| Location: Lake Havasu City,AZ, Member Since: Sep 29, 2008 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 23 marathons
6 Bostons (2007-2011, 2017)
3 Half Ironmans
2 Ironmans
3 50 Milers
1 Grand Canyon Rim to Rim to Rim
Marathon PR:
2:59:00 St. George 2008
2:58:03 Boston 2010
1/2 Marathon PR:
1:25:41 Havasu Half 2009
1:24:09 Painter's St.George 2010
Half Ironman PR:
5:25:02 HITS Havasu 2014
5K PR:
18:23 LHC Turkey Trot 2014
18:22 LHC Turkey Trot 2017
50 mile PR:
7:56:14 Avalon50 2016 Short-Term Running Goals: Break 3 hours again
Doing it a Boston would be sweet!
It was sweet!
UPCOMING RACES
Long-Term Running Goals: Have fun!
Personal: Married
4 kids
Optometrist
Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 262.41 | 74.20 | 32.10 | 38.05 | 0.00 | 406.76 |
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| SpeedStar Miles: 114.52 | Cumulus Miles: 112.69 | HyperSpeed Miles: 31.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 3.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I ran on the island. Warmed up for a mile did 3 at marathon pace which felt very easy. Then cooled down for a mile. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I hate easy runs. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 2.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Did 2 1/2 min repeats after a 5 min. warm up. Repeated between marathon pace and easy jog. Ran for 30 mins | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.65 | 0.00 | 1.15 |
| I kicked off my carb loading for Saturday's race tonight with a 3 minute all out sprint. It felt good. Now I have to eat a lot of high gycemic foods for the next 24 hours. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today. Tomorrow is the big day. SGM here I come. I'm tierd of eating carbs. I want protein. |
| | Race: |
St. George Marathon (26.2 Miles) 02:59:00, Place overall: 92, Place in age division: 22 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
| It was a wet and windy day. I finally met the legendary Andy B and he was kind enough to let me run with his group. What an amazing, consistant runner he is. We hit the half mark at 1:31:00 exactly as planned. Now it was time to work the negative split, which I have failed to do in all 6 of my previous marthons. I kept telling myself that today was the day I break 3 hours. The last mile really hurt, but I was suprised to see my split at 7:00 exactly. It felt like an eternity. I ran a 3 minute negative split 1:28:00, my fastest half marthon ever! I'm now officially a sub 3 marathoner. I better go sign up for Boston and get me a good number. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I road the stationary bike for 1/2 hour to work the lactic acid out of my legs. It helped. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Today I did the eliptical for 30 mins. It felt good. I think I could go out and run pretty well right now, but I am going to give it another day or so. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I did some upper body weight training. It felt good to work those muscles after a few weeks off. Then I did the elliptical for 1/2 hour. My legs felt good. I think I will go out for an easy run tomorrow. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I got up an ran 6 easy miles this morning. My average pace was only 8:40. It was good to get out on a run again. It is the only time I really am able to think. As I ran, I was thinking about SGM and I still can't believe I broke 3 hours. I was trying to put together where I go from here. For so long it has been just a dream to break 3 hours, so I always had something to work towards. I have a local 5 K Turkey trot coming up next month, so I'll probably start working a lot on speed. I think my next marathon won't be until Boston and I will try and break 3 again there. I've done Boston twice and my PR there is only 3:15, but with the right training I think I can do it. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.60 | 0.00 | 0.00 | 0.00 | 0.00 | 2.60 |
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Today was one of the best days of my running career. My 9 year old son got up and ran with me. I let him set the pace. We only averaged 10:20, but we made it 2.6 miles and he never walked or complained. I have him convinced to run the local 5K turkey trot in Nov. I can't wait to get out and run with him again. I loved it. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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I'll call this my first long run since the marathon even though it was only 10 miles. I ran it with the same purpose as a long run. My first 8 miles I felt great! I must have had some built up energy from all my recovery this week. At about mile 8 though, I could tell I had run a matathon the week before. My legs started feel ing like they do at the end of a marathon.
