact same route as yesterday and only 1 sec. slower!  The weather continues to be beautiful here with sun and 60s.  I've pretty much written off any more racing this year.  Bummed because I had some great weeks after running G-ma's in June.  So I thought about my plans for next year during today's run.  I'd like to run sub-3 at Boston and then push for another PR in the fall.  As usual, probably too lofty, but I'm really going to try to keep my base higher than usual this winter.  I know that will help.  Undoubtedly will mean some treadmill time.  Ahhhh, we all love that treadmill, right?

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Easy 15 mi run outside (8:01 avg, 115 HR avg).  Another beautiful day in store.  This is the best time of year to run the trails.  Leaves are just starting to change over.  I won't be racing this fall, but I count it a blessing to continue running during this time of year.  My injury would heat up once and a while during this run.  It's still not a real issue unless I turn up the pace or lengthen my stride.  I'm fighting the tendency of my body wanting to surge forward during the run.  I just have to learn more patience and keep it easy for the next 3-4 months.

Weight: 0.00
Comments
From Dave S on Sat, Oct 11, 2008 at 14:34:24

Sounds beautiful. I love running trails. Those hamstring injuries can be frustrating. I got tendinitis in my upper hammy last fall. I'd take it easy until it felt good for 2 or 3 weeks then throw in even a mile at under 7 pace [which would feel just fine while running] just to have it as sore the next day as it had been 3 weeks earlier. I went through that cycle for 6 months until I finally got it under controll by going 2 months without running anything under 8 min. pace and mostly over 8:30 to 9:00 pace. I could run a lot of miles as long as they were slow then added speed back gradually. It seemed to be completly healed by May but then the first week of August I took an awkward fall and completly tore the muscle but thats a whole different story [that I hope will soon be over].

It sounds like you are planning a couple easy months anyway but I thought I would share my hammy experience in case it may help at all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

REST

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy run 8 mi outside (7:45 avg).  The weather was great and I had no lingering issues from the injury site.  The route was pretty much flat though.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy run of 10 mi (8:07 avg).  Definitely felt like fall this morning with temp of 38.  I thought about all kinds of stuff this morning.  I thought about my parents (both deceased), changing careers (burned out on the capital markets), running schedule over the winter, and last night's episode of "My Big Redneck Wedding".  Quite the combo.

Weight: 0.00
Comments
From RivertonPaul on Tue, Oct 14, 2008 at 09:34:28

Nice training. Hope pondering on Redneck Wedding lead to the epiphany you are looking for.

From Robert on Tue, Oct 14, 2008 at 09:53:28

Thanks. No epiphany, just a lot of ups and downs. That is a very funny show though.

From jtshad on Tue, Oct 14, 2008 at 10:12:25

That is a great benefit of running...the mind gets to run as well and work on lots of other aspects of your life.

Markets yesterday...wow, 11% up!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy run of 8 mi outside (7:34 avg).  Cloudy, windy, and temps were around 50.  Legs felt very strong and had great snap.  Legs are probably use to having some kind of race right about now.  Thoughts about my career and future in general still consumed my mind.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.130.000.000.008.13

Easy run of 8 mi outside (7:59 avg) + strength training.  Sunny with temps in mid 50s.  Injured area (lower ham) was getting a little stiff at the end.  I needed to take it slower, especially given the faster pace yesterday.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.870.000.000.007.87

Recovery run 7.87 mi (8:40 avg).  Not much else to report.  Injury site was a little tight thanks to my lack of patience yesterday. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

I went for a easy 12 mi run (8:05 avg) after fixing breakfast for the family and watching some old Bugs Bunny cartoons with the kids.  Go Hawkeyes!!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

REST

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy run 8 mi over a hilly route (7:55 avg).  Beautiful day for running, but a little windy.  I'm still lamenting a bit over not being able to race this fall.  Very thankful that I can continue to run though.

Weight: 0.00
Comments
From jtshad on Tue, Oct 21, 2008 at 15:13:51

Just get better so you will have healthy spring running!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy run 10 mi (7:26 avg).  Cloudy and colder.  Hunting seasons are upon us.

