Simply a matter of time

Hennepin Hundred - 50 mile

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Member Since:

Aug 10, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

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

Short-Term Running Goals:

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

Long-Term Running Goals:

Lower bodyweight and complete some more races.

Personal:

Hooked onto running in 2005 after years of mostly powerlifting.

 

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 79.71 Year: 867.03
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2120.9834.2013.100.002168.28
Weight: 195.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Weight: 202.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles on the treadmill. 

Weight: 198.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

3.25 miles on the treadmill.

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

5 miles on the treadmill during lunch break. Cold out.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.070.000.000.0013.07

8.0 miles on the treadmill before work. Need to do this everyday as I feel so much better afterward. Too cold to go outside.

5.0 miles on the treadski again. Love it!

 

Weight: 0.00
Comments
From JimF on Wed, Jan 07, 2015 at 09:14:18 from 98.222.218.233

Definitely too cold outside. Good job getting in the early run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

5 miles on the mill during lunch.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.040.000.000.005.04

5 miles again on the mill.

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

11 miles on da millski with hope that it's warmer this week.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.050.000.000.0013.05

8 miles + 5 miles

All completed on the treadmill again due to very cold and icy conditions.

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

5 miles

On the treadmill during lunch break.  Still really cold and slippery outside.

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

7 miles + 5 miles

All easy even paced miles on the treadmill.  Second run was slow progression with fast last 5 minutes.  Just trying to build some more consistency.

 

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

7 miles

Outside finally during lunch.  A mental victory because I really wanted to blow off the run due to a later start and growling stomach.

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

3 miles

Treadmill followed by weights.

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

8 miles

Treadmill before supper.  Hammies and glutes sore from weights.

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

6.5 miles outside before work. Felt like I was getting a stomach bug for some odd reason, but feeling subsided.

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
4.000.000.000.004.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.000.0011.60

7 miles - Had a nice Monday 3:30am wake up by one of the kids.  Tossed and turned for about any hour and then gave up and hit the bricks.  Dark as a bat cave outside and cold.

4.6 miles - Mill time during lunch hour.

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

5 miles - Treadmill during lunch.

4 miles - Treadmill after work followed by plyometrics in hopes of getting my hops back

 

 

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

5 miles - Treadmill during lunch.  Alternating 3 min easy and 2 min fast throughout.

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
5.300.000.000.005.30

Treadmill before work.

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

Treadmill before work.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.0012.40

7 + 5 miles

Very cold outside so another trip to nowhere on the treadmill before going to work.  Hope to go again during lunch.

Rode the treadmill again during lunch break.  Afterwards did pull-ups until I was tired.

Weight: 0.00
Comments
From jtshad on Thu, Feb 05, 2015 at 13:11:04 from 141.221.191.225

Good day of running. Sounds like you are getting the weather we are used to having this time of year. Stay warm.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

7 + 4 miles

Morning and lunch on the treadmill. Had a severe blood sugar drop during second run due to eating beforehand. So first 3 miles were hideous.  Better off not eating.

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

8 miles

All super easy pace, feeling good.

 

 

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.501.000.000.0010.50

5.25 + 5.25 miles

Morning and lunch runs. Morning was a real easy pace and lunch was a minute faster per mile.

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
12.000.000.000.0012.00

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
6.000.000.000.006.00

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

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

Have been sick all week with flu.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

5 + 5 miles

Morning and lunch on the treadmill.  Deadlifts and quick hops.

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

6 + 4.6 miles

Another morning and lunch run combo.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.350.000.000.0011.35

6.35 + 5.0 miles

Morning and lunch hour run combo.  Lunch run faster paced.  Looks like some outdoor running is possible next week.  Yea!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.550.000.000.0011.55

6.5 + 5 miles

Morning and after work run. As usual the second run included some faster paces.

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

5 miles easy

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

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
11.000.000.000.0011.00

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
13.300.000.000.0013.30

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

Ran outside and then hit the weights.

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

5 + 4 miles

Morning and lunch run.  Legs were tired from weights yesterday.  Did some incline crunches afterward.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

6.6 miles

Legs are tired from weights early this week so just one run today.

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

6.0 miles - Solid progression run during the lunch hour.  Legs not as tired.

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

8 mi - Done on the mill before work.

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

10 mi - Took a longer lunch break for this one outside.  Great weather.

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

8.6 + 5.4 miles

Getting back at it after an illness again.  Running all these really easy with some walk breaks mixed in when it felt right.  My consistency has been lacking for too long.

Weight: 200.00
Comments
From jtshad on Tue, Apr 07, 2015 at 12:24:27 from 141.221.191.225

It is ok, life happens. Been praying for all of you, hope you are well.

