So we run

Christie Clinic Illinois Marathon

Previous YearRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesBob's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth View
Graph View
Next Year
JanFebMarAprMayJunJulAugSepOctNovDec
200820092010201120122013201420152016201720182019202020212022
15% off for Fast Running Blog members at St. George Running Center!

Member Since:

Aug 10, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

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

Short-Term Running Goals:

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

Long-Term Running Goals:

Lower bodyweight and complete some more races.

Personal:

Hooked onto running in 2005 after years of mostly powerlifting.

 

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

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

Miles:This week: 28.70 Month: 158.42 Year: 158.42
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2422.6042.705.750.752471.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Out on the trail all geared up for the colder weather.  The wind was the pits, but the roads were clear so I didn't have to worry about falling.  Felt tired by the end.  You really have to fight for endurance everyday or it leaves very quickly.

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
11.150.000.000.0011.15

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

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

Snowing outside so I did these on ye old mill.  I don't mind the mill, but it can get really tough when bumping up the incline.  I read that Michael Wardian trains on the mill by going to a 15% incline and running hard for 50 minutes.

Weight: 0.00
Comments
From jtshad on Sat, Jan 08, 2011 at 11:17:22 from 69.20.183.178

Welcome back, good to hear from you again!

From Bob on Sun, Jan 09, 2011 at 12:43:05 from 99.148.144.93

Hi Jeff. Back from my usual yearend hiatus from the blog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

The Mrs. was out of town this weekend so I stayed indoors and ran my miles on the mill again.  Mixed it up with progressive pacing and incline.  Sweating like crazy afterward.  Now time to hangout with my daughters.

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
11.000.000.000.0011.00

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
7.100.000.000.007.10

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

2 x 7 miles before work and before bed.

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

7 miles before work

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

All these on the mill w/hills while watching the movie 2012.  Nothing but silly eye candy, which is exactly what you need on the mill!!

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

Finally got outside for a run.  Kind of windy, but at least it was a cross wind.  Ran most miles in the low 8s.  Feel myself slowly making progress.

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

On the TM before work.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

On the TM before work.

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

On the TM before work.

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

Shorts and tanker weather.....INSIDE!

Weight: 0.00
Comments
From rockness18 on Fri, Jan 21, 2011 at 23:14:18 from 75.11.48.90

Looks as though you're getting well acquinted with the TM...can't wait to get out again!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

On the mill and done in 1:16.

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

In Boston, MA on business.  Ran 6 mi on the mill before bed at the Marriott.

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

Busy day of meetings and too cold to run outside (-4 F) so I hit the mill early and late for 13 mi total. Awesome fitness facilities at this hotel.  I'm staying at Marriott more often.

Actually saw a couple hearty souls running outside today.  I really like Boston.

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

Last day in Boston.  Ran 6 mi early before morning meetings.

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

Tired and woke up late so only got 5 mi done before work.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Legs felt lively this morning.  Still on the mill due to snow, dark, and cold.  YUCK!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

Woke up a bit late so only got thru 6 mi before work.

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

First longish run in a while.  Finally ran outside again, but there is still some snow to deal with in some places. Pace was a better than I would have expected given all the running I've been doing on the TM.  Done in 2:05 (8:20 avg).  Hope to get closer to 70 miles next week.

Weight: 0.00
Comments
From Karen on Mon, Jan 31, 2011 at 22:50:50 from 69.171.160.47

Nice mileage today!! Jealous you were able to get outside--Denver was pretty much closed down today and schools are cancelled for tomorrow...sigh...Great run!

From JimF on Sun, Feb 06, 2011 at 16:24:08 from 68.46.211.156

Nice run! It is always nice to get out this time of the year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

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

Wow, huge blizzard here caused my TM to stop when the lights flickered.  Cut this one short and hunkered down!

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

Did this run after shoveling about a foot of snow off of the driveway.  Felt terrible with tired back and left hammy.

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

The weather is for the birds and I'm still a bit tired.  Crabby too!

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

Not into running this week can you tell?

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

 Broke this into two runs on the TM.

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

Feels like I'm coming down with something. Mentally checked out.

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

Sick with Pink Eye and sinus issue.  Fun times.

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

Feeling about 80%.  Antibotics are playing havoc on my endurance.

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

Finally getting a decent feeling once again.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.302.000.000.0015.30

Feeling much better.  Had the day off so I ran these before lunch on the mill.