Weight: 0.00
Comments
From jtshad on Tue, Oct 21, 2008 at 15:14:31

Wear ORANGE on your trail runs! Are you sure they are hunters, or just frustrated investors? :-)

From Robert on Tue, Oct 21, 2008 at 15:19:14

No doubt. I'll keep the antler hat at home as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy run 7 mi on treadmill (7:56 avg).  Busy day at work and it rained nearly all day.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.000.0010.00

AM: Recovery pace 3 mi on treadmill + Strength training

PM: Easy run 6 mi + Tempo pace progressing to Interval pace for last mile.  Feeling good, but need to replace shoes as some old indicators are croppy up (knees, ankles, and lower achilles).

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy run of 6 mi. on the treadmill with hills.  Still raining here so I stayed inside.  I felt terrible until mile 3.  Right lower leg was bothering me.  I think a change of treads would solve it.  We'll see.  In a general funk.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Easy run of 15 mi inside on the mill.  I had to get up super early in order catch my daughter's  last soccer game.  I watched the movie "Jeremiah Johnson" on the tube and incorporated several hills to keep things fresh.  I think it's a great film for those movie buffs out there, but I like exploration and hunting as well.

Weight: 0.00
Comments
From Dave S on Sun, Oct 26, 2008 at 00:01:43

Man 15 on the treadmill. That's tough.

Great movie.

From Robert on Sun, Oct 26, 2008 at 19:35:46

More like a sign of illness!!

The movie is one of my all time favorites.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

REST

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: Spin 45 min. with 10-12 x 1 min hard intervals

PM: Easy run 8 miles.  I felt like garbage before this run, but I thought it was all the garbage I ate this past weekend.  After running it now feels like I'm coming down with something.  Body aches all over and I'm beat tired.

Asics 2130 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

REST

Did the old fever shake, toss, and roll all night long.  I feel a lot better this morning and could probably run later today, but better not.

Weight: 0.00
Comments
From jtshad on Tue, Oct 28, 2008 at 08:39:54

Rest and get well soon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: Easy progression run 4 mi to 7:00 pace + strength training.

PM: Easy run 8 mi over a hilly course.  Beautiful day here in Iowa today.  Nothing else to write about because I was all by my lonesome.  Need to start up stretching regularly again. 

Asics 2130 Red Miles: 8.002130 Orange Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy run of 8 mi.  Legs were sore after yesterday's strength workout and hills.  It just never gets easier does it?  Honestly, I've done several workouts like the one yesterday and you would think that the body would have adpated to accept an easy run the following day.  I guess this is no different than the heavy weight lifting I did years ago in that I was sore somewhere every day of the week (especially remember the chest and glutes).  The difference being in powerlifitng you can work a different part of the body while the other part recovered.  I know there is the hard/easy approach for endurance sport, but the legs never get a full break.  Yes I'm crabby today!!!

Asics 2130 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

Long run 21 mi. (7:49 avg).  I left work and ran on a bike trail, but instead of doing a simple out and back as planned, I decided to go exploring one way.  Then called home from a nearby town for a ride back.  I had enough energy to just keep running, but daylight ran out and I knew my family would be getting worried.  Terrific weather with 70 temp. and I had a terrific view of the sun setting since I was away from the city and in the countryside at that point.  It's amazing how quickly the sun slips away after it reaches the horizon.  Simply a great and liberating run overall.  I really enjoy running over the countryside.  God willing, planning to go a bit farther next time and try to reach the next town.  I'll be sure to give the Mrs. a heads up though and bring a cell along.

Asics 2130 Red Miles: 21.00
Weight: 0.00
Comments
From rockness18 on Sat, Nov 01, 2008 at 10:27:51

I'm envious of your run. Isn't great was an unexpected day of running works in your favor? Nice job!

From Robert on Sat, Nov 01, 2008 at 11:10:02

Yes, I like those Forrest Gump type runs, don't you? The legs feel separated from your thoughts and it feels like you are just along for a ride. Sometimes I wish I had some company along, but that would probably change the dynamics of the experience.