From Bob on Wed, Apr 08, 2015 at 13:50:44 from 163.191.36.14

Thanks Jeff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

7.1 + 6.0 miles

Morning and lunch hour combo again.  All really easy with some walking breaks.  High humidity in the air and thunderstorms all around.

Weight: 199.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 mi - During lunch hour:

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

5 mi - On the treadmill before heading to the St. Louis Zoo with the family.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.070.000.000.0012.07

12 mi - Fantastic run outside before heading to track meet to help judge.

Our daughter Emma got first place in the shot put! Threw 27' 11 3/4"!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.100.000.000.002.10

3 super sets: 0.5 mi barefoot run + weights lower body + various plyometrics

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.300.000.000.0014.30

8 mi + 6 mi

Morning and noon combo, kept at an easy pace except last bit which was a little faster.

Weight: 197.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 mi

Easy run during lunch hour.  Legs a little sore, but cardio is feeling really good.

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

8 mi + 6 mi

All done at a very easy pace (8:55 AP).  Perhaps the "Slow Running Blog" would better suit me.

Weight: 197.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 mi

Lunch hour run.  Great weather. Easy does it.

Weight: 0.00
Comments
From jtshad on Thu, Apr 16, 2015 at 12:58:32 from 141.221.191.225

Great running this week!

From Bob on Thu, Apr 16, 2015 at 18:44:03 from 98.222.16.15

Thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 mi

Easy run before work with a couple walk breaks.  Not feeling "it" this morning, but not surprised since I'm increasing volume aggressively.  Great weather.

Weight: 195.00
Comments
From jtshad on Fri, Apr 17, 2015 at 08:20:48 from 69.20.183.178

Good work on listening to your body. Keep it up.

From Bob on Fri, Apr 17, 2015 at 08:22:32 from 70.194.65.233

Yes, thanks for your support .

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

9 + 5 mi

All easy running.  Did some weight training after second run.

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

5 + 5 mi

Usual combo, but shorter distance breaking into two-a-days more often.  Followed second run with a couple sets of leg raises and hypers.

Weight: 0.00
Comments
From Derunzo on Tue, Apr 21, 2015 at 12:10:50 from 73.218.33.75

Just read your 2009 Boston Report. Great stuff..... the downhills took me out. I think I need to incorporate some of the strength training that you're doing as well.

From Bob on Tue, Apr 21, 2015 at 13:00:40 from 70.194.98.148

Oh yeah, Boston will blow out the quads. Especially all those little rollers near the end. Rest up. There are more races to run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 mi

Only run was over lunch hour followed by a couple sets of heavy deadlifts.

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

9 + 5 mi

Easy paced morning and lunch runs scheduled for today. Forgot socks for the lunch run so pushed down my dress socks and rock 'n' rolled.  Real nice.  Did a couple heavy sets of excercises afterward.

Weight: 197.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5 + 5 mi

Morning and lunch again. Why does the 20-30 minute part of a run just suck?  Anyway, down about 4 lbs since starting to run more about 3 weeks ago.

Weight: 196.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 mi

Made the mistake of eating lunch and then going for a run. Felt miserable during first hour. Frequent belching was screwing up my breathing as well.

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

8.5 mi

Ran on the trail while my daughter was at volleyball practice.  Last 0.5 mi barefoot on a soccer field.

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

12 mi

One run after work (9 min average pace). Found a possible fix to the frequent belching during running I've had for several years, but more experimenting needed.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.000.006.80

6.8 mi

A lunch run in perfect weather.

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

8.6 + 5.4 mi

The usual morning and lunch combo.  All easy paces, starting out super slow and building speed from there.

Weight: 195.00
Comments
From jtshad on Wed, Apr 29, 2015 at 12:50:05 from 141.221.191.225

Great week of running (again!).

Hope all is well with you and the family.

From Bob on Wed, Apr 29, 2015 at 18:51:26 from 98.222.16.15

Yes things are better. Our oldest one is gradually improving and so am I in this process. She still has anxiety at times but overall is much better than early in the school year. Depression is sneaky and hard to catch as you don't know who is struggling. I can tell because I live with it, but some people keep it covered very well. The societal stigma of mental illness make the battle very difficult.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

6.5 + 5 mi

All slow and easy. Not ready for any faster paces. Losing bodyweight comes first.

Weight: 194.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

7.1 mi

Lunch run.  Breathing and energy still get out of whack during the 20-40 minute mark of every run.  I tried focusing on relaxation, belly breathing, and respiration rate.  The easiest solution I've found is taking a 60 sec. walk break around the 30 minute point.  Feels like my heart resets and I can then breath and run more freely afterward.  Now I wonder if this walk break will become a permanent part of my running?

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

10.6 mi

All miles done at 8:45 - 9:30 pace.  A couple short walking breaks (30 sec) during, first one at 55 min. mark.  This is going to be a long project.