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

Broke it up into 2 runs, one outside and one inside.  The treadmill pace is spot on with outside pace.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Ran 8 before work and 4.1 after.

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

Ran 8 before work and 4 after.  Getting warmer outside and snow from the blizzard is almost gone.

Weight: 0.00
Comments
From Kelli on Tue, Feb 15, 2011 at 23:07:57 from 71.219.84.215

HEY, welcome back!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran 7 before work.  Off to Chicago tonight to leave for Costa Rica tomorrow. Really excited about this trip and the heat!!

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

First run in Costa Rica and what a beauty.  Loved the sun and heat.  Stopped to watch a triathlon taking place at our resort during the run.  They were stretched thin on volunteers so I helped guide runners on a turn once and while. Inspiring to watch the leaders screaming towards the finish.  Some serious competition participated.

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

Another earlier morning run before all of the activities and heat gear up.

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

Back home in IL again.  I miss the warmth already.  Good to be back and on a firm schedule though.

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

Some faster paces mixed in, but I don't recall how much.  It was cold and raining out so I did these on the TM.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.800.000.000.0012.80

Faster pacing the during the last 5 miles.  Trying to get on a better schedule.  Need some consistency!

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

Ran 8 early before work and then 5 during the lunch hour on the gym's TM.  Did hill work during the 5.

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

Another two-a-day, but the 5.2 right after work was done progressively fast down to around 10K pace.

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

Completed 7.5 early before work and then 5.5 before eating lunch at my desk.  Feeling some tiredness and my middle back is stiff.  Had to be expected with the aggressive jump in miles this week compared to the last several..

Weight: 0.00
Comments
From rockness18 on Fri, Mar 04, 2011 at 20:10:12 from 75.16.160.230

Bob, how goes it? Just checking in. Looks like we've had a similiar winter- I ramped it up this week as well and my achilles are screaming. Hope things are well with you, job, faith, and family.

From Bob on Fri, Mar 04, 2011 at 22:51:37 from 99.37.51.166

Hi Dave. Yes, just trying to get back to a better running schedule. Not sure why I loaf off because it just means going through more aches and pains than usual as the mileage climbs. My calves and back have been complaining this week. Trying to lose the weight I put on from the stress I had over the past 2 years as well. How are your classes going? God Bless.

From rockness18 on Fri, Mar 11, 2011 at 11:13:21 from 75.16.160.230

Classes are going well. I only meet for 2 weeks during the year and then am given projects that will culminate with a 200 page thesis paper at the end of 3 years- I think only 50% graduate due to the final paper. I'm in need of shedding 6-8 pounds myself somehow over the next 5 weeks- we'll see.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ran 8 this morning in slightly warmer weather.  Could tell rain was moving in by the humidity in the air. 

Ran 4 right after work on the TM while it rained out.  Didn't feel like running any further.

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

Out early on a cold morning.  Felt crummy around the 1.5 hr mark and then better from there, but then felt crummy the last mile as I had a strong head wind.  Most miles this week since last September.  Now to carefully keep it up.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.050.000.000.0014.05

Easy 8.55 in the morning and then a faster paced 5.5 during lunch.  I believe it's the TM that is aggravating my middle back a bit. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.500.000.000.0020.50

Over distance day, all easy miles with the exception of a fast finish the last mile.  Felt really good once the legs warmed up.

Weight: 0.00
Comments
From jtshad on Wed, Mar 09, 2011 at 11:49:46 from 204.134.132.225

Nice run and good job on the last mile. What are your racing plans this year, only the Illinois marathon?

From Bob on Wed, Mar 09, 2011 at 14:22:57 from 163.191.30.14

Thanks Jeff. The plan is to run two marys and a couple other races. I really want an improvement in time this year, but need more consistency and some more speed. I break down easy when I do the speed work though. However, have to remember the old saying "God chuckles when we make our plans". How's Kory doing? I've been thinking about him.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

8.5 before work and 5.5 before lunch.  All real easy because I felt flat. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.450.000.000.0021.45

AM: 8.5 mi before work, included a few easy surges

Lunch: 5.65 mi on the mill, 2-3 min steep hill climbs (8-10%) and faster finish down to mid-6

PM: 7.3 mi on the mill, faster second half down to low-7

Just trying to work in my schedule as many miles as possible.  Legs feeling alright, but my mid-section (inluding my back) is tight the first 2-3 miles.  I think the mill makes it worse.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM: 8.5 mi easy run before work on a cold morning.  Legs had pep the first 3 mi and then quickly got heavy.  Suppose to warm up this weekend! 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.001.000.5015.00

AM: Taking care of the little ones this weekend so ran 8.5 mi on the TM at home.  Hopefully can get another run in outside later.  Beautiful weather.

