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Boston Marathon

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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.

 

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Miles:This week: 10.20 Month: 155.20 Year: 754.92
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2897.3896.9553.2811.873059.48
Asics 2130 Red Miles: 277.952130 Orange Miles: 285.552130 Orange Blue Miles: 845.132120 Gray Miles: 238.802140 Red Miles: 841.92Asics Bandito Miles: 46.63Barefoot Miles: 18.10Asics Trainers Miles: 104.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.001.001.0010.00

AM:  Easy run 4 mi on the treadmill.  A little tired after last night.  Need to hydrate today.

PM:  On the treadmill again for convenience sake.  Ran 2 mi brisk pace, 1 mi threshold pace, 3 min rest, 1 mi 5K-10K pace, and finished at brisk pace (7:18 overall pace).   Felt like a slug throughout most of it, but toughed it out and felt tons better afterwards.

Asics 2130 Red Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Well, this run reminded me of the benefit of having a treadmill this time of year.  Ran on a bike trail covered in ice 30% of the time.  Not a big deal.  It was about 30 dg and sunny.  Felt great on the way out, but on the way back I was running into a stiff wind.  It felt like a wind chill in the teens and with a good sweat worked up I was absolutely freezing.  Obviously, I was ill prepared to confront that kind of wind chill clothing wise, but I thought the temp and sun combo would rule.  Wrong!  Being use to running in mostly indoor temps didn't help.  Lonely 15 mi run (7:53 avg).

Asics 2130 Red Miles: 15.00
Weight: 0.00
Comments
From JimF on Sat, Jan 03, 2009 at 13:30:18

Good job knocking down a long run in tough conditions. Man I the wind this time of the year. It is really hard to dress right for it because with the wind you get hot and then into the wind you freeze. I guess we just have to tough it out for a couple of more months. Nice run!

From rockness18 on Sat, Jan 03, 2009 at 14:23:15

Robert,

I feel your pain. I am such a wimp in the wind and cold. Having grown up in Florida, this kind of weather can really do a number on me. Way to gut it out and glad you're ok.

From Robert on Sat, Jan 03, 2009 at 19:50:00

Thanks for the inspiration guys.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Progression run 8 mi on the treadmill with 0.25 mi hills throughout.

2130 Orange Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM:  Slow 4 mi on treadmill + Strength training.

PM:  Easy progression to 7:30 pace (8:03 avg).  Sunny and in the 30s.  Still icy in spots.

Asics 2130 Red Miles: 7.002130 Orange Miles: 4.00
Weight: 0.00
Comments
From jtshad on Mon, Jan 05, 2009 at 10:57:02

Welcome back and Happy New Year!

From robert on Mon, Jan 05, 2009 at 14:08:35

Thanks and Happy New Year to you! First time I actually enjoyed seeing another year pass.

From rockness18 on Mon, Jan 05, 2009 at 20:41:45

Nice start to the week...any goals for Boston?

From Robert on Tue, Jan 06, 2009 at 08:17:04

Yes, my goal is to follow you! Something below 3 hrs is my stretch goal. Below 3:07 is my main goal. You're shooting for sub 3, right?

From rockness18 on Tue, Jan 06, 2009 at 09:04:44

Yeah, I'm thinking sub-3, but I'll need to experience a little more improvement between now and then. I'll firm up my goal in March.

From jtshad on Tue, Jan 06, 2009 at 12:07:24

Hoepfully I will get to meet you guys in person in April in Boston. Should be a fun race. You guys have some great goals and should be able to reach them with some good training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.0012.40

Easy run of 12 mi (8:13 avg).  Legs were stiff from yesterday's strength training.  Honestly, I felt kind of pathetic because a run like this was easier a couple months ago, but this time of year miles are miles.  Temp was around 30 and finally no wind.  Now we need to get rid of all the ice.

Asics 2130 Red Miles: 12.40
Weight: 0.00
Comments
From rockness18 on Wed, Jan 07, 2009 at 16:57:56

I tip my hat to you for getting outdoors. It's such a brutal time of year to train.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy run of 5 mi on the treadmill after work.  After an 11 hr day at the office that's all I could mentally muster.

2130 Orange Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Easy run of 11 mi gradually progressing to a 7:10-7:20 pace and holding it there for the last 3-4 miles. (7:40 avg)

Asics 2130 Red Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Easy run of 16 mi before another storm rolls in (7:40 avg).  I felt miserable the last 4 mi because it feels like I'm hosting another illness.  The kids just got over streph throat.  Man, I don't want that stuff.

Asics 2130 Red Miles: 16.00
Weight: 0.00
Comments
From rockness18 on Fri, Jan 09, 2009 at 21:24:29

Hope the illness doesn't set in...you've got a nice week of running going.

From Robert on Fri, Jan 09, 2009 at 22:48:59

Yes, you have a great week going as well. Like you I'm realizing how weather and various illness bugs make running hard this time of year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Slow run on treadmill 5 mi (8:00+ avg).  That's all I could squeeze in today.  Doing daddy duty this weekend while the first lady is out of town.

2130 Orange Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.001.000.0013.00

AM: Slow progression 5 mi to 7:40 pace + Strength training.  Feeling stronger again.

PM: Progression 8 mi to 7:00 pace, gradually moving down to 6:00 during last mile.  More snow to shovel after work tonight.

Asics 2130 Red Miles: 8.002130 Orange Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM: Progression run 10 mi with various hills during last 5 miles (8:00 avg).

PM: Easy 2.5 mi while testing out something on the treadmill.

 

Asics 2130 Red Miles: 10.002130 Orange Miles: 2.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Weather is terrible so it was mill time again.  Easy 6 mi with some rolling 0.25 mi hills (7:52 avg).  Not much else to report.

Asics 2130 Red Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.002.001.2514.00

AM: Easy run of 5 mi on the treadmill (8:10 avg) + Strength training

PM: Miserably cold and snow packed outside so I decided on the mill again (2% incline).  Easy pace 3 mi + tempo pace 2 mi + interval pace 1 mi + easy pace 3 mi w/ some short hill charges (8%) @ 10K pace (7:20 overall).  Watched "What About Bob?".

Asics 2130 Red Miles: 5.002130 Orange Miles: 9.00
Weight: 0.00
Comments
From rockness18 on Thu, Jan 15, 2009 at 21:40:57

You've got a nice mileage week going. Way to persevere through a tough stretch of weather.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Slow recovery run (8:19 avg).

2130 Orange Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Ran 18 mi easy, but had to stop at mile 13 for a snack as I was on empty (7:50 avg).  The bottoms of my feet and every muscle on the back side of my body are fatigued.  Temps were warmer, but still very windy outside.  This weather is the pits.

Asics 2130 Red Miles: 18.00
Weight: 0.00
Comments
From rockness18 on Sat, Jan 17, 2009 at 17:58:55

Nice run and a great week!

From Robert on Sun, Jan 18, 2009 at 21:07:05

Thanks. You had a great week as well considering the elements.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8 mi with 10 x 25-30 sec. pickups (7:30 avg).  I had the stomach flu Sat. night and yesterday.  Probably a reason I felt a little off during my long run on Sat. morning.  This will be a cutback week.

2130 Orange Miles: 8.00
Weight: 0.00
Comments
From rockness18 on Mon, Jan 19, 2009 at 20:36:25

Hope you start feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

AM: Progression run of 5 mi to 7:30 pace + Strength training.  Surprisingly, no muscle soreness since bouncing back from flu and dehydration.

PM: Brisk 7.25 mi run over a route containing all kinds of hills (7:46 avg).  I felt really sluggish in the beginning and end of this run.  Temps in the 20s with full sun.

Asics 2130 Red Miles: 7.252130 Orange Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy run 6 mi (8:00 avg).  It's getting warmer :)

Asics 2130 Red Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: Progression to 7:30 pace over 4 mi + Strength training.  Really tired this morning.

PM: Ran 8 mi over a hilly course (7:43 avg) during lunch hour.  Temps in 30s with full sun.  Sloppy sidewalks so I had to keep slowing down at times.  That's "ok" though since I'm not in a real push phase yet.  Back to the desk.

Asics 2130 Red Miles: 8.002130 Orange Miles: 4.00
Weight: 0.00
Comments
From wheakory on Thu, Jan 22, 2009 at 15:30:45

Nice double runs. It really is hard to push in the winter months. We all are worried about slipping and falling on the ice. The muscle also don't respond as well in the winter. Keep the great running going.

From Robert on Thu, Jan 22, 2009 at 15:33:23

Thanks Kory. I try see this weather as God's way of keeping me patient.

From rockness18 on Thu, Jan 22, 2009 at 17:44:28

You're getting very consistent...nice to see a little sun I bet.

From jtshad on Fri, Jan 23, 2009 at 11:33:26

Great day of running. How is work right now?

What are you Boston plans? When are you arriving and where are you staying?

From Robert on Fri, Jan 23, 2009 at 12:34:15

Thanks. Work continues to be stressful. Krista and I are arriving in Boston on Sat. afternoon. I think we are staying at the Hyatt Boston (I signed up really early and have the confirm papers back at home).

From jtshad on Fri, Jan 23, 2009 at 12:39:15

Cool, Kami and I arrive on Friday (our anniversary) and are staying at the Hilton Financial district, about .5 miles away. We leave early Wednesday.

How about you Dave, what are your plans?

From rockness18 on Fri, Jan 23, 2009 at 15:11:11

Jeff,

My wife and all 6 kids are coming. We'll be staying at the Best Western in Quincy (just south of Boston). We'll get in on Sat and stay until Wed (got Tues night tickets to Red Sox game).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Slower run of 6 mi on the treadmill (8:00 avg).  I wussed out since temps are dropping outside and it's very windy.

2130 Orange Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0010.000.000.0014.00

Really cold outside today (below zero) so it was treadmill time once again.  Ran easy 2 mi + PMP 10 mi (6:53 avg)  + Easy 2 mi (7:16 avg overall).  I felt pretty good during the tempo phase and my heart rate remained reasonable even as I cranked up the incline.  The strange thing is I didn't feel very good once I slowed down for the final 2 mi cooldown.

Asics 2130 Red Miles: 14.00
Weight: 0.00
Comments
From Dave S on Sat, Jan 24, 2009 at 18:18:28

Nice tempo. Looks like your well on your way to that sub 3.

From rockness18 on Sat, Jan 24, 2009 at 18:43:22

Very nice run today...way to make the most of your treadmill time. Looks like you're handling the increased mileage pretty well.

From Robert on Sat, Jan 24, 2009 at 21:51:04

Thanks Dave and Dave!

From wheakory on Sat, Jan 24, 2009 at 22:59:19

Nice workout. Sometimes the faster pace is better when your on a roll. If your heart rate was steady that means your body is getting used to that pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: Slow progression run of 5 mi on the treadmill (8:22 avg).  Might be able to get outside later in the week.  More snow coming tonight.

PM: Progression run of 7 mi on the treadmill (7:45 avg).

Asics 2130 Red Miles: 12.00
Weight: 0.00
Comments
From JimF on Mon, Jan 26, 2009 at 14:58:12

Nice double today. You are really putting together a solid month of training especially for this time of year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.501.5012.00

AM: Slow progression run of 5 mi on treadmill (8:18 avg) + strength training.  Feeling worn down for some reason, but stuck with it.

PM: On the treadmill again. Easy 20 min + 5 x 2 min @ 10K pace (4% incline) with 3 min RI + Easy 1 mi + Tempo 0.5 mi (1.5% incline). Legs felt more lively compared to this morning.

Asics 2130 Red Miles: 5.002130 Orange Miles: 7.00
Weight: 0.00
Comments
From rockness18 on Tue, Jan 27, 2009 at 10:46:35

hang in there...you've increased the mileage so fatigue here and there is understandable. Make sure to get good sleep. You've had a solid month of running.

From Robert on Tue, Jan 27, 2009 at 11:13:06

Thanks. This weather is pinning me down. I really miss the bike trails.

From air darkhorse on Tue, Jan 27, 2009 at 16:10:46

Posted a reply to your question on my blog. Thanks!

From air darkhorse on Tue, Jan 27, 2009 at 16:12:54

By the way, progression runs in my experience give the most bang for the buck if you don't overdo it. Ok tp be a little tired as long as you recover in a day or two.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Recovery run 6 mi. during lunch hour.  Knees were a little stiff this morning, but gradually felt better during the morning.

Asics 2130 Red Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.000.000.0011.00

AM: Lazy run of 4 miles (8:30 avg) + Strength training.  I don't feel like going to work today either.

PM: Easy run of 7 mi (7:49 avg) with last mile at PMP.  Finally warming up outside.

Asics 2130 Red Miles: 4.002130 Orange Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy run 8 mi oustide (7:56 avg), legs felt flat due to treadmill running over the past several weeks.  I felt good on the hills, but I could tell I've lost some economy/efficiency while running on the flats.

Asics 2130 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Easy 20 mi run by myself over a course with several long hills.  I ran an out and back so I hit the same long steep hills through out the entire run.  Legs were fatigued and felt sluggish on the hills at the end.  I could also tell my feet aren't use to the sidewalks, but my shoes are getting up there in miles.

Asics 2130 Red Miles: 20.00
Weight: 0.00
Comments
From JimF on Sat, Jan 31, 2009 at 17:22:28

Great job on the 20 miler. Running these in Jan just seems awesome to me.

From Robert on Sat, Jan 31, 2009 at 18:08:27

Thanks Jim. I was going to run it with a group, but I had to get an early start because the Mrs. had a schedule. You know how that goes!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy recovery 6 mi on the treadmill + some strength training

2130 Orange Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.300.000.000.0014.30

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: 7.302130 Orange Miles: 7.00
Weight: 0.00
Comments
From jtshad on Mon, Feb 02, 2009 at 14:54:45

Don't worry about it too much, this is the peril's of winter training. You still have some time and hopefully the weather will change to allow some good "fun" runs.

From Dave S on Mon, Feb 02, 2009 at 18:50:20

You got some great mileage in last week with a 20 miler two days ago. You've got good reason to feel a little sluggish I would think. Keep up the good work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.001.001.0012.00

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: 5.002130 Orange Miles: 7.00
Weight: 0.00
Comments
From jtshad on Tue, Feb 03, 2009 at 18:33:54

Have a fun vacation with your wife!

From jtshad on Mon, Feb 09, 2009 at 16:59:29

Hey, where are you? How was your getaway with your wife?

From Robert on Tue, Feb 10, 2009 at 19:25:51

Hey Jeff. We're back from Acapulco. Lots of sun and fun. Time to get back to realty.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.005.000.0012.00

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

Ran an easy 7 mi before heading off with a group for snorkeling.

2130 Orange Blue Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0011.000.000.0015.00

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

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
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

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: 4.002130 Orange Blue Miles: 6.20
Weight: 0.00
Comments
From rockness18 on Wed, Feb 11, 2009 at 15:50:54

Welcome home! Sounds like a refreshing change of pace.

From Jacob Flaws on Wed, Feb 11, 2009 at 19:39:52

Thanks for the welcome! Nice to see a familiar person on the blog! Have any races coming up around the des moines area?

From Robert on Wed, Feb 11, 2009 at 20:40:28

Yes, might do Friendly Sons of St. Patrick 10K, but the Boston Marathon is my main goal.

From Jacob Flaws on Wed, Feb 11, 2009 at 21:17:22

That is awesome that you will be running Boston! Best of luck! I am actually in the early stages of training for my first marathon in April.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.000.000.009.80

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
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.300.000.000.0018.30

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
Weight: 0.00
Comments
From Barry on Fri, Feb 13, 2009 at 12:13:23

I will talk to my wife about this problem. She is a RN and i think she might be able to help. I will get back to you ASAP.

Barry

From jtshad on Fri, Feb 13, 2009 at 13:48:00

Nice long run. My hands get the coldest on me as well and I have been trying to find the right combo of gloves/mittens to keep them warm. I have thought about buying some of those hand warmer bags that warm up when in contact with air but haven't yet. I just bought some wool mittens from the army surplus store and wore them once and my hands were pretty warm. Good luck!

From Dave S on Fri, Feb 13, 2009 at 22:07:58

My hands don't usually get cold while running and I use the same pair of wool gloves all the way down to -15 deg. However I've had a couple experiences that might be simular to what happened to you. After coming in the house from a long run in the cold I delayed changing out of my running clothes which were damp from sweat. after cooling down I started feeling a little cold and my lower arms and hands got numb. my fingers went white and were completly numb. I have read that your body will slow the blood flow to your extremities if your core is in danger of getting to cold because your exremities act as radiators to cool the blood. I figured it must have had something to do with my fuel stores being low. You mentioned that you hadn't eaten. If your hands were warmer earlier in the run I wonder if it's more an issue of being well fueled and keeping your core warm than gloves. I don't know if this helps but I thought I'd throw it out there.