10 miles, 1:15:29 pace 7:33 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| Did 7 total miles today, 4 were easy and 3 at around 10k pace. Averaged 6:14 over the fast 3. It felt good to run fast again. My calves are still a tiny bit sore from marathon recovery, but I didn't push too hard to keep up my pace. I've gotta start going a bit shorter and faster to get into 5K shape. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Today was a crosstraining day. I did full body weight circuit followed by 30 mins on the elliptical. That is my standard cross training. It was my first time to do lower body weights since the marathon. It felt good. I think I am going to focus on loosing a few pounds for the rest of the year so when I kick up my Boston training I am already lean. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I ran a nice easy 7 miles today and finished with 10, 10 sec hill sprints over the last mile. Nothing special today. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 2.50 | 0.00 | 4.00 |
| Today I set out to run 10 half mile repeats with a one minute walk break in between. Right from the start I knew it wasn't my day, and by the fifth repeat I was only running a 7 min mile pace. My marathon pace is 6:50, so I definitely was not getting in the speed work I wanted. I should be doing the repeats at about 5:50 pace. Since I obviously wasn't accomplishing what I wanted, I called it a day after 5 repeats. Heck, Monday I ran 3 miles averaging 6:14, I don't know what got into me today. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Did my usual x training today. Weights/ elliptical
Tomorrow will be 15 miler, but my wife wants to get in a 10 miler tomorrow, so I'll have to get up and run around 4am so she can be out the door at 6 am and we can make it to the church by 8 am for our families turn to clean the building. It should be cool at least. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| I woke upb early and ran so my wife could be out the door at 6 for her run. I did a nice easy 15 miles and mildly built up my speed as I went. Ended up averaging 7:52. Felt good. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 4.00 | 0.00 | 0.00 | 7.50 |
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I didn't have to be into work until 10 this morning so I slept in a bit, helped the kids off to school and then did my run around 8. It's nice to run with the sun up. I warmed up for 1 mile and then dropped to a tempo pace and did 3 miles at 6:30. I was feeling a bit tired so I slowed to an easy pace for 2 miles and then I decided to pick it back up to tempo pace for the 7th mile. Halfway through I looked down at my watch and relized I was running a 6:12 pace and I felt good so I dropped the hammer and finished the mile hard. Did it in 6:03. Then I cooled down for half mile and called it a day. It was a good run to start the week.
Distance 7.5 miles
Avg. pace 7:11 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I lifted weights today, but ran out of time so was not able to do my usual elliptical work. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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I ran six easy miles. Nothing exciting.
Avg Pace: 8:32 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Last night I did something I haven't done in a long time. I ran without a purpose. I can't remember the last time I did that. Before I new anything about training properly I used to run that way all the time. I had speed work planned, but it was such a beautiful night, I just felt like running. I ended up running 8 miles at 7:36 pace... too slow for a tempo run, too fast for an easy run, not far enough for a long run. I just went out and ran. It was nice, but when I was all done, I said to myself, "what did I accomplish?" And, I couldn't come up with anything. I guess I better get back to running with a purpose. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Lifeted weights and did some elliptical work. Felt good. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 3.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| I ran 12 miles for my long run today. I felt a bit tired at the beginning, but gradually increased pace till the end. I did my last 3 miles around marathon pace (6:50). I averaged 7:43 for the entire run. I'm hoping to get back into the grove next week with some quality runs before I head off to Belize for 10 days. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| Boy, have I lost my motivation to train since SGM. I just didn't want to do it last night, but I finally decided to run on the treadmill. I set it at my standard 1% incline and did a warm up mile that felt good. I then increased the pace to 6:40 and did that for 3 miles. Then I did 2 easy cool down miles. It wasn't a great run, but I did it. Maybe after my time off, running on the beach with my wife, I'll return with new found motivation. 3 DAYS AND COUNTING!!! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Lifted weights and did 30 mins on the elliptical. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 3.00 | 0.00 | 6.00 |
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I wanted to get in some good speed work before heading out on vacation, so I dragged myself down to the track last night. I did a mile warm up then did 6 x 800m repeats with 1 min walk breaks. I averaged 2:44 on the repeats. I did a cool down and headed home.
Total run 6 miles Avg. Pace 7:11
It felt good to do some speed work. I almost hit "Puke Pace" once but fought it off and continued on. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Lifted weights- focused on upper body in hopeless attempt to look better on my tropical vacation. Then did the eliptical for 30 mins.
