Simply a matter of time

Watermelon 5K

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Member Since:

Aug 10, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

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

Short-Term Running Goals:

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

Long-Term Running Goals:

Lower bodyweight and complete some more races.

Personal:

Hooked onto running in 2005 after years of mostly powerlifting.

 

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to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 79.71 Year: 867.03
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1365.192.500.003.111370.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
83.000.000.000.0083.00

Monthly total

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
105.000.000.000.00105.00

Monthly total

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

Monthly total

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
112.000.000.000.00112.00

Monthly total

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

weekly total

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

Strength training - 95% of max.

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

9 miles (8:38 avg. pace) - Felt solid throughout.  I think the most recent changes made to my pacemaker might be just what I needed.  Running is starting to feel normal again after struggling since the pm install last summer.  I hope this run wasn't a fluke.

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

6 miles - A hilly route through the park.  Everything felt fine heart wise.  Very sunny and warm.

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.600.000.000.0021.60

weekly total

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

Strength training @ 60% of max

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

6.1 + 3.0 miles

Perfect day for running.  Everything feeling fine.

Weight: 0.00
Comments
From jtshad on Mon, May 22, 2017 at 13:39:35 from 141.221.191.225

Welcome back. Glad you are doing well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

5 mi on TM (8:40 avg), felt normal, but legs are getting sore with strength training.  See how they feel tomorrow, might need a rest day.

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

2 mi on the bike path followed by some strength exercises.  My left leg is sore from the increase in activity.

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

10 miles in 1:30, fantastic day, no issues during the run.

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

3 miles followed by some strength exercises.

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

7 mi + 3 mi

Keeping a relaxed pace during both runs.

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

10 miles at a very leisurely pace.

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

7 + 3 mi; Completed these before and after work.  Feeling good. 

Strength training session at 60% of max.

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.000.000.007.70

Lunch run.  No issues with heart rate.

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

Ran on the treadmill over the lunch hour.  No heart rate issues.  It's been nearly a year since the surgery, but I think the pacemaker settings are finally just about right.

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

8 mi - Easy pace (9:20 avg). 

Strength training, 60% max

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

7 mi - Morning run, tired overall.  Overreaching a bit.

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

Strength training, 62% max

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

4.75 mi - Morning run.  Got up late so didn't have time to go further.

4.5 mi - Lunch hour on the treadmill due to heat.  HR didn't increase like it should so took a short break at 2 mi and restarted slowly using deep breathing to get it going.  Finished fast.

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

6 mi - Lunch run on the treadmill due to heat.  Mixed in 3 x 5 min. hard/fast intervals.

Strength training in the evening.

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

5 mi - Morning run, very hot and humid already.  Went really slow, tired heavy legs.

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

4.5 mi - Lunch run on the treadmill again.  Getting a bit stir crazy so time to start braving the heat outside.

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

6.75 mi - Lunch run through the park.  A good route with hills.

Weight: 0.00
Comments
From Rob Murphy on Sun, Jun 18, 2017 at 13:25:30 from 67.166.78.47

Happy Father's Day Bob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 mi - Out and back on the bike trail.  Feels like progress.

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

7 mi - Park loop again, done in 1:02.  Really like this route, good shade and hills.  Nice day as well.

Strength training session at 64% of max.

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

5.7 mi - Morning run before work. Beautiful outside. Legs were a little flat from strength training last night.

4.3 mi - Lunch run.  Mixed in several 30s pickups during the second half.

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

Stength training at 64% max.

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

5 mi - Quick run before work.  Pace was better than I thought.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

7.75 mi - Took a longer lunch break and went running around the park.  Life's too short.

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

Strength training at 66% of max

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

7 mi - Done in about an hour during lunch.

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

7 mi - Run before work.  Legs were stiff so really slow going early.

3 mi - Lunch run at a faster pace.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

3 mi - Lunch run

Brief strength training at 66% max after work.

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

6.4 mi - Morning run, legs were feeling flat and a little sore in spots.  Just felt different.

