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Member Since:

Aug 10, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Marathon PR - 3:05 (3:06 at Boston)

Completed a dozen marathons and a handful of 50 mile ultras.

Short-Term Running Goals:

Stay in shape and minimize damage to my heart.

Long-Term Running Goals:

Lower bodyweight and complete some short races.

Personal:

Started runnning more regularly in 2005 after years of mostly strength training.  I have cut back on endurance training since developing heart related issues over the years.  Reintroduced regular strength training for a more balanced approach to health.

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Miles:This week: 0.00 Month: 23.00 Year: 1038.72
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2126.5345.505.000.752177.78
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

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

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

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

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

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

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

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

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.800.000.000.005.80

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

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

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

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

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

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

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

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

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

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

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

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

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

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

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

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.200.000.000.003.20

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

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Returning back to the blog after a long break.  Really miserable weather here during the winter.  Finally get to run outside more often.  Today's weather was fantastic so I trotted out 10 miles.  I'm struggling with a lot of things so I'm returning back to running more often to build my self confidence and enrich my life.  Rebuilding for now.

Weight: 0.00
Comments
From jtshad on Mon, Mar 22, 2010 at 19:53:06 from 67.152.242.197

Welcome back, we missed you. Hope you are doing well. Drop me a line or give me a call sometime just to check in. Hang in there.

From Robert on Tue, Mar 23, 2010 at 19:53:55 from 70.58.182.213

Thanks Jeff. I missed blog and reading your updates as well. Boy, sure wish I was heading to Boston. I know I'd be in great shape right about now. Maybe next year, eh?

From Barry on Tue, Mar 23, 2010 at 21:29:22 from 67.61.235.198

Welcome back. I am sorry to hear about the hard times you have been going through. You will be in my prayers. God Bless....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.800.000.000.005.80

Could only muster up just under 6 miles.  Legs felt really flat, but it feels good to be on the road again.  Did some easy strength training afterwards.  I have to wonder how that first long run of the year is going to feel.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

Light rain, cooler, and more windy today.  Jogged around an 8:30 pace.  Felt better today versus yesterday, but when I get tired , I get tired quickly.  Feels like a big cliff between feeling good and feeling tired right around the hour mark.  Not tracking shoe miles anymore because I'm still rotating the same beaters I had all last year.  I lost count, but probably getting towards 1200 miles a piece on them.  Getting my money's worth in these tough economic times!!! 

Weight: 0.00
Comments
From Dave S on Wed, Mar 24, 2010 at 17:02:12 from 4.254.225.201

Nice to see you back. I do have some newer shoes but I'm rotating them with some old beaters also. My soles tend to wear through on the outside edge of my heals but with a little shoe goo I've been able to keep them usable a lot longer. I honestly can't tell a lot of difference and don't feel I'm doing any harm running in them.

Good luck getting back into it.

From rockness18 on Wed, Mar 24, 2010 at 20:29:00 from 75.11.49.198

Great to see you back Robert! I was running low on friends. You are a tremendous encouragement to me on this blog. Hang in there and I hope to cross paths with you one day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

Did a loop around the neighborhood around a 8:30 pace.  I planned to go out for another half loop, but noticed my little daughter crying while passing my house.  She couldn't keep up with her bigger sister so I cut my run short to go trot around and play with her.  All better now. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

Didn't feel too bad, some soreness by the end.  I did a little strength training afterward.  I'll try for another 40 or so miles next week.  Forecasting 70s!!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Ran just over 7 miles @ 8:00-8:30 pace.  Another great day weather wise.

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

Another easy 7 miles at around 8:30 pace.  Sunny, windy, with temp in the low 70s.  Feeling pretty good, but would like to shift to a early morning running schedule.  Too tempting for me to blow off the run late in the afternoon.  But I don't care for colder dark mornings either.

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

Another terrific day and another 7 miles.  Planning a longer run tomorrow and then more 7s to finish the week.

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

Ran on a bike trail until I was good and tired, which ended up being 11 miles.  I then walked the last mile.  My feet and right leg were barking.  The extra weight during the break I took is going to take some time to work off.  Once you've earned your endurance you definitely want to fight to keep it.  I didn't and lost out on some things I now have to earn back.  Terrific weather today.

Weight: 0.00
Comments
From rockness18 on Fri, Apr 02, 2010 at 21:12:11 from 75.16.161.162

You'll get it back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I wanted to go a little further, but the bottom of my right foot is tender, a strain from walking around barefoot one morning, and my GI system is not with the running program yet.  So I called it at 5 miles. 

Except for those issues, I feel pretty darn good.  Feels like I'm recovering quickly.  I have plenty of stored nutrients for sure.

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

Ran 7 mi easy with my brother-in-law.  Great day.  Spending time with relatives now.

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

Rest day.

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

Covered 7 miles at 7:30-8:00 pace.  My right knee was stiff afterward.  Last time I had this problem I fixed it with some basic strength training, particularly single leg squats.

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

Hot weather conditions.  The most difficult 7 miles I've had in a long time.  Slow pace, but mentally just draining.  I think my body was protesitng the idea of a return to running daily.  I was waiting for one of these days.

Weight: 0.00
Comments
From rockness18 on Wed, Apr 07, 2010 at 21:00:06 from 75.16.161.162

I feel your pain...February was a painful month for me getting consistent again after an injured January. It'll get better.

From Robert on Wed, Apr 07, 2010 at 21:21:20 from 65.101.172.182

Yes, I hope it works out. I really enjoy running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Wind, cold, and rain. You guessed it, treadmill time. Ran the last 0.5 mile about a minute faster than normal, which means slow instead of really slow.

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

Dealing with some "hot foot" now along with the stiff right knee.  Still able to run, just not in comfort at times.  I keep chugging along with injuries like these.  Other than that, I 'm feeling more alive. 

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

Ran 7 easy followed by strength training. Everything felt great during the run. Feeling stronger.

Weight: 0.00
Comments
From rockness18 on Sat, Apr 10, 2010 at 17:35:14 from 75.16.161.162

Nice!

From Barry on Sat, Apr 10, 2010 at 22:13:47 from 67.61.235.198

Great running this week. Any races coming up?

From Robert on Sun, Apr 11, 2010 at 17:11:53 from 65.101.172.182

Thanks. I plan to run a 20K the early part of June. Probably run a small marathon this fall.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Easy run on the trail with my daughters who were riding bikes.  I was wanting to go farther, but one got really tired so had to turn around.  Not a big deal.

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

Rest

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

Another beauty of a day for a run.  Completed 12 easy with the last mile progressively faster.  Feeling ok for the most part.  I wish classes were over.

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

Started out with some aches and a lighthead.  I ate some pretzels before heading out and doing that always seem to lead to a lighthead and sugar level drag.  Anyway, I stopped at the half way mark to catch my wits and then gradually felt better during the return. 