From Robert on Sat, Feb 14, 2009 at 08:58:43

I think both of you guys are spot on. The lack of fuel caused my body to change system functioning and the type of clothes didn't provide enough warmth. I'm going try wool gloves. Now I need to figure out how to keep dry overall. Probably need to bite the bullet and buy some Under Armour. The stuff is expensive though and I still think I would become soaked. I'm looking forward to warmer temps.

From Dave S on Sat, Feb 14, 2009 at 17:36:33

If you haven't tried wool gloves I think you will like them. If I wear anything wind proof my hands get way to sweaty. I have some Under Armour but I don't think it works any better than other cheap synthetic shirts I have. I don't know if you have Kohl's stores out there but they have a lot of tech shirts in their sportswear dept. I've gotten some for as little as $7. I like anything that has the feel of cotton but is 100% synthetic against the skin. You can pull these strait out of the washing machine and they feel almost dry. I always wear 2 of these and then either a fleece or cotton sweatshirt over them. I'm very quick to shed a layer and tie it around my waist or put it back on before I get too sweaty. I've had very good luck with just those 3 layers in some pretty cold temps. I add a 4th layer if it's very windy and cold but I'm always quick to shed or add layers if winds at my back or front. Aren't we all looking forward to some nice 50 deg. mornings.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.752.000.000.0011.75

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
Weight: 0.00
Comments
From JimF on Sat, Feb 14, 2009 at 18:02:21

Nice run on the treadmill and this is an excellent week on 5 days of training!

From Robert on Sat, Feb 14, 2009 at 19:52:07

Thanks Jim!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

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: 4.002130 Orange Blue Miles: 7.20
Weight: 0.00
Comments
From rockness18 on Mon, Feb 16, 2009 at 19:07:09

Nice picture! Always great to feel the sun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.002.009.00

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
Weight: 0.00
Comments
From RivertonPaul on Wed, Feb 18, 2009 at 11:31:33

Don't get injured! You are looking very prepared.

From Robert on Wed, Feb 18, 2009 at 11:37:39

Thanks. I've always gone overboard with speed work in the past. Keeping it lower key this time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.800.000.000.007.80

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.

2130 Orange Miles: 7.80
Weight: 0.00
Comments
From jtshad on Thu, Feb 19, 2009 at 10:01:06

I hear you about the "lunch hour" deal. I changed my lunch break this year to make sure I was not pushing it as well.

Keep up the solid running, Boston only 8 weeks away!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.750.000.000.0014.75

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: 7.252130 Orange Blue Miles: 7.50
Weight: 0.00
Comments
From Jacob Flaws on Thu, Feb 19, 2009 at 14:28:56

Yes, wool gloves will do the trick. I got some possum-merino wool gloves in New Zealand last month, and they have worked wonders when running in the cold.

From Dave S on Thu, Feb 19, 2009 at 14:55:01

Glad the wool mittens helped. Way to get in the mileage.

From jtshad on Thu, Feb 19, 2009 at 15:11:16

Glad they helped, running with frozen fingers sucks!

From Robert on Thu, Feb 19, 2009 at 15:14:42

Jeff, seriously, I was a little scared for my fingers the last time it happpened. I could hardly move them and had no feeling in a couple. I ran them under warm water and it felt like it was boiling water! Definitely learned my lesson on taking the cold, wind, and wet combo serious.

From azdesertmonsoon on Thu, Feb 19, 2009 at 15:18:25

You have to be careful running them under water. People burn themselves because their hands are numb and they can't tell the water is scalding. The fact that you had sensation to complain about the temp means they weren't too bad.

From JimF on Thu, Feb 19, 2009 at 21:26:03

Nice running today. Good job on the hill work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.000.0015.20

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
Weight: 0.00
Comments
From jun on Fri, Feb 20, 2009 at 16:02:19

I know I'm a rookie and all, but as of right now I can't imagine 15.20 miles ever being an "easy out and back run...".

Great job and fantastic miles this week.

From Robert on Fri, Feb 20, 2009 at 16:12:17

Thanks Junior. Yes, in terms of running "easy" is relative.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.050.000.000.008.05

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

2120 Gray Miles: 8.05
Weight: 0.00
Comments
From JimF on Sun, Feb 22, 2009 at 21:41:28

I hear you on the wind. I am really looking forward to some calm/warmer weather. Good job this week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.000.0015.20

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

 

2130 Orange Blue Miles: 7.702120 Gray Miles: 7.50
Weight: 0.00
Comments
From wheakory on Mon, Feb 23, 2009 at 16:16:51

Nice workouts. Regarding the hard intervals. You could still try doing them once a week keeping the same amount of intensity but cut the number of miles for the workout.

Just my thoughts. It's hard to know what works when you feel your body isn't ready.

Good luck.

From Robert on Mon, Feb 23, 2009 at 16:59:18

Thanks for the advice Kory. I'm just playing it safe because my schedule is really busy and I'm having a hard time getting the necessary amount of sleep with the kids being sick a lot this winter. My job has been stressful and time consuming as well. Considering all that, I'm feeling that dedicated "speedwork" will lead to injury, which would be a real killer for Boston. I'm going to keep things simple and enjoy mostly easy running. Probably freshen the legs up for only 4 weeks or so. We'll see how things feel. Take care.

From wheakory on Mon, Feb 23, 2009 at 17:28:37

I hear you about work. I've had a difficult time this year training because of work. But I also decided to cut back this year because of a bad addictive behavior that running races started to give me. I started putting running before anything else. But work this year has made it difficult to train as well.

If you feel speedwork would cause injury then I would just implement doing hill repeats every other week till Boston.

From Dave S on Mon, Feb 23, 2009 at 21:55:35 from 4.254.230.48

Sounds smart. Better safe than sorry.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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

2120 Gray Miles: 12.00
Weight: 0.00
Comments
From jtshad on Tue, Feb 24, 2009 at 12:06:16 from 204.134.132.225

Good run!

From JimF on Tue, Feb 24, 2009 at 18:30:12 from 12.50.85.194

Getting out that early shows some real commitment. Nice run!

From rockness18 on Tue, Feb 24, 2009 at 22:24:19 from 69.183.237.63

Nice work...getting closer to Spring!

From Robert on Wed, Feb 25, 2009 at 09:19:05 from 206.195.193.254

Thanks guys. Yes, I'm looking forward to warmer weather and more sunshine in the morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

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
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

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
Weight: 0.00
Comments
From jtshad on Thu, Feb 26, 2009 at 11:57:54 from 204.134.132.225

Nice training this week. Hope the abductor starts feeling better.

From Robert on Thu, Feb 26, 2009 at 12:03:48 from 206.195.193.254

Thanks. I'm just going to plod along and not revisit decidated speed unless things feel right. I'm trying to listen to my body more and going to error on the side of caution as I don't want any wheels falling off. You've got some great training going.

From rockness18 on Thu, Feb 26, 2009 at 14:10:39 from 69.183.232.200

Very wise to listen to your body. It's way too close to race day to get hurt now. Looks like you've broken out a fresh pair of shoes. Maybe they will help.

From Robert on Thu, Feb 26, 2009 at 14:13:11 from 206.195.193.254

Yes, and I thought I'd be able to run close to you at Boston, but I think I'll be picking up your GU wrappers instead. You're training great as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

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
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

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
Weight: 0.00
Comments
From JimF on Sat, Feb 28, 2009 at 16:32:12 from 68.46.210.16

Nice run! 20+ milers in Feb have to be good. Glad you came out of it felling good.

From Mary Ann Schauerhame on Sat, Feb 28, 2009 at 21:13:25 from 71.219.82.165

Nice to meet you! That's an impressive distance you ran today! Keep up the good training! Thanks for the compliments!

From Dave S on Sat, Feb 28, 2009 at 23:31:33 from 4.254.224.209

Nice run. Always nice ending 20+ feeling good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Core work only.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

AM: I ran on the treadmill mixing in 4-6% grade hills.  Felt lethargic the first 30 minutes.  I should be able to run outside more this week.  I'm going to continue taking it really easy and focus on time spent running.

1:10:00 8 mi - 8:45 avg

PM: Ran outside during lunch.  Nothing special to report other than the run didn't feel as light as it should have been given my pace.  Just keep plugging away.

0:59:47 7.25 mi - 8:15 avg

2130 Orange Blue Miles: 7.252120 Gray Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.451.501.500.0014.45

AM: Treadmill run with 10 min @ MP.  This may sound strange, but MP felt easier than the 40 min of slow running prior.

1:00:00 7.15 mi - 8:23 avg

PM: Treadmill run because I didn't want to run in the cold.  Ran real easy 30 min + 3 x 0.5 mi gradual accelerations down to 5K w/ 0.5 mi RI (1.5% incline) + Easy 10 min.  I was suppose to take it easy this week again, but things felt right to do something a little faster.  I felt very relaxed.  We'll see how it feels Thursday.

1:00:00 7.3 mi - 8:13 avg

2130 Orange Miles: 14.45
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Recovery run outside during a beautiful day.  We're suppose to hold in the 50s for temps over the next couple of days.  Legs were a little stiff, but not particularly sore.

0:57:50 7 mi - 8:16 avg (moderate hills)

2140 Red Miles: 7.00
Weight: 0.00
Comments
From JimF on Wed, Mar 04, 2009 at 19:23:39 from 32.178.6.219

Nice running this week. Enjoy the good weather! Spring is almost here.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

AM:  Easy run and I need to work on getting more sleep.  This getting up early to run before work is starting to wear on me.

1:00:00 7 mi - 8:34 avg

PM: Great weather for a run.  Sunny and nearly 70.  Too bad it won't last a little longer.  Ran a course with a lots of hills.

0:58:13 7.25 mi - 8:02 avg (very hilly)

2130 Orange Blue Miles: 7.252140 Red Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.001.500.0017.00

Left work a little early and ran a bike trail.  Mostly sunny with temps in the upper 50s.  During last 5 miles I mixed in 3 x 0.5 mi gradual accelerations down to 5K pace (5:50-6:00).  Legs are tired and probably need a cut down week.

2:17:35 17 mi - 8:06 avg

2140 Red Miles: 17.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.000.009.05

Easy recovery run on the treadmill with 7 x 1 min hills near the end (5-6%).  Legs and mind felt better after the 45 min. mark.  Felt like I entered a different stage at that point and running became increasingly easier.  Anyway, a solid week and I was able to add a little speedwork as well.

1:16:00 9 mi - 8:27 avg

2130 Orange Blue Miles: 9.05
Weight: 0.00
Comments
From Jacob Flaws on Sat, Mar 07, 2009 at 18:09:12 from 147.92.248.245

Nice week! 77 miles is huge!

From rockness18 on Sat, Mar 07, 2009 at 20:00:33 from 75.16.162.226

You've really been steady...great job!

From Dave S on Sat, Mar 07, 2009 at 23:06:03 from 4.254.229.6

Great week!

From air darkhorse on Sun, Mar 08, 2009 at 11:46:42 from 98.97.211.102

Good solid week. Interesting career you stated in your profile. I love that stuff. I'm a CNBC junkie!

From Robert on Sun, Mar 08, 2009 at 14:54:02 from 65.101.173.205

Thanks guys! Just keep plugging away.

Steve, my career is not a popular one these days. These markets have everyone scratching their heads. We are in a paradigm shift, but I'm afraid the govt. is just trying to create something out of nothing again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.150.000.000.0014.15

AM: Easy progression run + core work

1:00:45 7 mi - 8:41 avg

PM: Easy run outside on a cloudy, colder, and windy day.  Nothing much to report other than I've had a pesky pain on the right side of my chest.  Hurts when I take a big breath or stretch my right arm back.

0:58:17 7.15 - 8:06 avg

2130 Orange Blue Miles: 7.002140 Red Miles: 7.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.001.500.0013.00

Ran easy 4 mi then did 3 x 0.5 mi gradual accelerations down to 5K pace.  Ran 1 mi easy between each rep.  Finished off running easy the rest of the way.  Upper right chest was bothersome throughout and forced me to focus on belly breathing.  My right calf started to bother me towards the end as well.  Kind of downer that these things are cropping up when I feel like I'm making great progress.  We'll see how things feel tomorrow.

1:43:00 13 mi - 7:55 avg

2130 Orange Blue Miles: 13.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.000.007.15

PM: Hit the TM for a really easy run.  My heart rate maxed out in the low 90s.  I think that's got to be a good sign given the pace.  Chest still hurt the first 30 min, but my right calf wasn't an issue at all.  However, I kept it pancake flat the whole way.

1:00:00 7.15 mi - 8:23 avg

2140 Red Miles: 7.15
Weight: 0.00
Comments
From jtshad on Wed, Mar 11, 2009 at 14:26:07 from 204.134.132.225

Good run, yesterday was just one of the down days. Keep up the good training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.501.500.000.0016.00

AM: Easy progression run.  Soreness in chest is nearly gone.  Everything is feeling much better.

1:05:20 8 mi - 8:10 avg

PM: Easy running mixing in some various 15 min progression runs down to around MP.  Chest is still bothersome when I have to bend over to pick up something or taking really deep breaths.  This injury is a bit of a puzzler.  I think the initial strain happened during some speed work and then I made it worse doing ab crunches on the physio ball.  It's on the surface and and feels like I was hit with a baseball.  Not sure why I'm telling you all this.....

1:01:24 8 mi - 7:41 avg

2130 Orange Blue Miles: 8.002140 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

Ran an out and back on a bike trail this morning.  I didn't want to make stops but had to since the line on my Camelbak kept freezing and I had to blow hard to get the ice out.  Chest still hurts.  I hope to make progress on that this weekend.

3:01:00 22 mi - 8:14 avg

2140 Red Miles: 22.00
Weight: 0.00
Comments
From jtshad on Fri, Mar 13, 2009 at 13:17:02 from 204.134.132.225

Wow, nice run in the cold!! Hope you can figure out the chest issues. Nothing too serious I hope (just don't like the sound of 'chest pain').

From Robert on Fri, Mar 13, 2009 at 13:25:00 from 206.195.193.254

Thanks Jeff. My chest issue is on the surface, but I can't tell if it's my pec muscle that is torn or ligaments between some ribs. It's so loacalized that it feels like I got punched or took a baseball there. It smarts when I have to take a deep breath or lift my right arm to lift something in front of me. It's on the right side and I don't think it's cardio related.

From Dave S on Fri, Mar 13, 2009 at 14:02:27 from 4.254.229.253

Great run! Especially in the cold.

From Robert on Fri, Mar 13, 2009 at 14:24:46 from 206.195.193.254

Thanks Dave. I just wish I could make progress on this rib cage related injury. Based on what I'm reading it will take some time so anything involving deep breathing (speed work) will not be posible. I'll see how it feels Monday and if it's the same I going to the Dr. for an x-ray. I hate to say this, but running has turned me into a whimp of sorts.

From rockness18 on Fri, Mar 13, 2009 at 17:54:50 from 75.16.162.226

Robert, glad you plan on checking it out. Hopefully it's nothing too serious...I'm with you on the running thing. I must confess, before my running days, I thought runners were kind of soft...my respect level has grown tremendously.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Recovery run focusing on form and cadence.  I believe my chest pain might be caused by excessive arm movement during hills and fast pace.  Focused on keeping my hands low, but shoulders upright with a relaxed upper body.  Felt better than yesterday.  Carrying the Camelbak yesterday probably didn't help things either.  A great week considering the injury issues and still a personal best for weekly mileage.  YA!

1:06:25 8 mi - 8:18 avg

2140 Red Miles: 8.00
Weight: 0.00
Comments
From rockness18 on Sat, Mar 14, 2009 at 19:30:53 from 75.16.162.226

Impressive week of running...nice mileage!

From Robert on Sat, Mar 14, 2009 at 20:44:56 from 65.101.173.205

Thanks Dave. I'm hoping that slow and steady works this time around since I'm having issues incorporating faster training.

From JimF on Sat, Mar 14, 2009 at 21:12:27 from 76.125.3.68

Great week of running! This is two nice weeks in a row. I am sure this will pay off for Boston. Good job!

From Dave S on Sat, Mar 14, 2009 at 21:37:23 from 4.254.227.188

congrats on the mileage. Bostons looking good. It's great that you seem to be keeping those injuries at bay or at least managable.

From Robert on Sun, Mar 15, 2009 at 10:32:46 from 65.101.173.205

Thanks guys. Manageable or I'm getting better at whining.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.800.000.000.0015.80

AM: Ran easy and relaxed. Chest pain is still there, particulary when coughing. Now not sure whether to go to doc or not. It's slowing feeling better.

1:04:00 8 mi - 8:00 avg

PM: Awesome 70 degrees outside! Just ran as the body dictated.