From rockness18 on Sat, Nov 01, 2008 at 14:33:45

"Isn't it great when an unexpected day of running works in your favor?" Just in case you were completely confused by my above comment. And yes, Gump is the perfect example. They are few and far between, but when they happen it is quite glorious. Hope your injury is getting healed.

From Dave S on Sat, Nov 01, 2008 at 18:28:41

Great run at a great pace. The hammy must be feeling good. It's always good to keep the Mrs. happy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Slow run 5 mi.

2130 Orange Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Spin 30 min. + Strength training

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Brisk run of 8 mi. (7:33 avg).  Temps in the 70s and sunny.  This is November?  Really lacked motivation before this run, but now I'm glad I went out.

Asics 2130 Red Miles: 8.00
Weight: 0.00
Comments
From jtshad on Tue, Nov 04, 2008 at 13:05:18

Wow, nice weather, hope it holds up for you for a while to keep up good runs like this one!

Any less stress yet at the job? Things will be topsy-turvy for a while I am afraid.

From Robert on Tue, Nov 04, 2008 at 19:54:07

Yes, weather has been really great, but that's all changing soon. Job, has been crazy and concerning. Just keep running for the sake of keeping my sanity these days. I need someone like you nearby to run with once and while though. I offer people to come along with me, but they think I run too fast or the distance intimidates them. I don't understand why some people don't push themselves or stretch their limits. Running the same 5 mi. everyday seems really boring, but I don't want to knock them down. At least they are keeping fit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

AM: Slow run 4.2 mi + Strength training

2130 Orange Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

AM: Easy run 5 mi. with 5 x various fartleks at marathon and interval paces. 

PM: Steady brisk run of 5.2 mi (7:32 avg) on a windy day.  Temps around 65.  My work has me in a funk of sorts.  I'm looking forward to this year coming to an end, but nothing really changes. 

Asics 2130 Red Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

AM: Slow run of 5.5 mi (8:25 avg) + Strength training.  Just keep plugging away.  I'll try to get a run in over lunch.  I still need to get into a better stretch routine as I can feels things getting tighter.

PM: Brisk run of 8 mi (7:31 avg).  Cloudy and windy.  Great day to run in the woods.  Temps are falling and snow is a coming!!  I should have put up the Christmas lights yesterday.

Asics 2130 Red Miles: 13.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy run of 8 mi over a hilly course.  A great morning for a run.  I ran in shorts and a tanker since temps were in the upper 60s and a slight breeze was coming out of the southeast.   I had to stop for water a couple times since it was so dry.  I can't believe it's November.  With conditions like this I nearly forgot I was on a treadmill.

2130 Orange Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

Easy run 12 mi with one mile at MP.  Legs were not very responsive today for some reason.  I felt dehydrated and really tired at the end.  I guess you just can't take the simple things for granted.  Might run a short one on the treadmill later and see how it feels.

Asics 2130 Red Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

REST

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: Slow to easy run of 4 mi + Strength training

PM: Brisk run of 8 mi over a hilly course (7:27 avg).  Cold temps and cloudy.  Feels good not having a firm schedule and just running at a pace the body dictates.  The day off yesterday helped.

Asics 2130 Red Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: Slow run of 4 mi on the treadmill. Cold and raining.

PM: Brisk run of 8 mi over flat course with 7 x pickups at the end (7:30 avg).  Weather stunk as it was cold, windy, and mist raining.  One those jaunts where at the halfway mark you ask yourself "What the hell am I doing out here?".  As you can tell, I don't like the cold and rain combo.  Rather have snow.

Asics 2130 Red Miles: 8.002130 Orange Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

AM: Slow run of 3.25 mi really early on the treadmill (felt like the deadmill).  I was short on time this morning.  Busy day, but I should be able to sneak another short one in right after work.

2130 Orange Miles: 3.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: Slow progression run of 4 mi + Strength training

PM: Easy run 8 mi over a hilly course (8:00 avg).  The plan was to run this faster, but my legs had other ideas so I didn't push it.  Next week might be a cutdown week.

Asics 2130 Red Miles: 8.002130 Orange Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

13.1 mi on a mostly flat course (7:41 avg).  Not easy because I ran wet and cold once again.  No fun, but I did see a big buck in the woods though.  I think he'd score in the 130s.