3.6 mi - Lunch run to get to 10 miles for the day.  Feeling good until mile 2 when an insulin bonk struck forcing me to slow down.  The body is very sensitive to what I eat before a run.

Weight: 0.00
Race: Watermelon 5K (3.107 Miles) 00:21:51, Place overall: 26, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.003.113.11

My first 5K race and first race since having the pacemaker implant.  Really pushed as hard as I could throughout.  Started out a bit too fast but I didn't want to get trapped behind people. The pacemaker worked well, just think the max tracking rate can be set higher, currently at 150.  I ended up second in the 40-49 age group and 26th out of 300 total runners with no one older finishing in front of me.  I haven't completed a race in 19 months and feel this a solid result considering.  Lord willing, I'm looking forward to racing some more.

Weight: 0.00
Comments
From jtshad on Mon, Jul 03, 2017 at 10:36:33 from 141.221.191.225

Great job. Nice to hear you are doing well and getting back out there.

My best to you and your family and a happy 4th of July!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

Nice 10 mi bike trip with my daughter (divided by 4 for run equivalent).  Strength training at 80% of max afterward.

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

10 mi run on the trail at 9 min pace. Already hot out.

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

10 mi run on the trail in the middle of the afternoon.  Slowed pace by about 20-30 sec per mile because of the heat.

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

7 mi run during lunch.  Very humid.

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

No run.  After work did complex training, which is mixing strength exercises and plyometrics.

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

6.5 mi before work.  Legs were flat from strength training yesterday.  Probably should have rested, but didn't run yesterday.

3.5 mi slow during lunch hour.  After years spent slinging iron, I've finally come to the conclusion that strength training at near maximum weight and distance running simply don't mix.  Strength training is a good thing, especially for older runners, but it can really make running a drag (pun intended).  So going to mess with the schedule again.

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

10 mi easy, legs felt fresh at first then tired greatly after 6 miles.

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

No run, strength training at 90% of maximum.

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

3.4 mi during lunch, warmup 10 min then alternated MP 5 min with EP 5 min

After dinner completed a 30 minute total body workout with my daughter at Planet Fitness.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.502.500.000.006.00

6 mi during lunch hour, slower than EP for 10 min, then 4 x MP 5 min + EP 5 min

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

6.4 mi before work, flat legs with some stiffness

3.6 mi during lunch hour, legs still lack any zip

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

7 mi before work, no improvement on the condition of legs, but perceived exertion was better.

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

Strength and plyometric workout

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

7 mi relaxed and easy before work, done in 1:03.

3.5 mi after work, easy pace with long hills.

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

7.3 hot-n-tough miles, got it done

Weight: 0.00
Comments
From steve ash on Tue, Jul 18, 2017 at 12:34:08 from 67.2.78.175

It's just how it is this time of year. Nice work Bob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

6.3 mi before work.  Getting hot already with a heat warning in place for next 3-4 days.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

5K during lunch.  I really wanted to blow off the run today, so I consider this a victory!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.000.000.005.90

5.9 mi in 1:00 - Starting an experiment after reading a couple physiology studies regarding opitimal pace and distance for aerobic development.  The optimal pace is considered 50-75% of 5K pace with 65% the goal.  Based on my recent 5K that means 8:45 to 10:30 pace with 9:30 for 65%.  Faster tempo running will be done 1-2 times per week, only if I feel up to it, and only at a 20:1 slow to fast ratio. Strength training 2 times per week.

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

Strength training

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

10.6 mi - All done super easy with some walking breaks.  Still whipped at the end.  Feels like I have a long ways to go stamina wise and a lot of weight to lose too.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.000.000.005.40

5.4 mi - Usual morning route including some walking as right groin/hamstring has been flaring up lately.

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

Strength training 1 hour.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.900.000.000.009.90

6.4 mi - Morning run

3.5 mi - Lunch hour run on treadmill.  Right quad/groin is still bothersome.  Did some leg extensions and stretching afterward.