1:02:56 7.8 mi - 8:04 avg (hilly)

2140 Red Miles: 15.80
Weight: 0.00
Comments
From rockness18 on Mon, Mar 16, 2009 at 17:02:50 from 69.183.232.200

Man, you've been really consistent. Nice work! Hope your chest situation clears up soon.

From Robert on Mon, Mar 16, 2009 at 17:48:47 from 206.195.193.254

Thanks. Yes, not sure about the chest/rib cage issue. It's not getting worse, but it doesn't take a lot to make itself known either.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.200.001.000.0018.20

AM: Perfect weather for a run.  Ran as my body dictated again and this time it ended up being a glorified jog.  Felt great and I didn't want it to end, but have to get to work.

1:39:00 11 mi - 9:00 avg

PM: Sunny and nearly 70 dg. outside so I felt like taking an easy trot around the lake.  I took it real slow in parts to take in the St. Pat's parade.  I didn't want to go back to the desk.

1:00:13 7.2 mi - 8:22 avg (4 x "fast" fartleks, full recovery, no idea on pace)

2140 Red Miles: 18.20
Weight: 0.00
Comments
From air darkhorse on Tue, Mar 17, 2009 at 11:22:21 from 98.97.238.102

Running the way you feel is always the best way to go most days. It's good to see someone out running for pleasure instead of always just training..

From JimF on Tue, Mar 17, 2009 at 12:56:03 from 166.129.119.50

Hope you are feeling better. Nice running so far this week even with the chest problem.

From Robert on Tue, Mar 17, 2009 at 14:40:38 from 206.195.193.254

Thanks. Yes, chest/rib cage is feeling better and only makes itself known during a firm cough. I'm trying to enjoy running and the process more than I have in several years. I'm burned out on typcial training programs and tired of chasing the clock. So I'm running like a kid again and going the way of the tortoise. I probably don't belong on a "fast running blog" anymore, but I've come to enjoy the site.

From jtshad on Tue, Mar 17, 2009 at 14:55:20 from 204.134.132.225

Glad you are feeling better, both physically and mentally about running (running for fun is great!).

Of course you belong on the FRB, as we have also enjoyed having you in the community.

From rockness18 on Tue, Mar 17, 2009 at 16:11:29 from 69.183.232.200

Great running Robert...I affirm the above comments.

From wheakory on Tue, Mar 17, 2009 at 16:43:19 from 134.50.89.33

Great workouts. Your really coming on. Good to see you putting the mileage in. It's great to just run and enjoy the daylight.

From sam on Wed, Mar 18, 2009 at 06:03:27 from 78.32.130.9

Hey Robert, you belong here for sure, and thanks for the advice, its funny I am on a reasonably easy few days after a short race, and I am enjoying the easy runs, but I am sure i will enjoy my hard session tomorrow just as much.

Good on you for enjoying running so much! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.750.000.000.0013.75

AM: Ran earlier than usual this morning before heading off to men's group.  I don't think I was really awake until after 3 miles.  Body is responding well and, for a change, actual desires to run.

0:42:30 5 mi - 8:30 avg

PM: Ran outisde after work.  Nothing special to report.

1:16:30 8.75 mi - 8:45 avg

2130 Orange Blue Miles: 8.752140 Red Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.750.000.000.0014.75

AM: Ran slow to easy over a hilly course. I felt good until the last 15 minutes as I simply ran out of gas. Ended up feeling more tired and hungry vs. Tuesday's morning run.

1:42:00 12 mi - 8:30 avg (hills)

PM: Tagged along with Claire for about 3 mi as she rode her bike.

 

2130 Orange Blue Miles: 12.002140 Red Miles: 2.75
Weight: 0.00
Comments
From jtshad on Thu, Mar 19, 2009 at 09:52:23 from 204.134.132.225

Man, you are piling on the mileage this week, great training. Hope the ribcage issue is better.

How are you feeling for a PR at Boston?

From Robert on Thu, Mar 19, 2009 at 10:04:03 from 206.195.193.254

Thanks Jeff. Just trying to keep up with your great training. Rib cage is definitely improving, but can still feel it some during a cough.

Not sure about a PR because I've changed plans this time around and running nearly all slow endurance. I usually would be doing a heck of lot more in speed work, but I don't want to get an injury, which is happening more frequently for some reason. I am running 70% more miles per week than I did before G-ma's last year. I guess I just want to run Boston healthy, try my best to beat 3:07, and meet you in good spirits.

From rockness18 on Fri, Mar 20, 2009 at 12:48:21 from 75.16.162.226

Robert,

Impressive once again in mileage this week. I'm cutting mileage a tad because I think 70-80 miles is the max I can do any type of speedwork with at this stage in my running life. Wish I had another month or two to prepare. Still shooting for pr, but feel sub-3 is probably more realistic for Fall...we'll see how things feel at mile 16.

Noticed you're one corral ahead of me...maybe I'll be picking up your gu rappers. Keep up the good work!

From Robert on Fri, Mar 20, 2009 at 14:30:57 from 206.195.193.254

Thanks Dave. You're doing great as well. It's awesome that a couple busy family guys like us are actually running historic Boston.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Out and back over the lunch hour. Windy but at least temps were around 50. Added some pickups on the way back for some fun. Aggravated my chest/rib cage a little while doing ab crunches this morning, but didn't feel it while running. 1:15:00 8.5 mi - 8:49 avg (6 x Pickups)

2140 Red Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

Perfect weather for a long run on a trail.  Sunny and 50 dg.  Depletion run and carried water only.   Did a short fartlek every mile during the last 7 miles.  Thankfully the chest/rib cage injury is much better compared to last weekend.  A personal record for mileage this week. 

2140 Red Miles: 22.00
Weight: 0.00
Comments
From rockness18 on Sat, Mar 21, 2009 at 17:46:11 from 75.16.162.226

My goodness...quite a week! Glad your chest is starting to feel better. 4 weeks from Monday!

From JimF on Sun, Mar 22, 2009 at 15:11:07 from 68.46.210.37

Great run and a great week of running! You have really been nailing the miles the last few weeks. You should be really strong heading to Boston.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

60 min on the spin bike (easy to moderate) while watching Lance win a mountain stage in the 2002 TDF + Strength training.

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

 AM: Pouring rain outside so I ran on the treadmill and watched the 2002 TDF.  Just did an easy progression while varying the incline 0-2%.  So far my total mileage this year has surpassed total mileage for all of 2005 (the year I ran my first marathon).  1:24:00 10 mi - 8:24 avg

PM: Easy run over lunch hour.  Windy, but great temp around 60.  0:40:56 5 mi - 8:11 avg (hills)

 

2130 Orange Blue Miles: 5.002140 Red Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.001.500.0015.50

AM: Raining again so I ran on the mill before heading to work.  Progression run for 7 mi then ran tempo 1.5 mi, easy 1 mi, tempo 0.5 mi, and easy 0.5 mi.  1:20:00 10 mi - 8:00 avg

PM: Ran in a wind tunnel with 30-40 mph winds outside.  Not very enjoyable.  0:46:00 5.5 mi - 8:21 avg

2140 Red Miles: 15.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.001.000.0013.00

AM: Slow run with 3 x tempo pickups near the end + Light strength training. 0:51:20 6.0 mi - 8:33 avg

PM: Easy run around the lake.  Windy again, but I was in better spirits this time around and took it in stride.  I hope Boston isn't this windy or my PR is toast.  Added 5 x tempo fartleks near the end.  0:58:15 7.10 mi - 8:12 avg

2130 Orange Blue Miles: 6.002140 Red Miles: 7.00
Weight: 0.00
Comments
From jtshad on Wed, Mar 25, 2009 at 18:37:14 from 204.134.132.225

Glad to see you are in better spirits! Hopefully the weather will turn good for all of us heading into the home stretch, that always seems to help.

Let's knock on wood for this to be a good weather year for Boston (it was perfect when I ran in 2006).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

Ran an out and back on a bike trail after work.  We're suppose to get rain and snow this weekend so I wanted to get the long run out of the way.  Started out the run with temps near 50 and hardly any wind, but it got cold quick as the sun set and the wind began blowing from the north.  Not much fun mentally on the way back, but my energy was very good and I ran a much faster back half (in a hurry to get somewhere warm).  2:52:00 21 mi - 8:11 avg

2140 Red Miles: 21.00
Weight: 0.00
Comments
From jtshad on Fri, Mar 27, 2009 at 11:27:00 from 69.20.133.192

Great run, keep up the training, almost there!

From Robert on Fri, Mar 27, 2009 at 11:30:41 from 206.195.193.254

Thanks! Enjoy the upcoming taper!

From Dave S on Fri, Mar 27, 2009 at 14:12:00 from 4.254.224.205

Nice run. Man you are kicken out the mileage!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Jogged on the treadmill.

2130 Orange Blue Miles: 6.50
Weight: 0.00
Comments
From wheakory on Fri, Mar 27, 2009 at 17:33:50 from 134.50.89.55

Have to love the Treadmill. Nice long run yesterday. Getting a good aerobic base is important. How was the weather today? How do you feel after the trail run yesterday?

From Robert on Fri, Mar 27, 2009 at 18:06:08 from 206.195.193.254

Hi Kory! Not feeling too bad, I was a little light headed today because I don't think I refueled enough after the run before bed last night. My left calf was a little sore today, so I went on the mill because I found it easier on the calves (just have to pick up your foot) plus the cushioning benefits. I'm going against the grain this time around and sticking with mostly endurance running until the race. It just felt like an injury was always coming on so I backed way off and am just on cruise control because I want to run Boston healthy. I feel confident without the speed work though because my endurance has improved substantially and endurance has been my bug-ga-boo in previous races. Regardless of race time I'm setting a great base for a fall marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.252.001.750.0018.00

AM: I woke up at 4am and couldn't get back to sleep so I went for an easy 14 mi run. Mixed in about 5 x fast fartleks at the end. Feels like I could have gone on forever today, but I felt tired enough and it's good to leave something in the tank. Right?

PM: Ran 4 mi really slow on the t-mill with 3 x faster 400m pickups near the end.  I'm peaking or simply anxious because it feels like my body just wants to run constantly.  I haven't felt this way before any other race.  37:40 4 mi - 9:25 avg

2140 Red Miles: 18.00
Weight: 0.00
Comments
From rockness18 on Sat, Mar 28, 2009 at 16:10:10 from 75.16.162.226

Nice week and month of training. I can no longer keep up with your mileage...nice work!

From JimF on Sun, Mar 29, 2009 at 18:35:39 from 32.179.224.112

Looks like you are starting get the benefits from the miles that you have been running. You have put together another awesome month of training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Easy to moderate 60 min. ride on spin bike with 7 x 1 min intervals + light strength training

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.500.0014.00

AM: I didn't want to throw on a bunch of extra clothes so I just ran easy on the treadmill. It takes forever to warm up in the morning, but once 45-60 min are gone the body seems to change gears and I find new energy. Ran the last 0.5 mi at tempo.

PM: Easy run while the girls rode their bikes.  Windy, but great temp.

2140 Red Miles: 14.00
Weight: 0.00
Comments
From wheakory on Mon, Mar 30, 2009 at 23:06:34 from 24.116.159.75

Nice workouts. The morning is so tight on your muscle because of the cold weather in the mornings. It takes me a few miles to get in gear. I hope the weather turns the best for you.

We just got dumped on by several inches of snow yesterday with 30 mph wind that knocked the power out at our house. Where's spring.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.501.500.000.0014.00

AM: Ran 11 mi over a hilly course and threw in about 1.5 mi of MP repeats near the end.  Low energy this time around because I didn't have anything to eat since dinner last night.

PM: I was bored so I hopped onto the mill for 3 mi easy before bed time.

2130 Orange Blue Miles: 3.002140 Red Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Steady run of 10 mi at 7:30-8:00 pace over the lunch hour.  Another windy day, but the sun was shining and kept me warm.  Legs had good spring today. 

2130 Orange Blue Miles: 10.00
Weight: 0.00
Comments
From wheakory on Wed, Apr 01, 2009 at 15:56:45 from 24.116.153.110

What was the temperature during the nice fantastic wind that we love to run in?

Nice run and keeping the pace consistent. I can't wait till I can run in some shorts.

From Robert on Wed, Apr 01, 2009 at 16:22:14 from 206.195.193.254

Temp was about 45-50, but the wind chill made it feel like upper 30s maybe. Yes, I really like warm weather running. I know some like the 40s, not me. I'd rather have 70s or 80s.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Headed outside for an easy 15 mi. (8:30 pace).  It was chilly with some light snow early on.  Relentless head wind on the way back tired me out mentally.  I looked over the Boston brochure last night and that got me fired up.  Almost there.

2140 Red Miles: 15.00
Weight: 0.00
Comments
From jtshad on Thu, Apr 02, 2009 at 10:27:54 from 204.134.132.225

Nice run, looking good. I haven't got my Boston info yet (that or it is sitting in our mailbox since I don't know if we checked it yesterday). My friend here in IF got hers as well and is getting excited.

Just over 2 weeks!

From Robert on Thu, Apr 02, 2009 at 10:31:47 from 206.195.193.254

Yes, getting excited. I more formally start my taper next week.

From rockness18 on Thu, Apr 02, 2009 at 20:12:30 from 75.11.49.149

Got my packet as well...it's starting to sink in. Keep up the good work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.253.000.000.2512.50

AM: Felt alert and a little antsy this morning so I mixed in 3 miles at MP after warming up for 2 miles.  I felt relaxed and smooth after the first MP mile.  Checked my heart rate at the end and that gave me a huge boost of confidence  The heart rate can be some what subjective, but I know from past experience where it has been at certain paces and check points.  Ran easy for 1 mile afterward mixing in 3 x 200m pickups at 10K pace. + Light strength training

PM: Beautiful day for running and the best part was nearly no wind!  Ran 6.5 mi easy and sped up during the last mile.  Well, planning one more longish run tomorrow morning and then the taper offically starts.

2130 Orange Blue Miles: 6.502140 Red Miles: 6.00
Weight: 0.00
Comments
From jtshad on Fri, Apr 03, 2009 at 14:29:05 from 204.134.132.225

Looking good...have good last long run then take it easy for the taper.

Are you planning on going to the prerace dinner or post race party?

From Robert on Fri, Apr 03, 2009 at 14:31:59 from 206.195.193.254

Yes, we're planning to go the the prerace dinner. I think we'll hit the party as well (no kids along).

From jtshad on Fri, Apr 03, 2009 at 14:35:43 from 204.134.132.225

Ah, you are having a "mom and dad vacation" too...it is actually our anniversary the day we arrive (Fri) so we are hitting the town (second anniv. in Boston in 4 years...not bad for folks from Idaho!).

We probably won't do the dinner (not sure yet, one of our group has Celiac's so we have to be careful on food with her) but I am thinking the post race party may be fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Just ran another low key endurance run on a bike trail (8:03 avg). Nothing cute. I had to get up early to get back home in time for Krista to take two of our girls to an Easter egg hunt, but our oldest has to stay home with streph. We had to cancel her b-day sleep over party last night. She's definitely bummed out.

2140 Red Miles: 17.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

AM: Took a brisk walk on the TM for 4.25 miles mixing in hill climbs every qtr mile.

2140 Red Miles: 4.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.250.250.008.00

A simple 8 mi with the last 0.5 mi ran faster.

2130 Orange Blue Miles: 8.00
Weight: 0.00
Comments
From JimF on Mon, Apr 06, 2009 at 19:29:59 from 67.162.66.88

I think it is cool when you can say simple 8 miler! Not something your average person can say.

From Robert on Tue, Apr 07, 2009 at 08:44:21 from 206.195.193.254

Cool and yet probably a little arrogant sounding. I need to be more aware of such a blessing of health!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Another slow and easy 8 mi with 4 x short fartleks at the very end.

2130 Orange Blue Miles: 8.00
Weight: 0.00
Comments
From jtshad on Tue, Apr 07, 2009 at 17:55:33 from 207.250.149.27

Ahh, the taper...madness or recovery?

From Robert on Tue, Apr 07, 2009 at 17:58:07 from 206.195.193.254

A little bit of both. Mentally it's hard because you feel like you are going half way on everything and sometimes I feel like just blowing the run off. I'm either all the way or nothing most of the time. Tapering doesn't fit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Sloooow 6 miles on the treadmill.  Coming down with a cold (at lease I hope that's all it is).

2140 Red Miles: 6.00
Weight: 0.00
Comments
From wheakory on Wed, Apr 08, 2009 at 16:10:33 from 24.116.153.110

I hope the cold bypasses. Keeping it slow and easy is a good decision. Our bodies are weak when were sick and it will knock the immune system.