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

Running followed by some strenth exercise.

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

Rest day since my right knee was tight.  ITB needs work.

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

Ran twice in order to give my right knee a break.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Ran some of the hills harder.  Right knee feels better as long as stick with strengthening the area.

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

Did 0.5 mi at a faster pace than usual.

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

Ran these much slower at around 9:00 pace.  I had a lot of thoughts swirling around in my head to the point of making the run a little difficult.  Plus I had something to eat shortly before and then was light headed most of the time during the run.  Always happens and I'm sure it's due to my glucose and insulin levels moving around.  

Weight: 0.00
Comments
From Barry on Thu, Apr 22, 2010 at 08:58:46 from 67.61.235.198

Good run today. Try drinking apple juice about 1/2 hour before you run. That really helps me out. I usually don't drink very much, but is helps.

From Robert on Thu, Apr 22, 2010 at 09:53:48 from 65.101.172.182

Thanks for the tip Barry. I'll give that a try.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

One of those days where I felt like I could have gone 20+ miles, but I had to get real and take it really slow at the end as my right knee was whining and then barking.  I wish I had a leg extension and curl machine for rehab.  I think that would solve this issue.  We'll see what tomorrow brings.  Might need to break it up into smaller chunks or insert some walking breaks.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.200.000.000.002.20

Very easy day of running and then strength training the legs.  Since I don't have a leg extension machine, I did partial sissy squats instead, which really hit the area of my knee trouble.  You have to be very careful while doing those, but I could tell my right quad is weaker.  Hopefully strengthening will clear it up.

Weight: 0.00
Comments
From rockness18 on Sat, Apr 24, 2010 at 22:00:44 from 75.16.161.162

It's so tough getting back into things, but with time you'll be back! Way to work your way through things.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM:  6 miles

PM: 4 miles

I checked my log and can't believe how much I was running during this same time last year.  Depressing how much I've slipped.

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

Mostly pain free 8 miles.

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

Had to stop for some walking as knee was nagging again.  Frustrated and angry with the world today.  I haven't felt this depressed since my mother passed away over 10 years ago.  I feel stuck not only in running, but in life overall and not being able to run as much as I'd like is not helping.  Feeling like a failure in this life and really being hard on myself.  I just don't understand why all of this is happening.

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

Slow with some walking.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.000.004.40

Slow with some walking.

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

Still hanging in there.  Not much progress on the knee front.

Weight: 0.00
Comments
From jtshad on Mon, May 03, 2010 at 15:18:36 from 204.134.132.225

Sorry to hear the knee is not getting any better.

What are you up to know a days?

From Robert on Mon, May 03, 2010 at 15:26:10 from 65.101.164.200

Finishing up classes and then hitting the bricks to look for a job again. One year of school has been enough for me. I was heading back to change my career, but that's not happening because I didn't like the toll it was taking on my family, my health, and my faith. Anyhoo, trying to piece together my running, but my right knee is not cooperating. I really want to run longer, but I can't ignore the pain.

From jtshad on Mon, May 03, 2010 at 15:38:28 from 204.134.132.225

Don't push it too much, listen to your body so you can heal up first before increasing the mileage.

Good luck with the hunt!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.200.000.000.002.20

20 min spin cycling + 20 min of running + 10 min spin cycling + strength training

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

Final exams and then blew off the run because of sinus issues.

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

Still sick.  Final exams and then illness have really screwed up this week.  

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

Due to my injury I just did a run and walk combo for 60 min on the treadmill this morning before church.  During the walking portions I cranked the incline to 15 and walked 4.1 mph.  Good workout.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.000.000.004.80

Same thing as yesterday, but had to walk more often.  Once again put the incline at 15 and walked 4.2 mph (more like hiking).  Then did some strength training.

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

Rest

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

2 easy sets of 15 min run and bike brick for 1 hr. workout.  Then followed by strength training.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

Did another run and bike combo.  Knee still gets stiff, but making some progress.  Followed up with some rolling.

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

Run & Walk combo and then strength training.

Weight: 0.00
Comments
From rockness18 on Wed, May 19, 2010 at 00:14:48 from 75.9.134.2

I like the determination- you'll get through it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 mi run & walk combo followed by strength exercises.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Knee allowed only a 1 mile run and 30 min. of spinning.  Long stretching session afterward.

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

5 mi run & walk combo nearly pain free!!  Followed by some strength exercises.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

Ran on the TM.

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

Run & walk combo

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

Run & walk combo.

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

Yes!  A break through.  Ran 7 miles easy and pain free!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Knee was tender today so I didn't venture far.  Missed a really good day for a longer run.  A little breeze and cloud cover.

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

Mostly pain free run until half way point, but pain subsided.  Kind of strange.

Weight: 0.00
Comments
From Dave S on Wed, May 26, 2010 at 22:05:03 from 4.254.227.180

It's good to see you're making progress. Do you have a diagnosis or an idea of the problem?

From Robert on Thu, May 27, 2010 at 09:42:48 from 65.101.164.200

Thanks Dave. I'm pretty sure it's my IT band and tendonitis. Rolling and stretching have helped.

From Dave S on Thu, May 27, 2010 at 20:26:03 from 4.254.224.95

I've had 3 different bad episodes with mine. It always seems to take a while. I think the most important thing that helped mine was just trying to make sure I ended my runs before it would start to hurt and not run until it got sore. I like the run walk like you have been doing too. If you're doing 7 milers you must be well on your way to recovery. Good luck with it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran 6 miles easy then completed the last mile run & walk style.

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

Easy run

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.220.000.000.008.22

Right knee still aches off and on so I completed the miles run & walk style.  Then back home to hang out with the kids and go to the park.  Great weather day.

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

Run & walk style again, but jogged the last 5 miles without any issue.  Strange as the right knee aches off and on during the first 4 miles, but then disappears thereafter.  Must be some tendonitis with the IT band problem.  I count my blessings just being able to keep moving with the injury. 

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

Jogged the first 5 miles very slowly and walked about 2 min at 5 mile point.  Then ran the rest of the way.  Last mile done barefoot.  Knee still acts up during miles 1 thru 4, but becoming more tolerable.

Weight: 0.00
Comments
From Jacob Flaws on Wed, Jun 02, 2010 at 21:16:30 from 71.214.205.74

Hey Robert! Just checkin in and noticed you have been having some IT band problems as of late. I had some big time IT band problems at the start of last summer, its a real nagging injury. I did buy a cho-pat strap for just above the knee, that didn't really do much. Just ice and rest for about a week. Then when I got back at it, I integrated a stretching routine aimed at stretching the IT band. I found in my recovery, there would be days where it would hurt like crazy and days where it would feel fine, but by the end of summer, it had cleared up. Good luck on your road to recovery!