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

3 mi - Lunch hour run.  Various quad strengthening exercises and stretching afterward.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
39.100.000.000.0039.10

Total miles for the month.  Woo-hoo!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
92.500.000.000.0092.50

Total miles for the month.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.150.000.000.006.15

Easy run around 9 min pace throughout.  Trying to get back to normal after another lay off from injury.  Did a strength training session later in the day.

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

Easy long pace.  

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.140.000.000.003.14

Easy run, followed by strength training.  Still dealing with an injury to right leg.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.180.000.000.003.18

Same as Wed.

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
1.100.000.000.001.10

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.000.000.005.90

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.900.000.000.003.90

Jogged easy for 40 minutes.  Still dealing with a pesky right adductor injury.  One of the worst injuries I've had.

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

90 minutes of very easy jogging.  Right leg still bothers.

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

Outside during lunch.  Very easy pace.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

90 minutes very easy

Weight: 0.00
Comments
From jtshad on Thu, Oct 19, 2017 at 13:39:45 from 141.221.191.225

Good week of running. Hope the family is doing well.

From Bob on Fri, Oct 20, 2017 at 12:17:50 from 12.104.218.14

Hi Jeff, family doing well and I hope the same for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.000.000.003.75

40 minutes very easy.  I have narrowed down my injury to the Adductor Magnus.  Believe me, that sucker is important when running.  So I'm focused on working that area of the leg. 

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

60 min. strength training

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

75 min. easy running

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

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

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.000.000.008.90

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.000.000.005.40

60 minutes of jogging with last 5 minutes gradually faster.  I think I finally got ahead of this adductor injury, but we'll see.

Weight: 0.00
Comments
From Rob Murphy on Tue, Oct 31, 2017 at 13:00:43 from 163.248.33.220

Good news.

From jtshad on Tue, Oct 31, 2017 at 13:08:43 from 141.221.191.225

Awesome!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

AM - 6.3 mile jog, right adductor still hurts a little but tolerable at slow paces.  Very dark and foggy with temps in the upper 50s. 

PM - 2.8 mile jog on the treadmill during lunch.  Core work afterward.

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

AM - 6.3 miles before work, same route, colder out.  Afterward I dislocated my thumb while trying to push my running tights over my ankle.  Quickly popped out then back in and hurt like a mother.  Thought I broke it at first with the crunch sound and all. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

AM - Easy run keeping it slow.

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

Various upper and lower body strength exercises.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

AM - Easy jog before work.  Right adductor hurt a little, perhaps due to the strength exercises I did yesterday.  Cloudy and colder.

PM - Easy jog on the treadmill during lunch.

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

Rest day

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

AM - 6.4 miles easy before work, colder out so in full gear.  Rather be hot than cold.  Right adductor acts up sporatically, not sure what to do with it other than continue easy/slow running.  Turning the knee/leg inward and back or the running motion is the only time it bothers.

PM - Slow 2.8 miles during lunch on the treadmill.  Core work after.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.000.000.008.90

AM - 8.9 miles, cold and windy.  Did some yard work afterward.

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

AM - 11 miles easy.  Heart rate took longer than usual to pick up.  Once the pacemaker kicked in I felt fine.  I then slowed down my running pace, but my heart rate drifted down too much which wipes me out.  I had to walk and then force the pace once I started up again to bring the rate back up enough.  Some days the pacemaker just doesn't operate right without me forcing it to work.  Checkup with the Cardiologist next Monday.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.640.000.000.004.64

PM - Rode the treadmill during lunch for 4.64 miles in 45 minutes.

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

AM - 7 miles before work, feeling stronger (9:23/mi)

Cardiologist office check up, everything is running smoothly, and I requested an increase to my max HR setting.

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

AM - 7 miles before work (9:04/mi).  Right adductor injury is very close to complete heal.

PM - 4 miles at lunch on the treadmill (9:30/mi).

