So we run

January 2019

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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.

 

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

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

Miles:This week: 15.00 Month: 33.15 Year: 1255.83
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1042.742.000.001.901046.64
Weight: 221.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

8.7 mi easy (9:45 avg), coming back from two injuries (rib cage and right adductor).

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

3.1 mi easy on the treadmill (9:39 avg).  Strength training after run.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.150.000.000.003.15

3.1 mi easy on the treadmill (9:31 avg).  Strength training before run and planned for after work.

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

3 mi easy on the treadmill (10:00 avg).  Some strength training before run and after work.  Adductor pain still there.

Weight: 0.00
Comments
From jtshad on Mon, Jan 07, 2019 at 12:43:08 from 141.221.191.225

Happy new year! Hope the injury continues to heal up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles jog and walk combo.  Think the injury is the sartorius and not the adductor.

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

6.5 miles easy jog, right leg still bothers some but doesn’t get any worse.

Strength training

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.550.000.000.008.55

4.8 miles slow jog outside in the dark (10:52 avg).  Right leg injury still there, not really bad but annoying.

3.8 miles jogging on treadmill during lunch.

Strength training after work.

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

No run

Basic barbell compound strength training.

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

5 miles outside in the morning (9:40 avg)

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

6 miles on the treadmill before work (9:54 avg)

4 miles on the treadmill during lunch, 7 x 1 min. hills

Strength training

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.400.000.000.001.40

1.4 miles on treadmill during lunch, had to cut short due to insulin bonk.

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

6.4 miles outside in the snow and cold.  Work hard to get back on schedule again.

Strength training

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

6 miles on the treadmill.

Strength training 45 min.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.830.000.000.006.83

6.8 miles on the treadmill (8:47/avg)

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

7 miles on the mill before work (9:43 avg).  Injury is nearly gone 100%.

3.2 miles on the mill during lunch (9:26 avg).

Strength training 45 min.

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

5 miles on the treadmill at lunch (9:12 avg).

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

Strength training 40 min.

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

Strength training 35 min.

3 miles on treadmill after strength training (9:33 avg).

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

Slept like garbage last night after having argument with daughter over her late night phone usage.  Phone curfew now in place so more arguing expected over a stupid phone. 

5 miles on treadmill during lunch break with fast finish (8:50 avg).

Weight: 0.00
Comments
From jtshad on Mon, Jan 28, 2019 at 13:51:08 from 141.221.191.225

Ah the joys of parenting teens/young adults while we are in our "stupid" phase (according to them). We may be stupid and out of touch, but we have the pursestring's which enable their lives. Challenging to keep a balanced and Christian interaction when they push your buttons.

From Holt on Mon, Jan 28, 2019 at 14:09:53 from 204.113.55.120

that's good stuff right there! Gotta love parenting

From Bob on Mon, Jan 28, 2019 at 15:07:03 from 174.221.30.97

Convinced me that phone/tech addiction is real. Social media controlling our kids? Sure makes parenting more difficult. She becomes a zombie if we let her have the phone all the time because sleep is then compromised. So we’ve dropped the hammer. Fun times.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

No morning run as planned.  Another night of not great sleep, but no arguing from our daughter at least.

5 miles on the treadmill for lunch, super cold outside (8:44 avg).

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

6 miles on the treadmill during lunch (8:57 avg).  Time just slips away from me and I end up with another low mileage week. 

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

8 miles outside, surprised by the pace (8:52 avg).

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

8 miles outside in shorts, wet and muddy (9:40 avg).

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

6 miles on the treadmill during lunch (9:37 avg).

Stregnth Training 55 minutes.  Barbell compounds: Flat Bench, Back Squat, Hang Clean, Calf Raise, Deadlift, OH Press, Chin-ups, and Lunges.

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

4 miles during lunch on the treadmill (9:27 avg).