From Robert on Wed, Jun 02, 2010 at 21:29:06 from 65.101.164.200

Hi Jacob! Yes, I'll be glad when my knee is back to normal. Thanks for the tips.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran the entire way.  Knee was aching less today.

Weight: 0.00
Comments
From JimF on Fri, Jun 04, 2010 at 10:06:22 from 67.162.67.145

Glad the knee was better today! I hope you are able to get over this soon. Injuries are no fun! Good job running through the pain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran the whole way without major issue, but right knee hurt afterwards, which is strange since it wasn't hurting this bad after running earlier in the week.  Still an IT band issue.  Very warm and humid out there today.

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

Easy run before heading off to soccer game.  No issues.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

Easy run with all systems go before, during, and after the run.  After last Friday I thought I would be set back another week with the knee issue.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.350.000.000.0010.35

Easy run with no injury issues.  Just going to run easy over the next 2-3 months while increasing the running time.  Then start incorporating some faster paces.

Weight: 0.00
Comments
From jtshad on Tue, Jun 08, 2010 at 14:57:08 from 204.134.132.225

Keep up the smart recovery! Hope all is well.

From JimF on Tue, Jun 08, 2010 at 17:55:13 from 67.162.67.145

Good to hear that you were able to run with no pain. Sounds like a smart plan.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.900.000.000.0011.90

Felt sluggish the first couple of miles and the very last mile.  Feels great to run without pain again.  Took the kids to see the new Shrek movie last night.  Lots of laughs and popcorn!!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.410.000.000.0010.41

Easy pace and then picked it up just a little the last mile.  Cloudy and cooler day with hardly any wind.  Perfect running weather, but didn't see one person running on the trail.  Nothing but pedal pushers.  Am I the only person that likes to run bike trails?   I can tell that some of the cyclists don't appreciate my company on the trail though.  Just a feeling I get when I make eye contact with them.

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

Covered 10 miles in butt kicking humidity.  Completely whipped by the end.  Then came home to a rejection notice in the mail for a job.  I thought I did really well in the interview.  Just don't get it.

Weight: 0.00
Comments
From jtshad on Fri, Jun 11, 2010 at 17:10:07 from 204.134.132.225

Sorry to hear about the job. Good run though, hang in there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.760.000.000.0013.76

Simply ran and let my mind go adrift.  One of those days where I'd rather run all day.  Don't feel like doing much else.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

A combo of jogging, running, and short sprints with several walking breaks between.  Just a fun run while the kids rode their bikes.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Easy run over a hilly course near my house.  It was misty and very moist outside.  I was soaked afterward.  Hamstrings were a little tight on the uphills.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

Great run out on the trail.  Cooler and cloudy.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.530.000.000.0010.53

Easy run with last 1.5 mi in five fingers.  Body continues to recover and responds well to the slower pace of training.

Weight: 0.00
Comments
From rockness18 on Wed, Jun 16, 2010 at 23:54:40 from 75.13.67.237

Good to see the steady progress!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.380.000.000.0013.38

Easy run, very tired at the end due to humidity and dehydration.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

Another taxing run no matter how slow or fast.  Need to drink more water!!

Weight: 0.00
Comments
From jtshad on Fri, Jun 18, 2010 at 09:54:11 from 69.20.183.178

Great job getting the run in and on the mileage this week!

From Robert on Fri, Jun 18, 2010 at 10:24:24 from 65.101.164.200

Thanks Jeff. Trying to get back to better health.

From Kory on Sat, Jun 19, 2010 at 22:27:31 from 134.50.201.6

Glad your healthy. Sometimes its hard to take the fluid in when your so focused on running. Hope the body does great running wonders for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran easy as my older daughter rode her bike.

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

Easy run with some slightly faster miles as rain storm moved in and drenched me.

Weight: 0.00
Comments
From JimF on Mon, Jun 21, 2010 at 14:27:21 from 67.162.67.145

Nothing like a storm to push you to some faster miles. Been having a lot of those around here.

From Robert on Mon, Jun 21, 2010 at 17:49:48 from 65.101.164.200

You're not a kidding. Lots of rain and humidity. Some reason I run faster when I'm getting soaked.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.0011.75

Legs were a little heavy today and the high humidity didn't help.  Finally, passed another runner just before getting started and she definitely appeared to be the long distance type.  Rare to see any runners these days.  I had a funny conversation with one of my daughters while eating lunch.  We were debating if Tweety bird from Looney Tunes is a boy or a girl.  Definitely a boy!

Weight: 0.00
Comments
From jtshad on Tue, Jun 22, 2010 at 17:08:32 from 204.134.132.225

I don't know, I always saw Tweety as a girl!

Good job on the run!

Hope all is well, I am still praying for you!

From KP on Tue, Jun 22, 2010 at 17:22:28 from 65.208.22.25

boy.

From jtshad on Tue, Jun 22, 2010 at 17:24:24 from 204.134.132.225

OK, so what about the Road Runner...boy or girl? I say boy!

From Robert on Tue, Jun 22, 2010 at 17:32:56 from 65.101.164.200

After some deep thought, I say boy for both. Didn't Wile E. Coyote use a female RR as a lure one time?

From Little Bad Legs on Tue, Jun 22, 2010 at 23:27:03 from 67.170.153.203

"Ask Yahoo" says Tweety is a boy. I'm just saying... :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.370.000.000.0011.37

Another day of high humidity.  Enjoyed the run, but became a death march by the end because of dehydration again.  Need to carry a bottle next time.  It's all about the humidity with me.  At least that has been my excuse for several years now.  Did see a couple of runners again.  My thoughts revolved mostly around the high probability of relocating for a job.  Somewhere with four seasons, but less snow would be nice.   

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.150.000.000.0012.15

Ran as my daughter rode her bike.  We had to make a few stops.  Had a good time connecting with one another.  I thought about my jobless situation.  It can be depressing some days.  I'll probably just need to go the physical labor route if things don't pan out.

Weight: 0.00
Comments
From Little Bad Legs on Thu, Jun 24, 2010 at 21:16:04 from 67.170.153.203

My wife and son have started riding their bike along-side as I run now what the weather has turned dry in Portland. It's a lot of fun to have some company, eh?

Good luck with work. That's something else I can relate to and it can be rough. Good luck.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

Explored a new bike trail today.  Body was out of sorts first 4 miles, but felt great the rest of the way.  Last 3 miles barefoot.  On a side note, I was cat called by a "lady" for the first time while passing through a neighborhood.  Her comments gave me a chuckle, but it was also a bit strange.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.270.000.000.0015.27

Felt like a slug again during the first 4 miles, but was fine for the remainder.  It was heating up fast, which reminded me of a funny article. 

http://sports.espn.go.com/espn/news/story?id=5198604

Weight: 0.00
Comments
From JimF on Sat, Jun 26, 2010 at 22:05:28 from 67.162.67.145

Great week of running! You are really racking up the miles.