Now time to watch our youngest daughter play some soccer!

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

Food borne illness. No run today unless I count sprints to the bathroom.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.700.000.000.001.70

1.7 mi

I was feeling decent so went out for a slow jog this morning, but quickly had a code brown alert forcing me to turn around and race home to make it to the bathroom.  Close call!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.700.000.000.001.70

Same thing as yesterday. This is getting old!

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

8 + 5 mi

Finally systems are back to normal.  Quick weights workout after second run.

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

8 mi

Morning run, jog, or walk. Whatever I feel like.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.900.000.000.0012.90

12.9 mi

Jogged the whole way and focused on total time, not miles. Not a great week, but that's the way it goes. Body weight was post run.

Weight: 190.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

6.2 mi

Last 15 minutes in Vibrams. Followed by weights.

Weight: 0.00
Comments
From Matt Schreiber on Sun, May 10, 2015 at 20:20:50 from 66.17.112.31

Good to see you're over the illness. Back at a normal week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

8.5 + 5 mi

All done super easy. Legs were tired from weights yesterday.

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

8 + 5 mi

Really enjoying the miles today.  Low stress and no pace keeping.  Hamstrings are still sore from weights on Sunday, but don't feel them while running.  Did a couple of sets of weights after today's second run.

Weight: 193.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

7.1 mi

Glorious day for a run.  Feels like I'm making progress everyday, but weather has been really good and temps are cool.

 

Weight: 0.00
Comments
From jtshad on Wed, May 13, 2015 at 12:53:16 from 141.221.191.225

Great running this week. Keep it up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

8 + 5 mi

Second run had some faster paces during last 2 miles.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

8.1 + 5.2 mi

Slow and easy with some pickups whenever I felt really good.  Bodyweight is knocking on the door to 180s.

Weight: 191.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.900.000.000.0013.90

13.9 mi

Tough run, jog, shuffle, and walk. knew I was in for it with the combination of higher volume this week and a dew-point at 70 this morning. I just can't handle high humidity because of my body size and sweat rate. Plus in a sleepy stupor I forgot to carry water. Dumb mistake and dangerous as I lost 7-8 lbs of water weight or more than 3.5% of my total bodyweight during this run. I simply had to incorporate walk breaks during last 45 minutes.  

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.600.000.000.0013.60

8 + 5 mi

The usual trips. Paying more attention to hydration needs for sure!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

8 + 5 mi

Much cooler out.  Included some pickup surges during the second run.

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

6 mi

On the treadmill because threat of rain. Mixed in some faster pickups.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.400.000.000.0013.40

8 + 5 mi

Surprised becuase I feel slow and out of sorts but my times are getting faster.

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

8 mi

Morning run and now off to the IL state track meet to watch my daughter throw the shot put. 

Yay! She placed 5th out of 50 girls!

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

10 mi

A run on the trail while waiting on daughter at vball practice. Slow the first half and faster the second half.

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

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

7 + 5 mi

Weights after second run.

Weight: 0.00
Comments
From Rob Murphy on Tue, May 26, 2015 at 12:55:13 from 163.248.33.220

Excellent training day.

From Bob on Tue, May 26, 2015 at 13:06:30 from 70.194.100.159

Thanks Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

6 + 5 mi

I drank some homemade sports drink right before the second run and ended up with an insulin bonk at the 1.5 mi mark. As usual it lasts for about 1.5 mi so I'm good at the 3 mi point. Feels terrible. When will I learn to stay away from sugar before a run.

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

11 mi

Busy day so squeaked in one run after work while daughter was at vball practice. Caught in a rain storm so it was a wet trip.

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

5 mi

A total sweat fest on a hotel tm. No AC in the room.  Felt like I was melting.

Weight: 0.00
Comments
From Rob Murphy on Fri, May 29, 2015 at 21:23:42 from 24.10.247.181

Character building!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

8 + 6 mi

Ran all at a comfortable pace in 50-60 degree weather.  Ideal.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.700.000.000.0013.70

7.5 + 6.2 mi

Keeping it comfortable and staying in tune with body response.  Overall pace is becoming faster unintentionally.

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

8 + 4.3 mi

Did some heavy basic weight training later in the day.

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

5 + 6.5 mi

Mixed 4 min fast + 1 min walk throughout second run. Still keeping it comfortable.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

8 + 3.3 mi

I had to cut the second run a little short.  Much more humid out with dew point near 70.  Here we go again.

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

8.6 + 5.4 mi

Feeling really good after taking a couple days off from running.  Overdoing the heavy weight training last week forced me to take a break.  Need to cut back on sets.

Weight: 0.00
Comments
From JimF on Mon, Jun 08, 2015 at 15:01:21 from 98.222.218.233

Always nice after coming back from some rest. You are getting in some good miles.