Do you feel your ready in the training you've done for your next race?

From Robert on Wed, Apr 08, 2009 at 16:36:24 from 206.195.193.254

Kory - Yes I feel ready given the volume of work I did this time around vs. last year before my PR/BQ.

From JimF on Thu, Apr 09, 2009 at 10:46:18 from 67.162.66.88

Hope you get to filling better and this is a very short term bug. If you have to get sick I guess it is better now than right before the race.

From Robert on Thu, Apr 09, 2009 at 13:43:47 from 206.195.193.254

Thanks Jim. I think it's a cold because the sore throat is leaving. I was afraid of the streph bug.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Looped the lake a couple times on a cloudy day.  Feeling very good and had to hold myself back several times.  Now just need to whip this head cold.

2130 Orange Blue Miles: 7.10
Weight: 0.00
Comments
From rockness18 on Thu, Apr 09, 2009 at 21:21:17 from 75.11.49.149

Sore throat gone? If not, get it checked soon to make sure it's not strep. Hope you're getting good rest.

From Robert on Fri, Apr 10, 2009 at 09:27:44 from 206.195.193.254

Yes, sore throat is gone, thankfully. Now dealing with some congestion, but not too bad. Drinking lots of water and tea. Hope you are feeling stronger.

From rockness18 on Fri, Apr 10, 2009 at 11:16:31 from 75.11.49.149

Good, just getting over the congestion myself. Feeling pretty good now.

From jtshad on Fri, Apr 10, 2009 at 19:20:05 from 69.20.133.31

Nice easy run, glad you are feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy run on a very windy day! Legs felt a little funky. Hard to describe, but just plain ackward.

2130 Orange Blue Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day.  Spending time with family this Easter weekend.  Does golfing 9 holes, but swinging 18 holes worth, count as x-training?? 

Weight: 0.00
Comments
From rockness18 on Sat, Apr 11, 2009 at 23:10:57 from 75.11.49.149

If it does, I'd be a 2:30 marathoner! Have a great Easter with family and yes, 1 more week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.500.506.00

Easy 2 mi + MP to tempo 2 mi + Easy 2 mi with 4 x 300m @ 10K pace. Feeling very good.

Asics Bandito Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.250.000.004.00

Easy 4 mi with MP last 0.25 mi.  Obtained a "runner's high" for the first time in a long time.  That's a good sign for me.

2130 Orange Blue Miles: 4.00
Weight: 0.00
Comments
From Dave S on Mon, Apr 13, 2009 at 14:50:43 from 4.254.227.132

That does sound like a good sign with one week to go. Wat kind of pace are you shooting for ?

From Robert on Mon, Apr 13, 2009 at 15:24:50 from 206.195.193.254

Hi Dave - Starting out the race with a sub-3 in mind and then see how the legs hold up the final 10K. I see your workouts are progressing very well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

One of those days.  Easy run, but was doubting my ability to run a PR at Boston the whole time.  I kept thinking about the things I haven't done and how the effort level felt harder than it should for 4 measily miles.  No "runner's high" today!!

2140 Red Miles: 4.20
Weight: 0.00
Comments
From jtshad on Tue, Apr 14, 2009 at 16:16:43 from 204.134.132.225

It is called Taper madness and it happens to nearly everyone! Hang in there and just trust your training and plan on having fun!

From Robert on Tue, Apr 14, 2009 at 16:22:08 from 206.195.193.254

Thanks for the encouragement Jeff!!

From Jacob Flaws on Tue, Apr 14, 2009 at 17:37:35 from 147.92.2.50

I have definitely heard of taper madness before, and it seems you have the symptoms! Just don't doubt yourself, you've put in great mileage and are fully prepared to PR at Boston!

From rockness18 on Tue, Apr 14, 2009 at 21:33:28 from 12.108.110.80

Don't let your mind play games with you...your ready for a great run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.500.000.006.50

Easy 2 mi + TP to MP for 2.5 mi + Easy 2 mi on an absolutely beautiful day with 60s and sun.

2140 Red Miles: 6.50
Weight: 0.00
Comments
From wheakory on Thu, Apr 16, 2009 at 13:42:44 from 134.50.89.33

I'm jealous what great weather. Oh well I guess it's coming here eventually. Nice run mixing in the different training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy run (8:00-8:30) followed by easy stretching.  I'm more stiff now than during peak training weeks!  Another easy 2 mi tomorrow and then heading out first thing Sat. morning.  I still can't believe I will be chasing ghosts and unicorns on Monday.

2130 Orange Blue Miles: 3.00
Weight: 0.00
Comments
From rockness18 on Thu, Apr 16, 2009 at 14:37:03 from 12.108.110.120

Almost there! Great stretch of training Robert. You've run over 1,000 miles this year...crazy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Easy run in sunny and warm weather. Did 4 x form drills (high knees & butt kicks) followed by approx. 50-75m "fast". Easing into a carb repletion phase today. Still dealing with some head congestion, but all systems are a go.

Asics Bandito Miles: 2.00
Weight: 0.00
Comments
From Dave S on Fri, Apr 17, 2009 at 13:36:50 from 4.254.224.242

Looks like your well prepared and ready to go. I'm anxious to see how you do. Your weather sounds great. I think we're supposed to finally warm up this weekend. Good luck at Boston.

From Robert on Fri, Apr 17, 2009 at 13:37:31 from 206.195.193.254

Thanks Dave!

From JimF on Fri, Apr 17, 2009 at 20:28:03 from 68.58.92.142

Good luck! The weather does look great! I hope you have a great experience in Boston and run a huge PR!

From Jacob Flaws on Sat, Apr 18, 2009 at 12:03:41 from 147.92.2.50

Good luck on Monday!

Race: Boston Marathon (26.2 Miles) 03:06:45, Place overall: 2171, Place in age division: 1454
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Not sure what to say, I'm thankful for obtaining my goal of a PR and would have ran a better race if not for a GI issue (lost about 2-3 min, had to wait for the john) and stomach cramps hitting me before Newton.  Thankfully the cramps subsided during the hills, but it was an unnecessary and avoidable mental drag for the remainder of the race.  Due to my own mistakes, the stomach was shut down for business and it felt like I was pushing it even with a few gulps of plain water.  But enough of the would've, could've, and should've stuff.  What an awesome race and one that I respect even more.  It was a blessing to run it, but I don't want to return to it until my game is straight and I improve some more.  After a better analysis I'll report some of the lessons I learned in hopes of helping others.  Right now I'm still in celebration mode!

After some further analysis I realized most ground was lost in the last 10K.  Ever heard that one before?  I ran 6:57 avg. thru 20 miles vs. 7:41 avg. for the last 6.2 miles.  For what’s it’s worth, here are the big three lessons I learned:

- Eat lighter the day before and incorporate more simple carb choices.  I have a nasty habit of munching when I get nervous.  I liken it to “cramming” for an exam so to speak.  Need to maintain focus and realize food is not a solution.

- Don’t try new stuff you didn’t try in training.  I’m embarrassed for admitting this, but I fell into the “new stuff” trap.  Examples include not drinking anything for the first 10 miles, eating a prerace meal (I trained mostly on empty), and drinking Gatorade Endurance.  Not sure why I thought these changes would not be a big deal, but they were.  By the way, plain Gatorade and the Endurance formula are definitely different.  My stomach went bonkers when I drank that stuff.  I’m beginning to think that the carb gels and stuff might not work for me any more.  I forced down two gels and they did little more than cause a tummy protest.

- Work on down hills for Boston.  Plyometrics can be considered.  I haven’t experienced eccentric contractions like those since the negative drops I did in weight training.

So I dropped the ball on nutrition, course specific training (but didn’t hear anybody mention down hill drills), and trying “new stuff”.  When will I ever learn???  That’s what I love about the marathon.

 

Asics Bandito Miles: 26.20
Weight: 0.00
Comments
From JimF on Tue, Apr 21, 2009 at 18:34:41 from 68.58.92.142

Great race considering the time spent with the GI issues. A PR on the Boston course with the wind is awesome. Enjoy your celebration!

From josse on Tue, Apr 21, 2009 at 19:18:51 from 70.193.203.69

Great job on the pr! That is a hard one to do in Boston.

From Jacob Flaws on Tue, Apr 21, 2009 at 19:31:08 from 147.92.2.50

Way to go! Thats awesome that you completed Boston and in a PR time nonetheless! Nothing you can do about GI troubles, I have been there far too often during runs. Again, Great job, Boston is something to be proud of!

From Barry on Tue, Apr 21, 2009 at 23:02:42 from 75.174.17.125

Great job, you did awesome! How are you feeling today?

From air darkhorse on Tue, Apr 21, 2009 at 23:07:15 from 76.27.0.45

Good race! A PR even with a johnny stop!

Did you you drink too much too fast to cause the cramps?

From rockness18 on Tue, Apr 21, 2009 at 23:17:09 from 65.96.197.9

Very impressive! It was it honor to pick up after your gu rappers.

From edrickt on Wed, Apr 22, 2009 at 00:11:07 from 64.2.220.135

Even with your troubles you had a great time. Thanks for sharing and congratulations!

From Dave S on Wed, Apr 22, 2009 at 13:47:53 from 4.254.226.111

Great race! Congrats on getting a PR on a tough course even after dealing with GI issues. Sounds like it was a great experience overall.

From Robert on Wed, Apr 22, 2009 at 17:27:34 from 206.195.193.254

Thanks for all your comments. You are all too kind. I'll just keep learning and improving the best I can.

From Little Bad Legs on Wed, Apr 22, 2009 at 22:39:02 from 68.186.96.165

Way to PR given the bathroom stop, wind, tough course and series of 'mistakes' on trying new things before the big day. Just imagine how well you'll do after learning from this one! Good luck with your recovery.

From wheakory on Wed, Apr 22, 2009 at 22:53:36 from 24.116.159.75

The Boston expo really tempts you in trying new stuff. I did the samething and had to brown code at mile 9 (I did a 2:57) Although, I did negative split the second half of the Boston course. Your right it's a learning experience.

But you obtain your goal so look at the positive that came out of the situation. The good news is that you could have been quite faster without the nutrition issues.

Great Job and what a performance in the weather.

From Michelle N. on Thu, Apr 23, 2009 at 10:57:07 from 75.162.252.159

Great job! Sounds like we all lost ground the last 10k. Oh well. It was amazing.

From jtshad on Thu, Apr 23, 2009 at 11:49:00 from 204.134.132.225

Great race in Boston in the wind. Sounds like you learned a few things for next time.

Thanks for the call, sorry we did not hook up in person.

From Sasha Pachev on Thu, Jun 25, 2009 at 15:57:16 from 64.81.245.109

Congratulations on a PR! How much was it by?

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
2.000.000.000.002.00

Walked 30 min.  Both quads are sore and the right leg is going to be the laggard this time around.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.000.000.003.60

Climbed back on the horse on a warm and sunny day.  Jog 15 min + Walk 10 min + Jog 15 min + Stretching.  Various parts of my right leg are still stiff and sore.

2140 Red Miles: 3.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.850.000.000.004.85

Jog 20 min + Walk 10 min + Jog 20 min

Another warm and sunny day.  The legs are coming back to life.  I've began to wean myself off of my orthotics so I didn't wear them today.  They're literally a crutch I don't think I need anymore thanks to changes I've made in my form and bodyweight.

2120 Gray Miles: 4.85
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.350.000.000.006.35

Easy run 25 min + Walk 5 min + Easy run 25 min  + Walk 5 min + Stretching

No orthotics again.  Nothing else fancy to report.

2120 Gray Miles: 6.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.350.000.000.0010.35

AM: Easy run 4 mi. Cooler and wet morning. Plan to keep everything really easy for 1-2 more weeks. No orthotics.

PM: Another easy 6.35 mi.  Today's weather is a total match to race day last monday (40s, cloudy, and windy).  I had flashbacks the entire way.  I think running in this kind of weather will not be the same going forward.  Orthotics.

2130 Orange Blue Miles: 4.002140 Red Miles: 6.35
Weight: 0.00
Comments
From jtshad on Mon, Apr 27, 2009 at 10:19:36 from 204.134.132.225

Back to the grind! ;-)

From Robert on Mon, Apr 27, 2009 at 10:23:29 from 206.195.193.254

You betcha! As it says in Once a Runner, "there are no secrects". I still can't believe you ran with Peter Reid. That dude is tough as nails upstairs.

From jtshad on Mon, Apr 27, 2009 at 10:27:35 from 204.134.132.225

I am reading "Once a Runner" right now, great book so far...lots of perspective into the mind of a runner.

Peter was fun to run with and fun to party with afterwards (along with his wife). Really athletes, real people...real fun! Kind cool after the race he indicated that running fast again (in flats no less!) and turn 40 soon he was "motivated" by me to possibly compete again! Now that's cool!

From Robert on Mon, Apr 27, 2009 at 10:29:19 from 206.195.193.254

Just think that you might have lit a fire under his butt again is very cool.

From wheakory on Tue, Apr 28, 2009 at 15:36:56 from 24.116.153.110

Great work today! Although the blog title is funny. Peter should join the blog knowing now how fun we can be.

I hope the recovery is going well and the motivation for the next one is high.

From Robert on Tue, Apr 28, 2009 at 15:41:35 from 206.195.193.254

Thanks Kory. Just facing the facts. I'm a slow runner vs. you guys. My motivation for racing is very high right now. Lord willing, I'll be putting up times like yours in about 3 years. I consider myself a patient man, just don't ask my wife.

From wheakory on Tue, Apr 28, 2009 at 17:18:24 from 134.50.89.33

The lower times will come. Simple tempo runs mixed with long runs will really reduce the times when you do this consistently week after week. You will get there with the faith you have in God.

Me, I think I've reached my threshold and think I can only barely get under a 2:30, but it's going to take a lot of work and help from God.

From rockness18 on Wed, Apr 29, 2009 at 19:10:17 from 69.183.233.81

yes...patience! Not a gift of mine, but I'm determined and disciplined. Keep up the good work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

AM: Ran 5.35 mi on the bike trail.  Terrific sunrise this morning.  No orthotics.

PM: Ran 5.25 mi on the ball park route.  Great weather and feeling recovered.  Staying cautious though.  Orthotics.  Decided to change the blog title again.

2120 Gray Miles: 5.352140 Red Miles: 5.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

AM: Very early and slow trot of 4 mi on the TM while waiting on the southwestern sausage egg bake to cook in the oven.  My turn to cook for the men's breakfast & Bible study this morning.  Made a healthier version of the dish by cutting back the meat and chesse, using turkey sausage instead of swine, and whole wheat tortillas instead of the white flour variety.  Serve with sour cream, salsa, and mixed fruit.  Very nummy.  No orthotics, on my feet that is.

PM: Easy run 6.4 mi over lunch hour.  Took a hilly route.  Everything feels good for the most part.  No orthotics.

2130 Orange Blue Miles: 4.002140 Red Miles: 6.40
Weight: 0.00
Comments
From wheakory on Wed, Apr 29, 2009 at 14:11:36 from 134.50.89.33

That sounds good. Please send that recipe to me.

Nice runs and I'm glad your body is recovering well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM: Ran 6 mi easy before work.  Had a sense that this would be my last day at work and I was right.  I found out that 5/14 is my last day.  I was let go with about 75 other people.  So I'm firing up the old resume and hitting the bricks.  I'm just glad I have the good Lord for help and the blessing he's given me in running.  What year this has been already!!  First completing Boston and now this news before my b-day on Monday.  Ups and downs anyone?

PM: Ran 6.5 mi at an unemployed pace.   No orthotics.

2120 Gray Miles: 6.002140 Red Miles: 6.50
Weight: 0.00
Comments
From superfly on Thu, Apr 30, 2009 at 15:09:10 from 209.33.210.52

Sorry about the job. What a different world we live in that just 2 years ago. Your right though running helps with the emotions and Lord is always there even if your injured.

Good luck with things.

From Robert on Thu, Apr 30, 2009 at 15:35:21 from 67.41.106.227

Thanks Clyde.

From rockness18 on Thu, Apr 30, 2009 at 20:19:38 from 69.183.233.81

Robert,

Tough news. You seem to have a good perspective on things...I'll keep you in my prayers. Unemployed pace? Sounds like my sermon critique pace.

From Jon on Thu, Apr 30, 2009 at 21:37:29 from 75.169.143.14

Yes, sorry about your job. At least you can use your daily run as a reason to have to get out of bed and get going each morning. Keep your chin up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM: Ran 7 mi on the TM.  Couldn't sleep so I was up at 4 this morning.  I kept thinking about what I did wrong at my job.  I wasn't let go because of performance reasons, but already starting to blame myself for getting released and putting my family through this stress.  I'm very fortunate in many ways, but still like to really hammer on myself.  I don't give myself any middle ground, it's either pass or fail, thumbs up or thumbs down with me you know?  I just have to keep Jon's advice and wail on with my running.