From Barry on Sun, Jun 27, 2010 at 01:08:24 from 67.61.235.198

I agree, Great running this week. I hope things are going better for you..

From Robert on Sun, Jun 27, 2010 at 16:23:57 from 65.101.164.200

Thanks guys. Running is my form of therapy these days. One day at a time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Did some very easy laps around a lake with the wife and kids walking and running along.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.350.000.000.0015.35

AM: Very easy run on a bike path.  I've been having the urge to go for a little jaunt later in the day so it's in today's plan.

PM: Very easy 4 mi before supper.  Lots more heat.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.070.000.000.0017.07

AM:  Easy 12 mi run down a bike trail.  There was some flooding so I got my feet wet within the first mile, which led to a huge blister on my arch by the end of the run.  Other than that I felt really good and strong at the end.

PM:  5 mi in beautiful weather

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM: 12.5 mi exploring a new bike path.  It has shaded areas, water fountains, and porta-potties!!  Legs were a little dull the last 2 miles.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

AM:  Hilly run in fantastic conditions, but pain throughout.  The large blister on my arch is becoming a problem.  Bloody sock after run moves the injury to a code red.  Calls for bandage and duct tape combo.

Weight: 0.00
Comments
From JimF on Fri, Jul 02, 2010 at 20:20:43 from 68.46.211.156

Ouch! Hope you can get that cleared up quickly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

AM: Solid 13 mi on the bike trail.  Bummed that I had to take yesterday off because of my blister, but it feels much better now.  Have to wrap it up a lot before running though.  It's in a bad spot on the arch of the foot.  I'd like to at least hit 80 miles for the week so I might try a run later.

PM: I could only tolerate 2.25 mi with the heat and the blister.  Felt like my legs had more to give, but pulled the plug.

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

Heading out for family camp today.  I won't be reporting during the week.  Have a great week of running!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

2x miles ran during camp.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

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

Give the blister some time to heal.

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

1x miles

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

1x miles, hot and humid

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

Rest day.  Feeling tired and blister on foot needs some rest.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.730.000.000.0013.73

Very comfortable run on the bike path.  Many bikers out today.  Didn't see one runner, but maybe most don't run on a bike path.  Blister is nearly fully recovered.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.320.000.000.0016.32

AM - 10.8 mi of easy jogging early this morning.  Very muggy and buggy.

PM - 5.5 mi easy.  Legs felt better vs. this morning.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

AM - Jogged out 13 mi.  By the end I was sweating like a turkey the day before Thanksgiving.  Just soaked from the humid conditions.

PM - Ran 6 in very hot and humid conditions.  I felt weak the first 2 mi, but then body clicked over and felt normal.  Shot down for another job today.  Oh well, I'm blessed, feeling great physically, and have my depression under control.

Weight: 0.00
Comments
From steve ash on Wed, Jul 14, 2010 at 06:20:17 from 98.202.75.78

Hang in there.. Great mileage but be careful out there with those conditions.

From Bob on Wed, Jul 14, 2010 at 11:11:00 from 65.101.164.200

You're right. I have a tendency of being hard on myself and ignoring some risks.

From jtshad on Wed, Jul 14, 2010 at 11:35:15 from 204.134.132.225

Great mileage this week. I keep praying for you, so as Steve indicated Hang in there. Sorry about the job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM - Very easy run this morning.  The heat and humidity makes running fast nearly impossible, but had a better pace the last mile.  Took a few breaks to drink enough fluids.

PM - Heat index is sky high today so did 6 on the TM all easy.  Strapped the HRM on to see what happens when I get the energy surge feelings.  Well, as normal whenever I increased the speed or incline my HR would gradually increase and I would feel more fatigue.  What is strange is after some time my HR levels out and then eventually drops about 10 beats at the same time I get the energy surge feeling.  I can then increase the resistance and my HR stubbornly holds around the lower rate and I no longer feel any fatigue unless I get aggressive with the difficulty.  Not sure if I should get this checked out.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.350.000.000.0013.35

AM - Ran 13.3 mi on a bike trail all done...you guessed it....easy.  Made the mistake of telling the Mrs. about the strange heart rate changes and energy surge feelings I have while running.  I've had it for years, but set an appt with the doctor just to ease fears and end my curiosity.  I think that it might be low blood pressure coupled with a vasovagal episode (runs in the family).

Weight: 0.00
Comments
From steve ash on Thu, Jul 15, 2010 at 17:11:50 from 98.202.75.78

I tell my wife very little about my running, she already thinks I'm obsessed anyway. Any more and she would have me committed:)

By the way what is a vasovagal condition in a nutshell?

From Bob on Thu, Jul 15, 2010 at 17:35:17 from 65.101.164.200

Hi Steve. Vasovagal espisodes are a condition where a specific trigger causes the person to suddenly feel weak and/or faint if blood pressure falls enough. Typical triggers are standing up quickly, seeing blood, etc. I think mine is related to burping putting pressure on the vagus nerve and messing with my heart rate along with low blood pressure. A wild guess after reading stuff on the net.

From rockness18 on Thu, Jul 15, 2010 at 21:39:14 from 98.206.83.53

Bob,

I'm with your wife on this one...better to be reassured all is fine. btw- I had what doctors think was a vasavagal reaction on a plane a few years back- quite the scene + a few days in the Phoenix hospital for heart tests.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.600.000.000.0017.60

AM - Great run.  Simple home remedy might have solved most of my heart rate issues.  I didn't get the drained/surge feelings as much as I had in the past and I felt level throughout the whole run.  After a couple of burps I could tell that my HR still came down after each one but not as much as before.  I'll have to try it again to see if it actually helps.  Still going to the doctor on Monday though.

PM - Easy 7 miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Once again high humidity made the run feel much longer than it should.  Lost a lot of water and was really tired by the end.  Feels great to set a PR for weekly mileage this week by 15 miles. 

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

Quicker than usual 10 miles, but still easy.  Felt much better compared to yesterday.

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

AM - 3 quick miles outside before the rain, then 6 miles easy on the TM as it rained.

PM - 9 miles on a bike path.  All easy again.  Went to the doctor today to check out my irregular heart rate at times while running.  Did an EKG and everything was normal.  He thinks my resting pulse rate might be too low (36) and a lack of fuel combined with burping is causing a vasovagal episode.  I was thinking the same thing.  He's referred me to a cardiologist for a stress test to find out exactly what is happening.  I don't really want to go through all this because I don't see a solution anyway.  More for the wife's sake at this point.