PM: Ran on the TM again for 6.5 mi.  Last 1.5 at tempo and about 10K pace.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.550.001.000.0014.55

All miles were at a little faster pace than usual and last mile of the day was down to 20K pace at low-6s.  Feel myself recovering more quickly.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.250.001.250.0020.50

AM: Ran 8.5 mi in complete darkness the whole time thanks to daylight savings time.  Really felt tired afterwards as well.

Lunch: Ran 6.0 mi easy on the TM at the club.  Made the mistake of having a "fun size" Payday bar right before going for a run.  Big time sugar crash during the third mile.  Felt bad during that stretch and then stabilized.

PM: Ran 6.0 with 1K at tempo pace mid-6s.

Weight: 0.00
Comments
From jtshad on Wed, Mar 16, 2011 at 10:15:46 from 204.134.132.225

Wow, a triple day! Dang, you are really piling up the laundry!

From Bob on Wed, Mar 16, 2011 at 10:44:47 from 163.191.30.14

LOL! I've resorted to doing all the laundry to keep the Mrs. happy! Can't wait for those shorts and singlet days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.750.000.750.0014.50

AM: 8.5 mi before work.  Tried to stay really comfortable because legs were stiff.  Really wish I was about 30 lbs lighter.

PM: 6 mi before lunch.  Great weather with sun and temps in the upper 50s.  Really looking forward to warmer mornings as well, but that will be a while.  Ran fast for around 0.5-1.0 mi near the end.  No watch, just did it by feel.  Surprised I didn't see more runners out.  Come on people!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.301.000.000.0020.30

AM: Terrific morning for a run.  Just needed some sunshine!  Did 8.5 mi all easy.  Legs felt recovered this morning, but should be careful because my lower legs were a little grumpy in spots.

Lunch: Quick 5 mi between meetings.  WINDY!

PM: Dropped my daughter off for volleyball and I went for another run.  6.8 mi

Weight: 0.00
Comments
From Dave S on Thu, Mar 17, 2011 at 20:49:21 from 4.254.216.253

Man those are some big numbers your putting up. When is your marathon?

From Bob on Fri, Mar 18, 2011 at 08:09:02 from 99.37.51.166

Hi Dave. Just trying to make up for lost time and lose the lbs, that's my best form of "speed training" at this stage! Marathon is the last weekend in April.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.500.000.0013.00

AM: Went out the door this morning and it started to sprinkle.  Turned around and went back inside to run on the mill, but decided to throw on a coat and deal with possible rain.  It's tough going back on the mill after being outside.  Really easy 7 mi.

Lunch: A couple easy progression runs inside on the mill since it was raining and colder outside.  Being wet is ok, being wet and cold stinks!  6 mi 

Weight: 0.00
Comments
From Rob Murphy on Fri, Mar 18, 2011 at 21:40:33 from 24.10.248.6

Hey Bob - thought I'd hop over to your blog to comment. You know, Illinois is a hotbed of high school running. The York (Elmhurst) and Napreville teams are always among the nations' best.

If you were really serious about helping out with coaching I bet you could find something. Here in Utah we have more turnover than you might expect and it's not uncommon to find people who aren't teachers coaching. "Para-professionals" they are called.

I'd put together a running/coaching resume and send it to local principals and athletic directors.

Hope this helps. Send me a private email if you need to.

From Rob Murphy on Fri, Mar 18, 2011 at 21:45:35 from 24.10.248.6

One more quick thing...

Maybe introduce yourself to local coaches and volunteer to work at track and cross country meets.You have no idea how many people it takes to run a good track meet - or maybe you do? Might be a good way to get your foot in the door.

From steve ash on Sat, Mar 19, 2011 at 11:27:13 from 64.134.223.22

Bill Bowerman once said; "There is no such thing as bad weather, only soft people."