No more workouts before trip. I'll be leaving Havasu at 2 am tomorrow to catch my flight out of Vegas at 6 am. I'll report my island running when I get back. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Belize | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Belize | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.80 | 0.00 | 2.00 | 0.00 | 0.00 | 4.80 |
| Belize | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.35 | 0.00 | 0.00 | 0.00 | 0.00 | 5.35 |
| Belize | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.24 | 0.00 | 1.00 | 0.00 | 0.00 | 4.24 |
| Belize | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Belize | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Well, it looks like I logged 27.39 miles while in Belize. Most of it was easy running on the beach. All that running in th sand is tough. I did about 80 % of my runs on the beach and the other 20% on the roads. I didn't get in until 1:30 this morning and I had to be at work at 8 am. I think I will take today off and then start running again tomorrow morning. I missed all the running chat with you guys, but it was great to get away from life's stresses. Now I have 5 days to get ready for the 5K Turkey Trot. I have not weighed in, but I don't think I gained much weight on the trip. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 2.00 | 0.00 | 5.00 |
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I decided to get some mild speed work in last night in finall prep for my 5k Sat. I headed to the track warmed up a little more than a mile and then did 8 x 400 with 1:30 min walk breaks. I averaged 1:21 per 400m with my fastest repeat being 1:19 and my slowest 1:23 so I stayed pretty consistant. I cooled down for a bit more than a mile and headed home feeling good and thinking maybe I might be able to salvage my 5K Sat. even though my training has been weak ever since SGM.
Total run 5miles. Avg pace 8:07
Sorry I haven't been able to get to anyone's blog since retruning home. I've been slammed at work and that is when I usually catch up on all the blogs. I'm anxious to get back to reading all your reports though. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.60 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| I got out and did some easy miles last night. I ran 5.6 miles averaged 8:08 and felt good. I think I will take today off and then take my chances tomorrow morning with the local 5k turkey trot. I haven't race 5K since last years turkey trot. I'm sure by mile 2 I'll be remembering why I don't run 5Ks more than once a year. I need to try and mentally prepare for the pain, but I am just not there right now. I have definitely slacked off big time since SGM and no where near peak shape. I'll report Sat. on how it went. | |
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| | Race: |
Havasu Turkey Trot (3.1 Miles) 00:18:59, Place overall: 3, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 0.00 | 3.10 | 0.00 | 0.00 | 5.35 |
| I got up and ran my 5K Sat. morning. I felt fat and out of shape after doing no serious training since SGM 5 weeks ago. I was hoping to go sub 19 which would be a 5k PR. The course is bruatal, descending more than 600 ft on the way out and then turning around and running back up. I ran the first mile in 5:21, hit the turn around at 8:45, mile 2 was 6:12. I was hurting on mile 3 but gave it all I had up the steep hill, 6:58. Then I left everything out there averaging 6:21 on the last 0.1. I finished 3rd overall and 2nd in my AG with final time of 18:59. (For a better, more detailed report see, fourmflyers.org) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 3.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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I got out and ran last night. I was thinking on doing a mile warm up followed by some marathon pace miles until I got tired. I did my warm up mile, 8:00 then ran 3 miles at 6:50. Half way through mile 3 I could tell I was having to push so I stopped running marathon pace after that mile and went back to an 8 min mile. Total run 5 miles, 36:30.
I was suprised how sore my calfs were from Sat.'s 5K. This morning they are still hurting pretty good. I never remember being sore at all after a 5K. I guess that is what I get for not preparing for it properly. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I had to do some church stuff last night and was going to go to the gym for some weight training and eliptical work afterwards. Church work took longer than expected, as usual, but I still made it to the gym. I only had time for a 30 min eliptical workout though. I'll do some weight training on Thurs. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I went to the gym, jumped on the treadmill, set it at 1% incline and 7.1 mph (8:28) and ran for five miles. I nice easy recovery run. I don't know what I'm recovering from, but it felt good. Tonight I'm going to get some speed work in at the track. After reading Fly's speed work the other day, I am pumped to get some in myself. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 5.00 | 0.00 | 8.50 |
| Fly's workout the other day inspired me to head to the track for some speed work tonight. I didn't have much of a plan, but during my mile warm up I decided to do something a little different than I ever do. I am usually about keeping workouts simple, but I mixed it up a bit tonight. I did the following repeats all followed by a 400m recovery lap. 400m 1:18 800m 2:49 1200m 4:24 1600m 6:00 1600m 5:57 1200m 4:24 800m 2:54 400m 1:18 Then I did a little cool down. Total workout 8.5 miles, Avg pace 7:23 I was trying to do the last for repeats as fast as the first 4. I was off on the 800m repeat, but I made it on the rest. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Upper and Lower body weights followed by 30 min on the eliptical. It fetlt good to lift weights again. I'm going to get back into my ruotine of doing it twice a week. My glute and upper hamstring muscles are a little sore. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Did a 10 mile long slow run. The first 6 felt good and then I kind of fell apart. Total run 10 miles, Avg pace 7:41 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 5.00 | 0.00 | 0.00 | 7.00 |
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It was too cold (69) to run outside last night, so I headed to the gym for a treadmill tempo run. I set the incline at 1% as usual, did 1 warm up mile 7.5 (8:00) then jumped it up to 9.0 (6:40) for 5 miles, then back to 7.5 for a mile cool down. I felt very good last night. I think my body is ready officially start training for Painters, which no I still haven't signed up for.