From Bob on Mon, Jun 08, 2015 at 17:52:09 from 70.194.108.101

Hey Jim. Yeah, I did weights again tonight. Hope I didn't do too much again.

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
13.400.000.000.0013.40

8.4 + 5 mi

Hot runs. Legs are a bit sore from weights again. Faster finish on second run.

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

8 + 5 mi

The usual, just a whole lot more sweat.  Hamstrings are slowly feeling better.  Still experimenting to find right level of weight training.

Weight: 190.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

6 + 6 mi

Some very sweaty miles again. I thought about running the Route 66 10k tomorrow, which I've ran before, but not feeling like I'm ready to run hard for that long so staying home.

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

6 mi + weights & plyos

Ran before church. Weights workout later in the day.

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

8 + 5 mi

Some more schwetty mileage. Second run done on the treadmill. Shot some hoops with the family after dinner. Running doesn't do much for the hops.

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

8 + 5 mi

Tired all over, not sore like last week, just tired. I'll blame the weights and plyos I did Sunday on this again. Second run completed on the mill to give my posterior chain a break!

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

5 mi + weights

Slept in this morning and skipped the run.  Ahh, life as a hobby jogger with compulsion disorder.  Ate well yesterday so felt good during the run.  Did my weights workout #2 for the week afterward.

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

One of those "black dog" days.  I didn't get up in time for a morning run.  Then blew off the lunch run.  Negative thoughts throughout the day zapped me of my motivation.  Just have to let it run it's course.  Persistent rainy weather is not helping.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.0012.40

2.9 + 9.5 mi

Went to bed early last night.  Feeling a bit better today.  Still raining out this morning so jumped on the treadmill, but only got to 3 mi because the belt is coming apart and needs to be replaced.  Hope to get in another run later today.

Took a longer lunch break for a nice run.  Cooler and cloudy out so I clipped along very well.  A better day mentally.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

16.5 mi

My first long run of this year. Felt crummy around the 1:45 point but slowly clicked out the remainder. Drank a lot of sports drink and water throughout as it was humid and I sweat a lot. Pace was around 8:30 to 9:30.

Weight: 0.00
Comments
From flatlander on Sun, Jun 21, 2015 at 07:39:43 from 76.31.29.220

Looks like we both had good weeks. Are you pretty dedicated to weights? I think there is a gold there that I have not found yet. I am going to have my son take me through one of his "leg days", even though it will probably knock me out for the rest of the summer.

From Bob on Sun, Jun 21, 2015 at 08:20:46 from 98.222.16.15

Yes, I work weights 1-2 times a week. Not a lot of sets or reps. Heavy weight with a long rest interval. Very important as we age, but it does zap the running a bit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run, instead a workout consisting of jumping rope, boxing, and weight training.

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

6 mi

First run of the day came right before lunch.  Very hot and humid conditions forced me to run slow.  Hope to run on the treadmill later.

No run after work as planned.  Spent the evening dismantling the treadmill for a new belt and deck.  Still not done since it needed a good cleaning as well.  Yuck!

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

8 + 5 mi

The usual combo.  Weight training and plyos are still taking the small bit of zip I have out of my legs.

Weight: 0.00
Comments
From JimF on Tue, Jun 23, 2015 at 14:34:30 from 107.77.83.58

Nice job on the double!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 mi

A lunch hour run on the treadmill followed by weight training.  When will the rain end!

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

Sat on my duff at work all day and then finished up the treadmill fix at home.

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

8 + 5 mi

All running done on the treadmill again due to rain.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.700.000.000.0014.70

Easy paced run throughout with some walking breaks. Losing too much bodyweight through sweat, not sure why. This time lost 4%, which is too much given the dew point this morning.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.000.000.50

Short warmup jog before a workout consisting of jumping rope, boxing, and weight training.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.600.000.000.0014.60

8 + 6.6 mi

Before and after work running.  Tired all day because of insomnia last Saturday night.  Might need to add a new Garmin to my Christmas list this year.  My old model is starting to shutdown mid-run for no apparent reason.

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

A quick 6 mi during the lunch hour.

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

8 + 5 mi

Early morning and lunch run combo again.  Working full-time and training is tough business.  It can be done, but not ideal for recovery.  Did an abbreviated weight session after second run.  Getting stronger.

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

8 mi - Didn't sleep very well last night.  I was still able to get my butt out of bed for a run before work.  Mid way through the run I realized I'm blessed in a lot of ways.  Decided to pray during the run and give thanks.  To be able to just go for a run is something to be very thankful, not to mention all of the resources and materials we have here.

5 mi - Lunch hour jaunt.  Still sleepy tired.  Going to bed early tonight.