Weight: 0.00
Comments
From steve ash on Tue, Jul 20, 2010 at 13:22:58 from 64.134.220.90

I don't think the resting pulse is an issue but I could be wrong.. Mine has been as low as 36 bpm also. But some times a slower than normal pulse rate while resting and also while running can indicate a form of overtraining. Not saying you are and I hope you are not, but it's just some food for thought based on my experience and in literature.

Good luck with your test Bob. My thoughts and prayers are with you..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

AM - 7 miles easy, but in this humidity nothing seems easy for me.

PM - 10.5 miles out and back on the bike path.  I was soaked once again by the end.  I'll be on the TM the rest of the week while my wife is out of town.

Weight: 0.00
Comments
From JimF on Tue, Jul 20, 2010 at 20:39:23 from 173.161.171.177

You are really racking up the miles this week. Good job!

From Bob on Wed, Jul 21, 2010 at 09:16:21 from 65.101.172.88

Thanks Jim! But now it's TM time for the rest of the week. Yaaa-hooo!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

AM - 7 miles on ye old mill.  Nothing fancy.

PM - Boring 7.5 miles on the TM.

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

AM - Another 7 on the mill while watching the tour.  Heating up big time outside again.

PM - Another 7 on the mill while watching Cops reruns.  All done in five fingers.

Weight: 0.00
Comments
From Little Bad Legs on Thu, Jul 22, 2010 at 21:55:28 from 67.170.153.203

How many more days on the treadmill? Looking good this week!

From Bob on Thu, Jul 22, 2010 at 23:56:34 from 65.101.172.88

Thanks. Two more days of millsville. Funny, I don't mind it in the winter, but can't stand it this time of year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - See yesterday

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

11 miles on the mill while watching the tour.  Getting really tired of the mill.

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

Ran 10 miles with 6 short fartleks closer to the end.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Disaster of a run.  Legs were sluggish and I was just tired.  Losing a lot of fluid was not a help.  It's been 9 months since I completed this distance, but felt like my first 20 miler.  One of my worst performance wise.

Weight: 0.00
Comments
From jtshad on Tue, Jul 27, 2010 at 10:48:23 from 204.134.132.225

Yeah, but you got 'er done! 20 milers are tough in training, not matter how well (or not!) you prepare.

Good job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - As usual, felt like I was in first gear until 3 miles then ran much stronger (overall 7:50 avg) compared to yesterday's survival fest.  Another hot day.

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

AM - 15 miles felt pretty good given how humid.  I was losing steam at the end though.

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

Afternoon run after doing chores around the house.  Legs had some good bounce today with the lower humidity (8-9 min pace).  Last two miles were the slowest though, but can tell I'm getting used to longer trips.  Had a fall on the sidewalk while daydreaming and ended up with a strawberry on my knee.  Totally took me by surprise and noticed I make a funny grunt sound as I fall.

Weight: 0.00
Comments
From Jason McK on Fri, Jul 30, 2010 at 12:14:38 from 63.255.173.99

How long have you been working on the Van Aaken method? I read a little about it last week after seeing the title to your blog. Instead of doing my planned 13.1 at a race pace, I did 16 with 50m to 100m at race pace each mile and one full mile at race pace. It felt good. I'm hoping Van Aaken is right, but I don't know anyone who has tried his methods.

From Bob on Fri, Jul 30, 2010 at 18:14:49 from 70.58.141.234

Hi Jason. After struggling for years with running related injuries I finally stumbled on Van Aaken. I've been using the approach for about a year or so. As you can tell I run easy nearly all of the time and only speed things up whenever I get a playful urge. I plan to do more fartlek type running in Sept., but I'm not going back to punishing track and hill repeats. You have the right idea in your workout.

From Jason McK on Sat, Jul 31, 2010 at 14:35:56 from 97.117.37.60

Well, something must be working, you're sure getting a lot of miles in. Thanks for the info.

From Bob on Sat, Jul 31, 2010 at 17:15:50 from 70.58.141.234

You're welcome. I've read Van Aaken's book so if you ever have any questions just let me know.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

A bit of a struggle so I took things really easy and incorporated some walk breaks.  Saw the cardiologist this morning and he didn't think my heart rate fluctuation was a major concern.  Great news!  Set up a "stress" test in a couple of weeks to make sure.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.002.000.000.0016.00

Easy out and back run on a bike path.  Ran about 2 mi worth of fartleks during the last 6 mi.  No idea how fast.  Just ran faster than normal while focusing on staying relaxed.  Feels great to have another week over 100 miles.  I can't believe I'm running this much with no orthotics and using old beaters that are at least 2 years old.

Weight: 0.00
Comments
From Little Bad Legs on Sat, Jul 31, 2010 at 16:14:28 from 67.170.153.203

Great week (again)!

From Bob on Sat, Jul 31, 2010 at 17:14:38 from 70.58.141.234

Thanks man!

From Kelli on Sat, Jul 31, 2010 at 18:16:15 from 71.219.99.30

WHOA BOB!!! Amazing, glad to hear you are doing great, loving the mileage, and that it is obviously loving you!

From rockness18 on Sun, Aug 01, 2010 at 00:42:39 from 97.66.143.149

Insane mileage Bob...seems you've got a handle on it though. Nice work!

From Jason McK on Sun, Aug 01, 2010 at 12:04:05 from 97.117.37.60

Amazing! When is your next race? I want to see how following the Van Aaken Method translates to PRs.

From Bob on Sun, Aug 01, 2010 at 14:23:55 from 70.58.141.234

Thanks for the support everyone. I've increased my miles since I have more spare time these days being unemployed and looking for work. Not sure when my next race will be since I'm trying to save money here and there. Plus not sure if we'll be moving or not given the job situation. I plan to run a smaller low key mary this fall. Might try a 10K before it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

This run was a real butt dragger, but felt good to get outside.

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

AM - 12 miles at easy pace.  Outside of right ankle started to bother me and then I realized it's probably due to the cambered surface of the bike path.  Felt better running on the middle or other side of the path.  I was a sweaty mess again at the end.  The humidity is awful this year.

PM - 5 miles before supper 

(941054)

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

16 miles on a bike path.  Another tuffy due to the temp and humidity.  I walked some parts while taking in fluids.

(332) 

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

Kept everything easy.  Still was a bit knackered by the heat and humidity by the time I was done.  Note to self:  No peanuts before running.  I had a couple handfuls of peanuts before leaving the house and ended up burping them during the whole run. 

Weight: 0.00
Comments
From Kelli on Thu, Aug 05, 2010 at 14:36:08 from 71.219.102.155

Burping peanuts, yum!

From Bob on Thu, Aug 05, 2010 at 20:32:42 from 71.32.162.176

Yeah! Same deal with peanut butter, but not as bad.

