| Member Since: Aug 10, 2008 Gender: Male Goal Type: Other Running Accomplishments: Marathon PR - 3:05 (3:06 at Boston)
Completed a dozen marathons and a handful of 50 mile ultras. Short-Term Running Goals: Consistent aerobic and strength training.
Christie Clinic Half Marathon 4/27/24 Long-Term Running Goals: Sub 1:35 in half marathon. Then might consider taking a shot at full marathon again. Personal: I started more dedicated running and racing in my thirties. Eventually I developed symptomatic bradycardia and SVT which required a cardiac pacemaker implant and a cardiac cath ablation. It has taken a long time to get back to running consistently again. Counting my blessings and trying to remain more balanced with fitness. |
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| Miles: | This week: | 8.30 |
Month: | 52.60 |
Year: | 329.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2897.38 | 96.95 | 53.28 | 11.87 | 3059.48 |
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| Asics 2130 Red Miles: 277.95 | 2130 Orange Miles: 285.55 | 2130 Orange Blue Miles: 845.13 | 2120 Gray Miles: 238.80 | 2140 Red Miles: 841.92 | Asics Bandito Miles: 46.63 | Barefoot Miles: 18.10 | Asics Trainers Miles: 104.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 1.00 | 1.00 | 10.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Progression run 8 mi on the treadmill with 0.25 mi hills throughout. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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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: 7.00 | 2130 Orange Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 1.00 | 0.00 | 13.00 |
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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: 8.00 | 2130 Orange Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
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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.
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| Asics 2130 Red Miles: 10.00 | 2130 Orange Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 2.00 | 1.25 | 14.00 |
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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: 5.00 | 2130 Orange Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Slow recovery run (8:19 avg). | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
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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: 7.25 | 2130 Orange Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy run 6 mi (8:00 avg). It's getting warmer :) |
| Asics 2130 Red Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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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: 8.00 | 2130 Orange Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Slower run of 6 mi on the treadmill (8:00 avg). I wussed out since temps are dropping outside and it's very windy. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 10.00 | 0.00 | 0.00 | 14.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.50 | 1.50 | 12.00 |
| 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: 5.00 | 2130 Orange Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 1.00 | 0.00 | 0.00 | 11.00 |
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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: 4.00 | 2130 Orange Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy recovery 6 mi on the treadmill + some strength training | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
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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: 7.30 | 2130 Orange Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 1.00 | 1.00 | 12.00 |
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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: 5.00 | 2130 Orange Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 5.00 | 0.00 | 12.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran an easy 7 mi before heading off with a group for snorkeling. |
| 2130 Orange Blue Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 11.00 | 0.00 | 0.00 | 15.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
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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: 4.00 | 2130 Orange Blue Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.30 | 0.00 | 0.00 | 0.00 | 18.30 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 2.00 | 0.00 | 0.00 | 11.75 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
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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: 4.00 | 2130 Orange Blue Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 2.00 | 9.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| 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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.75 | 0.00 | 0.00 | 0.00 | 14.75 |
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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: 7.25 | 2130 Orange Blue Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.05 | 0.00 | 0.00 | 0.00 | 8.05 |
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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 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
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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
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| 2130 Orange Blue Miles: 7.70 | 2120 Gray Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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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 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Core work only. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
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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: 7.25 | 2120 Gray Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.45 | 1.50 | 1.50 | 0.00 | 14.45 |
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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 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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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) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
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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: 7.25 | 2140 Red Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 1.50 | 0.00 | 17.00 |
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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 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.05 | 0.00 | 0.00 | 0.00 | 9.05 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.15 | 0.00 | 0.00 | 0.00 | 14.15 |
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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: 7.00 | 2140 Red Miles: 7.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 1.50 | 0.00 | 13.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
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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 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 1.50 | 0.00 | 0.00 | 16.00 |
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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: 8.00 | 2140 Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
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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 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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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 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.80 | 0.00 | 0.00 | 0.00 | 15.80 |
| 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) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.20 | 0.00 | 1.00 | 0.00 | 18.20 |
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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) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.75 | 0.00 | 0.00 | 0.00 | 13.75 |
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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: 8.75 | 2140 Red Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.75 | 0.00 | 0.00 | 0.00 | 14.75 |
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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.