Weight: 0.00
Comments
From JimF on Thu, Jul 02, 2015 at 08:00:58 from 68.60.236.232

Good thoughts! It is easy to forget how blessed we truly are. Nice job getting out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 mi - Easy progression run on the TM.

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

15.25 mi - Long run with the group.  Watermelon served during and after run.  Nice and refreshing on a muggy 4th.  I could eat watermelon everyday.

Weight: 0.00
Comments
From Rob Murphy on Sat, Jul 04, 2015 at 11:28:49 from 24.10.247.181

Nice run.

I've already had watermelon twice today and it's not even noon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 mi - An easy jog before hitting the weights and bags.

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

8 mi - A morning slog in the humidity. Gonna be a hot one today. Legs were a little tired from weights. The kids are on the summer downhill now.

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

8 + 5 mi

The usual trips.  Taking it even easier since right adductor and hamstring are tight and sore.  Hardly ever wear a watch anymore.  I think it's a good thing mentally speaking.

 

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

4 mi at lunch followed by a quick weights session.  Hope to get in another run after work.  Received bad news about my sister this morning.  I pray she gets better.

Weight: 0.00
Comments
From JimF on Thu, Jul 09, 2015 at 14:22:36 from 68.60.236.232

Sorry to hear about your sister. We will be praying for her.

From steve ash on Fri, Jul 10, 2015 at 15:25:49 from 67.2.75.218

Bob, sorry to hear that.. My prayers for both you and your sister to overcome this. PM me if you need to talk:)

From SlowJoe on Fri, Jul 10, 2015 at 16:58:46 from 45.18.50.53

Said a prayer for you and the family as well...best wishes.

From Bob on Fri, Jul 10, 2015 at 19:08:01 from 98.222.16.15

Thanks guys. Close call with my sister. Depression runs deep in the family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 mi early before work. Temp was 59 and felt amazing!  Felt stronger this morning due to conditions and lower miles yesterday.

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

8 mi. before work again, but this time on the human hamster wheel.  We don't have cable anymore so I had to watch nothing but news off an antenna.  Yearning for some TdF coverage, but refuse to go back to cable or satellite.

6 mi. during lunch hour.  Finally some sun!

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

12 mi in the pouring rain so it should count extra!  

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

5 mi easy before stength training.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.000.005.60

5.6 mi during lunch hour. Brutally hot and humid. Carried water and tried to stay as comfortable as possible.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

9 + 6 mi

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.700.000.000.005.70

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

Couldn't go until late in the day so jumped on the treadmill.  Oldest daughter in the hospital again for GI related complications.  Family health issues just won't stop!  Maybe it's Illinois?

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

9 mi - Before work, nice morning.  Claire is still in hospital and Krista is spending nights there.

5 mi - During lunch. I had one of those moments where after running on the treadmill I found out it didn't rain as planned.

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

9 + 5 mi

Typical routine before work and during lunch.  Need to go to bed earlier.

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

6 + 6 mi + weights

Fartleks and easy surges mixed in throughout.  Mowed the lawn before weights.  Now really tired.

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

8 + 5 mi

Legs are feeling accumulated fatigue after yesterday so really slow paces on the schedule today.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

One run before hitting the road to spend time with relatives for the weekend. 

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

Short and hot run before lunch.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.600.000.000.0013.60

8.6 + 5 mi

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

7.4 + 5.6 mi + weights

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

7 mi

Slow going this morning because of weight training late last night.

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
12.250.000.000.0012.25

7 + 5 mi

The usual combo.  Weights later.

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
14.100.000.000.0014.10

9 + 5 mi

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.600.000.000.0013.60

8.6 + 5 mi

Hope to get back to more consistent training. 

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
9.000.000.000.009.00

Mixed in surges/fartleks throughout this run.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.150.000.000.0020.15

20 mi

Experienced difficulty since I haven't gone this long in several years. Started early in the morning, but the humidity climbed quickly making hydration very important. I sweat so much that dehydration comes quickly. Carried a hydration pack and thankfully someone left coolers filled with cold water along the trail.

Weight: 0.00
Comments
From SlowJoe on Sat, Aug 15, 2015 at 14:37:07 from 45.18.50.53

First one in several years definitely deserves a hearty congrats! I love it when people leave coolers of cold water along the trail. I mean, if it ever happened to me then I would love it.

From Bob on Sat, Aug 15, 2015 at 15:31:22 from 98.222.16.15

Thanks!

From Rob Murphy on Sat, Aug 15, 2015 at 15:37:34 from 24.10.247.181

Good training Bob.

Seriously on the coolers of cold water?

From Bob on Sat, Aug 15, 2015 at 17:25:12 from 98.222.16.15

Yes on the coolers. Thanks!

From flatlander on Tue, Aug 18, 2015 at 06:58:06 from 76.31.29.220

Runners are the greatest. There are coolers around here too, sometimes in my own neighborhood.

