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January 2018

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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:

Diagnosed with Hashimoto's disease so just trying to stay in shape and minimize further damage to thyroid and heart.

Long-Term Running Goals:

Maybe complete a 5K again someday.

Personal:

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

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to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 1207.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1513.2413.3810.656.801544.07
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.850.000.000.004.85

AM - A 4.9 mi. run before lunch on the treadmill. (9:17/mi)

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

PM - Lunch run of 5.5 mi (9:05/mi) with 5 x 2 minute at 8:00/mi mixed in during second half.  Strength day for legs, core, and upper body.

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

AM - Before work 5 mi (9:46/mi).

PM - Lunch run 5.1 mi (8:49/mi).

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.800.000.000.007.80

AM - Treadmill 5.3 mi (9:29/mi).  Hopeful to get outside more often next week.

PM - Treadmill 2.5 miles.  Insulin bonk so had to cut short again.  Did some strength exercises afterward. 

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

PM - On the treads again for 5 mi.  

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.900.000.000.0010.90

AM - Icy conditions so on the treadmill before work for 6.4 mi.

PM - Lunch 4.5 mi.

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

AM - On the treadmill for 5 mi before work.

PM - Treadmill 5 mi mixing in an incline segment every 5 minutes. (9:00/mi)

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.501.500.500.005.50

PM - Lunch run slow/easy 2 mi, tempo 2 mi, slow/easy 1.5 mi.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.650.000.000.006.65

PM - Lunch run, went slow the first 2 mi (9:30+/mi) then went at my current easy pace for the remainder (9:00/mi).  Mixed in 1 min hill every 5 minutes, and several 1 min pickups near the end.  Felt very good.

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

PM - Lunch run, slow first 2 miles then mostly easy pace after with last 5 minutes progressively faster.

PM - Easy 5.5 mi on the mill after work.

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

Very cold but sunny 10 miles (9:40/mi).  Only a couple miles felt decent.  On a positive note, this week is the most I've ran in about 2 years.

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

AM - Treadmill 6.3 miles (9:30/mi).

PM - Treadmill 4.4 miles (9:05/mi).

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

AM - Treadmill 6 miles before work (9:25/mi).  Started out feeling terrible so took a quick break and resumed run feeling much better.

Weight: 0.00
Comments
From jtshad on Thu, Jan 18, 2018 at 13:27:03 from 141.221.191.225

Glad you are feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.001.000.3010.90

AM - Slow and easy 6.4 miles outside before work.  Began cutting calories and keeping a food journal in hopes of losing about 30-40 lbs. 

PM - Aerobic base with 1 mi at Tempo pace and 0.3 mi at Interval pace.

Strength: Bodyweight benchmark test, wiped me out!

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

Easy but challenging 11 miles (9:20/mi). 

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

"The Perfect 10" Nike bodyweight only workout for 45 minutes. Very difficult.

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

Lunch - 5.1 miles on the treadmill (8:49/mi).  Took a couple days off due to feeling ill and out of sorts.

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

Treadmill run for 45 minutes, mixed in some faster segments. 

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

Feeling better, but still have a nagging cough (9:00/mi).

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

5 miles during lunch on the treadmill (8:45/mi)

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.501.300.008.80

Double day 3.6 + 5.2 miles with a tempo session mixed in during the second run. 

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
5.200.000.000.005.20

5.2 mi - Lunch run

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

6.8 + 4.2 mi

Double run easy progression style on the treadmill due to cold and ice (8:52/mi)

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

6.8 mi + 45 min strength training

Lunch run and then a tough strength workout after work with only bodyweight.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.700.001.500.005.20

Lunch run on the treadmill mixing in some tempo pace.

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

Easy progression run on the treadmill (8:42/mi).

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

Nice run outside for once (8:51/mi).

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

Easy 2 miles on the treadmill, then a quick strength workout.

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

Easy paced 7 miles in the morning and 5 miles before supper.  Raining so did these on the mill again.

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

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

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

7 mi in the morning outside and 5 mi in the afternoon on the treadmill

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

5.4 miles outside during lunch (8:20/avg)

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

7 miles in the morning before work and 2 miles during lunch hour, which had to be cut short.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.500.500.256.00

6 miles during lunch with 10 minutes of fartleks at various paces mixed in throughout the run.

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

7 miles before work (8:38/mi)

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.630.000.000.0011.63

11.6 miles in the morning (8:51/mi).  Need to start ramping up the long run distance.

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

At a v-ball tournament out of town all day so no run or workout. 

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

7 miles before work (9:03/mi).

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.880.000.000.006.88

6+ miles during lunch, slow progression on the treadmill (8:43/mi).

45 min. of upper body strength training after work.

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

8.5 miles before work (9:00/mi) and 4 miles during lunch (8:52/mi).