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

6 miles in the morning on the treadmill (9:36 avg).  Great night of sleep for once.  The older I get the lighter I sleep it seems so now relying on ear plugs.  Finally found a set that doesn't hurt my ears.

4 miles during lunch on the treadmill (9:50 avg).  Slow and easy with hills for most of it and then progressively faster the last half mile.

 

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

5 miles on the treadmill (9:52 avg) before watching daughter play volleyball.

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

6 miles on the mill due to ice pellets weather (9:50 avg). Wanted to bail after 20 minutes but caught some good vibes.  Fast finish.

3 miles before strength training (10:00 avg)

Strength training 1 hour. Too long, like to keep this around 30-45 minutes.

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

8 miles jogging outside (10:10 avg).

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

8 miles jogging outside in horribly windy conditions.

1 mile warmup before weights.

45 min strength training, barbell compounds.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

5.7 miles jog and walk combo (12:13 avg).  Back at it after left ITB flared up and forced me to take a couple days off earlier in the week.  Hope to tolerate jog and walk combo for a while. 

3.9 miles jog and walk combo (12:57 avg).  Left ITB cooperated, plan to foam roll and stretch again tonight.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

6 miles jog & walk combo outside, left knee was OK, not 100% but a little better.

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

6 miles jog & walk combo (12:00 avg).  Knee can tolerate very slow jogging pain free so glad I can at least do that for now.

Weight: 0.00
Comments
From jtshad on Tue, Feb 19, 2019 at 10:38:12 from 141.221.191.225

Sorry about the knee issues. Old guy runners and knees lately have been a disturbing trend on the FRB.

From Bob on Tue, Feb 19, 2019 at 11:36:14 from 174.221.134.249

Yes, pretty sure mine is a combo ITB and patella tendinitis. So if I’m smart I should be able to work through it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5 miles on the treadmill mixing slow jogging with walking at maximum incline (13:20 avg).  Knee is slowly feeling better, but think I made matters worse by being too aggressive with stretching (back of knee and upper calf hurt).

1 hour strength training 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.550.000.000.004.55

4 miles on the treadmill again doing a jog and walk combo.  Hip stretching helps the knee!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.720.000.000.004.72

4.7 miles on the treadmill (12:46 avg).  Still nursing left ITB.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.080.000.000.005.08

5 miles of slow jogging and walking after work (12:24 avg).  Left ITB/knee held up pretty well.

Strength training 30 minutes later in the evening.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.000.000.009.80

9.8 miles slow jogging, no knee pain (12:13 avg).

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

6.7 miles slow jogging on the treadmill.  Left knee doing ok, not great, just ok.

 

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

5 miles in the morning on the treadmill (10:00 avg).  Left knee feeling ok.

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

8 miles on the treadmill (10:00 avg).  Knee feeling pretty good.  Continue to do some form of strength training nearly daily.

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

4 miles on the treadmill during the lunch hour (9:54 avg).  Picked it up a little the last 3 minutes.  Nothing fancy.

1 hour heavy strength training.

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

6 miles outside before work (10:44 avg).

4 miles on treadmill during lunch (10:00 avg).  That was a bit too much.  Resting knee now.

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

7 miles outside, left knee is still a little wonky (10:00 avg).

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

4 miles on the treadmill slow.

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

3 miles slow on the treadmill.  Left knee still an issue.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.300.000.000.002.30

Jog and walk

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.300.000.000.002.30

Jog and walk

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

Jog and walk, heart rate testing

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

Jog and walk on the treadmill while heart rate testing.

Went in for my annual pacemaker check-up about two weeks ago.  Pacemaker data shows several "high heart rate" alerts since the last time I had a check-up.  Cardiologist thinks it's some kind of exercise induced tachycardia.  So for the past couple weeks I've been wearing an extra monitor (like a portable ECG) to collect more heart rate data.  I've had a handful of tach episodes since then with the highest recording at 180 bpm while standing around after a jog.  The only way I can slow it down is using a manual vagal maneuver. Doc called last week and says I have exercise induced supraventricular tachycardia (SVT), which is causing my heart rate to bounce around sporatically during exercise and sometimes beat uncontrollably fast.  I've tried beta blockers before and they simply suck in my opinion.  So we are more than likely at the point of having an ablation.  Going to talk it over some more.