From jtshad on Tue, Aug 18, 2015 at 07:52:30 from 141.221.191.225

Congrats on the long run! Nice about the coolers, must have known a stud runner was going be out that morning!

From Bob on Tue, Aug 18, 2015 at 08:00:37 from 70.194.72.229

Ha! Good one Jeff!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Active rest day. Skipping rope and heavy weights session.

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

7 + 6 mi

First run during lunch and second one after work.  Both at usual paces of 7:30-9:30 per mile.

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

8 + 5 mi

Could only work up to an easy jog for most of these miles.  Tired all over, especially legs.  I know weight training is a good thing for me, but it really sucks running with sore hamstrings and calves. And it's only Tuesday!

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

6 + 3 mi

With a busy schedue and sore hams I struggled to get these done.

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

8 + 5 mi

Great weather and cooler temps.  Legs feel almost 100% again.  Squats really took a toll this week.

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

6 + 5 mi

Running feels easier and a lot more enjoyable compared to earlier in the week.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.750.000.000.0021.75

21 mi

Long slow distance, feeling a bit stronger compared to last weekend.

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

No run.  Strength and power training. I hope the DOMS isn't as bad this time around.

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

7 + 6 mi

Just some nice and easy running before and during work.   

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

8 + 5 mi

All easy in really nice weather. In other news, no DOMS!

Weight: 0.00
Comments
From SlowJoe on Tue, Aug 25, 2015 at 17:40:10 from 45.18.50.53

That's good to hear - certainly makes life easier.

From steve ash on Tue, Aug 25, 2015 at 18:08:20 from 67.2.19.99

I almost never get DOMS unless I've had a long day at work..

Either way your mileage and training is looking really good. Keep going Bob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 mi

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.700.000.000.0014.70

8 + 6.7 mi

Actually kind of chilly this morning.  Busy day so plan to run again after work.  Have I mentioned that I hate running after work. Got it done, but didn't like it.

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

8 + 5 mi

Same time, same station.

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

19 mi

Scattered showers around so I started the run on the treadmill at the gym trying to wait it out. While looking out the window I watched other runners trudging through the rain so I soon ditched the mill and went outside. With a higher dew point I knew I was going to get wet anyway. Still building endurance so made the best of the situation while on the trek. Most miles done easy at around 9:00-10:00 minute pace.

Weight: 0.00
Comments
From SlowJoe on Mon, Aug 31, 2015 at 18:39:40 from 45.18.50.53

You've been racking up the miles for a couple weeks now - nice going. Any big races on the horizon?

From Bob on Tue, Sep 01, 2015 at 07:15:59 from 70.194.99.124

Hey thanks for noticing. I'm trying the best I can. I plan on running a 50, a half mary, and full mary over the next several months.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run, strength training day.

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

4 mi

Couldn't drag myself out of bed this morning and only had time for one quick run during lunch.  Tis life.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

8 mi

Warm and humid this morning.  Took a turn on the bike trail and only got about 50 yards before turning around due to spider web overload.  Too early to fight spider webs. 

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

8.6 + 4.4 mi

Before and after work. Second run included speed surges.

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

8 + 4.5 mi

Really slow going this morning even after a solid nights rest. Second run during lunch included some faster intervals down into the 7s.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.750.000.000.0013.75

13.75 mi

Gradually making some progress, but I still suffer in high humidity. After doing a full review of my daily nutrition and hydration, I plan to make a switch to HCLF, but not full Vegan. My bodyweight is still not what it needs to be for stamina/endurance purposes so trying something different.

Weight: 0.00
Comments
From steve ash on Sat, Sep 05, 2015 at 09:34:14 from 67.2.89.221

Great perseverance Bob. 14 miles is a long haul in high heat and humidity. What is HCLF?

From Bob on Sat, Sep 05, 2015 at 12:23:06 from 98.222.16.15

Thanks Steve. HCLF stands for high carb, low fat. I'm consuming too much protein and fat so going to flip it around and see what happens. Always experimenting aren't we?

From Rob Murphy on Sat, Sep 05, 2015 at 12:30:34 from 24.10.247.181

I'm a fan of letting your cravings be your guide. Sometimes I crave carbs, sometimes protein and fat.

From SlowJoe on Mon, Sep 07, 2015 at 11:24:53 from 45.18.50.53

Hopefully the humidity season is almost over up there...just makes things so difficult. Good luck on the new diet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run,just some jumping rope and light strength training.

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

5.2 mi

Easy run on treadmill.  Too darn hot out.

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

6 mi

Easy trip after work.

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

5 mi

Quick run over lunch hour.  Better weather outside.