Upper body is sore!

Weight: 0.00
Comments
From Rob Murphy on Fri, Mar 09, 2018 at 08:35:09 from 163.248.33.220

There's no soreness like weight training soreness.

From Bob on Fri, Mar 09, 2018 at 15:01:01 from 12.104.218.14

Preach brother Rob, preach.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 miles done in 2:21 (9:24/mi).  My farthest run since Nov-2015.  I think I can, I think I can, I think I can.........

Weight: 0.00
Comments
From jtshad on Mon, Mar 12, 2018 at 07:00:59 from 141.221.191.225

Great job! Keep it up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest

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

rest

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.350.000.000.006.35

6 miles before work (8:56/mi).

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

no run :(

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

6.4 miles before work and 4.6 miles during lunch.

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

no run :(

I think it's become a habit

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

8 miles after coffee and cooking breakfast for the family.

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

6.4 miles before work

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

7 miles before work and 3.5 miles during lunch hour.

Strength training after work: Squats, Bench Press, Power Cleans, Vertical Press for Abs

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

rest

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.350.001.000.0010.35

6.25 miles before work on the treadmill and 4.1 miles during lunch with 1 mile at TP.

Strength training: Deadlifts, Press, Chin-ups, Side Plank Jacks

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

rest

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

Usual 6.4 miles before work (8:34/mi) and 4.6 miles during lunch with 30 sec. pickups. (8:40/mi).

Strength Training: Squats, Bench Press, Power Cleans, Ab Press

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.350.000.000.005.35

5 miles at lunch with 4 x 2 min. pickups mixed in during (8:33/mi)

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

4.5 miles during lunch, last 5 minutes faster.

Barbell strength training: Squats, Bench Press, Power Cleans, Ab Press

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

5.5 miles on the treadmill before work (9:09/mi).

Powerlifting strength training after work.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.700.000.000.003.70

3.7 miles on the treadmill during lunch (9:28/mi).  Nursing a small injury in right calf.

Olympic style weight training after work.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

3 miles during lunch, again going super easy due to right calf strain.

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

6 miles before work outside in shorts and a t-shirt!  Right calf feels mostly healed.

4 miles during lunch.

Strength training day.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

3 miles during lunch hour.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.000.004.60

4.6 miles during lunch hour (8:44/mi).

Strength training during lunch and after work.

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

6.4 miles on the treadmill before work.  Planned to go outside but cold and wind kept me inside.  Tired of bundling up.

3.6 miles during lunch inside.  Working da abs after.

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

6 miles before work (8:58/mi).

4 miles during lunch hour (8:51/mi).

Strength training after work.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.060.000.000.0010.06

7 miles outside before work (8:53/mi).

3 miles during lunch (8:57/mi).

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.001.250.005.00

5 miles during lunch, 1.25 miles at tempo pace (8:30/mi overall). 

Strength training after work.

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

7 miles outside before work (8:43/mi).

3 miles inside during lunch (9:20/mi).

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

7 miles outside before work (8:43/mi).

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.530.500.000.008.03

8 miles outside late afternoon in the sun (8:37/mi).

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

5.7 miles outside before work (9:28/mi).

3.8 miles outside during lunch (9:00/mi).

Strength training after work.

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

8.9 miles outside before work, legs were heavy this morning (9:19/mi).

Strength training after work.

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

8 miles outside before work, legs were in decent shape considering strength training session yesterday (9:24/mi).

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

Legs are sore so playing it safe with rest.

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

7.7 miles outside before work (9:13/mi).  Legs are still sore but feeling more mobile today.

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

12 miles in the morning (9:38/mi).

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.530.000.000.007.53

7.5 miles in the morning (9:40/mi).

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

9 miles while in Miami for a business conference (9:50/mi).  Hot, hot, hot!

Strength training at night.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

7.4 miles in the Miami humidity before the conference.

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

7.7 miles before work (9:34/mi).  Restart training after traveling on business and then feeling ill for several days after DTaP booster shot last Friday.

Strength training day.

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

7.6 miles in the morning (9:23/mi).

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.580.000.000.008.58

8.6 miles before work (9:13/mi).

Strength training day.

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

7 miles before work (9:15/mi) with the song "Squeeze Box" by The Who going through my head the entire time.

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

12 miles, nearly perfect morning (9:23/mi).  Not bad for overweight 47 year old.  

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

7 miles before work (9:16/mi)

Quick strength training workout after supper.

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

7 miles before work (9:31/mi).  Tired and mental struggle during this one.

Strength training day.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.751.000.000.0010.75

7 miles before work, not concerned with pace as usual (9:23/mi).

3.75 miles during lunch hour (9:09/mi), last mile at MP.

 

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

7 miles before work (8:57/mi).