PM: Very easy 2 mi with my oldest daughter and then a faster 2 mi aftwerwards.  Finally got the old resume updated.  I think it's good to go. 

2130 Orange Blue Miles: 7.002140 Red Miles: 4.00
Weight: 0.00
Comments
From JimF on Fri, May 01, 2009 at 11:30:44 from 68.58.159.207

Sorry to hear about the job. I think your feelings are normal and natural but you have a good attitude and that makes a huge difference. What is your work background and what type of job are you looking for? I will pray that you will find something quickly and that it is even a better job. Keep the great attitude!

From rockness18 on Fri, May 01, 2009 at 11:38:46 from 69.183.233.81

I'll second Jim. There's a bigger picture that might make sense later. Meanwhile, just keep plugging away. - prov. 3:5-6

From jtshad on Wed, May 06, 2009 at 21:46:49 from 67.152.242.197

Bob, sorry to hear about the job, I just saw this post. I echo the hang in there, you have talents and maybe God is just trying to steer you in a new direction.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Just an easy 15 mi on a bike trail.  Perfect weather day.  Ran a bit faster at the end, with the last 0.5 mi the hardest.  No orthotics.

2140 Red Miles: 15.00
Weight: 0.00
Comments
From air darkhorse on Sat, May 02, 2009 at 16:55:53 from 98.98.27.230

Sorry to hear about work, On the bright side perhaps this is the time for you to focus on the other gift God gave you.

From Dave S on Sun, May 03, 2009 at 17:20:03 from 4.254.225.153

Sorry to hear about your job. Hope everything goes well for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.000.0012.60

AM: Ran 7.2 mi on a bike trail.  I didn't want to get up this morning, but it needs to be done.  Legs feel pretty good, but plan to still take it easy this week and surge only when the body wants.  Mentally I'm struggling a bit.

PM: Easy 5.4 mi around the lake.

2120 Gray Miles: 7.202140 Red Miles: 5.40
Weight: 0.00
Comments
From jtshad on Mon, May 04, 2009 at 09:55:59 from 204.134.132.225

"Mentally struggling"...I hear you Brother, especially early in the morning!

From JimF on Mon, May 04, 2009 at 20:33:20 from 74.11.214.130

Nice job pushing through and getting out this morning!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.000.0011.60

AM: Simple 6.2 mi run around the park this morning. Great weather. Problem was I had an old Beatles tune going through my head and it was driving me crazy. The tune was "Maxwell Silver Hammer" from Abbey Road. Don't get that one stuck in your brain!!

PM: Ran 5.4 mi around the lake.  Slow jog!!  My mind was wondering and thinking about job and family.  Just wanted to get the run over with type deal.

2120 Gray Miles: 5.402140 Red Miles: 6.20
Weight: 0.00
Comments
From rockness18 on Tue, May 05, 2009 at 14:37:58 from 75.11.51.133

Yeah, I just saw an old re-run from "The Office" with Andy singing "Zombie"..."In my hea-ed, in my hea-ed...zombee, zombee, zombee-eh". It will not leave!

Keeping you in my prayers with the job situation.

From Robert on Wed, May 06, 2009 at 13:49:47 from 71.32.163.35

Thanks Dave. I'm starting to struggle mentally, but blessed in so many other ways.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.450.000.000.0013.45

AM: Just keep plugging away and ran 8.2 mi around the lake before the rain moved in.  Body felt like moving a bit faster this time, so I let it go.  With no job my schedule is out of whack and mentally I'm struggling to just get out and move.  I have to get back to my former running schedule.  Part of me just wants to park it on the couch and drink beer.  I'm hoping these feelings pass soon.

PM: Raining outside so ran 4 mi and then walked the rest on the TM.

2130 Orange Blue Miles: 13.45
Weight: 0.00
Comments
From jtshad on Wed, May 06, 2009 at 21:49:10 from 67.152.242.197

Hang in there, my friend. The Lord will reveal his direction soon. If you need to talk, don't hesitate to give me a call!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 6.15 mi around the lake.  Lower outside of right foot hurt the first mile and then went away as the run progressed.  I'm sure it will hurt after the cooldown.  I remember having this problem when I ran without orthotics.  Today I wore orthotics.

PM: Easy 5.85 mi.  Foot is a little sore afterward.  No orthotics.

2120 Gray Miles: 5.852140 Red Miles: 6.15
Weight: 0.00
Comments
From wheakory on Thu, May 07, 2009 at 13:13:54 from 24.116.159.75

Nice run even with a sore foot. How's Post-Boston feeling on your body.

The bottom of my left foot is a little sore after and before my run but not during. Hopefully it's not PF, but it's not enough to affect the running, and it's not really a bad pain.

You also just ran Boston so it could still be some recovery involved in that area.

I'm buying new wheels for my truck please cast your vote on my blog which wheels you like best. I'd appreciate it.

From Robert on Thu, May 07, 2009 at 13:19:50 from 71.32.163.35

My body is feeling very good after Boston. The foot problem comes up every time I try to move away from orthotics. I just need to be more patient with working off of those. Surprisingly, the foot now feels better than it did this morning before the run. I'll check out the wheels.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ran 12 mi out and back from home.  Weather was sunny and humid.  Right foot problem was tender first 2 miles and then went away as the run progressed.  Other than that just a lot of thought about the biomechanics of running.

2140 Red Miles: 12.00
Weight: 0.00
Comments
From Ashbaker on Fri, May 08, 2009 at 19:59:31 from 76.27.0.45

I saw your post on Cheryl's blog. Have you read much of Ernst Van Aaken? He has some very insightful stuff.

Be careful with the foot by the way. Have things looked up for you yet?

From Robert on Fri, May 08, 2009 at 21:12:55 from 71.32.163.35

Thanks for the advice. I'm a beast of burden. My foot doesn't hurt that much, but I like to complain. I'll keep moving though as I know when to call it and this is far from the time. Yes, I've read much of Dr. Van Aaken and consider myself a student of his teaching as well as Joe Henderson (yes, Mr. LSD). You Mr. Ashbaker are blessed far more than me though. Just keep moving and cosuming oxygen every day and you'll improve even more. I'm far behind and will ty to catch up, but don't wait for me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Ran 13 miles around the neighborhood early this morning.  Cool and very windy day here.  I wanted to go a bit further, but had to dash back home to get ready to go to kid's sporting events.  Not a big deal.  Plenty of weekends for really long runs.

2140 Red Miles: 13.00
Weight: 0.00
Comments
From Dave S on Sun, May 10, 2009 at 16:43:10 from 4.254.228.45

Sounds like you have recovered quickly from Boston with your mileage this week back up in the seventies.

Don't want to miss the kids games. You can always find other times to run.

From Robert on Sun, May 10, 2009 at 19:13:25 from 71.32.163.35

That's right Dave. Running to live not living to run. How are those five fingers treating you? I sent mine back for a bigger size. Darn second toe is a mile long!

From Dave S on Mon, May 11, 2009 at 19:23:59 from 4.254.230.91

I really like them. So far I've just been running 1 mile 3 times a week [it's just been 3 weeks]. I want to build up real slow. I've been running on a dirt two-track road on my property which gives we the option of the grass in the center or the hardpack dirt. My only trouble has been about a 40 yard stretch that I filled in with gravel because of a bad mud hole. My feet are still a little tender for the small rocks and I've come down on rocks on the same spot on my heel 2 or 3 times and I must have bruised it. I'm planning to gradually build up to 4 to 6 miles per day. I haven't tried them on pavement but I'm sure it would be better than gravel. I love the feel of the form I automatically run with in them and it almost seems easier to run fast than slow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.500.0013.10

Ran 13.1 mi out and back from my house with the last 0.5 mi ran harder.  Amazing how much distance you can cover while running in the city.  I'm use to bike trails where you kind of lose that sense of how far you've gone.

2130 Orange Blue Miles: 13.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.500.0013.00

Another out and back on the bike trail.  Legs were tired, but strangely felt better towards the end.  I'm sure the strong tail wind helped.  Ran the last 0.5 mi harder.

2140 Red Miles: 13.00
Weight: 0.00
Comments
From jtshad on Tue, May 12, 2009 at 15:50:19 from 204.134.132.225

How's it going? Back into the job search with gusto?

Keep on running strong.

From Superfly on Tue, May 12, 2009 at 15:53:29 from 209.33.210.52

Hopefully things are working out for ya.

From Robert on Tue, May 12, 2009 at 15:59:27 from 71.32.163.35

Thanks for checking in. I'm struggling a bit fellers. I'm searching in my field of expertise, but also considering a 360 change of career path. Lacking direction and eating everything in sight. Seeking comfort in stuff that doesn't have any answers I guess.

From jtshad on Tue, May 12, 2009 at 16:37:41 from 204.134.132.225

As we discussed the other day, keep an open mind to where you are being led. Hang in there.

If you keep running 13M at a time, you can eat all you want! ;-)

Call me to talk if you need to.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.501.251.250.0013.00

AM: Kind of complicated run to describe since I started doing some speedwork. Here's the breakdown: Easy 3 mi + MP 1.25 mi + Walk 0.25 mi + Easy 1.5 mi + TP 1.25 mi + Walk 0.25 mi + Easy 1.5 mi

PM: Real easy 4 mi on the TM + stretching while watching the PBA on the tube.  I need to dust off the old ball and go bowl a few games.

2130 Orange Blue Miles: 9.002120 Gray Miles: 4.00
Weight: 0.00
Comments
From JimF on Thu, May 14, 2009 at 10:09:50 from 32.178.218.193

Nice workout! I need to get started on the speedwork again. You have a great base to build on so that should help.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.072.000.000.0013.07

AM: Nothing fancy....same time, same channel.  Followed by some stretching.  Legs felt tons better afterwards.

PM: Easy run for the most part with 2.0 mi a little slower than MP.  Perfect running day with full sun, light wind, and low 60s.  Running a 20K at the end of this month with a goal to break 1:18.

2130 Orange Blue Miles: 6.572120 Gray Miles: 6.50
Weight: 0.00
Comments
From Jacob Flaws on Thu, May 14, 2009 at 21:11:46 from 147.92.2.50

Good luck at dam to dam. I wanted so bad to race the 20k again, but I have been dealing with major IT band issues as of late and will have to settle for the 5k. Good luck on your quest to break 1:18!

From Robert on Thu, May 14, 2009 at 21:47:56 from 71.32.163.35

Thanks Jacob! I think I have it in my legs, but my head is not screwed on right these days so I'm fighting undermining tendences (i.e. eating and drinking too much).

From JimF on Sat, May 16, 2009 at 11:23:13 from 67.173.26.217

That is a great goal for the 20k. I'm sure you will get everything together and achieve it. Good luck!

From Robert on Sat, May 16, 2009 at 11:27:33 from 71.32.163.35

Thanks Jim! Beginning to get it together again. Eye of the Tiger, right?!! My issues have always been upstairs between the ears.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

AM: Ran the last 0.5 mi very hard and then 0.6 mi in KSOs.  Not much else to report.  Still career searching.

PM: Easy 3 mi with no watch.  Had to clear my head for a bit. 

2130 Orange Blue Miles: 8.402120 Gray Miles: 3.00Barefoot Miles: 0.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Ran 16 mi on the bike trail.  Very windy and colder.  Started to stiffen up a little at the end.  Glad this run was over.

2130 Orange Blue Miles: 16.00
Weight: 0.00
Comments
From rockness18 on Sat, May 16, 2009 at 13:33:30 from 75.9.135.162

Nice job getting it in...another great mileage week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.640.000.000.0014.64

AM: A simple 7.3 mi trot around the lake before breakfast.

PM: Ran 7.3 mi before lunch.  Changed to KSOs for last mile.

2140 Red Miles: 13.64Barefoot Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.002.350.2515.00

Ran 15 mi out and back on bike trail. Warm and windy day. Mixed in 3 intervals during the last 6 miles.

2130 Orange Blue Miles: 15.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.580.000.000.0013.58

AM1: Got up really early due to poor sleep and ran 6 mi on the TM.  Last mile was in KSOs.

AM2: Ran 7.58 mi right after men's breakfast at church.  Felt crummy, but wanted to get it done early due to the high winds expected later.  All done easy 8-9 min pace.

2120 Gray Miles: 5.002140 Red Miles: 7.58Barefoot Miles: 1.00
Weight: 0.00
Comments
From Dave S on Wed, May 20, 2009 at 11:54:05 from 4.254.227.136

Way to keep getting in the mileage. I'm a big believer in mixing in some of those 9 minute miles on some runs.

From rockness18 on Wed, May 20, 2009 at 18:50:33 from 75.9.135.162

it's definitely wind season...but I'll take it over freezing temperatures any day. Nice job getting the mileage in today. How's the diet?

From Robert on Wed, May 20, 2009 at 20:11:45 from 71.32.163.35

Diet is going better. I've always had a problem with food and self sabotage. My weight comes down fairly quickly with my current mileage, but you can never outrun your stomach if you allow it to go crazy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

AM: Very tired this morning and really lacked motivation.  But threw on the old shoes and told myself I would take it really easy as a way to trick myself into getting started.  I know once those first three miles are done then everything starts to flow.  Ended up running 8.1 mi mixing in 5 x hill bounds.

2120 Gray Miles: 8.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.000.000.000.0024.00

Did a typical out and back on a bike trial.  Carried water and took down one gel at the half way turn.  I really enjoy getting out of the city and running in the prairie.  Nice and quiet with an occasional cyclist.  Easy 8-9 min pace throughout.  Kicking around the idea of doing an ultra.  Plenty of time to train these days.

2130 Orange Blue Miles: 24.00
Weight: 0.00
Comments
From jtshad on Fri, May 22, 2009 at 16:02:24 from 69.20.133.10

Great long run!! How are you holding up...any news on the job search?

From Robert on Fri, May 22, 2009 at 17:11:10 from 71.32.163.35

Thanks Jeff. Hey, I noticed you called again about a week ago. Sorry I didn't call you back. I'm doing fine, but getting use to the slow process of job hunting is hard. I keep telling the Mrs. that I can always go to manual labor if things get really tight. Thankfully, that's a ways off. I've been sending out resumes in more of a reactive type job search (whatever pops up I then apply). I'll get more proactive (calling people) next week. Just have to be patient in this economy. Thanks for checking in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.380.001.501.1211.00

Woke up extremely early again and couldn't fall back to sleep.  So why not get up and run!!  Ran 11 mi mostly really easy with some intervals, 1 x 1.5 mi @ TP and then 3 x 600m @ IP near the end.  Walked the recoveries.  Not being very scientific and just trying to mix things up and enjoy myself.

2140 Red Miles: 11.00
Weight: 0.00
Comments
From wheakory on Sat, May 23, 2009 at 17:10:55 from 24.116.159.75

Mixing training keeps it from getting old and boring. Besides that speedwork is always a benefit. Great training and idea. I hope life for you is slowing down.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.120.000.000.008.12

AM: Easy 8 mi before heading off for an all day zoo trip with the family.

2130 Orange Blue Miles: 8.12
Weight: 0.00
Comments
From ashbaker on Mon, May 25, 2009 at 16:40:30 from 65.100.192.2

That is an awesome day, running and the zoo. We do that every year since the marathon course runs by our zoo here. Great work on the mileage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.500.0012.25

Easy run with some of it on forest trails.  Ran the last 0.5 mi faster.  Cutting back this week to freshen up a bit for the 20K this Staurday.  Then ramp miles up again in preparation for my first ultra, the Minnesota Voyageur 50 at the end of July.  That's my plan, but we'll see what the Lord has in store.

2140 Red Miles: 12.25
Weight: 0.00
Comments
From jtshad on Tue, May 26, 2009 at 12:44:56 from 204.134.132.225

Nice run, good luck at the 20K race!

From Barry on Tue, May 26, 2009 at 20:13:32 from 75.174.2.7

Good luck on your 20K this weekend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Out and back on a trail.  Felt tired and hungry at the end.

2120 Gray Miles: 10.00
Weight: 0.00
Comments
From jtshad on Wed, May 27, 2009 at 14:54:48 from 204.134.132.225

Here is a cure...sleep and eat! ;-)

From wheakory on Thu, May 28, 2009 at 13:17:21 from 134.50.89.33

Feeling hungry after a run is always good. Feed the beast within and enjoy the feast.

Sleep always good. I wish I could take more naps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 mi this morning with several hill bounds.  Very good weather.  I had more energy today after participating in the family feast last night.  I prepared spicy BBQ chicken, garlic-cheese biscuits, and roasted plantains.  Perfect combo of sweet and hot.