Total run 7 miles 49:20 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Full body weights and 20 mins on the eliptical. I did my weight work pretty fast since I didn't have much time. I still got it all in though. I can definitely call that cardiovascular weight lifting. I'm going to try and get some repeats in tomorrow. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 0.00 | 0.00 | 5.00 | 0.00 | 7.75 |
| I wanted to get in some speed work tonight to get the engines roaring to burn Thanksgiving Day calories tomorrow. I headed out to the track. Warmed up for 1 mile. Then did 4x1200, then 3x800, then 2x400 all with a 200m walk in between. Splits: 1200s: 4:26, 4:29, 4:25, 4:27 800s: 2:55, 2:56, 2:53 400s: 1:21, 1:19 I then did a little cool down. Total Workout 60:00, 7.75 miles, Avg pace 7:45 I am starting to enjoy these more creative track workouts. They're kind of fun and I feel good when I'm done. Happy Thanksgiving everyone. I'm taking the kids, mine and my nieces on a hike tomorrow. That will be it for exercising. Then I'll go long on Fri to burn all those extra calories. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hiked a few miles with the kids. I had to carry my youngest much of the way. That's gotta count for something. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| I got out and did my long run today since I figured I was well carb loaded after a a little too much stuffing and pie yesterday. I set out to run an out and back 15 mile run. I decided to take it easy on the way out and then try and run a negative split on the way back. The one catch: a 300 foot drop in elevation on the way out and therefore a 300 foot increase in elevation on the way back. I ran easy out and turned around at 59:07. I picked it up on the way back and did the second 7 1/2 in 56:39 for a total 15 mile run in 1:55:46, avg pace 7:43. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 7.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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MORNING
Treadmill 1% incline
1 mile warm up 8:00
7 miles at marathon pace 6:50
No time for a good cool down except for the walk to the car. Felt tired at the end, had to play mind games to keep going.
EVENING
30 mins on eliptical
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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MORNING
Full body weights followed by 30 min eliptical
I'm going to start trying to do 2 workouts a day until Christmas. It will be my way of avoiding the holiday weight gain.
EVENING
30 mins of pleometric jumps. Felt good to do explosive leg exercises. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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MORNING
I did 6 easy recovery miles this morning with 10, 10 sec hill sprints over the last mile. Since I did my pleometric jumping last night I was a little worried I might be sore this morning, but my legs felt great, especially on the hill sprints.
6 miles, 50:40, Avg pace 8:27
EVENING
Jump rope, 25 mins | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.22 | 0.00 | 0.00 | 4.40 | 0.00 | 7.62 |
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MORNING
It was a freezing 47 degrees this morning so I broke out the gloves before heading out into the dark. I wanted to get some hill work in, so I did my 2 1/2 min repeats (11 after a 5 min warm up) on a rolling big hills road. I did 4.4 miles at 5k pace and 3.22 miles easy for a total run of 7.62 miles in 1 hour, avg pace 7:53. After jump roping last night for the first time in a long time, I was again suprised that my legs felt great. I guess I am in better shape than I thought, just fat.
EVENING
30 mins Plyometrics | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| MORNING
Full body weights followed by 30 min eliptical. Legs were a bit tierd, probably from last nights plyometrics so I only resistance of 8 on the eliptical instead of the usual 10.