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

7 miles before work in a muggy mess of weather (9:07/mi).  Side note, I'm working on stopping my anti-d medication, Lexapro.  I've been on and off the stuff since my mother's passing a very long time ago.  Time feels right and it's not good to be on it long-term.  Over time it makes me tired, gain weight, and loses effectiveness. 

Strength training day.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.401.000.000.005.40

5.4 miles during lunch gradually faster (8:53/mi).

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

7 miles before work on tired legs (9:42/mi).  Legs were tired from strength training a couple days ago and my sense of exertion has increased since quitting my anti-d med.  Will take some time getting use to the feelings again.

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

11.5 miles in the morning (8:49/mi).  I haven't felt this good on a run in a very long time.  Like years.  Probably related to stopping Lex. Feeling a bit more determined and getting a "runner's high" again.

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

8 miles in the morning before church (8:48/mi).  I can't believe how good running feels now.  It has to be related to me stopping my medication.

Strength training and swimming with the kids later in the day.  Tired!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.440.000.000.007.44

7.4. miles before work (9:24/mi).  Tired this morning and took a long time to get going.

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

7 miles during lunch (8:47/mi).  An 8 day streak, look out!

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

7 miles done super duper easy until the last mile (9:57/mi).

Strength training day.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.150.000.000.005.15

5 miles during lunch hour (8:44/mi).

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

5 miles after work (8:54/mi).

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.600.0010.60

7 miles in the morning before work (8:52/mi).

3.6 miles during lunch, 5 x pickups (8:19/mi).

Strength training after work.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.650.000.000.005.65

5.7 miles on a hot humid morning post blood donation the day before = SLUG FEST!  Had to walk some sections.  Brutal.  Going to eat and drink next couple of days and that's about it.

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

3.3 miles midday, pace progression last 10 minutes (9:05/mi).

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

7 miles before work, humidity made this very difficult.

2 miles during lunch break, inside!

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

5.7 miles before work, humidity is still high (10:00/mi).

 

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

7 miles before work (9:45/mi).

3.2 miles during lunch (9:16/mi).

Strength training day

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.150.000.000.005.15

5 miles while on vacation at Table Rock Lake.

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

5.6 miles

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

7.6 miles back at home after week of vacation (9:03/mi).

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.000.000.0010.04

7 miles in the morning before work (9:45/mi).

3 miles during lunch (9:07/mi).

Strength training day.

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

7 miles very slow before work.

3 miles during lunch, surprisingly lively legs.

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

7 miles before work (8:57/mi).

3 miles during lunch (9:17/mi).

Strength training day.

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

7 miles before work (9:28/mi).

3 miles during lunch break.

 

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

7 miles before work (9:40/mi).

3 miles during lunch (8:50/mi).

Heavy strength training (chin-ups, overhead press, weighted sit-ups, leg lifts, cleans, squats, bench press, deadlifts, calf raises)

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

7 miles before work, post strength training (10:00/mi).

3 miles during lunch.

Weight: 0.00
Comments
From steve ash on Wed, Jul 18, 2018 at 11:48:21 from 67.2.62.226

Very solid training week Bob.

From Bob on Wed, Jul 18, 2018 at 11:51:32 from 12.104.218.250

thanks bro!

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
10.250.000.750.0011.00

7 miles before work (9:16/mi).

4 miles during lunch, 0.75 mi fast (8:53/mi).

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

11 miles slow

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

7 miles before work

3 miles during lunch, last 0.5 mi faster.

Strength training day

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.250.250.0010.70

7 miles before work, sweaty one.

3.7 miles during lunch, last 0.5 faster.

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

7 miles before work all easy paced.

3 miles at lunch easy.

Strength training day

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

5.5 miles of dedicated walking to and from dinner.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.250.250.0010.50

7 miles before work

3.5 miles at lunch, last 0.5 miles faster

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

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
10.000.000.000.0010.00

10 miles in the morning (9:22/mi)

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

7.4 miles during lunch (8:47/mi).

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

10 miles before lunch (9:52/mi).

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.758.00

8 miles during lunch on the treadmill, 5 x 1 min pickups. 

Strength training after work.

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

7 miles before work (9:50/mi).

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.001.500.005.00

5 miles during lunch, 3 x 0.5mi at threshold pace.

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

12 miles in the morning LSD

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

10 miles before church.

2 miles before strength training.

 

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

7 miles during lunch.

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

7 miles before work.

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

7 miles before work, awesome cooler weather!  Just keeping it as easy as possible.

Strength training after work.

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

7 miles before work on a cool morning.

4.3 miles during lunch.

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

12.5 miles in the morning, going to be a hot one today.

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

9 miles before work, very warm and humid (9:43/mi).

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

6.4 miles before work, easy

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

10 miles super duper easy pace

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

7 miles easy but a little hard due to weather conditions.