2130 Orange Blue Miles: 6.00
Weight: 0.00
Comments
From Dave S on Thu, May 28, 2009 at 17:10:50 from 4.254.229.231

Your making me hungry. Good luck on your race this weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 mi.  Can't call it a pre-race "shake out" run because I haven't done serious interval work in a long time.  Therefore, tomorrow's 20K will be very interesting from a mental standpoint.  Can I "go with no blow" after practicing only pure endurance?

2120 Gray Miles: 4.00
Weight: 0.00
Comments
From JimF on Fri, May 29, 2009 at 12:25:47 from 76.125.2.108

Good luck tomorrow. I think your strength will carry you through. I would rather go into a race with endurance and no speed work than the other way around. 20k is a good distance that doesn't get raced very often. Looking forward to hearing about the race.

Race: Dam to Dam 20K (12.43 Miles) 01:17:50, Place overall: 71, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.0012.430.0015.68

Finished the Dam to Dam 20K this morning and achieved my goal of a sub 1:18.  My gun time was 1:18 and I was so darn giddy after seeing the clock I forgot to turn off my watch until 5 minutes later.  My chip time was 1:17:50 and here are my splits via my watch: 6:31, 6:04, 6:17, 6:15, 6:22, 6:12, 6:11, 6:22, 6:08, 6:05, 6:21, 6:06, and 2:56.  I’m shocked how well I ran this race because I had serious doubts with the mental drag from my job loss, some weight gain since Boston, and no serious interval work.  I simply didn't think I had my head screwed on right to actually do what I set out to do.  I warmed up with an easy 3.25 mi and drank only water before the start.  The first mile was a little slow because of the typical crowded start and the only reason I hit 6:20s throughout the race was due to the hills.  My body felt a little awkward with the pace at first, but I just focused on the engine, keeping the upper body relaxed, and my breathing under control.  During the first 8 miles, I kept thinking Mr. Bonk was going to catch up with me and demand payment.  Hard to explain, but right around mile 9 something clicked over and my energy level shot up.  I just rolled my eyes back and let the body go while keeping my breathing within the zone.  I earned my first award for my age division place.  I still can’t believe it.  

2130 Orange Blue Miles: 3.25Asics Bandito Miles: 12.43
Weight: 0.00
Comments
From JimF on Sat, May 30, 2009 at 19:46:37 from 76.125.2.108

Awesome race!! That is a great time and you should be excited about it. Great job sticking to your goal pace and picking up an age group award!!

From Little Bad Legs on Sat, May 30, 2009 at 20:03:44 from 68.186.96.165

So awesome that you ran so well despite the challenges that you've recently faced. And how sweet is that to have your energy levels shoot up 3/4 through a race. Figure out the reason for that and then sell your secret!

Congrats on placing in your age group and reward yourself for the effort.

From rockness18 on Sat, May 30, 2009 at 20:10:52 from 69.183.233.238

Wow...you were flying! Nice race and congrats on achieving your goal.

From Robert on Sat, May 30, 2009 at 20:27:24 from 71.32.163.35

Thanks guys! The support of this blog is definitely one of the reasons for running sucess.

From Jacob Flaws on Sat, May 30, 2009 at 22:22:38 from 71.38.162.183

Great race!!

From Smooth on Sun, May 31, 2009 at 11:41:25 from 71.32.237.170

CONGRATS on a GREAT race and placing in your AG. YOU ARE FAST!!!

From Dave S on Sun, May 31, 2009 at 17:25:47 from 4.254.224.30

Holy cow you were smokin !! Congrats on the great race and placing in your age division as well. Looks like all those miles are paying off.

From jtshad on Mon, Jun 01, 2009 at 11:15:14 from 204.134.132.225

Great race and congrats on getting your goal! You did awesome in placing in the AG awards!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

AM: Very slow 8.2 mi run this morning.  Legs were stiff the first 2 miles.

PM: Quick 5 mi run on the TM before supper.  Raining outside and expecting more tomorrow.

2130 Orange Blue Miles: 5.002140 Red Miles: 8.20
Weight: 0.00
Comments
From rockness18 on Mon, Jun 01, 2009 at 20:13:07 from 69.183.233.238

You must feel quite a sense of accomplishment...enjoy your week!

From Robert on Tue, Jun 02, 2009 at 10:05:54 from 71.32.163.35

Yes, I do feel good about how I did in the race. Of course, I'm always hard on myself so now I'm thinking about what a bum I am for not landing a job yet, getting let go in the first place, etc. I was raised to feel that it's never good enough. Just like St. Paul had a thorn, so do I in a constant battle of self destruction tendencies of sorts. Sorry for dumping this on you, but I like to tell it straight.

From jtshad on Tue, Jun 02, 2009 at 10:10:13 from 204.134.132.225

Hang in there my friend. Sometimes it is hard to understand God's plan, but it always becomes clear. Remember this wasn't something you did bad (you didn't get fired) but instead you are a casuality of the current times. You will rebound and come back stronger!

From rockness18 on Thu, Jun 04, 2009 at 20:10:07 from 69.183.233.238

Robert,

Just remember that God's in control and these things can be used to develop perseverance and character. Paul definitely recognized weaknesses in his own life to help rely on God's strength. I agree with Jeff- hang in there and you'll come through even stronger. ("Dump" on a preacher and you'll usually get a mini-sermon in return)

Meanwhile, I'll be happy to keep your 20k pace in my 5k tomorrow night!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM: Raining again so I trudged through 7 mi on the TM.

PM: Another easy 6 mi.  Outside this time.  Dead legs.

2130 Orange Blue Miles: 7.002140 Red Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM: Another slow and easy 6.5 mi.  Weather was perfect.  Ball of my right foot was bothersome during the last mile.  Not sure what the scoop is there.

PM: Ran 6.5 mi picking up the pace the second half.  Ball of right foot was less of an issue the faster I ran.  Planning a long run tomorrow, but with this foot thing I might need to cut it short.

2130 Orange Blue Miles: 6.502140 Red Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.000.000.000.0025.00

Busy tomorrow and on the weekend so I did a long run today.  Left the house and ran an easy 25 miles point to point (8:00-9:00 pace).  I called my wife near the end and had her come and pick me up out on the bike path in the country.  I had a food stop at 20 miles.  Next time I hope to make this run at least 30 miles

2130 Orange Blue Miles: 25.00
Weight: 0.00
Comments
From jtshad on Thu, Jun 04, 2009 at 17:35:33 from 204.134.132.225

Great run! Have a good weekend. I tried calling to say hi.

From JimF on Fri, Jun 05, 2009 at 10:25:10 from 67.162.67.102

Awesome run! You are starting to sound like a ultra runner. 30 miler!! Wow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: Completed a 6 mi Van Aaken style recovery run on the treadmill. Run 350m at whatever pace and then walk 50m. Repeat!

PM: Another 6 mi recovery run on the treadmill as I'm watching the kids. Middle 2 miles done kind of barefoot.

2130 Orange Blue Miles: 4.002120 Gray Miles: 6.00Barefoot Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Recovery/easy 6 miles on the TM as it's raining outside.  Last mile done kind of barefoot.

2120 Gray Miles: 5.00Barefoot Miles: 1.00
Weight: 0.00
Comments
From Jon on Sat, Jun 06, 2009 at 08:33:19 from 75.169.150.67

"kind of" barefoot?

From Robert on Sat, Jun 06, 2009 at 19:43:53 from 71.32.163.35

Yes, "kind of" as the barefoot enthusiast would not consider wearing Vibram Five Fingers as reeeaaaaalllly barefoot. I dunno what to call it?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.300.000.000.0018.30

AM: Easy 8.8 mi. Continue to build on more volume this week.

PM: Easy 9.5 mi with some hard fartleks near the end.  I even caressed a 5 min pace at one point and at that pace confirmed that I carry too much weight.

2120 Gray Miles: 9.502140 Red Miles: 8.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.600.002.000.0016.60

AM: Another easy 7 mi.  The usual Tuesday tired legs this morning.  The strange thing is I get stronger as the week progesses.  Probably 80% mental.  Finished reading the book Once a Runner and now started reading the book The Perfect Mile.  Very good book so far. PM: Easy 3.5 mi + TP 2 mi + Easy 4 mi with the last 2.5 mi completed barefoot in KSOs. Felt strong and in control, unlike this morning.

2130 Orange Blue Miles: 7.102140 Red Miles: 7.00Barefoot Miles: 2.50
Weight: 0.00
Comments
From JimF on Tue, Jun 09, 2009 at 09:46:40 from 68.58.92.129

I also had the tired legs today. I hope that I get stronger during the week like you. I read The Perfect Mile. It is a good book. I need to get Once a Runner I have heard that it is really good.

From jtshad on Tue, Jun 09, 2009 at 12:33:38 from 204.134.132.225

I just read "Once a Runner" (bought it since it came back out in print) and liked it quite a bit for an easy read. He seemed to really hit the mindset of why we run (especially from the competitive perspective). What did you think? Now I need to read "Again to Carthage".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.100.000.000.0018.10

AM: Just another 8.1 mi run around the neighborhood and lake.  Beautiful morning for running.

PM: Easy 10 mi out and back on a bike trail.  Top of right foot hurts.  I think its from too tight of shoes during a run yesterday.  Not real painful, but definitely annoying at times.  Hopefully it clears up.

2130 Orange Blue Miles: 8.102140 Red Miles: 10.00
Weight: 0.00
Comments
From Kory on Wed, Jun 10, 2009 at 21:30:12 from 24.116.159.75

Great runs. I noticed both pairs of shoes have high mileage. Could that be your problem? How do you like your Asics Bandito's. I have a pair and wish they would have not discontinued the Asics Ohana racers. The post they added in the Bandito's bothered me when I ran in them in the Salt Lake Marathon last year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy 7 mi.

2130 Orange Blue Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: Easy 5 mi, out of town visiting family.

2140 Red Miles: 5.00
Weight: 0.00
Comments
From JimF on Fri, Jun 12, 2009 at 18:07:17 from 68.58.15.32

Enjoy the family. Looks like another good week of training!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.000.000.000.0025.00

Did a combo run/walk 25 mi on a bike trail.  Foot is bothersome at times and I'm certain it's some tendonitis based on how it reacts while I run.

2130 Orange Blue Miles: 25.00
Weight: 0.00
Comments
From JimF on Sat, Jun 13, 2009 at 21:17:28 from 68.58.15.32

Nice run! Hope the foot doesn't cause any problems and heals quickly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day and watched "Victory" with the kids.  I haven't seen that movie in many years.  I think it's a real cinema treasure and one of the best sports movies ever made.  It captures the most pure victor and spoils secenes at the very end.  If you don't get fired up after that scene then you need to check your pulse! 

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

AM: Ran 6.5 mi easy.  Not sure how the week will shake out running wise.  My right foot is still sore, but manageable from a running perspective.  Hurts the first 2 mi then gradually feels better, but then is sore again when done running. 

PM: Ran 6.5 mi easy.  Foot not as bad as this morning, but still has issues.

2130 Orange Blue Miles: 6.502120 Gray Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Easy 7 mi first thing in the morning and then 6 mi before dinner.  Foot is feeling better and only tender afterward.

2120 Gray Miles: 6.002140 Red Miles: 7.00
Weight: 0.00
Comments
From rockness18 on Tue, Jun 16, 2009 at 19:47:55 from 69.183.233.238

Glad the foot's starting to feel better. Any racing scheduled for the near future?

From Robert on Wed, Jun 17, 2009 at 19:08:47 from 71.32.163.35

Thanks Dave. I've kind of checked out of the blog lately and just enter the bare minimum. Not really much planned for racing as I'm trying to conserve cash plus legs keep getting nagging little injuries. I am running a 50 mile foot race the end of July and then the Twin Cities Marathon in Oct.

From rockness18 on Wed, Jun 17, 2009 at 23:41:49 from 69.183.233.238

50 miles...hence the 80-90 mile weeks. I'll continue to pray for you both physically and in spirit. Keep making the most of every day God's blessed you with...hope all is well.

From Robert on Thu, Jun 18, 2009 at 10:31:21 from 67.41.105.58

Thank you for your prayers.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Easy 7 mi before breakfast and dinner.

2130 Orange Blue Miles: 7.002140 Red Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Easy 6 mi in morning and about keeled over doing 7 mi late afternoon.  Wow, it's hot!!!

2130 Orange Blue Miles: 6.002140 Red Miles: 7.00
Weight: 0.00
Comments
From JimF on Thu, Jun 18, 2009 at 17:58:08 from 98.214.104.51

I guess the heat is coming this way. It is supposed to be hot here tomorrow. Good job getting in the miles in tough conditions.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

6.5 mi + 6.5 mi, at turtle speed.

2130 Orange Blue Miles: 13.00
Weight: 0.00
Comments
From Kory on Fri, Jun 19, 2009 at 17:53:26 from 134.50.89.55

Turtle speed is good, because the scenery doesn't go by as fast. We all need to learn to run slower because it's an endurance benefit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
31.100.000.000.0031.10

Spent the morning covering 31 mi.  Really not feeling too bad and can see how taking scheduled walking breaks of 100-200m is the way to go for covering longer distance.  Nothing to eat before, but began fueling after 1 hr. of activity.  My right foot was not an issue during the run, but is still a little tender when pressure is placed on it.  Finished in 4:45:00 (9:10 avg).

2130 Orange Miles: 31.10
Weight: 0.00
Comments
From jtshad on Sat, Jun 20, 2009 at 16:30:52 from 69.20.188.98

Wow, what a run! Congrats...31 miles is a great accomplishment...better you than me! Hope the foot is doing good.

From Dave S on Sat, Jun 20, 2009 at 16:56:27 from 4.254.226.221

Nice run!

From Barry on Mon, Jun 22, 2009 at 22:08:00 from 67.60.189.215

Nice run today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.500.0014.00

Easy 8 mi before breakfast + Easy 6 mi with last 0.5 mi faster

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

Easy 8 mi before breakfast, hot and humid + Easy 5 mi before supper in some straight up heat (100+ heat index)

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

Easy 11 mi + Bad 9 holes of golf with an old friend, walked but not counting distance or score!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.001.000.0017.00

Easy 8 mi in some nasty hot weather again + Easy 9 mi on treadmill with 1.0 mi ran fast near the end

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Easy 6.5 mi with last 2.5 mi ran on the treadmill.  Humidity has been something else around here lately.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

Easy 22 mi ran as out and back on bike trail.  All miles at 8-9 min pace, but ran the 2nd half faster (low 8s).  Still a bit hot and humid, but not as bad when sun is clouded over and wind picks up.

2140 Red Miles: 22.00
Weight: 0.00
Comments
From rockness18 on Sat, Jun 27, 2009 at 20:22:19 from 69.183.233.238

Thought you'd taken a break after the 30-miler and sore foot, but no, you've still been knocking down those miles- even in the heat! Nice job...vacation? Glad I'm not the only one who'd rather not keep score in golf.

From Robert on Sun, Jun 28, 2009 at 00:09:17 from 67.41.243.121

Hi Dave - Yes, still plugging away slowly. Getting lazy with reporting into the blog. Figured out my foot problem is due to a form issue at toe off. Taking a vacation trip this coming week (church related camp) so no reporting until I get back. Looking forward to studying God's word everyday and de-programming a bit if you know what I mean. Keep up the great running, you're making great progress.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.600.000.000.0015.60

On vacation with family.  Ran easy 8.4 mi + 7.2 mi around the lake.

2130 Orange Blue Miles: 7.202120 Gray Miles: 8.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

Ran easy 8.1 mi

2120 Gray Miles: 8.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.151.001.000.0014.15

Ran easy 10.15 mi before breakfast.  Ran 4 mi progressively faster before supper.

2130 Orange Blue Miles: 4.002120 Gray Miles: 10.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.570.000.000.009.57

Ran easy 9.57 mi on the same lake route.

2130 Orange Blue Miles: 9.57
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.370.000.000.0022.37

Ran easy 8.37 mi before breakfast.  Completed 14 mi on a bike path around the lake before supper.

2130 Orange Blue Miles: 8.372120 Gray Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.500.500.008.25

Back home from our camping trip.  Ran 8.25 on the treadmill progressively faster while watching the first stage of the TDF.

2140 Red Miles: 8.25
Weight: 0.00
Comments
From JimF on Mon, Jul 06, 2009 at 12:32:12 from 166.129.230.193

If you have to run on the TM the TDF is a good way to pass the time and get you inspired. Hope you had a good camping trip!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
32.500.000.000.0032.50

Last big workout before the 50 mi foot race at the end of this month.  Covered 32.50 mi using a 9-to-1 min run + walk ratio.  Ate a small breakfast beforehand and did some fueling throughout the workout.  Started from our home and turned around after 2.5 hrs (9:00-9:30 paces).  I'm thrashed, but should recover quickly due to the walking breaks.  At least, that's what happened last time. 