The treadmill is great but does not build strength. Good call on getting out there in spite of the elements.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.350.000.000.0020.35

Helped clean up the house a bit and then hit the road for 20.  Took a trip around the lake.  Temp was perfect and the sun was out.  I had GI issues early on though thanks to pizza I had last night.  Also disappointed I couldn't hold a better pace the last 5 miles.  I was running straight into a strong wind though.  I just wanted to be done with this ride.  Avg pace 8:30

Weight: 0.00
Comments
From JimF on Sun, Mar 20, 2011 at 20:09:54 from 68.53.178.242

Nice job on the 20 miler! I hear you on the wind. It has been pretty constant here as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.700.001.000.0021.70

Ran 3 times today for close to 22 mi.  One mile was done at tempo.  Terrific weather day.  Shorts and t-shirt all the way.  Legs felt good and I wasn't dragging on the last run like I was last week.  Probably because I did this on a day after a rest day.

Weight: 0.00
Comments
From steve ash on Tue, Mar 22, 2011 at 02:29:31 from 67.166.103.179

Glad to hear your having good miles and good times. Keep those miles rolling:)

From Bob on Tue, Mar 22, 2011 at 12:07:13 from 163.191.30.14

Thanks Steve. Sunny warm weather makes a big diff some days eh? Trying to drop weight so I'm logging as many miles as possible. It's working, but will take time. Why is it so easy to put it on?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.600.000.000.0014.60

A couple butt draggers that added up to 14.6 mi. 

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

8 + 6 mi  Legs felt better the second run.  Feeling like I'm not eating quite enough. Weather has been terrific the past several days.  Planned a third run, but bagged it to be cautious.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.004.500.000.0020.50

AM: 8.5 glorious miles during a 30 dg windy morning.  It was 65 dg at this time yesterday!  Bundled up in all the mismatched garb and hit the road.  Thought about turning around 100 yards from the house, but remember Ron Hill saying "go at least one mile, then decide".  Pushed the pace on the way back, but not sure how fast.  No watch.  Focused on comfortably fast. 

PM: 2 x 6 mi Like this morning I did a neagtive split for each run.  First 6 mi was a progression run (incline and speed) on the mill.  Some running done at faster than MP, but counted it as MP.  Felt better than I expected.  We'll see what tomorrow brings though.

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

2 x 6 mi Ran 2 mi at MP during the second run, which took place on the mill.

Weight: 0.00
Comments
From rockness18 on Fri, Mar 25, 2011 at 20:48:49 from 75.16.160.230

You've been logging some serious miles- nice job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Outside run of 18 mi.  Terribly windy and cold so I had to wear plenty of layers.  Picked up the pace slightly during the last 4 miles.  Now off to St. Louis for a short family weekend trip.  Plan to go to the City Museum.  Suppose to be a really fun place.

Weight: 0.00
Comments
From jtshad on Sat, Mar 26, 2011 at 10:39:28 from 69.20.183.178

Good run in adverse conditions. Have fun in St. Louis!

From Dave S on Mon, Mar 28, 2011 at 20:13:25 from 4.227.169.22

Nice job on the back to back 100s. Enjoy the trip.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.500.000.0015.00

8.5 + 6.5  Morning run felt pretty good even though it was cold and dark out.  Did an easy progression run for the second run with the last 0.5 at MP and a bit faster.  In a bit of a funk mentally, simple felt like a zero.  One of those "why am I here?" type days. 

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

8.5 + 6.5 mi

Both of these were easy progression runs with the second one faster.  Starting to get a little bit warmer out.  Goal is to hit 100 miles again, but at a slightly faster avg. pace for the week.

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

8.5 + 5 + 6.5 mi

All easy running, picking it up a little during the back half.  I wanted to run a little faster, but my gut was telling me not to push it.  Not sure if this high frequency type running will be effective, but it's the only way to get in the miles while working full-time and spending time with family.

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

8.5 + 5.5 + 6.0 mi

First run went really well.  Had a sugar bonk on the second run thanks to a small piece of cake an hour before.  Lasted about 2 miles, which is typical.  Last run was slow and easy most of the way, but faster on the back half.  Need to stretch.

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

Basically the same as yesterday, but a little slower.

Weight: 0.00
Comments
From JimF on Mon, Apr 04, 2011 at 11:22:34 from 68.53.178.242

Wow! You have been knocking down some serious miles. Great job!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Caring for the kids this weekend so couldn't make this a long endurance run.  Good thing because my legs were dull and felt very heavy today.  Probably wouldn't have made it much further.  Barely made it another 100 this week.  Now time to relax.

Food note, no more pizza the night before.  At least not from around here.  Nice potty dash up a hill though!