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| 2130 Orange Blue Miles: 12.00 | 2140 Red Miles: 2.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 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) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 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. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 min on the spin bike (easy to moderate) while watching Lance win a mountain stage in the 2002 TDF + Strength training. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM: 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)
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| 2130 Orange Blue Miles: 5.00 | 2140 Red Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 1.50 | 0.00 | 15.50 |
| 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 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 1.00 | 0.00 | 13.00 |
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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: 6.00 | 2140 Red Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
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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 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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Jogged on the treadmill. |
| 2130 Orange Blue Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 2.00 | 1.75 | 0.00 | 18.00 |
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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 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Easy to moderate 60 min. ride on spin bike with 7 x 1 min intervals + light strength training |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.50 | 0.00 | 14.00 |
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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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 1.50 | 0.00 | 0.00 | 14.00 |
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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: 3.00 | 2140 Red Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 3.00 | 0.00 | 0.25 | 12.50 |
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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: 6.50 | 2140 Red Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| AM: Took a brisk walk on the TM for 4.25 miles mixing in hill climbs every qtr mile. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.25 | 0.25 | 0.00 | 8.00 |
| A simple 8 mi with the last 0.5 mi ran faster. |
| 2130 Orange Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Another slow and easy 8 mi with 4 x short fartleks at the very end. |
| 2130 Orange Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Sloooow 6 miles on the treadmill. Coming down with a cold (at lease I hope that's all it is). | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. Spending time with family this Easter weekend. Does golfing 9 holes, but swinging 18 holes worth, count as x-training?? | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.50 | 0.50 | 6.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.25 | 0.00 | 0.00 | 4.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| 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!! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.50 | 0.00 | 0.00 | 6.50 |
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Easy 2 mi + TP to MP for 2.5 mi + Easy 2 mi on an absolutely beautiful day with 60s and sun. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 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 |
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| | Race: |
Boston Marathon (26.2 Miles) 03:06:45, Place overall: 2171, Place in age division: 1454 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
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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.
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| Asics Bandito Miles: 26.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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REST |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Walked 30 min. Both quads are sore and the right leg is going to be the laggard this time around. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
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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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.85 | 0.00 | 0.00 | 0.00 | 4.85 |
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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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.35 | 0.00 | 0.00 | 0.00 | 6.35 |
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Easy run 25 min + Walk 5 min + Easy run 25 min + Walk 5 min + Stretching
No orthotics again. Nothing else fancy to report. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.35 | 0.00 | 0.00 | 0.00 | 10.35 |
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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: 4.00 | 2140 Red Miles: 6.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
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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: 5.35 | 2140 Red Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
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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: 4.00 | 2140 Red Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
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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: 6.00 | 2140 Red Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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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: 7.00 | 2140 Red Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 0.00 | 12.60 |
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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: 7.20 | 2140 Red Miles: 5.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.60 | 0.00 | 0.00 | 0.00 | 11.60 |
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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: 5.40 | 2140 Red Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.45 | 0.00 | 0.00 | 0.00 | 13.45 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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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: 5.85 | 2140 Red Miles: 6.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.60 | 0.00 | 0.50 | 0.00 | 13.10 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.50 | 0.00 | 13.00 |
| 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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 1.25 | 1.25 | 0.00 | 13.00 |
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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: 9.00 | 2120 Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.07 | 2.00 | 0.00 | 0.00 | 13.07 |