EVENING
30 min stationary bike
20 min arc Trainer | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 2.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| I find the treadmill a good place to do a progression run so I went to the gym with the intention of doing a 12 mile run increasing the speed by 0.1 mph every mile through 12 miles. I set the treadmill at 1% and started the first mile at 7.9 (7:35). Every mile I increased the speed. Mile 10 was 8.8 (6:48) and that was all I could do, so I did the last 2 miles as a cool down. I was dissapointed I had to bail on the last 2 miles, but it was a good run. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 5.00 | 0.00 | 0.00 | 7.00 |
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MORNING
I did a nice tempo run this morning. 1 mile warm up, 5 miles at 6:30, 1 mile cool down. The good part is I felt like I could keep going a while after finishing the 5 fast miles. I'm training like I will be running Painters. I ran it by my wife last night and she was good with it, so I'm now 99% sure I'll be running it.
EVENING
30 min plyometrics | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
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MORNING
Full body weights. 30 mins eliptical. Felt strong today.
EVENING
Feeling so good tonight, I decide to go out for an easy run. 3.1 miles, avg pace 8:01 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.30 | 0.00 | 0.00 | 0.50 | 0.00 | 6.80 |
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MORNING
Got up and ran a nice recovery run. 6.8miles avg pace 8:30 last mile did 10, 10 sec hill sprints. Since I started going 2 a day I've had some incredible energy. I'm wondering when it is going to catch up with me.
EVENING
45 mins ArcTrainer. It's like an eliptical machine, but has a longer stride length. That was a tough workout. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 5.00 | 0.00 | 8.00 |
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MORNING
I got up and headed to the track for some speed work this morning
1 mile warm up
400m 1:25
800m 2:55
1200m 4:34
1600m 6:13
1600m 6:10
1200m 4:39
800m 3:05
400m 1:17
I did a 400m recovery jog after each repeat. I was slower than I'd like to have been this morning, but the workout felt good. I think last night's workout was a bit more than I've been doing in the evenings and that left my legs a little heavy this morning.
Total Run 8 miles, Avg. Pace 7:47
EVENING
20 mins jump rope
5 mins ab work | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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MORNING
This morning I headed to the gym for a full body workout. I am feeling pretty lean lately, but my weight is still at 160. I was thinking that maybe I've been doing to much heavy upper body work for a marathon runner, so I decided to do my lower body workout like normal with abs and lower back work, but then instead of doing my normal upper body work I just did pull ups and pushups. Maybe I won't bulk up as much doing that and can loose a few more pounds. I really want to make a serious run at going sub 3 at Boston this year and every pound will count. After my resistance work I did a hard 30 mins on the eliptical. Felt great!
EVENING
30 mins low intensity plyometrics. Didn't want to over do it since I'm going 15 miles bright and early tomorrow. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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15 miler on a very hilly course and super windy out
1:58:38
Avg pace. 7:55
I finished strong and ran a negative split. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 9.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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LUNCH
I had the Monday morning blues this morning so I turned off the alarm clock and rolled over and went back to sleep. So I could still get my 2 workouts in today, I snuck out during lunch for a quick 30 mins on the elliptical at the gym. Tonight I hope to get in some marathon pace miles.
EVENING
It was cold (in the 50s) and raning outside so I went to the gym. Set the treadmill at 1% incline did a 1 mile warmup at 7.5 (8:00). Then I set it at marathon pace, 8.8 (6:49) and ran 9 miles. 1:01:21. It felt easy. I'm thinking about trying to re-adjust my marathon pace to 9.0 (6:40). That would get me to the end in 2:55 instead of 2:59. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.40 | 0.00 | 0.00 | 0.00 | 0.00 | 4.40 |
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MORNING
I was feeling realy good this morning after my marathon paced run last night. I did weight training followed by 30 min arc trainer. Wish I had more time to workout this morning. I had lots of energy. I really showed some improvement in my pullups today as well!