2140 Red Miles: 32.50
Weight: 0.00
Comments
From jtshad on Mon, Jul 06, 2009 at 17:33:45 from 204.134.132.225

Wow, great training run! Recover well, my friend...you are ready.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.500.0010.00

Ran a 2 x 5 miles at a really easy pace.  Feeling much better versus yesterday.

Those few of you that read my blog know that I'm a man of few words.  Let's say I lack a lot of details about my running.  Anyway, since I don't have much to say on my blog I thought I'd add some quotes from Dr. Ernest Van Aaken.  I've studied the scant amount of his writings that are available and try to follow his methods.  They have done wonders for my running and I'd like to share some his thoughts once and a while.  My hope is that it might help some of you with your running experience.  Most excerpts will come from the book called the "Van Aaken Method".  First some background for those who never have heard of the man. 

Ernest Van Aaken was born May 16, 1910, in Emmerlick, Germany and died on April 2, 1984.  During the 1930s, he studied astronomy and physics, but later switched to medicine.  He served during WWII as a surgeon and director of a field hospital.  Then after the war he set up his medical practice in the village of Waldniel.  That same year he began writing about the "pure endurance method" which he had been formulating since the 1920s after he'd watched Paavo Nurmi in the Olympic Games.  He founded and coached the OSC (Olympic Sports Club) Waldniel, and in 1960 set up the German Association of Veteran Long Distance Runners.  He has been called the "Wizard of Waldniel" and "Father of LSD (long, slow distance)".  Dr. Van Aaken displays wisdom developed over 40 years of scientific investigation and practical application.  By his own reckoning, Van Aaken has written some 300 articles and 6000 letters on matters relating to sports medicine and general fitness.  He lectured throughout Europe, Japan, and in the United States.  He has examined and advised hundreds of runners, including a dozen German national champions and several Olympic competitiors (most notably, Harald Norpoth).

His method is no mystery to Germans and as he states, "My whole teaching in one sentence is 'Run slowly, run daily, drink moderately, and don't eat like a pig.'  To be healthy, one must train and eat like a marathoner."  According to the doctor, "Only the person who runs daily, lives mostly without touching his reserves and who eats little but well will ever become a good runner."

 

2130 Orange Miles: 5.00
Weight: 0.00
Comments
From Dave S on Tue, Jul 07, 2009 at 20:50:56 from 4.254.229.160

Nice run yesterday. What type of terrain is your 50 miler on? That would be quite a challenge but I think you'll do well. Do you have an idea of the pace you want to try for?

From Robert on Tue, Jul 07, 2009 at 22:06:53 from 67.41.243.121

Hi Dave - The 50 mile foot race is over various terrain (difficult trails, grass fields, and pavement). It's an out and back near Lake Superior. My goal is to break 8 hours so I'll need to be in the low 9s for pace when including around 20 minutes of stopping for fuel etc. If I cut down on the stop time then I should land around 7:45 to 8:00. A 7:30 finish will be possible if I take fewer walking breaks, but since this is my first ultra I'm approaching it conservatively. I'd like to place in the top 5. Who knows. I just want to enjoy the experience more than anything.

From jtshad on Wed, Jul 08, 2009 at 11:44:51 from 204.134.132.225

Thanks for the quotes, more knowledge and perspective is always good (especially if it is simple and sound advice).

From rockness18 on Wed, Jul 08, 2009 at 21:56:02 from 69.183.233.238

Very interesting. I've noticed you record very little "speedwork". You then run suprisingly fast times. Philosophy seems to work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Easy 9 mi + Easy 6 mi.  It takes about 3 miles before all of the body kinks are worked out.  Then things glide along.

2130 Orange Miles: 6.002120 Gray Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.200.000.000.0014.20

Easy 8.2 + Easy 6.0

Van Aaken excerpts on the definition of health:

"A fat man, even a cardiac patient, can work himself up to a few seconds of extraordinary speed in a sprint.  But does this mean he is healthy?  This question hints at the answer we've been looking for: that is, performance capacity in athletic endurance events is the best guarantee of " biological durability", which can be accepted as a definition of health."

"Explosive muscle functions lasting fractions of a second are therefore not as important as the endurance of chemical processes which again and again, like a perpetual clock, renew themselves.  Muscle strength is a tool of the organism and has certain functions in human life.  The foundation of the human organism, though, is organ strength - expecially symbollized by the vital strength of the heart."

"The glorification of the strong man and the so called ideal figures of decathletes have strongly influenced our concepts of health.  To look really healthy, a man has to have a lot of muscles and be overweight.  But health has nothing to do with mass, and a well tanned skin after two weeks at the beach is often nothing but varnish over a rotting interior."

"The most inconspicuous people are often the toughest, and a good outer appearance very often deceives because it can only hint at possible good internal health."

2130 Orange Miles: 14.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.500.500.0011.00

Ran the last 2 mi progressively faster down to 20K pace.

2140 Red Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.700.000.000.0011.70

Easy run of 11.7 mi this morning.

2130 Orange Blue Miles: 11.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.000.000.000.0025.00

Completed a 25 mi run on the bike trail (8:18 avg).  Only water before and during workout.  Legs felt good and strong.  I'll now start to taper over the next 2 weeks.

2130 Orange Blue Miles: 25.00
Weight: 0.00
Comments
From jun on Mon, Jul 13, 2009 at 15:57:04 from 66.239.250.209

Monster run. Nice job.

From Robert on Mon, Jul 13, 2009 at 18:50:18 from 71.34.181.138

Thanks bro!

From JimF on Thu, Jul 16, 2009 at 10:26:04 from 166.204.172.125

Awesome run! What race are you tapering for?

From Robert on Thu, Jul 16, 2009 at 13:29:04 from 71.34.181.138

Hi Jim - Racing 50 miles on July 25th up in Carlton, MN. My first attempt at an "ultra" distance. I'm shooting for top 5, but not sure what those last 10 miles will bring to the table.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy but sloppy 6 mi effort.  Amazing how this run felt more difficult then yesterday.

2120 Gray Miles: 6.00
Weight: 0.00
Comments
From Dave S on Tue, Jul 14, 2009 at 18:05:43 from 4.254.224.179

Another 1.2 miles and you would have run a 3:3? marathon yesterday. You're entitled to feel a little sluggish today. Great running. You should do well at your ultra.

From Robert on Tue, Jul 14, 2009 at 20:41:45 from 71.34.181.138

Thanks for the perspective Dave. I get so caught up in little things and forget the big picture. Thanks for the encouragement as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.000.250.004.00

Ran the last 0.5 mi faster.

2140 Red Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.250.255.00

Finished the last mile at a faster pace down to 5K in the last quarter.

Some more Dr. Van Aaken commentary:

Nowadays, we talk about "diseases of civilization" as something obvious and acceptable, and it's hard not to notice the undertone of rationalization for our own sins against healthy living.  We’ve discovered a whipping boy to take the blame for damage caused by filthy air, water pollution, lack of sunlight, noise damage, the flood of sense stimulation, speed craze in traffic, movement laziness, tobacco addictions, dietary damage and greed, chronic over-fatigue, nervousness, alcoholism, dope addiction and today’s most visible catastrophe, coronary infarct and cancer.

All the above-named damages can be boiled down to three basic causes: 1) Oxygen deficiency, 2) Overeating, and 3) Weakness of will.

We are not inescapably delivered into the hands of the diseases of civilization, as was formerly the case with smallpox, pestilence and cholera, against which the healthiest person was usually powerless.  What can a person do today?  Every person could, every day, his whole life long, make a basic rule of doing the following:

In the morning have a warm bath followed by cold shower.  Ten minutes of morning gymnastics.  Breakfast of no more than 400 calories (menu is individual).  Skip the conventional lunch.  After work, even if it’s late in the evening, an endurance performance such as 5K of running without getting harried, or a 1000m swim, of 15K bicycle ride, or equivalent exercises which promote endurance and lead to perspiration.  Then, after a hot bath or shower, eat dinner.

It‘s not so important what a person eats, because by the construction of his digestive apparatus he can eat anything.  But a person should eat as little as possible and very often make it less than 1600 calories per day.  Even if one’s work involves hard physical labor and athletic training, he should rarely go over 3000 calories.  It is still too little known just how little food a person can get by on.  What you breathe is much more important than what you eat.

 

2130 Orange Miles: 5.00
Weight: 0.00
Comments
From jtshad on Mon, Jul 20, 2009 at 10:18:19 from 204.134.132.225

No way could I live on 1600 calories a day!

From Robert on Mon, Jul 20, 2009 at 10:33:43 from 71.34.181.138

No doubt. Some of his trained athletes looked like death warmed over.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.755.00

During the last half did 4 x 1 min at approx. 5K-10K pace.  Shoes are really starting to show wear, but my legs are feeling stronger and I'm running lighter.

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

Watching the kids today so I hopped on the TM for a quick 5 mi.

One more week of tapering.  Legs are getting a little stir crazy.

2140 Red Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Moderately hard spinning for 40 min. 

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

Simple 6

2130 Orange Blue Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.500.006.00

Ran the last 0.5 mi faster.  Leaving for MN early Friday morning. 

2120 Gray Miles: 6.00
Weight: 0.00
Comments
From jtshad on Wed, Jul 22, 2009 at 15:29:35 from 204.134.132.225

Good luck this weekend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 mi.  Off to Carlton, MN tomorrow (6 hr drive).  Both excited and overwhelmed by trying to complete a 50 mile jaunt.  Whatever comes of it, the race will be one hell of a training run for my Oct. marathon.

2130 Orange Miles: 4.00
Weight: 0.00
Comments
From jtshad on Fri, Jul 24, 2009 at 10:03:52 from 204.134.132.225

Good luck at the race!!!

From JimF on Fri, Jul 24, 2009 at 13:34:54 from 68.58.93.124

Good luck! I don't know that I would have the guts to even attempt a 50 miler. Looking forward to hearing about it.

Race: Minnesota Voyageur Trail Ultra (50 Miles) 09:11:58, Place overall: 16, Place in age division: 14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.000.000.000.0050.00

This was my first attempt at an ultra distance race and I got a big piece of humble pie served to me.  The race started at 7 am in the small town of Carlton, MN and was an out-and-back to Duluth, MN over some very difficult woodland trails.  The weather started out perfect with clouds, some wind, and temps in the 60s.  I didn’t know what to expect so I started out slow while other racers went out fast.  The plan was to catch up much later.  However, after 2 miles I realized why many went out fast because the trail turned into a single path of large rocks, roots, and mud.  You could only trot and hike through this section.  The scenery and sounds were awesome, but if you take your eyes off the trail for very long you’d end up on your face.  I got caught behind some slower people and there weren’t a lot of opportunities to pass (trail was just too narrow).  Finally had an opening and ran past.  After that early stage I knew I lost a lot of time so I had to change my master plan.  I’ll let the route dictate when I took things slow and when I could open the throttle.  I stuck to that strategy and passed several people whenever there was an opening and flat spots, but that wasn’t very often.  When the trail did open up there were loads of hills.  Some hills were only 350 feet of climb, but nearly straight up and down, over and over again.  Besides my quads were getting fried from the extreme descents.  After 15 miles my legs felt like they've done 20 miles on the roads.  Not a good sign.

I can’t tell you how frustrated I was getting by the route.  It was beautiful out there, but the road racer in me was putting me in a damn hurry while the trail was forcing me to slow down.  I then realized that this race was not going to be a battle with the other racers and the clock, but really a battle against the trail and myself.  Several times the trail got the best of me as I got off course once (some prankster moved the marking ribbons), fell 3 times tripping on tree roots, and rolled my ankle twice.  After the third fall I just rolled onto my butt and sat there a minute angry and broken.  Falling was getting really old and this time I hurt my wrist catching myself.  At least the falls happened on the wider sections of the trail with no sharp rocks around.  If I take a spill on the rocks or narrow parts then serious injury was highly possible (found out later that this actually happened to one of the racers and he was taken away in an ambulance).  So I had to change my gait a bit and really focus on lifting up my feet at a time when I just wanted to drag them along.

The aid stations were very well stocked and came every 3-5 miles.  My wife greeted me at each aid station for mental motivation and support.  I lost time at each station drinking fluids because I forgot my water bottle.  While I was pounding down the cups, others would have their bottles filled up and then bolt off with some food in hand.  My mental apex came at the aid station at mile 31.  I wanted to pull the plug, because being an out-and-back I knew what nasty hills and trail were coming up again.  I definitely didn’t want to go through the dreaded “Power Lines” hill section again.  With 19 miles left I was declaring the trail as the winner.  I was not going to finish the race around my goal time and I simply hurt.  The show is over, exit stage left, and turn out the lights.  While Krista and I were walking away from the aid station she asked me, “Did you know you are in the top 20?  Probably top 15 at this point.”  I said “Really?” which she replied with a “Yeah!  That’s great for your first time.  You look good and I think you can do this.”  I said, “Yeah a top 20 place would be pretty damn good for not knowing the course, but I don’t know if I can hold it.”  She said, “Oh, you can do it for sure and I’ll see you at the next aid station.”  The smoldering wick was becoming a fire again.  The seed was planted and a top 20 place was my new goal (along with not getting seriously injured).  Before I knew it, the legs were moving and I was trotting off again.

For the rest of the race I remained focused on my new goal and staying balanced physically and mentally, one aid station at a time.  I ended up finishing in 9:11:58 and placing 14th in the men’s group (16th overall).  There were 142 starters and 124 finished the race.  After I showered at the high school, we just hanged out, snacked on food, and cheered on the other finishers.  We met some great people and talked about racing and life in general.  Several of them knew one another from the common bond of ultra running races.  A tight, but very friendly group.  A little later an awesome lasagna dinner was served to all the racers and their family or friends.  Afterwards, awards were handed out and I received a special mug for placing within the men's top 15.  That was a nice surprise as I didn't expect it at all.  Then Krista and I said goodbye to the friends we made and were on the road once again.  What a day.

2130 Orange Blue Miles: 20.002120 Gray Miles: 20.002140 Red Miles: 10.00
Weight: 0.00
Comments
From Dave S on Mon, Jul 27, 2009 at 13:40:44 from 4.254.225.208

Great Job! Way to keep after it and finish 15th. I'll bet you beat a lot of runners that were much more experienced. I can't imagine going that far. I know how I feel at the end of a marathon or even a 20+ mile long run and the thought of only being 1/2 way would be overwhelming. Hope you have a speedy recovery.

From JimF on Tue, Jul 28, 2009 at 10:04:51 from 68.58.93.124

Awesome race and report! Great job finishing a 50 miler on a tough course and getting in the top 15. I have never ran an ultra but I can understand how it must really be a mental battle and sounds like you handled that part really well for your first one.

From Robert on Tue, Jul 28, 2009 at 10:20:28 from 71.34.181.138

Thanks guys. I definitely felt like a fish out of its water. I wanted to raise the white flag a couple of times. Besides the extra motivation from Krista, keeping everything in balance was important. Not only physically to avoid falling, but in terms of fuel, drink, and overall pain. I reached a point of balance and tried to stay there.

From rockness18 on Tue, Jul 28, 2009 at 22:05:44 from 69.183.233.238

Wow! This has been quite a year of running for you...nice job!

From jtshad on Mon, Aug 03, 2009 at 16:20:09 from 204.134.132.225

Congratulations on a solid performance. Trail runs are totally different as you just found out. Way to get back in there and battle both the mental fatigue and the course and run a solid top 15 performance! Sounds like quite an ordeal, one that will only make you stronger!

From Jon on Tue, Aug 04, 2009 at 00:14:13 from 75.169.143.5

Great job on your first (and very tough) trail ultra. Sounds like a very educational, challenging, yet fun experience. Congrats on the top 16 finish, too, with the mug.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.000.004.40

Asics Trainers Miles: 4.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Asics Trainers Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Asics Trainers Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Asics Trainers Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Asics Trainers Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Barefoot Miles: 4.00Asics Trainers Miles: 6.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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

Barefoot Miles: 4.00Asics Trainers Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Asics Trainers Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Asics Trainers Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Asics Trainers Miles: 15.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

I had my 20 yr. class reunion last Sat.  Great time.  Not many recognized me after losing 75+ lbs.

Barefoot Miles: 2.00
Weight: 0.00
Comments
From jtshad on Thu, Aug 13, 2009 at 09:58:11 from 204.134.132.225

Hope you had fun at the reunion. So, did you get the prize for most changed?

From Robert on Thu, Aug 13, 2009 at 10:38:09 from 70.58.141.71

Don't I wish. One guy joked that I shouldn't have put on my name tag and left people wondering.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy miles day in and day out (except on Sunday).