From Kelli on Thu, Aug 05, 2010 at 23:43:42 from 71.219.102.155

I think I will stick with my banana and yogurt!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

I took advantage of the low humidity and went long today.  I felt strong throughout.  On the job front, I might be heading to Springfield, IL for an interview.

Weight: 0.00
Comments
From jtshad on Thu, Aug 05, 2010 at 16:11:14 from 204.134.132.225

Another good week of running. Good luck with the interview!

From Bob on Thu, Aug 05, 2010 at 16:12:41 from 71.32.162.176

Thanks Jeff!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Incorporated some faster stuff throughout this run, but no idea on how fast or how much so I'm counting it all as easy.  Felt pretty good considering the longer run yesterday.  I was dragging a little during the last mile though.  Now off to a cabin to see relatives for the weekend.  Plan to run up there, but won't be reporting.

Weight: 0.00
Comments
From jtshad on Fri, Aug 06, 2010 at 12:15:20 from 204.134.132.225

Another great week of running. Have fun at the cabin, where is it?

From Jason McK on Fri, Aug 06, 2010 at 12:56:40 from 63.255.173.99

Enjoy the cabin!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran along the mighty Mississippi.

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

Mixed in 6 short bursts over the last mile.

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

The plan to run early was washed out due to the heavy t-storms last night.  I was tired and so was everyone else.  So after rolling out of bed I helped my wife set up her Discovery Toys booth at the Iowa State Fair.  Then I was off to Cedar Falls to meet an old friend for golf and beers.  It was hot and humid, but a lot of fun hanging out and talking about the old days.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.501.000.000.0017.50

Wow, a total barn burner out there again!  I ran a brisk 16 miles with a MP kick of about 1 mile at the end while chasing after someone.  Legs and overall energy felt really good considering the heavy air and sun.  Must have been all the "carbo loading" I did yesterday on the course.

Completed another 1.5 during my stress test at the doctor's office. Not fun! 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.751.250.000.0016.00

Crazy busy this week.  Something will likely come together on the job front next week, but I've been wrong before.  Good news regarding my heart as well.  Cardiologist gave me a thumbs up on my overall health and condition of my heart.  The vasovagal reactions I've been having while running are not a concern and I should keep on trucking.  I celebrated with a 16 mile run.  Started out in terribly hot and humid conditions, but after mile 3 the temp dropped and skies opened up with light rain.  It felt great and I threw in some fartleks at the end, but no idea how fast.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.502.500.000.0010.00

Mixed in some faster work during an easy 10 miles.  Weather is becoming much more favorable.  More job interviews this week.  It feels like my unemployment will be coming to end shortly.

Weight: 0.00
Comments
From steve ash on Mon, Aug 16, 2010 at 13:14:48 from 98.202.75.78

Glad to hear that:) I'm still looking but making the best of my time.

From Bob on Mon, Aug 16, 2010 at 13:18:57 from 65.101.166.191

Yes, but I've been wrong before though! You're right, unemployment is a blessing and curse of sorts, but for the most part a blessing when considering the free time for family, hobbies, and running.

From jtshad on Mon, Aug 16, 2010 at 14:54:27 from 204.134.132.225

Great running, good luck at the interviews.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

All easy 15 miles.  Felt tired the last mile, but overall a well paced run.  Planning to jump back into higher mileage after my break last week.

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

All easy

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.000.000.007.00

All fast

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

Slightly faster than easy

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

Easy long run at a slightly faster pace than the usual easy.  Got tired the last 2 miles, but it was humid as all get out and I was sweating like a dog.

What a week.  I was hoping to bank more miles, but was watching the kids most days as my wife worked at her Discovery Toys booth at the Iowa State Fair and most of my free time was filled with finding employment.  The good news is I finally received a job offer on Thursday!!!  Decided to accept the position on Monday and then plan for the relocation.  Still a little stressed because I keep thinking something might happen to blow the whole deal.  As you can tell, I've become extremely paranoid during my unemployment.

Weight: 0.00
Comments
From Kam on Sat, Aug 21, 2010 at 18:39:11 from 68.66.163.179

Congratulations on the job. Sympathies on the relocation. Moving is a major pain in the backside...but then, you are a runner so you're probably used to that. Nice mileage this morning.

From Bob on Sat, Aug 21, 2010 at 22:07:27 from 65.101.166.191

Thanks Kam. I have an 11 yr. old that is going to have a hard time with the move. It wasn't what I planned, but these are the days of "gotta do what you gotta do". You know?

From rockness18 on Sat, Aug 21, 2010 at 22:10:10 from 75.16.163.4

Congrats Bob! Where are you relocating to?

From Bob on Sun, Aug 22, 2010 at 16:41:12 from 65.101.166.191

Thanks Dave. Springfield, IL which is about 4.5 to 5.O hrs SE from Des Moines and about an hour or so NE from St. Louis.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.500.250.0015.00

Ran 15 miles before lunch.  All at an easy pace with the exception of the last mile, which I finished Van Aaken style (progressively faster).  I felt light headed and flushed of energy the first 4 miles.  Felt like the last 3 miles of a marathon, but without the soreness.  Thought I would bag the run, but then all that subsided and I finished feeling fine.  I think my blood sugar was dropping after eating breakfast beforehand about an hour or so.

Accepted the position in IL today and will being moving there within the next month.  Finally will be working again!!!  That is a good thing, right?  Yeah, work is good.  I think.

Weight: 0.00
Comments
From jtshad on Mon, Aug 30, 2010 at 17:04:39 from 204.134.132.225

Corry for the being late, but congrats on getting the position!!! Where in IL and doing what?

I will call you to talk. Again, big congrats!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.500.000.0012.00

6 miles on the mill in the afternoon and then 6 miles on the mill LATE!

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

Easy 6 miles on the mill while the little one takes a nap.  Have I mentioned that I hate the mill during this time of year.  I can't stand it even when it's raining out or 100 degrees.  When the snow is flying, that's when I don't mind.

Still working out the details of the relocation.  Krista and I plan to make a trip down for house hunting.  My tenative start date is 10/1. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.250.250.0010.00

Easy progression run on the mill again while our youngest one takes a nap.  I really wanted to snuggle up and take a nap as well.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.301.000.000.0015.30

Mostly easy run, but was a little faster than usual and did a few surges.  Getting hot and humid again.  Leaves are starting to fall already.  Bummer. 

I hope to rack up more miles this week and have a solid Sept. before a mary in October.  Last week fell apart as I was busy with house related stuff and was out of town by Friday.  I can feel the stress level increasing.  Need to make running a priority as it helps keep me balanced. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

Waited until the storms cleared off before hitting the trail for 12 miles.   One mile was faster, but not sure how fast.  Legs felt dead the last 3 miles.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.500.000.0012.00

Another 12 miles finishing fast.  Beauty of a day.  Now it's house chores to get the place ready for sale. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.250.250.2512.00

Last mile progressively faster.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.252.000.750.0016.00

Easy run mixing in some faster paces during second half.  I was going to do 20 miles, but my right leg has been complaining all week.  This morning my right hamstring sent out a few bites so I slowed down and decided to shorten the run.  It was feeling much better once it warmed up, but I had to be careful not to overstride.