Weight: 0.00
Comments
From flatlander on Sat, Apr 02, 2011 at 15:17:48 from 76.31.26.153

Love the photo, is that your back yard?

From Bob on Sat, Apr 02, 2011 at 15:22:45 from 99.37.51.166

Man, I wish. That was taken at the resort Playa Conchal in Costa Rica. Wife and I went there in Feb. It was as nice as it looks in the photo.

From jtshad on Sun, Apr 03, 2011 at 13:50:30 from 69.20.183.178

Man, another impressive mileage week.

From Bob on Mon, Apr 04, 2011 at 10:27:00 from 163.191.30.14

Thanks Jeff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Ran 2x for 14 mi.  All easy pace.

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

Ran 2x for 15 mi.  Again, all easy pace.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.500.000.750.2520.50

Ran 3x for 20 miles.  Last run was progression down to sub-10K pace.

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

2x slow and easy running.  Second run was a bit faster.  Bodyweight is coming down slowly, which should help a great deal overall.  Strange thing is my legs feel a bit faster on the second or third run of the day then they do on the early morning trot.  Wasn't that way before.

Weight: 0.00
Comments
From steve ash on Fri, Apr 08, 2011 at 11:34:54 from 76.23.2.151

I have had that happen also. Definitely a good thing as long as the morning run isn't slowed. Are you targeting any specific race. Your mileage is really up there. Good..

From Bob on Fri, Apr 08, 2011 at 18:50:17 from 99.37.51.166

Hi Steve. Running a local marathon at the end of April. I don't plan my races way ahead anymore because things pop up and we're watching our dollars. Yes, my morning run was slowing down a bit (1-3 min), but I'm trying get it back down closer. It's really tempting to go slower early in the morning though! Learning to take it real slow the first 1-2 and then ratchet it down a bit from there. I'm always afraid I'll blow a hammy or something so early in the day though so I don't push it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

Ran 2X today.  Mixed in a lot of fartleks, but no clock watching, just various distances at a steady controlled speed.

Weight: 0.00
Comments
From jtshad on Sat, Apr 09, 2011 at 11:57:24 from 69.20.183.178

Wow, you are a mileage hog lately. Hope all is well with the family, job, running, etc. Keep up the great training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.504.000.000.0020.50

Ran 1x long endurance run.  Started out slow first 2 miles then repeated 2 min. fast + 8 min. easy for the remainder.  No idea how fast the "fast" sections were so I just marked them as MP, but the last 3 were tough.  Focused on staying in control and relaxed.  It was warm and sunny.  I was wiped out and hungry at the end.  That makes 4 weeks in a row of 100 miles.  Making progress, but it comes slowly.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
54.000.000.000.0054.00

Total for the entire week was 54 miles.  I started it out on business travel and then came home to the Mrs. being very ill.  Schedule was blown up for the rest of the week as I took care of things around the house.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

1x run for 6 mi during the lunch hour.  Right leg is really tight first 2 mi, but then better for the remainder.  Plan to alternate short and longer days this week and then go short everyday next week before the race.

Weight: 0.00
Comments
From rockness18 on Fri, Apr 22, 2011 at 19:32:02 from 75.16.160.230

So, what's the race coming up?

From rockness18 on Fri, Apr 22, 2011 at 19:33:35 from 75.16.160.230

Oh, just looked to the left and saw "Illinois Marathon"- good luck! btw- I went to college in IL. A little cold, but loved my time there.

From Bob on Tue, Apr 26, 2011 at 20:38:46 from 99.37.51.192

Thanks Dave!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

Weight: 0.00
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
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

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

All slow on the treadmill.  Didn't want to deal with the wind and rain.

Weight: 0.00
Comments
From JimF on Tue, Apr 26, 2011 at 20:31:34 from 74.93.241.26

I hear you. We have been blanketed in rain for about a week. Hopefully it will break soon.

From jtshad on Thu, Apr 28, 2011 at 15:07:07 from 69.20.183.178

Amen! We must be getting old because I am just not up to facing the cold, wind and wetness anymore.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Out of town on business so I ran these really easy on the hotel treadmill.  Marathon is this Sat. and weather forecast is 50s with possible high winds.  No rain so I'm happy!!

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

No run today as race is tomorrow.  Just finished a super stack of pancakes with scrabble eggs for supper.  Might have found a prerace favorite, but we'll see what happens.

Weight: 0.00
Comments
From rockness18 on Sat, Apr 30, 2011 at 23:30:44 from 75.16.160.230

Had to look you up- congrats on the pr! Looking foward to the report.