Asics 2130 Red Miles: 13.10
Weight: 0.00
Comments
From Dave S on Sat, Nov 15, 2008 at 09:22:16

Nice buck. You must be a hunter? I hear Iowa has some really good bucks. Are the woods you run through pulic or mostly private land? I always love seeing wildlife on my runs.

From Dave S on Sat, Nov 15, 2008 at 10:46:28

By the way, nice run.

From Robert on Sat, Nov 15, 2008 at 12:10:29

Thanks Dave. I run on bike paths in both public and private areas. Yes, I'm a hunter. This is my 10th year hunting whitetails. I also go pheasant and turkey, but haven't done that as often as deer. Deer are active right now as rut is peaking here. Bucks are ready for a fight you can just tell. Do you get out and hunt as well?

From Dave S on Sat, Nov 15, 2008 at 16:40:53

I love bowhunting whitetails in the rut. I've hunted northern Idaho several times and Nebraska a couple of times but haven't been the past 3 years. I get antsy this time of year to go but I don't think it's happening again this year. Maybe next year. I did get out after elk and mule deer though. Are you or did you hunt this year?

From Robert on Sat, Nov 15, 2008 at 17:48:56

I hunt with a party of relatives and friends during shotgun season, which begins in three weeks. Bowhunters and muzzle loaders get to enjoy rut here in Iowa. Shotgun comes afterwards. That's ok though because I just love getting out there. Sometimes I think I could really chase one down if it wasn't for my heavy boots and snow. As you know, deer are sprinters.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy run of 8 mi on the treadmill with 6 x 100-200m steep hill climbs (5-10%).  The Mrs. is out holiday power shopping with her mother and sister today.  After they've had enough they are staying at a local hotel and hitting the hot tub.  I guess there is no recession at our house!! 

2130 Orange Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

REST

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Easy run of 4.5mi on flat course + Strength training

PM: Easy progression run of 5.0mi on treadmill (8:00 avg) + Quick hike of 0.5mi on steep hill (15%)

Asics 2130 Red Miles: 5.502130 Orange Miles: 4.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Brisk run of 8 mi over slightly hilly course with 7 x short fartleks (7:26 avg).  Weather was fine, cold and sunny with hardly any wind.

Asics 2130 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

REST

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

REST

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

I decided to mix things up a bit since I haven't ran the past two days due to long work days.  Started with a progression run to a brisk pace for 7 mi then went to MP for 2 mi and finished off at a brisk pace for 3 mi (7:37 avg overall).  I might try to run another 5 mi tonight.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

REST, went to MN vs. IA football game.  The Hawkeyes gave the Gophers an old fashion drubbing.  Awesome.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

REST, in no shape for a run with this chest cold and lack of sleep.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

AM: Easy progression run of 6 mi (8:05 avg) + Strength training.  I'm feeling a little bit better today, but still congested in the chest and still feel tired.

PM: Steady brisk run of 7.2 mi over a very hilly course (7:18 avg).  Weather was great and legs were very responsive on the hills.

Asics 2130 Red Miles: 7.202130 Orange Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM: Easy progression run of 5 mi

PM: Easy run of 10 mi over flat course (7:55 avg).  Feeling very tired.  More than usual.

Asics 2130 Red Miles: 10.002130 Orange Miles: 5.00
Weight: 0.00
Comments
From jtshad on Tue, Nov 25, 2008 at 15:05:21

Hope you are feeling better. Happy Thanksgiving!

From Robert on Tue, Nov 25, 2008 at 15:15:30

Thanks Jeff. I have some crud that my daughter has been carrying around for a while. I'm thinking it might be a sinus infection. Anyway, Happy Thanksgiving to you too!! I think us birds have earned seconds on turkey this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Brisk run of 8 mi over a slightly hilly course. Weather was great and I felt great (7:16 avg). Not much else to report. Looking forward to spending time with family over the next few days.

Asics 2130 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Turkey day wobble and gobble for 50 min. along with 7 x pickups at the end to offset the second serving of stuffing later today. The first serving it's called dressing and after that it's called stuffing. Windy, but not that cold with the sun shining. Happy Thanksgiving!