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

AM - 6 miles before work, zombie mode (9:55/mi)

PM - 3 miles on ye mill (9:51/mi)

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

AM - 6 miles easy between rain clouds (9:28/mi)

PM - 5 miles on the mill (9:40/mi)

 

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

AM - Easy 6 miles before yard work.

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

AM - Nice easy 8.3 miles before work (10:00/mi).

PM - Some more easy miles during lunch to make it to 2 hours for the day (9:40/mi).

 

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

AM - Did laps around the local park (9:35/mi).  Now family time.  Happy Thanksgiving!

PM - Nice 3.3 mi walk before dark to get to 2 hours for the day.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.850.000.000.0012.85

AM - Easy run for 2 hours (9:15/mi).

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

Strength training

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

AM - Easy jog 7 miles before work.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.430.000.000.007.43

PM - Lunch run 7.4 miles (9:22/mi).  Feeling aches all over like I might be coming down with something.  Yuck.

Weight: 0.00
Comments
From jtshad on Thu, Nov 30, 2017 at 16:24:56 from 141.221.191.225

Hope you avoid the bug.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.800.000.000.0011.80

AM - Easy 7.7 miles before work (9:43/mi).

PM - Easy 4.1 miles on the treadmill during lunch (9:38/mi).

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

AM - Easy 12 miles (9:22/mi).  Home today so went out longer than usual.

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

AM - Easy enjoyable 10.7 mi on a beautiful morning. (9:57/mi)

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

Strength and core work

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

AM - Easy 8 miles before work. Running close to 100% now as nothing hurts physically.  (9:22/mi)

PM - Evening 4 miles on the mill (9:45/mi)

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

AM - Slow 7 miles before work (10:00/mi).  Running last night messed with my sleep so this was a real butt dragger.

PM - Colder and windy out so opted for the mill for 4 miles (9:47/mi).

Weight: 0.00
Comments
From jtshad on Tue, Dec 05, 2017 at 07:08:18 from 141.221.191.225

Nice job, hope you still have some butt after dragging it so far.

From Bob on Tue, Dec 05, 2017 at 08:01:14 from 174.221.131.149

Haha, believe me I have plenty left!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM - Cold and dark 7.8 miles before work (9:51/mi).  The week has gotten away from me as far as work and family commitments.  I need to be more firm with my schedule.

PM - Treadmill 5.2 miles

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

AM - Cold and blustery 10.3 miles (9:20/mi).  Yeesh.

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

PM - Treadmill 6.5 miles during lunch break.

PM - Treadmill 3.65 miles before supper.

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

PM - Treadmill 4.3 miles (9:18/mi).  Already getting tired of the cold temp and wind.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.260.000.000.0011.26

AM - Finally got my rear outside for a run in the morning.  Dark, cold, and windy 7 miles (9:16/mi).

PM - Treadmill 40 minutes.

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

AM - 5.3 miles before a long day at work with meetings.

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

PM - 6.5 miles on the treadmill.

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

AM - 6.5 miles on the treadmill before work (9:14/mi)

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

PM - Treadmill during lunch (9:10/mi).

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

PM - Treadmill 5 miles after work (9:30/mi).

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.0010.80

AM - Outside around town and on the trail (9:35/mi).

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

AM - Same as yesterday (9:20/mi).  Simple bodyweight strength training afterward.

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

AM - Slow 6.5 mile jog on a cold windy morning.  Almost felt like meditation.  Various 20-rep calisthenic exercises after.

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

AM - Very cold run outside with snow and ice cover (9:49/mi)

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

AM - Too cold to go outside so another morning on the TM for 4.6 mi.

PM - Round 2 on the treddy again for 6.1 mi (9:05/mi).

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

AM - Another day, another run on the TM for 45 minutes before work.  Followed by various calisthenics.

PM - Ate about an hour before run and had an insulin bonk during the run forcing me to cut it short at 2 miles.  Did some more calisthenics afterward.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

PM - Lunch run of 5 miles on the mill again.  Colder than usual around these parts.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1365.192.500.003.111370.80
Weight: 0.00
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