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

4.8 miles done slowly before work

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

7 miles easy pace (10:39/mi).

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

10 mi easy pace, great weather.

1 hr. strength training 

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

10 mi easy pace before work.

2 mi fast walk during lunch.

Weight: 0.00
Comments
From jtshad on Mon, Sep 10, 2018 at 12:17:17 from 141.221.191.225

Great start to the week! Hope all is well with you and your family.

From Bob on Mon, Sep 10, 2018 at 12:53:02 from 174.221.15.36

Thanks bro, same to you. Iím trying!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

8.2 mi before work easy pace.

2.3 mi fast walk during lunch.

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

10 mi before work, last 7 miles included 30-60s pickups every mile.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

8.3 mi before work, very easy pace

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

11.6 mi very easy pace, 4 x 30-60s quick cadence and stride combo per mile.Hot out.

Weight: 0.00
Comments
From jtshad on Sat, Sep 15, 2018 at 16:40:32 from 174.208.15.194

Great week of running!

From Bob on Sun, Sep 16, 2018 at 09:32:19 from 174.221.12.146

Thanks Jeff!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

7.6 mi easy pace before heading off to visit daughter at college. 

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

7 mi before work, easy pace

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

7 mi after work, easy pace until last 0.5mi done at MP.

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

7 mi before work, easy pace, hot for a morning run.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.701.500.000.0012.20

12 mi in the morning, mixed in some MP during the last half.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.500.000.007.60

7.6 mi before church, last 0.5 mi at MP.

Strength training later.

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

7 mi before work all done at EP (9:39/mi).

5 mi after work all at EP.

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

7 mi before work, cool morning, EP (8:57/mi).

5 mi after work, last 0.5 mi at MP.

Strength training after run.

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

6.4 mi slow on tired legs.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

10 mi all done at EP (9:07/mi).

Strength training

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.500.000.0010.00

6.4 mi morning, legs stiff from strength training.

3.6 mi afternoon, last 0.5 mi at MP.

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

5.2 mi in the early morning, sore legs from strength training.

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

6 mi before work, feeling a little better (8:52/mi).

5 mi after work, muggy buggy fest!

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

8.8 mi total struggle to maintain pace, very humid

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

8.5 mi in the morning, good weather (8:52/mi).

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

8.5 mi easy pace, but got tired from the heat.

Strength training 30 min.

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

6 mi before work, tired

6 mi after work, felt better

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

8.9 mi easy pace, 6 x strides.  Much cooler outside. Thought about work and theology throughout most of this run.  Oh, and the book I’m reading called “Crow Killer”.  

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

9.2 mi all at EP

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.000.009.05

9 mi before work, couple fartleks near the end.

Strength training after work.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.930.000.000.008.93

8.9 mi before work, 5 x Strides.  Mentally draining week, worry about my daughters and depression, lead to inconsistent running this week.

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

9 mi before work on a dark cold morning, 5 x Strides

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

8.8 mi before work

After work spinning 15 min w/ Tabata 6 reps followed by strength training.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

8.1 mi before work, this was a big victory as it took mental fortitude to get going this morning.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.000.000.409.30

3.3 mi on ze mill before work

6 mi on ze mill after work, Burgomaster protocol: 4 reps

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

7.4 mi before church

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

3 mi on the treadmill

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.900.000.000.5011.40

7 mi before work (8:56/mi).

4.3 mi after work, 4 x 30 sec sprints.

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

7 mi easy, very windy

Spinning 13 min w/ 6 x Tabata intervals followed by strength training.

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

5 mi on the mill jamming to Rocky 4 soundtrack

5 mi on the mill with hills

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.001.009.70

5 mi easy on the mill

4.7 mi, 2 x 0.5 mi @ 5K, walk/slow jog recovery same distance 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.720.000.001.5010.22

5.5 mi easy jog (9:49/mi)

4.7 mi, including 5 x 2 min @ 5K pace, 3 min recovery

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

4 mi very easy on treadmill

5 mi very easy on treadmill

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

10 mi low intensity easy run in flurries and wind 🙁

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

5 mi easy intensity on treadmill, lower rib pain due to injury caused by horsing around. Feeling old.

5 mi at low intensity on treadmill

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.900.000.002.1010.00

5 mi low intensity run

5 mi high intensity run, W/C 10-15 m; 5 s • 3 m @ 10K • 2 r

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

4.5 mi low intensity on the mill

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.630.000.0010.63

10.6 mi outside, 1.6 mi at moderate intensity.

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

7 mi low intensity, coming back after re-injuring rib cage. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
28.200.000.000.0028.20

Catch-up entry for the month.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.900.000.000.0040.90

Catch-up entry for the total month.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1513.2413.3810.656.801544.07
Weight: 0.00
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