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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: 6.57 | 2120 Gray Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.50 | 12.00 |
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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: 8.40 | 2120 Gray Miles: 3.00 | Barefoot Miles: 0.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.64 | 0.00 | 0.00 | 0.00 | 14.64 |
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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: 13.64 | Barefoot Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 2.35 | 0.25 | 15.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.58 | 0.00 | 0.00 | 0.00 | 13.58 |
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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: 5.00 | 2140 Red Miles: 7.58 | Barefoot Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| 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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.38 | 0.00 | 1.50 | 1.12 | 11.00 |
| 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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.12 | 0.00 | 0.00 | 0.00 | 8.12 |
| AM: Easy 8 mi before heading off for an all day zoo trip with the family. |
| 2130 Orange Blue Miles: 8.12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.50 | 0.00 | 12.25 |
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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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Out and back on a trail. Felt tired and hungry at the end. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 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? | |
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| | Race: |
Dam to Dam 20K (12.43 Miles) 01:17:50, Place overall: 71, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 12.43 | 0.00 | 15.68 |
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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: 3.25 | Asics Bandito Miles: 12.43 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
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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: 5.00 | 2140 Red Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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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: 7.00 | 2140 Red Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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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: 6.50 | 2140 Red Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 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: 4.00 | 2120 Gray Miles: 6.00 | Barefoot Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: Recovery/easy 6 miles on the TM as it's raining outside. Last mile done kind of barefoot. |
| 2120 Gray Miles: 5.00 | Barefoot Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.30 | 0.00 | 0.00 | 0.00 | 18.30 |
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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: 9.50 | 2140 Red Miles: 8.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.60 | 0.00 | 2.00 | 0.00 | 16.60 |
| 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: 7.10 | 2140 Red Miles: 7.00 | Barefoot Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.10 | 0.00 | 0.00 | 0.00 | 18.10 |
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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: 8.10 | 2140 Red Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy 7 mi. |
| 2130 Orange Blue Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM: Easy 5 mi, out of town visiting family. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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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: 6.50 | 2120 Gray Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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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: 6.00 | 2140 Red Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Easy 7 mi before breakfast and dinner. |
| 2130 Orange Blue Miles: 7.00 | 2140 Red Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Easy 6 mi in morning and about keeled over doing 7 mi late afternoon. Wow, it's hot!!! |
| 2130 Orange Blue Miles: 6.00 | 2140 Red Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 6.5 mi + 6.5 mi, at turtle speed. |
| 2130 Orange Blue Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.10 | 0.00 | 0.00 | 0.00 | 31.10 |
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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). | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.50 | 0.00 | 14.00 |
| Easy 8 mi before breakfast + Easy 6 mi with last 0.5 mi faster |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Easy 8 mi before breakfast, hot and humid + Easy 5 mi before supper in some straight up heat (100+ heat index) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy 11 mi + Bad 9 holes of golf with an old friend, walked but not counting distance or score! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 1.00 | 0.00 | 17.00 |
| Easy 8 mi in some nasty hot weather again + Easy 9 mi on treadmill with 1.0 mi ran fast near the end |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy 6.5 mi with last 2.5 mi ran on the treadmill. Humidity has been something else around here lately. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
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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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.60 | 0.00 | 0.00 | 0.00 | 15.60 |
| On vacation with family. Ran easy 8.4 mi + 7.2 mi around the lake. |
| 2130 Orange Blue Miles: 7.20 | 2120 Gray Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
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Ran easy 8.1 mi | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.15 | 1.00 | 1.00 | 0.00 | 14.15 |
| Ran easy 10.15 mi before breakfast. Ran 4 mi progressively faster before supper. |
| 2130 Orange Blue Miles: 4.00 | 2120 Gray Miles: 10.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.57 | 0.00 | 0.00 | 0.00 | 9.57 |
| Ran easy 9.57 mi on the same lake route. |
| 2130 Orange Blue Miles: 9.57 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.37 | 0.00 | 0.00 | 0.00 | 22.37 |
| Ran easy 8.37 mi before breakfast. Completed 14 mi on a bike path around the lake before supper. |
| 2130 Orange Blue Miles: 8.37 | 2120 Gray Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.50 | 0.50 | 0.00 | 8.25 |
| Back home from our camping trip. Ran 8.25 on the treadmill progressively faster while watching the first stage of the TDF. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 32.50 | 0.00 | 0.00 | 0.00 | 32.50 |
| 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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.50 | 0.00 | 10.00 |
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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."