From Bob on Sun, May 01, 2011 at 09:50:01 from 99.37.51.192

Thanks Dave. I should have a report out today.

Race: Christie Clinic Illinois Marathon (26.2 Miles) 03:05:32, Place overall: 58, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

I finished the 3rd annual Christie Clinic Illinois Marathon, my first Illinois marathon since relocating here for a new job last October and a marathon PR by one minute.  Since it was held in Champaign-Urbana, which is about 1.5 hours away, we decided to go the cheap route and drive there the morning of the race instead of staying in a hotel.  So my wonderful wife got up with me bright and early at 4 am and we packed our sleepy kids into the van for the short trip northeast.  Due to traffic, Krista dropped me off near the race location about 30 min. before the start, which gave me just enough time to hit a porta-john along the way before heading to the starting line.  Found out later the rest of the family went off to eat a quick breakfast before coming back to watch the race.  As for weather, it was mostly cloudy with winds of 15-25 mph throughout the entire race.  At the start, the temperature was 50 dg. and climbed to 60 dg. over the next three hours. With the exception of the winds, it was perfect conditions for a race.  From a stage near the starting line, Frank Shorter wished all the runners well and said “let the wind push you all quickly to the finish”, that was cool and I got a bit of an inspiration surge recalling pictures of him running for gold in the Olympics.  The gun was fired and the wheelchair division was let out for a one minute lead before the runners.  I was really excited for some reason, so I decided to tag along with the 3:10 pace group for a short while so I didn’t blast off.  Here are my times at various points in the race:

First 10K – 42:04 (6:47 avg) The first 10K was mostly uneventful.  I was feeling good and battling with the wind.  I never thought I’d say this, but I was thankful there were plenty of turns.

13.1mi – 1:29:32 (6:50 avg) Had to battle a nasty headwind out in the open for a while, but then entered an older residential section, which provided ample protection from the wind.  Almost felt as if the wind was gone completely or we had a tailwind during this part.  I did notice that the Garmin showed me running long by about 0.2 mi and that worried me a bit.  I don’t know why, because I was working the tangents.  Hopefully I can bring that difference down.  I took in a GU packet at mile 8.

20mi – 2:17:57 (6:54 avg) The last seven miles were a battle and I knew the party was just getting started.  Of course, the winds were still howling and it felt like every time I took a turn a head wind was there to greet me.  Let’s just say I winced plenty of choice words every time I took a turn, but really was grateful for the turns at times.  I was also still long by 0.2 mi according to the Garmin and my legs were really tired.  I was thinking to myself “I didn’t need the extra distance today and why didn’t I do more 20+ miles in training?”  Negatives were spinning in my head and some anger was building in my gut.  Not good because I should be feeling confident that I can still break 3 hrs.  I took in some GU somewhere during this stretch.  Krista said they tried to get my attention at mile 15, but I was in a total zone and didn’t see them.

Final 10K – 47:35 (7:40 avg) As usual, I lost my sub-3 during the last 10K.  I never saw sub-7 pace the rest of the way as the legs would just not go.  I took in another GU, but think I needed a much bigger sugar boost and mentally was still plagued with negative thoughts.  A couple younger runners passed me up during this time, but nobody older than me (a small goal I have as I get older!).  Actually, I didn't run slower than a 7:30 mile during this last stretch because I ended up running over by 0.2mi.  I asked a couple other runners if they came out long for the course and they did as well.  Bound to happen since it’s fairly new race, but plan to give the RD a heads up to double check. I would have come in around 3:04 at the finish.

My final placing was:

Overall  58/1885

Gender  53/1184

Age  4/172

So I ended up attaining my B goal with a PR and will have to wait for that sub-3.  I’m turning 40 this week so I’m glad to be still improving, albeit slowly, and I still have a fire in the gut to improve some more.  I was called out as “big guy” several times during the race, which might be a big hint that I need to lose some more weight.  Anyway, the race organizers put together a good race and the volunteer support was excellent.  I hope they can keep this going since, Lord willing, I plan to run it again.

Weight: 0.00
Comments
From jtshad on Sun, May 01, 2011 at 19:42:16 from 69.20.183.178

Congrats on running a strong race and getting a PR! Another guy about to join the cool Master's club!