Weight: 0.00
Comments
From jtshad on Mon, Apr 01, 2019 at 12:34:32 from 141.221.191.225

Wow, sorry for the news. You are in my prayers for helping determine the path forward.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.300.000.000.002.30

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

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

9 miles, slow jogging.  Ablation procedure scheduled in a couple weeks.  I pray this all works out for the better and rids me of the pesky tachycardia.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.600.000.000.002.60

2.6 miles, slow jogging.  Left knee is feeling pretty good.  Strength training day.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.340.000.000.005.34

5 miles, slow jogging with hills

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.000.000.003.73

3.7 miles of jogging on the treadmill.  Left knee felt ok.  Having tach test and ablation procedure done later this week.

Strength training day. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.520.000.000.002.52

2.5 miles of jogging during lunch hour.  Left knee feels good at jogging paces.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.300.000.000.002.30

2.3 miles on the treadmill.  First jog in two weeks since cardiac ablation.

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

5.3 miles outside.  Heart was well behaved during run, but had a very brief tach episode while walking afterward.  A bit concerning but I guess not unusual during ablation recovery.

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

7 miles outside before church.  Heart is acting a bit more tame, tach episodes are imperceptible or muted.  Still not sure my pacemaker is properly pacing my heart though as it seems high for the running pace.

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

5.8 miles during lunch.  Beautiful day outside.  Decided to dramtically cut back on caffeine as I think it's messing with my heart rate as well.  BRAIN FOG!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.910.000.000.003.91

Lunch run

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

6.3 miles jogging before work.  Wore heart rate monitor.  Still seeing a lot of variability in heart rate, which is kinda concerning to me, but no out of control tach episodes.  Or could they be smaller episodes.  Appt in a couple weeks to see how things are going since the ablation.

3 miles jogging during lunch.

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

6.0 miles slow jogging during lunch.  Hot out!

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

5.2 miles easy jogging.  Not too bad.  But need to get on a gradual schedule.  Did too much this week.  

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
3.100.000.000.003.10

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

Weight: 223.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

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

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

7 mi at an easy pace before work between storms.  So much rain.

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

Cardiologist appt., all clear normal, no alerts, no change in pacemaker settings.  Yay!

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

Easy jog

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

Easy jog (9:53 avg).  Muggy out.  A lot of tree limbs down from last night's storm.  Surprised to see many people out walking.

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

Easy jog (10:16 avg).  Muggy with all the rain we've been having.  Felt tired at first, but picked up after about 30 minutes.

Down about 4 lbs. since starting my new nutrition program.  Whole lot more to go.

Weight: 219.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

1 hour of strength training

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

6.7 miles during lunch

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

6 miles jogging before work.

3 miles during lunch hour.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.470.000.000.0010.47

6 miles easy running before work.

4 miles during lunch.

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

7 miles on a very muggy morning.

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

8.6 mi HOT!

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

8.9 mi HOT!

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

4 miles on the treadmill during lunch.

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

7 miles in the morning heat.  Tough!

3 miles during lunch on the treadmill.  Insulin bonk the last mile.  Happens whenever I eat a snack 30 minutes before a run.  Not sure why I don't stop doing it. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.230.000.001.006.23

6.2 miles on treadmill, 7 x 1m @ 3K-5K pace, 4m rest

 

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

10 miles easy pace

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

9 miles struggle at first but caught a little fire during second half.

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

1 hour strength training.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.640.000.000.007.64

7.6 miles slow before work.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.000.905.00

5 miles during lunch hour.  Short intervals.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.000.000.0011.00

7 mi before work

4 mi during lunch, 1 mi moderate

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

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

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.301.000.000.004.30

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.540.000.000.007.54

7.5 miles easy before work.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

6.9 mi before work, nice cool morning.