Weight: 0.00
Comments
From rockness18 on Sat, Sep 04, 2010 at 17:25:40 from 69.183.231.193

Nice running this week. When's the move? Where will you be living? What's your new position?

From Bob on Sat, Sep 04, 2010 at 19:03:26 from 70.58.141.75

Thanks Dave. I've been stuggling to find consistency and the relocation plans has played havoc with scheduling. I start 10/1 in Springfield, IL working as a Sr. Investment Analyst.

From rockness18 on Sat, Sep 04, 2010 at 19:20:33 from 69.183.231.193

Congratulations on the new job, yet relocation brings with it many challenges (having relatively recently relocated my family as well)- so I'll be keeping you in prayer.

From Bob on Sat, Sep 04, 2010 at 19:21:21 from 70.58.141.75

Yes, thanks for the "support".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

The plan was to run 15 miles, but I felt like exploring a bit more because the conditions were excellent outside.  Pushed the pace during miles 13-18 and the final mile.  I hardly wear a watch anymore so all I know is it was faster than normal.  Now it's family time.

Weight: 0.00
Comments
From JimF on Tue, Sep 07, 2010 at 09:16:12 from 68.46.211.156

Wow! Nice run.

From jtshad on Tue, Sep 07, 2010 at 15:07:37 from 204.134.132.225

Great run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Nothing fancy.  Last mile was faster than the rest.  It felt better than expected given the run yesterday.

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

Another twelver with the last mile faster.  Felt like a million bucks today with 53 and sunny conditions.  I need to lose about 10 lbs to have a good race late in Oct. 

Weight: 0.00
Comments
From Kelli on Wed, Sep 08, 2010 at 18:50:15 from 71.219.102.155

Perfect running weather! Best of luck with the weight loss, not my favorite thing!!! I like ice cream way too much.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Ran around the neighborhood doing all kinds of goofy loops.  Did the guy thing and made up some nicknames for running mileage.  Came up with these while running today.

8 = Snowman

9 = Jimi 6

10 = Dime

11 = Snake Eyes

12 = Twelver

13 = Baker's Dozen

14 = Charlie Hustle

 

Weight: 0.00
Comments
From Tom on Fri, Sep 10, 2010 at 13:34:05 from 67.199.180.90

Just happened to stumble across your blog today and noticed the nicknames. Nice! Kinda funny what kind of things can pop into your head during a run. But I was just wondering...so is anything below 8 not worthy of a nickname? What about 15+?

From Bob on Fri, Sep 10, 2010 at 15:29:10 from 70.58.141.75

All are worthy a nickname! Just decided to start at 8 and could only think of these, but I usually call 5 miles "nickels". I simply lost my creativity at 15.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A ho-hum twelver on a bike path.  Mixed in some faster stuff during the second half, but just wanted to be done today.  My mind was a total blank most of the time.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.501.500.500.5017.00

Long run with some faster miles mixed in during the second half trying to trick the legs into thinking it was closer to 20 miles.  Everything felt really good until mile 15 when I started to get some random aches in my lower hamstrings and left achilles.  At first I thought I over did the speed, but then all the aches went away and I had a solid feeling during the last mile.  Kind of strange.

Weight: 0.00
Comments
From JimF on Sun, Sep 12, 2010 at 22:01:09 from 68.46.211.156

Very nice week of running. Glad to hear all the pains go away. I have had issue like that before. Not sure what is going on but good they didn't stay with you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.000.000.000.0024.00

I took the past two days off so I thought I'd push the distance today.  Kept everything at a normal pace (in the 8s) and drank water throughout.  It was a slug fest at miles 19-21 since I didn't take in any fuel.  Thankfully it got a better during the last few miles so I didn't walk it in.  Pretty tired now.

Weight: 0.00
Comments
From jtshad on Tue, Sep 14, 2010 at 18:34:59 from 204.134.132.225

Wow, awesome run! Nice job pushing to near marathon distance!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.001.001.000.0014.00

12 miles at normal paces during the first half and then pushed the pace more during the second half mixing in some fartleks at various speeds.  Legs were stiff during the first mile, but had good zip during the rest of the run.  I think eating a solid meal last night was key to the recovery.

Jogged and walked 2 miles with Claire.

Weight: 0.00
Comments
From steve ash on Wed, Sep 15, 2010 at 13:58:46 from 144.35.254.5

Bob, Great effort in consistency bud..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Intended to go my usual 12 miles, but after a bathroom stop I felt clammy and dizzy so I turned around at 4 miles.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.002.001.000.0020.00

Only thing worth noting is I mixed in some speed play and I hit a bad spot during miles 16 and 17 that eventually subsided.

Weight: 0.00
Comments
From jtshad on Fri, Sep 17, 2010 at 14:50:50 from 204.134.132.225

Dang, you are master of the long run lately...great job!

How are things with the job and move coming along? Don't you start soon?

From Bob on Fri, Sep 17, 2010 at 14:53:30 from 70.58.141.75

Thanks Jeff. I start Oct. 1 so I'm trying to take advantage of the free time with these longer runs. Job reality is right around the corner though!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

A real struggle today.  Just wasn't into running and the heat/humidity made it really tough at the end.  I just wanted to sit down in the shade after this one.

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

A hilly 15 miles.  Felt a little bit better, but was sweaty mess at the end because of the humidity.  Felt good and tired at the end.

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

Had to stop and walk a few times because of stomach cramps.  My feet were complaining about the string of 15 miles this week.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.800.000.750.0012.55

Better day temp and humidity wise.  Ran really easy and enjoyed the trip more than the past couple of days.   Included a fast quarter down to 10K pace during the last 3 miles.  Focused on staying relaxed and effortless during the whole run.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.750.250.0020.00

Absolute perfect day for running!  Suppose to rain tomorrow so I did 20 today.  Mixed in a faster quarter during each of the last 4 miles.  I felt pretty good overall and probably could have stretched it out a bit more, but had to get back home.  4 more weeks until the marathon. 

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

An easy snowman on the TM.  A little faster at the end.

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

12.4 easy

1.6 fast during last 4 miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

13.5 easy, but pushed the pace faster after 10 miles.

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

12 miles easy with a Van Aaken finish over the last mile.

Weight: 0.00
Comments
From Dave S on Wed, Sep 29, 2010 at 18:36:42 from 4.254.224.112

Looks like you're getting in some good mileage. Anxious to see how you do in your upcoming marathon

From JimF on Wed, Oct 06, 2010 at 20:39:46 from 12.189.93.2

So what is a Van Aaken finish? Nice run.