EVENING
It was beautiful out last night so I headed out for a recovery run. 4.4 miles, 8:21 pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.40 | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 |
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MORNING
It was not beautiful out this morning--raining, but I didn't wimp out. I headed out into the rain for a recovery run, with last mile doing 10, 10 sec hill sprints. 6.4 miles 8:55 pace
EVENING
My legs were feeling a bit sore so I put on my exercise close, put on the "Prince Caspian" dvd I'd been wanting to watch, and watched it while I did some stretching, ab work, push ups, walking lunges, and a few other low intesity jumping exercises. It was a pretty good movie and I still got in some exercise. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.40 | 0.00 | 0.00 | 5.00 | 0.00 | 8.40 |
| MORNING
I was too much of a wimp to get wet 2 mornings in a row so I went to the gym for 45 mins of eliptical. Looks like we should have a real nice afternoon today and my last patient is at 3:30 today so I'm going to try and get some speed work in right after work today.
EVENING
As predicted, it was a gorgeous afternoon, sun shining and about 55 degrees with no wind. I got home a little after 4, earlier than usual, and headed out for a run.
5 min warm up
11, 2 1/2 min runs (5k pace) each followed by 2 1/2 min jog on rolling hills.
Total run 8.4 miles 1 hour 7:10 pace
I was amazed how good it felt today. I recovered much faster than usual between each repeat. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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MORNING
Weight training followed by 30 min on ArcTrainier.
I have a hot date with my drop dead gorgeous wife tonight, so I'm going to try and sneak out around lunch time for a quick early afternoon workout to get my second workout of the day in. I haven't missed since I started on the Monday after Thanksgiving and the goal is to do it until the 23rd of Dec. Almost there!!! On Satrudays I only do my long run and I don't workout on Sundays, so after today, that leaves only 2 more 2 a days.
LUNCH
30 mins on stationary bike | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 6.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 mile progression run on treadmill at 1% started at 8.0 and increased speed by 0.2 every 2 miles. Last 2 miles started at 9.0 did the last half of the last mile at 9.4. Felt good to end the week fast. Total Run 12 miles, 1:24:44, Avg Pace 7:04 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 6.00 | 0.00 | 0.00 | 15.00 |
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MORNING
I got up and did some easy recovery miles today so I could work off some of those extra calories I ate over the weekend. I hope to get in a nice tempo run tonight.
7 miles Avg Pace 8:40
EVENING
Tempo run
1 milewarm up
6 miles (avg 6:27)
1 mile cool down
Total run 8 miles, 54:45 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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MORNING
weight training
45 mins eliptical
Today is my last goal day of 2 a days. I don't know what I'm going to do tonight in celebration. I've kind of gotten used to the 2 a days. I hope I don't start getting fat again after I go back to 1 workout a day. When I started doing this the Monday after Thanksgiving I weighed 166.5 lbs this morning I weighed in at 156.0. I guess it worked.
EVENING
I celebrated my final 2 a day with 1 hour of jump roping and plyometrics. That is the end of 2 a days.... at least for the rest of this week. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 5.00 | 0.00 | 8.00 |
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Track work this morning. During all those 2 a days I was expecting to have some serious dead leg issues, but never did... until this morning. I felt good cardiovascularly, but my legs just wouldn't go like usual. My repeats were siginificantly slower.
4 x 1200
3 x 800
2 x 400
All with 200m walk breaks in between.
Total run 8 miles, avg pace 8:31
I'm looking forward to a rest day tomorrow. Merry Christmas everyone. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 2.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| The Run-- 16 miles out and back, 300 ft descent out and 300 ft up back The Weather-- amazingly beautiful day, sunny, no wind, upper 40s The Goal-- take it easy out, run back hard, do it all under 2 hours How it went-- I felt really good today after a rest day yesterday with a whole bunch of junk carb loading. I ran out easy like planned and turned around at 1:00:51. I then headed back with more of a purpose. I made it back in 57:03 for a total run of 16 miles in 1:57:54. Avg pace 7:22. It was fun running in the day light. I don't get to do that often. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 mile recovery run after weight training. Legs felt a little tired at first, but much stronger as I went on. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 9.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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I did 1 mile warm up then 9 miles in 1 hour flat. Avg pace 6:40. I wanted to stop somewhere during mile 8 but pushed on and ended up feeling not too bad.
PM- core strengthening | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weight training followed by 35 min on ArcTrainier. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 262.41 | 74.20 | 32.10 | 38.05 | 0.00 | 406.76 |
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| SpeedStar Miles: 114.52 | Cumulus Miles: 112.69 | HyperSpeed Miles: 31.10 |
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