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

4 miles on the hotel treadmill followed by some strength work.

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

10 miles on the bike trail

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

7 miles on the bike trail

Weight: 0.00
Comments
From jtshad on Mon, Aug 05, 2019 at 09:48:45 from 141.221.191.225

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

From Bob on Tue, Aug 06, 2019 at 08:38:50 from 12.104.218.250

Hey, hope all is well with you too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles on the treadmill during lunch.

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

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

7 miles of slow jogging before work.

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

6 mi morning jog and walk before work.

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

6 mile morning jog before church.

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

6 mile morning jog before work.  Trying to build consistency once again.

4 mile easy progression jog after work. 

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

6 mile morning jog with some walking mixed in to keep it super easy.

4 mile jog after work.

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

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

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

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

5 mile jog n walk, rehab of an old groin injury that has come back.  Stinks!

Weight: 0.00
Comments
From jtshad on Tue, Sep 03, 2019 at 11:09:20 from 141.221.191.225

Sorry about the injury, that is frustrating.

From Bob on Tue, Sep 03, 2019 at 11:57:58 from 12.104.218.250

Thanks, yep, going to start out slow and low and build from there. Almost feels like I'm starting all over again.

From Rob Murphy on Wed, Sep 04, 2019 at 09:40:55 from 163.248.33.245

Go to youtube and type in "cheers groin injury song".

From Bob on Wed, Sep 04, 2019 at 09:54:46 from 174.221.9.195

Haha, thanks Rob, made my day. Best show ever!

From Bob on Wed, Sep 04, 2019 at 09:59:29 from 174.221.9.195

Kept the laughs going, watched “Sam Malone at a sex addiction group therapy” clip.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5 miles during lunch, punching the reset button again. 

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

Strength training followed by sprint intervals on the spin bike.

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

5 miles before work.  Injuries cooperating.

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

Strength training + Sprint intervals on spin bike

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

7 miles in the morning, stiff legs

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

4.5 miles during lunch, higher cadence helping

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

7.5 mile jog and walk combo, feeling super clunky

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.050.000.000.008.05

5 miles before work, much cooler weather

3 miles jogging during lunch

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

4.5 miles before work

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

5.5 miles before work, feeling stronger

Strength training in the evening

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

4.6 miles during lunch, four day running streak!  Woot woot!

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

8 miles, not great but not bad

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
1.000.000.000.001.00

1 mile on the treadmill and that is it!

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

6 miles before work.  Hot out!

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

2 miles at the gym

Strength training

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

8 miles before work

2 miles post strength training

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

10 miles easy as possible

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

7 miles before work in the dark the whole way :(

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

8.6 miles in 90 minutes (10:30 avg)

Strength training 45 minutes

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.840.000.000.008.84

8.8 miles in 90 minutes (10:11 avg)

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.040.000.000.009.04

9 miles in 90 minutes.  Glorious morning weather!

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

9 miles in 90 minutes

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

Strength training 45 minutes.

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

8.9 miles in 90 minutes.  Struggled.  Felt like 12 miles.

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

8 miles in 78 minutes

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

8.2 miles in 80 minutes

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

8.1 miles in 81 minutes

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

5 miles in 50 minutes on the mill

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
8.200.000.000.008.20

AM: Run 80 minutes before work.

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

AM: Run 79 minutes before work

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
27.200.000.000.0027.20

catch up entry for week

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.800.000.000.0020.80

catch up entry for the week

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

catch up entry for the week

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.400.000.000.0022.40

catch up entry for the week

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.200.000.000.0019.20

catch up entry for the week

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
30.300.000.000.0030.30

catch up entry for the week

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
27.900.000.000.0027.90

catch up entry for the week

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1042.742.000.001.901046.64
Weight: 221.50
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