From JimF on Tue, Oct 19, 2010 at 17:13:31 from 68.46.211.156

How's everything going? Haven't seen any updates in awhile.

From Bob on Wed, Oct 20, 2010 at 19:52:44 from 173.9.243.58

I'm still wandering the earth!! I'm in a temp housing set-up with my new job. The work computers block this site and I don't have the laptop with me. Wife won that one discussion :(

I'm racing this Sunday, but the stresses of moving, new job, relocating family, selling house etc. have cut into my running the past 3 weeks. Not sure how I'll do, but had a good 20 miler last week. I know I'm heavier than typical though. Should be an interesting ride!

From JimF on Thu, Oct 21, 2010 at 11:15:17 from 68.46.211.156

Good luck with the race this weekend. I'm sure you will do great. You have a big base established from all those miles. You do have a lot going on in your life right now. Where are you moving and how is the new job?

From rockness18 on Sat, Oct 23, 2010 at 14:44:20 from 75.16.162.204

Hope all is well! Look forward to you logging in again once your settled.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.000.000.0010.15

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.510.000.000.0020.51

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.110.000.000.007.11

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.950.000.000.006.95

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.000.000.002.75

Weight: 0.00
Race: On the Road for Education Marathon (26.2 Miles) 03:11:59, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.2020.000.000.0026.20

Participated in the 12th annual On the Road for Education Marathon in Mason City, IA.  More than likely the last marathon I'll run in Iowa since we have relocated to Springfield, IL.  Anyway, instead of recording split details, I'll just summarize the highs and lows.  The day was cloudy, humid, with starting temps in the low 50s.  I ran very well the first half with the only setbacks being a 1 min bathroom break at mile 5 and running about 3 miles on gravel road.  Running on gravel is a bit tricky and kind of like running in sand.  I was wearing flats and stepped on a rock which jabbed into the ball of my left foot.  It got better as I ran, but this would come back to haunt me later.  I crossed the first 13.1 mi in 1:31:30.  During the second half I gradually started to fade.  The course was interesting because it covered all kinds of terrain, trails, and roads.  So the scenery was always changing.  A cold wind started to blow through during the second half.  My arms were getting a bit chilled.  Around mile 16 the ball of my left foot started to burn at the spot where I landed on the rock.  It felt like an extreme case of "hot foot" that just got worse and worse with every step.  A couple miles later I was going to call it quits.  I slowed down and tried to change my foot landing, but it was still burning terribly.  Then a bit later it gradually got a little better or I just dealt with the pain better.  At mile 23 I was mentally drained.  Legs were still moving pretty good, but I had a hard time picking things up.  I stopped looking at my Gramin and decided to just stay comfortable, as much as possible, until the finish.  Surprised I ended up 4th overall and winning my age division for the first time.  Yes, it was a small race, but I still got my first trophy!!  Overall, I feel really good about the effort considering the injury, heavier bodyweight, and all the stuff going on in my life.  I obtained my "C" goal with a BQ, but more importantly I recharged my running as I slowly got my life back on track this year. 

Weight: 0.00
Comments
From JimF on Sat, Oct 30, 2010 at 16:37:22 from 68.46.211.156

Great job on the race especially considering the issue with your foot. I hope that it doesn't cause any problems later. Glad to hear that things are settling down for you. You are not going to be too far away now so maybe we can schedule a race to run together some time. Congrats on winning your AG and the BQ!

From Rob Murphy on Sat, Oct 30, 2010 at 18:02:27 from 24.10.248.6

That sounds like a good race to me. As you know, all marathons have their high points and low points and it sounds like you plowed through the low points in fine fashion.

Always nice to bring home some hardware! Congrats and good luck on the move.

From rockness18 on Sat, Oct 30, 2010 at 19:37:39 from 75.25.96.223

Great time, especially considering this past year for you. Always inspired by your focus and determination- the trophy is a nice bonus!

From Bob on Sun, Oct 31, 2010 at 10:24:12 from 173.9.243.58

Thanks for the kind words guys.

From Dave S on Sun, Oct 31, 2010 at 16:18:15 from 4.254.224.133

Great job! Congrats on the AG win and 4th overall. Glad to hear that things are getting back on track for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ball of left foot is still injured so I walked an hour.

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

More walking, but at steep incline on TM.

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

Left foot is getting better.  Walked and jogged during this session.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

Life is getting back to normal.  Family moved to Springfield last week and I can build a regular running schedule again.  I plan to run only in the morning over most of the winter.  Did this session on the TM with hills since I don't know the area and it was pitch black.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.500.000.007.00

On the TM again, but mostly flat and slighly faster.  Feeling good already.  Plan to run a spring marathon in IL next year.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

TM with hills program.  I think I'll alternate with a hills program every other day with a pick up in duration and then slope over the next couple of months.  Then in Jan. or Feb start running longer everyday.  Just need to drop the bodyweight and I'll have a really good result in April.  My motivation is building, feels like a really good distance runner is trapped inside. 

Weight: 0.00
Comments
From Kelli on Wed, Nov 10, 2010 at 19:20:15 from 71.219.65.246

I am LOVING your outlook and I am sure that you are right (although I think you are already pretty dang fast).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran all of these about MP + 30-45 sec. outside before darkness.  Wonderful run.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Got up late so cut the run short. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Hills routine on the TM before work.  I'm really excited about the future again.

Weight: 0.00
Comments
From rockness18 on Thu, Nov 18, 2010 at 21:58:45 from 69.183.230.114

Good to hear!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Speed and slope progression routine on TM before work.

Weight: 0.00
Comments
From rockness18 on Fri, Nov 26, 2010 at 17:45:27 from 69.183.232.138

Are you still running?

From Bob on Mon, Nov 29, 2010 at 09:58:00 from 163.191.30.14

Yes, still running, but haven't reported in a while eh? Definitely, not as much, but still plugging. I'll try to update my numbers soon.

From rockness18 on Tue, Nov 30, 2010 at 17:26:22 from 69.183.232.138

Good...hope work's going well.

From jtshad on Thu, Dec 16, 2010 at 10:24:25 from 204.134.132.225

Have a very Merry Christmas!

How is the new job and new location?

From Bob on Fri, Dec 17, 2010 at 10:02:09 from 163.191.30.14

Hi Jeff. Job is going well and family is all here now settling in. House back in IA is still on market so we're leasing until that is sold. I hope all is well with you. I'm running, but have been one lazy blogger as usual. Merry Christmas and blessings for the new year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

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

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

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

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

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

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

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

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

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

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

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

Ran this one in shorts and a t-shirt outside!!! 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2126.5345.505.000.752177.78
Weight: 0.00
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