Asics 2130 Red Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy progression run of 5 mi on the treadmill building both speed and incline from 2% to 4% + Strength training.  Feeling some extra jiggling today.  Way too much stuffing and sweet potatoes (pretty much everything), but I feel really energized today!!

Asics 2130 Red Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Brisk run of 16 mi (7:23 avg).  Temp was about 30 with no wind and cloud cover.  Great day for the bow hunter. 

Asics 2130 Red Miles: 16.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy run of 6 mi.  It's snowing!!

Asics 2130 Red Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: Easy run of 5 mi on the treadmill.  In the past, I usually take the next couple of weeks really easy.  This time around I'll try to keep the miles up higher.

2130 Orange Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

AM: Progression run to MP over 8 mi (7:34 avg overall).

Asics 2130 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy progression run 10 mi with 5 x pickups (7:45 avg).  Not much else to report.  I'm slipping a bit in terms of motivation and my body is wanting a break now that the snow is flying and temps have dropped.  Seems like December has always been my hardest month, motivation wise, until I get that "fresh start" feeling going again in January.  Heading off to deer hunting this weekend.

Asics 2130 Red Miles: 10.00
Weight: 0.00
Comments
From rockness18 on Thu, Dec 04, 2008 at 18:13:39

Way to keep plugging away! Enjoy your trip this weekend.

From Robert on Thu, Dec 04, 2008 at 22:08:15

Thanks. I'll just keep looking at your blog for some extra motivation when I need it. And do I need it this time of year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

Easy warmup 2 mi, then fast 1 mi at 5K-10K pace, easy 1 mi, then fast 1 mi at tempo pace, and finished with easy pace 2 mi. (7:28 avg).  The plan is to continue keeping volume higher than last year and throw in a little speed 1-2 times a week.

2130 Orange Miles: 6.00
Weight: 0.00
Comments
From Dave S on Fri, Dec 05, 2008 at 12:54:12

That sounds like a good plan.

Good luck on your hunt this weekend.

From JimF on Mon, Dec 15, 2008 at 11:04:51

Just checking in to see how everything is going since I haven't seen any updates in awhile. Hope all is well.

From Robert on Mon, Dec 15, 2008 at 11:15:51

Yes, still here, but lazier. I had a great time deer hunting. Still running nearly everyday, but keeping track only in my personal journal. The weather has been a real bummer here so the miles are lower. I'll try to start reporting again on the blog in January. Planning to keep things easy and cruise through the holidays. Thanks for checking up on me and congrats on running a great mary.

From rockness18 on Sat, Dec 20, 2008 at 14:04:06

Weather stinks out here as well...nice to see you're plugging away. Enjoy your Christmas!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Asics 2130 Red Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.001.005.00

Asics 2130 Red Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Asics 2130 Red Miles: 13.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

REST

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.001.0011.00

Asics 2130 Red Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Asics 2130 Red Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Asics 2130 Red Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.001.008.00

Asics 2130 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics 2130 Red Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Asics 2130 Red Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Asics 2130 Red Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Asics 2130 Red Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Asics 2130 Red Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Asics 2130 Red Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

Slushy run outside and had to go slow because of ice patches.

Asics 2130 Red Miles: 9.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.002.008.00

Progression to 7:30 pace then did 2 mi total of 0.25-0.50 fartleks @ 5K-10K pace (7:23 avg pace overall).  I banged my knee hard on a church pew on Sunday so I'm keeping things low key until that heals.  It feels like an internal bruise right in the location of the ITB insertion.

2130 Orange Miles: 8.00
Weight: 0.00
Comments
From rockness18 on Tue, Dec 30, 2008 at 21:16:42

Nice to see you back on the board! Hope the knee feels better soon.

From Robert on Wed, Dec 31, 2008 at 09:25:15

Thanks. Yeah, I cracked the knee while escorting one of my children out. It's getting better though. Glad to see you are on the mend as well. Man, I already miss those sunny 50+ degree days, don't you?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Easy run of 6.25 mi. before going bowling with some friends.

Asics 2130 Red Miles: 6.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1021.6061.0028.0010.451121.05
Asics 2130 Red Miles: 337.852130 Orange Miles: 74.75
Weight: 0.00
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