Doesn't Get Easier

Week starting Jul 16, 2017

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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:

Consistent aerobic and strength training.

Long-Term Running Goals:

Participate in 5k and 10k races.

Personal:

I started more dedicated running and racing in my thirties.  Eventually I developed symptomatic bradycardia and SVT which required a cardiac pacemaker implant and a cardiac cath ablation.  It has taken a long time to get back to running consistently again.  Counting my blessings and trying to remain more balanced with fitness.
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Miles:This week: 0.00 Month: 0.00 Year: 879.94
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
33.100.000.000.0033.10
Sun, Jul 16, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Strength and plyometric workout

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Mon, Jul 17, 2017
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.

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Tue, Jul 18, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

7.3 hot-n-tough miles, got it done

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Wed, Jul 19, 2017
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.

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Thu, Jul 20, 2017
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!

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Sat, Jul 22, 2017
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.

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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
33.100.000.000.0033.10
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