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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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: 6.00 | 2120 Gray Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.20 | 0.00 | 0.00 | 0.00 | 14.20 |
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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." | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.50 | 0.50 | 0.00 | 11.00 |
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Ran the last 2 mi progressively faster down to 20K pace. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.70 | 0.00 | 0.00 | 0.00 | 11.70 |
| Easy run of 11.7 mi this morning. |
| 2130 Orange Blue Miles: 11.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy but sloppy 6 mi effort. Amazing how this run felt more difficult then yesterday. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 0.25 | 0.00 | 4.00 |
| Ran the last 0.5 mi faster. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.25 | 0.25 | 5.00 |
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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.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.75 | 5.00 |
| 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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Moderately hard spinning for 40 min. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Simple 6 |
| 2130 Orange Blue Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.50 | 0.00 | 6.00 |
| Ran the last 0.5 mi faster. Leaving for MN early Friday morning. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 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. | |
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| | Race: |
Minnesota Voyageur Trail Ultra (50 Miles) 09:11:58, Place overall: 16, Place in age division: 14 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 50.00 | 0.00 | 0.00 | 0.00 | 50.00 |
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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: 20.00 | 2120 Gray Miles: 20.00 | 2140 Red Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
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| Asics Trainers Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Asics Trainers Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Asics Trainers Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| Asics Trainers Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Asics Trainers Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
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| Barefoot Miles: 4.00 | Asics Trainers Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| Asics Trainers Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| Barefoot Miles: 4.00 | Asics Trainers Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| Asics Trainers Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Asics Trainers Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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| Asics Trainers Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| I had my 20 yr. class reunion last Sat. Great time. Not many recognized me after losing 75+ lbs. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Easy miles day in and day out (except on Sunday). |
| Asics Trainers Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Hot and humid 20 miles. Tough. |
| 2130 Orange Blue Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Slogged out 12 miles in the heat, but I'll take this weather over the cold of winter any day. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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| 2130 Orange Miles: 5.00 | 2140 Red Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 3.50 | 0.00 | 0.00 | 15.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Easy 14 mi with some abdominal work afterward. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| All easy. Lots of thinking about making a titanic career change requiring more college time. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| Great weather for running lately. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.30 | 3.00 | 1.00 | 1.00 | 20.30 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| 2130 Orange Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| 2130 Orange Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 1.00 | 1.00 | 0.50 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| 2130 Orange Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.50 | 0.00 | 0.00 | 10.50 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 2.00 | 0.00 | 0.00 | 16.00 |
| Miserable run so I cut it a little short. Legs were barking the whole way. Feels like I'm coming down with something. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
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| 2130 Orange Blue Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| Still here and laying low since my right foot is bothersome. I don't want to drag him along to TCM in two weeks. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 6.00 | 3.00 | 0.00 | 18.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice and easy. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| An easy 8 miles and now off to Physics lab!!! |
| 2130 Orange Blue Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Hi, me again, another 8 miles. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 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?? | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Just trying to burn off some extra carbon buildup. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| More carbon burning. Heading up to MN this coming Saturday. Excited for the race. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Chug-a-lug-lug. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.00 | 0.00 | 0.00 | 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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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.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Everyone is healthy again for the most part. |
| 2130 Orange Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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A run followed by push-ups and abs. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Getting colder out there. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
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Snow and 20 degree wind chill kept me inside on the mill. Way too early for that stuff!! |
| 2130 Orange Blue Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| On the mill again. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 wonderful miles on ye old mill. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 1.50 | 0.00 | 0.00 | 7.20 |
| Cold and raining outside. More mill time. Not Miller time! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Ran 1.5 mi a bit faster, but not down to MP pace. |
| 2130 Orange Blue Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 3.25 | 0.00 | 0.00 | 8.00 |
| 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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 1.25 | 0.75 | 0.00 | 7.30 |
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Easy and fast combo today. |
| 2130 Orange Blue Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2897.38 | 96.95 | 53.28 | 11.87 | 3059.48 |
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| Asics 2130 Red Miles: 277.95 | 2130 Orange Miles: 285.55 | 2130 Orange Blue Miles: 845.13 | 2120 Gray Miles: 238.80 | 2140 Red Miles: 841.92 | Asics Bandito Miles: 46.63 | Barefoot Miles: 18.10 | Asics Trainers Miles: 104.50 |
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