Weight: 0.00
Race: Hennepin Hundred - 50 mile (50 Miles) 09:45:00, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.000.000.000.0050.00

The first annual running of the Hennepin Hundred. I completed the 50 mile race, not the 100. My finishing time was not my fastest, but not my slowest either. Perfect weather day and a great point-to-point course for someone like me (i.e. get lost easy, balance issues when tired). The trail runs along side a canal built in the early 1900s. Wish I lived nearby to run it more often. Anyway, I got third place in my age group so I shuffled away with an extra award. Really feel good about today's effort given my training. 

Weight: 0.00
Comments
From SlowJoe on Sun, Sep 13, 2015 at 11:00:47 from 45.18.50.53

Congrats Bob! Sounds like a really cool run. I would imagine that your overall time on different 50-mile races would vary greatly depending on the course -- the AG podium is a pretty good benchmark...great job.

From jtshad on Mon, Sep 14, 2015 at 12:19:03 from 141.221.191.225

Congrats on a strong race! Sounds like you had fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 mi during lunch hour.  Felt fantastic even in the heat.

Weight: 192.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.000.000.004.80

4.8 mi during lunch again. Great weather and feeling awesome.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.0011.75

11.75 mi in the morning. Over the past couple of weeks I've come to realize that I've been doing a lot of things wrong since taking up running in 2005.  You'd think I would have had it figured out by now.  All that time I was focused on the wrong thing, which was running itself.  A paradigm shift.

Weight: 0.00
Comments
From steve ash on Sat, Sep 19, 2015 at 09:39:37 from 67.2.89.221

There is definitely some wisdom in that I think. Sometimes you just have to let go and "use the force" so to speak. When I was hyper-focused on training to the exclusivity of everything else, I only ended up over trained..

From SlowJoe on Sun, Sep 20, 2015 at 08:34:52 from 45.18.50.53

Hmmmm, I'm curious to know what the right thing to focus on is, if it isn't running. Although when I don't get the ancillary things right, my running does go down the toilet.

From Bob on Sun, Sep 20, 2015 at 12:33:03 from 98.222.16.15

Yeah, I wasn't very revealing. This may sound extreme, but I've come to realize that my best running body depends more on nutrition than anything else. I use to think training, even sleep, was more important. Definitely not for me.

From Rob Murphy on Sun, Sep 20, 2015 at 12:36:23 from 24.10.247.181

We are all, as they say, an experiment of one.

How about a list of some of the things you have been doing wrong?

From Bob on Sun, Sep 20, 2015 at 16:15:47 from 98.222.16.15

Rob, "a lot of things" was related to nutrition mostly. I've spent several years eating too little of the things I needed most. At this point, I'm starting to think it's why my training has declined and paces have slowed. A couple years ago my heart was palpitating and I had very low energy. Went to the cardiologist and was told I was over trained. Over trained! I hardly felt like I was running. I took last year off for the most part to heal, but all along I think it was due to my poor nutrition. You remember I made a change a couple weeks ago. I'm amazed how fantastic I feel.

From Rob Murphy on Sun, Sep 20, 2015 at 16:33:25 from 24.10.247.181

Makes sense Bob. I know that if I have just a day or two of poor nutritional choices, I feel it in my runs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

6.4 mi during the lunch hour.  Feeling very good still.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.900.000.000.004.90

4.9 mi during lunch hour.  Another really nice day and run.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.0012.40

7 mi before work.  Starting up some 2-a-days again.  I haven't felt this good while running ever.  I simply can't believe it.

5 mi during lunch hour.  Feeling increasingly tired during second half.  Going faster than normal.

Weight: 0.00
Comments
From JimF on Fri, Sep 25, 2015 at 19:52:36 from 68.60.236.232

Good to hear that your training is coming together. That is a good feeling.

From Bob on Fri, Sep 25, 2015 at 19:56:50 from 70.194.102.60

Made some big changes to my nutrition. So far it's working really well. Still need to lose about 15-20lbs. Hope by next spring.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5 miles during lunch hour.  Solid aerobic effort.

Weight: 189.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Solid twelver with the crew this morning. Weather perfect. 

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

6 miles during lunch.  Had to deal with an insulin bonk the first 20 minutes (dizzy, clammy feeling, etc).  Felt great after that passed.  Messing around with timing of my pre-run nutrition.  I'll mark today's experiment as a fail!

Weight: 0.00
Comments
From jtshad on Mon, Sep 28, 2015 at 13:35:23 from 141.221.191.225

Oops, glad you are working to figure out your plan.

Hope all is well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.700.000.000.0011.70

6 + 5 mi

Double your pleasure, double your fun. 

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

5.5 mi during lunch at around 8:00-8:30 paces.

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

5.8 mi during lunch hour. 

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

8 mi before work.

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

6 mi during lunch.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

5.3 mi during lunch.