Asics Trainers Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Hot and humid 20 miles.  Tough.

2130 Orange Blue Miles: 20.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Slogged out 12 miles in the heat, but I'll take this weather over the cold of winter any day. 

2140 Red Miles: 12.00
Weight: 0.00
Comments
From JimF on Fri, Aug 14, 2009 at 09:12:14 from 68.53.178.164

I don't know. When its hot I wish it would be colder. When its cold I wish it was hot. I guess I just like to complain about the weather. Nice running this week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran 9 mi in the heat.  I was going for 12 mi, but received news that I was shot down for a job I thought was a perfect fit so 9 mi was mentally enough for me today.  Now, time for a drink.

2130 Orange Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

2130 Orange Miles: 5.002140 Red Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.503.500.000.0015.00

Completed 15 mi total mixing in 1 mi "faster than normal" intervals during last half.  Really down on myself lately.  I feel like a "ham & egger" at everything (husband, father, runner, career, etc.) and mostly below average.  Not sure of what I'm doing these days.  You know, just feel like I'm taking up space.

2130 Orange Blue Miles: 15.00
Weight: 0.00
Comments
From rockness18 on Mon, Aug 17, 2009 at 23:15:41 from 69.183.230.143

For whatever it's worth, you're blog's been a tremendous encouragement to me...never met you in person, but consider you a friend...hang in there!

From jtshad on Tue, Aug 18, 2009 at 10:41:01 from 204.134.132.225

Good run, sorry about the doledrums...call me to talk if you need.

From Robert on Tue, Aug 18, 2009 at 10:47:59 from 70.58.141.71

Thanks for the encouragement Dave. Indeed, we are friends with similar backgrounds. Sorry for not keeping in touch more lately. Really fighting the urge to just withdraw, but the desire to check up on you keeps me coming back.

From rockness18 on Tue, Aug 18, 2009 at 17:29:53 from 69.183.230.143

Thanks for checking up on me...I appreciate the encouragement as well. Maybe your due for a personal retreat of some sort.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Easy 14 mi with some abdominal work afterward.

2130 Orange Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

All easy.  Lots of thinking about making a titanic career change requiring more college time. 

2140 Red Miles: 12.00
Weight: 0.00
Comments
From jtshad on Wed, Aug 19, 2009 at 15:31:53 from 204.134.132.225

Running is a good time to think...what kinda career change?

From Robert on Wed, Aug 19, 2009 at 15:43:10 from 70.58.141.71

Yes, lots of time to ponder and the miles just flew by. I'm embarking on some kind of healthcare profession. A long commitment to turning the ship, but as in running, nothing is impossible.

From JimF on Wed, Aug 19, 2009 at 16:39:50 from 67.173.27.108

You are right nothing is impossible and it is never too late to do something that you like. Career change is a tough decision so it is a lot to think about. Good luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran an easy 6 mi this morning.  Too crazy of a day so I might not get any more miles.  Registered for classes and entertaining the girls all day long.

2130 Orange Blue Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Great weather for running lately.

2140 Red Miles: 12.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.303.001.001.0020.30

Easy 10 mi + Faster 5 mi + Easy 5 mi.  Another great weather day.  Not sure of running schedule next week as I start classes and a long journey.

2130 Orange Blue Miles: 20.30
Weight: 0.00
Comments
From JimF on Fri, Aug 28, 2009 at 10:15:29 from 98.214.106.191

Hope everything is going good with the classes and you are still able to get some runnin in!

From rockness18 on Fri, Aug 28, 2009 at 12:28:13 from 69.183.230.143

Robert, how's your week going?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

2130 Orange Blue Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

2140 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

2140 Red Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

2130 Orange Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

2130 Orange Blue Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.501.001.000.509.00

2140 Red Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

2140 Red Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

2130 Orange Blue Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

2140 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

2130 Orange Miles: 4.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

Felt pretty darn good given how my running consistency has been lacking since starting college courses.  Taking prereq science courses before filing an application for med school.  It's been a while since I've tried to crack physics and chemistry problems.  I have to stick to my running as well.  It's been there for me through thick and thin.

2140 Red Miles: 22.00
Weight: 0.00
Comments
From rockness18 on Sat, Sep 05, 2009 at 15:22:39 from 69.183.232.204

Robert,

Great to see you plugging away! Good plan to stick with the running. I actually ran 5-miles per/day during 1 year of my seminary training (before my running days) because I didn't have access to a gym. Found it very therapeutic. Also, found the time helpful in processing subject material.

Haven't sprained this one since college- probably did so 3-4 times playing intermural b-ball (illegally, so had to learn to hide my injuries from the baseball coach). I'm a fairly quick healer, yet this one had me worried for a couple of days. Seems like I'm on the mend.

From JimF on Sat, Sep 05, 2009 at 21:35:46 from 98.214.107.102

Awesome run! I admire you for the dedication to go back to school.

From Robert on Sun, Sep 06, 2009 at 21:04:48 from 70.58.141.71

Thanks guys. It's been a strange transition back to school, but I feel like this is where I belong right now. Once again, chasing after another goal, but not running related this time. I told the Mrs. I'm really going to miss Boston and heading up to G-ma's marathon every year, but we're in penny pinch mode so I'll have to stay local for now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.500.000.0010.50

Easy 10.5 mi around the lake.  Ran the last 0.5 faster.  I'm going to try to string together 2 decent weeks before tapering 2 weeks before TCM on Oct. 4.  I haven't been all that consistent lately, but I really want to crack 3 hours at the race. 

2130 Orange Blue Miles: 10.50
Weight: 0.00
Comments
From rockness18 on Mon, Sep 07, 2009 at 18:28:22 from 69.183.232.204

I'll be interested in how your 2 week taper goes. I've been considering the same, especially having taken 2 weeks completely off in late July. I could really use an extra week or two to strengthen. I'll also be interested in seeing you crack 3 hours...you seem to definitely have it in you.

From jtshad on Tue, Sep 08, 2009 at 11:01:53 from 204.134.132.225

A 2 week taper is ok, just make sure the first one is not too drastic of a mileage drop off then make the week leading in the race a real cutback week.

Good luck with the training!

How is school going?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

2140 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Missed another day yesterday.  That's ok since the top of my right foot was bothering me again.  Either tied my shoe too tight or when I run I can tell my right foot slides into position from the outside instead of straight forward.  I think that is putting some strange pressure on my fore foot structure (more angular).  Looks like this week will shape up to be "half-way" decent instead of decent as I planned.  For some reason it's become hard to stay focused on running.  Oh well, if I can just run 8-12 miles a day for the rest of my life I would be extremely happy. 

2130 Orange Blue Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.002.000.000.0016.00

Miserable run so I cut it a little short.  Legs were barking the whole way.  Feels like I'm coming down with something.

2130 Orange Miles: 16.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Feelng better today.  I had some kind of cold sore throat thing over the weekend.  I was in a total funk and very tired.

2130 Orange Blue Miles: 8.25
Weight: 0.00
Comments
From JimF on Tue, Sep 15, 2009 at 21:32:19 from 166.203.230.150

Glad to hear you are feeling better. I had something last week and it knocked me for several days. No fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Felt good until last mile when top of right foot started to bother me again.  This has been an on and off thing since May or so.  Some kind of tendonitis linked with the arch I believe.  Feels better when I run really high on the fore foot.

2130 Orange Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

2130 Orange Blue Miles: 6.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

2140 Red Miles: 4.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.000.004.40

Still here and laying low since my right foot is bothersome.  I don't want to drag him along to TCM in two weeks.

2140 Red Miles: 4.40
Weight: 0.00
Comments
From jtshad on Fri, Sep 18, 2009 at 09:38:46 from 204.134.132.225

Sorry the foot is still hurting. Hope it heals up well before TCM!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.006.003.000.0018.00

Completed 18 miles today.  Ran moderately hard in the middle and easy on both ends.  Foot feels better when running faster.  Hurts more when I slow down.

2130 Orange Blue Miles: 18.00
Weight: 0.00
Comments
From JimF on Sat, Sep 19, 2009 at 18:55:10 from 68.58.15.250

Good run! So now you just have to run fast all the time. Seriously, I hope the foot feels better.

From jtshad on Sat, Sep 19, 2009 at 19:42:33 from 69.20.183.178

Great run, just be speedy!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice and easy.

2140 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

An easy 8 miles and now off to Physics lab!!!

2130 Orange Blue Miles: 8.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Hi, me again, another 8 miles.

2140 Red Miles: 8.00
Weight: 0.00
Comments
From jtshad on Thu, Sep 24, 2009 at 08:46:21 from 69.20.183.178

Good to hear from you again!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Wow, what happened to the week?!  Two exams at the end of the week just blew up my run schedule.  Oh well, suppose to be tapering anyway, but not feeling very confident for the big run next Sunday.  Do I ever though??

2130 Orange Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Just trying to burn off some extra carbon buildup.

2140 Red Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

More carbon burning.  Heading up to MN this coming Saturday.  Excited for the race.

2130 Orange Miles: 6.00
Weight: 0.00
Comments
From rockness18 on Mon, Sep 28, 2009 at 12:53:52 from 75.11.11.128

Good luck my friend!

From JimF on Tue, Sep 29, 2009 at 10:11:39 from 76.125.1.152

Hope the race goes great for you! Have a good trip and look forward to hearing about the race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Chug-a-lug-lug.

2140 Red Miles: 6.00
Weight: 0.00
Comments
From Dave S on Wed, Sep 30, 2009 at 22:20:31 from 4.254.231.190

Good luck this weekend.

From jtshad on Thu, Oct 01, 2009 at 15:03:23 from 204.134.132.225

Good luck at Twin Cities! Have fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.002.000.000.002.00

2140 Red Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Well, some bad news.  Today it was determined that our youngest daughter has the H1N1 flu.  Now, we're all on tamiflu.  I also made the decision to pull the plug on running Twin Cities.  I was suppose to leave tomorrow, but under the circumstances that just wouldn't be smart.  I pray it stays under control here.  I know you hear reports that it's no big deal, but then there's stories of some fatalities.  My mind simply wouldn't be in the race and I know full well that marathons are attention hogs.

I guess it's back to building a better running schedule.  Ran 4 miles in the rain and cold today.  

2140 Red Miles: 4.00
Weight: 0.00
Comments
From rockness18 on Fri, Oct 02, 2009 at 21:18:21 from 69.183.232.204

Wise decision...you're right, things should be fine, yet it'd be impossible to run with this situation over your head. I'll keep your family in prayer. There will be other races.

From jtshad on Fri, Oct 02, 2009 at 21:52:24 from 69.20.183.178

Sorry to hear about your daughter, hope that your family stays well. Sorry about the race, but it is the wise decision. I too will have all of you in my prayers.

From Robert on Sat, Oct 03, 2009 at 09:10:39 from 70.58.141.71

Thank you very much. It was a long night last night. Her fever kept spiking, but didn't hang around for a long time. Her lungs and breathing sound terrible though. Not much sleep as you can imagine.

From rockness18 on Sun, Oct 04, 2009 at 20:18:12 from 69.183.232.204

things improving yet?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 this morning.  Our youngest one is slowly getting better.  No more big fever spikes.  She still has really nasty chest congestion.  No one else in the house is showing signs.  I don't care for Tamiflu, but the alternative isn't better.

 

 

2130 Orange Miles: 10.00
Weight: 0.00
Comments
From jtshad on Mon, Oct 05, 2009 at 09:50:20 from 204.134.132.225

Glad to hear your daughter is on the mend. Hope the rest of the family stays well.

From Robert on Mon, Oct 05, 2009 at 12:05:08 from 216.159.27.1

Thanks Jeff. Thanks for the call before the race as well. My friend up in MN said the weather was in the low 50s and cloudy yesterday. Ahhh, what could have been at that race eh? Moving onward.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

2140 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Everyone is healthy again for the most part.

2130 Orange Blue Miles: 8.00
Weight: 0.00
Comments
From Dave S on Wed, Oct 07, 2009 at 14:42:02 from 4.254.229.114

Glad to hear your daughter's feeling better and everyone else is well.

From Robert on Wed, Oct 07, 2009 at 21:54:27 from 70.58.141.71

Thanks Dave. I hope all is well with you these days. Hey, can you believe the big hunting seasons are quickly approaching? Man, where does the time go?

From Dave S on Thu, Oct 08, 2009 at 12:32:12 from 4.254.230.26

It's crazy how fast the time goes. I already spent a bunch of last month chasing elk around with the bow. Our gun season for deer starts Saturday and my son will be old enough to hunt for his first time. He's exited. Are you getting out this year?

From Robert on Thu, Oct 08, 2009 at 16:13:34 from 70.58.141.71

You bet, try to get out for some birds and deer. Bow hunting Elk sounds like a blast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

A run followed by push-ups and abs.

2140 Red Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Getting colder out there.

2140 Red Miles: 10.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

Snow and 20 degree wind chill kept me inside on the mill.  Way too early for that stuff!!

2130 Orange Blue Miles: 12.00
Weight: 0.00
Comments
From jtshad on Sat, Oct 10, 2009 at 11:39:57 from 69.20.183.178

So its cold all over...too early for this weather!

From JimF on Mon, Oct 12, 2009 at 11:43:20 from 67.162.67.114

Wow! Agree this is early for snow. Nice run on the TM.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

On the mill again.

2140 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Just noticed that I'm closing in on 1000 miles in my shoes.  I never would have imagined I'd make it this far in them with no orthotics.

2130 Orange Blue Miles: 8.00
Weight: 0.00
Comments
From rockness18 on Wed, Oct 14, 2009 at 22:18:06 from 75.11.50.213

My achilles hurt just reading that.

From Robert on Thu, Oct 15, 2009 at 09:49:11 from 70.58.141.71

I think I just might wear a hole in the bottom of them. We'll see.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 wonderful miles on ye old mill.

2120 Gray Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.701.500.000.007.20

Cold and raining outside.  More mill time.  Not Miller time!

2140 Red Miles: 7.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran 1.5 mi a bit faster, but not down to MP pace.

2130 Orange Blue Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.753.250.000.008.00

Ran 20 min easy and then broke loose.  All I know is I worked my tail off for the following 20 min and then some time near the end.  You can you tell I'm really scientific in my measurements.  Seriously, kind of angry since I'm not running a mary this fall and I don't feel like I'm fulfilling my duty around the house.  You know, bringing home the bacon and such.  All I'm bringing home these days is homework and  I feel like a confused soul of sorts.  Part of me wishes I did this career change years ago and the other part tells me it's too late.  I'm too damn stubborn though.  Always taking the hard way it seems and not giving up.   Not trying to be dramatic here, just real about how I feel.  As most dream about a day of retirement and that magical $1-2 mil in the bank, all I want is do something I enjoy the rest of my life.  Ever since seeing my mother and father die early in life, I don't plan to retire, just make the most of the trip while I'm here.  Think about it, retirement is a fallacy.

2140 Red Miles: 8.00
Weight: 0.00
Comments
From JimF on Mon, Oct 19, 2009 at 20:39:54 from 98.214.105.180

I can't imagine how tough it is to go back to school and make a career change. It would be awesome to love what you do for work. I guess I am in the I "like" my job category but there are many things I would like to change. However, I am probably too comfortable to change. I admire you for going back to do something you enjoy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

2140 Red Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.301.250.750.007.30

Easy and fast combo today.

2130 Orange Blue Miles: 7.30
Weight: 0.00
Comments
From rockness18 on Fri, Oct 23, 2009 at 11:32:17 from 75.11.50.213

Hope all is well...keep plugging away!

From JimF on Mon, Nov 02, 2009 at 10:40:30 from 68.58.81.102

Hope everything is going ok.

From Barry on Sat, Nov 07, 2009 at 14:08:32 from 72.24.220.35

Is everything OK? Are you hurt?

From Kory on Sat, Nov 14, 2009 at 23:26:33 from 134.50.201.18

How things going?

From jtshad on Tue, Nov 17, 2009 at 19:18:38 from 204.134.132.225

Where are you? Hope school and family are well. We miss hearing about you on the FRB.

From Barry on Thu, Dec 10, 2009 at 08:30:57 from 24.117.86.40

Are you there? Is everything okay?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.000.006.80

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

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

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

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

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

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

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

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

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

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

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.000.006.80

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.000.006.80

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

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

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.000.006.80

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

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.000.006.80

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.000.000.003.40

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

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

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2897.3896.9553.2811.873059.48
Asics 2130 Red Miles: 277.952130 Orange Miles: 285.552130 Orange Blue Miles: 845.132120 Gray Miles: 238.802140 Red Miles: 841.92Asics Bandito Miles: 46.63Barefoot Miles: 18.10Asics Trainers Miles: 104.50
Weight: 0.00
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