From Dave S on Mon, May 02, 2011 at 17:36:20 from 4.254.216.47

Nice job. That wind can make it tough. Congrats on the PR

From Tracy on Mon, May 02, 2011 at 20:19:03 from 173.24.38.54

Congrats on a great race! Looks like it was a PR, right? With the wind as it was, that's fantastic!

From rockness18 on Tue, May 03, 2011 at 06:16:54 from 75.16.162.210

Nice job "big guy". Way to battle the wind and gut it through the pain and negative thinking patch. Impressive to pr following such a tough winter + the many life changes you have experienced in the past year. Keep up the good work and welcome to the 40 club! I haven't figured that final 10k out at all either.

From JimF on Wed, May 04, 2011 at 14:49:02 from 68.53.178.242

Great job on the PR especially in the win! Really getting close to that sub-3. I have ran all of my PRs since turning 40 so you still a lot of room for more improvements. Sounds like a pretty good race. I might consider that one for the future.

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
64.000.000.000.0064.00

Recording all the miles for the week today.  Ran 9 times Mon-Sat.  I've been a lazy blogger, but think it's healthy to check out sometimes and just run.  Took it easy all week and worked out some kinks via PT and massage.  Make progress, but still a bit sore.  Would like to work up to higher miles again, but not keeping a firm schedule.  Besides I'm now in the 40+ league.  We'll see what next week brings. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
74.250.000.000.0074.25

Total miles for the week.  Longest run was 15.25 miles.  All running was done at an slow to easy pace.  Having some issues with my right leg so started to incorporate lower body weight training 3-4 times a week.  Nothing serious lifting wise.  Lighter weight and long sets of 3-4 exercises.  After one week it's making a difference, but legs were definitely more tired than usual by Saturday.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
82.000.000.000.0082.00

Total miles for the week.  Longest run was 15 miles.  All running was done at an slow to easy pace.  Issues with my right leg have already dissapated since I started lower body weight training 3 times a week.  I'm feeling stronger and faster as well.  I'll try to bump up miles again next week.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
88.000.000.000.0088.00

Reporting total miles for the week. Longest run today was a total slug fest 16 miles due to extreme humid conditions. My feet were squishing at the end and I hate squishy feet. As usual, completed all the miles this week at an easy pace. Maybe got down to a 6:45 mile once or twice, but that's it. I'm excited since I don't have any issues physically, just plain old tired from the warm weather. I now have more balance and I don't have the pesky aches anymore. Finally, I can just go out and run without pain of any sort. Signed up for the St. Louis marathon in Oct. Feels like a long time from now, but will be here before you know it. I hope to do a bit more in miles next week, but I'm not keeping a firm schedule. Those days are long gone!!

Weight: 0.00
Comments
From Kelli on Sat, Jun 04, 2011 at 20:08:27 from 71.219.96.115

AWESOME!!!! It is so good when you are not feeling the aches and pains, it makes running so much more enjoyable! You are doing great, HaPpY for ya!

From JimF on Mon, Jun 06, 2011 at 11:26:12 from 68.53.178.242

Very nice week of running. I hope to get to where you are with the injury free running. Enjoy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
69.501.000.000.0070.50

Not a bad week given the really hot and humid weather and how I felt.  Longest run was 12.5 miles.  I was feeling ok early in the week then after a hot run on Wed. I could tell my body was fighting something. Whether it was an allergy or virus, I was lacking energy and just not feeling right.  I bagged the run on Thursday.  Finally cooled off for today's run.  Signed up for a 50 mile race for late in Aug.  Really looking forward to some wood trails up north.

Weight: 0.00
Comments
From rockness18 on Tue, Jun 21, 2011 at 17:52:24 from 75.13.66.212

50 miles...you're an animal!

From Bob on Wed, Jun 22, 2011 at 14:53:18 from 163.191.30.14

Actually, it's only 2 laps of 25 miles. That's what I'm telling myself anyway. :)

From JimF on Wed, Jul 20, 2011 at 12:28:57 from 12.189.106.2

I agree with Dave. Running 50 miles is hard for me to comprehend. Nice job on the training in the hot weather.

From rockness18 on Fri, Jul 22, 2011 at 14:32:42 from 75.16.160.226

Hope all is well!

From JimF on Fri, Aug 05, 2011 at 16:43:36 from 98.253.193.207

Hey Bob! Just checking to see how everything is going.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
968.000.000.000.00968.00

Catch up entry for miles ran during rest of 2011.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2422.6042.705.750.752471.80
Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):