Weight: 0.00
Race: Springfield Half Marathon (13.1 Miles) 01:37:41, Place overall: 16, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.0013.100.0013.10

Completed my first half marathon in over 2 years.  Had a lot of fun chasing after people and getting my butt across the line as quick as possible.  I thought I ran it faster based on my effort, but I didn't look at my watch after mile 8.  I'm way off my personal best, but I was pushing it as much as I could at the end.

Weight: 0.00
Comments
From JimF on Sat, Oct 17, 2015 at 19:44:37 from 68.60.236.232

Great race! This is a good prep for the marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles during lunch.  Feeling real good.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

5.3 miles during lunch.  A little tired.  Quit caffeine (again) on Tuesday.  I keep telling myself that I don't need that stuff!!

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

6 miles during lunch at a faster pace than usual.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

7 + 5 miles, morning and lunch double.  All done easy.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5 miles during lunch time again.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

6.6 miles in one loop.  I prefer loops over O&Bs.

Weight: 0.00
Comments
From SlowJoe on Sat, Oct 24, 2015 at 17:51:02 from 45.18.50.53

Same here - no repeat scenery!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.900.000.000.0020.90

Long run.  A bit warm to start, but then cooled off nice at halfway point.  Pretty views with the changing leaves.  Paces were 8:30-9:30 per mile.

Weight: 0.00
Comments
From JimF on Sat, Oct 31, 2015 at 14:56:01 from 68.60.236.232

Good job on the long run. Looks like you are ready for the marathon. Hopefully we will be able to connect while you are in town.

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
10.400.000.000.0010.40

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

Easy 10 miles. We were out of town this past weekend for a funeral so took the afternoon off to get caught up on house items and then went for a run before supper.

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

10 mile aerobic run after work, nothing special.  Gets dark too quick!

Weight: 0.00
Race: Indianapolis Monumental Marathon (26.2 Miles) 03:47:05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Got a big serving of humble pie today. I started out well but quickly faded around mile 18. I know what needs to be done, but my motivation is waning.  Regardless, another marathon finish is in the books. Yaa me!!

Weight: 0.00
Comments
From JimF on Sun, Nov 08, 2015 at 10:49:16 from 68.60.236.232

I think this applies to me as well. It is always good to finish another marathon and sometimes I think we forget how big an achievement that really is. Hope you all had a good time in Indy!

From jtshad on Mon, Nov 09, 2015 at 21:16:21 from 173.198.176.201

Good job getting this done.

From SlowJoe on Sun, Nov 15, 2015 at 08:48:39 from 107.77.66.56

Our motivations all wax and wane a bit, I think...I've had the same thoughts after a race, but congrats regardless!

From Bob on Mon, Nov 16, 2015 at 11:33:19 from 163.191.36.14

Thank you for the supportive comments.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

3 miles - All miles at around MP, whatever that is at this point considering my most recent marathon performance.  Let's just call it "faster than usual" pace. 

5 miles - TM after work all easy.

 

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.500.000.003.50

3.5 miles - TM during lunch break, fast.

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

5 mi easy progression followed by strength training.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.000.000.003.80

3.8 miles progression on the treadmill

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.750.000.000.0013.75

10 mi easy before work.  Toughest part was getting out of bed and putting on clothes.

3 mi easy progression during lunch + strength training.

Weight: 0.00
Comments
From SlowJoe on Wed, Dec 02, 2015 at 11:23:04 from 107.77.66.86

If putting on clothes is easier than running 10 miles, you're doing something right.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Run + strength training

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

Progression run on the treadmill during lunch hour.

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

Easy run before work.

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

One easy run after work on the treadmill.

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

Run + strength training

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.000.000.003.40

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.000.000.003.40

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

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

8 mi after work.  Pushing the reset button again and trying a new time to run.  Hoping for more consistency. 

Weight: 0.00
Comments
From jtshad on Tue, Dec 15, 2015 at 13:18:50 from 141.221.191.225

Good luck with the reset. Merry Christmas to you and your family!

From SlowJoe on Wed, Dec 23, 2015 at 18:46:08 from 107.77.72.66

I press reset several times a year...looks pretty good this week so far for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 mi during lunch.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.500.000.004.00

4 miles, faster progression run down about marathon pace during last 5 minutes.

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

8 miles before work.  Slow progression on the treadmill.

4 miles at lunch.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.700.000.000.0011.70

11.7 mi real easy on the treadmill in 1:45.

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
4.400.000.000.004.40

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

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

10 miles easy

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

10 miles easy

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

6 miles easy

4 miles easy

Well that's a wrap for running in 2015.  Total miles were just over my yearly average for the past 10 years.  Not as consistent as I use to be, but other obligations have me too strung out time wise.  Here's to a healthy and safe 2016!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2120.9834.2013.100.002168.28
Weight: 195.00
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