| 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 | | 1106.00 | 146.90 | 58.95 | 47.55 | 0.00 | 1359.40 |
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| Addidas Bostons Miles: 370.80 | SpeedStar 2 #2 Miles: 256.10 | HyperSpeed3 Miles: 159.70 | SpeedStar 2 Miles: 27.50 | SpeedStar 4 Miles: 195.10 | BareFoot Miles: 4.50 | Vibram 5 Fingers Miles: 14.00 | Addistar Ride2 Miles: 160.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 26.20 | 0.00 | 0.00 | 0.00 | 0.00 | 26.20 |
| Rhett's New Year's Day Marathon I've been planning on going 26.2 today for a few weeks. When I saw Andy had pulled it off on Christmas Day I was glad to see I wasn't the only crazy runner out there and to have the same idea as Andy made me happy. It was 40 degrees with a light breeze coming out the north so I decided to wear my CWX tights, a singlet, light gloves, and my Boston 2009 running cap. I headed north out of town along the lake shore for the first 8 miles which are pretty flat, averaged 7:44. Then I took a dirt trail/road which ran up towards the small mountains. It was an uphill grade and it took a little getting used to the rocks and slippery dirt. I hit the turn around point (13.1) at 1:46:30, averaging about 8:45 for those 5 miles uphill. On the way back I realized just how steep the trail was when my splits were pretty fast with less effort, averaged about 7:15 for those next 5 miles. I was very happy to be back on asphalt at the 18 mile mark and just ran what felt comfortable to the end. My splits for the last 8.2 were: 6:59, 7:01, 7:21, 6:53, 7:11, 7:48 (my legs started tying up a bit on that mile), 7:59 (just focusing on keeping things smooth, only 1.2 to go), 7:39, 7:12 (pace for last .2). Total run 3:22:53, 26.2 miles, AP 7:45, 10:07 negative split First Pace Overall :) I was happy to be done, but not feeling too beat up. After showering up, I took the family to Golden Corral for the all you can eat buffet. We then went and helped a lady I home teach move. My kids were so cute trying to help out. It was fun to do a family service project. Now I just plan on crashing on the couch and watching football. Happy New Year everyone. |
| Addidas Bostons Miles: 26.20 |
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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 |
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1 hour on stationary bike.
Legs feeling really good considering I ran 26.2 yesterday. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 9.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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MP tempo run on TM
2 mile warm up @ 8:00
9 miles MP @ 6:48
1 mile cool down @ 8:00
I was suprised how good my legs felt after my New Year's Day Marathon 3 days ago. I had no soreness and no dead legs. Yea!!!! PM 30 minutes jump roping while watching TCU blow the perfect bowl season for the MWC.
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| SpeedStar 2 #2 Miles: 12.00 |
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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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Cardio Core Class Lower Body weights and ab work 20 minutes elliptical PM Upper body weights and some ab work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 2.00 | 0.00 | 12.00 |
| Today I set out to do some hill sprints. Since I was running outside in freezing 45 degree weather, I warmed up for a few miles before the first hill sprint. I ran my hill loop 5 times and then did one extra hill on my way to the cool down run for a total of 16 hills sprinted. Approximately 2 miles of hill sprints 10 miles easy Total run 12 miles AP 8:18 I think I might feel this run in my legs tomorrow. |
| Addidas Bostons Miles: 12.00 |
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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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Lower body weights. I really made my legs burn this morning with high reps/ low weights. It felt good. 3 sets of 20 with each exercise
Core work
30 minutes stair speed intervals
PM
Upper body weights with some ab work | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 1.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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I woke up this morning and the themometer read 53 degrees! I had to check the other one we have and sure enough it also said 53 degees! What a great morning for a great run!
Today I had a 16 mile fun run planned. On my 16 milers I like to run what I call my fun pace. It's the pace where I don't feel like I'm holding back like I do on longer runs and I don't feel like I'm pushing hard like I do on shorter runs. I do it on a seriously rolling hill course, so my mile splits fluctuate a lot. After the 15th mile I decided to let my legs go and run a comfortably hard pace. I did the last mile in 6:31 and still felt pretty good, but was glad to be done. And guess what. I had a great, fun time running this morning.
Total run 16 miles, 1:57:26 AP 7:20 PM 30 minutes jump rope ab work on the fitness ball
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| SpeedStar 2 #2 Miles: 16.00 |
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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 |
| 1 hour stationary bike | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 9.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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I was feeling good this morning so decided to try a mp pace hill run on the TM
2 miles warm up @ 8:00
9 miles mp @ 6:40 (1 hour) I did the first half on hills level 4 and then decided I was working too hard and ran the second half flat
2 miles cool down @ 8:00
Total run 13 miles 1:32:00
PM 30 minutes jump rope | |
| | 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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Cardio Core Class- she worked our shoulders pretty hard today. I may not be able to lift my arms tonight.
Lower body weights
Ab and Core work
20 minutes elliptical
PM Upper body weights and ab work | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 6.00 | 0.00 | 13.00 |
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Mile Repeats today!!!!! TM 1% incline
3 miles warm up @ 8:00
6 x 1 mile @ 6:00 with 3 min walk breaks at 3.8mph
2.9 mile cool down @ 8:00
Total run 13 miles 1:39:00
PM- 30 minutes jump roping | |
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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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Lower body weights
Ab and core work
30 minutes stair speed intervals. PM- upper body weights, ab work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Yesterday I tried to work my legs really hard so I could experience running on tired legs during my long run today. Unfortunately I did a good job of that.
My legs felt pretty tired right from the start this morning, but I got going anyways and just kept putting one foot in front of the other. I actually starting feeling stronger as I went on. I ran completely by feel this morning, just focusing on running a strong yet easy pace.
After finishing I was pleasantly surprised with my times and just like I felt, my splits did get faster the farther I ran.
Total run 20 miles, 2:32:03 AP 7:36
I just booked our Boston flights!!! Looks like everything is set now, except for the training part. PM- I usually get home from work around 3:00 on Fridays and it was so beautiful outside. around 70 and sunny, so I jumped on the trampoline with the kids for like a hour and a half. I'll call that my PM workout. It was nice and easy on the joints.
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| Addidas Bostons Miles: 20.00 |
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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 |
| 1 hour stationary bike while watching Sports Center. Legs felt great this morning. My feet will be happy to go a few days in a row without the pounding of running. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 6.00 | 0.00 | 0.00 | 10.00 |
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TM Tempo run
2 miles warm up @ 8:00
6 miles @ 6:18
2 miles cool down @ 8:00
Felt good to run good and hard for a decent amount of miles. The last mile I had to break up mentally into quarters to convince myself to keep going. |
| SpeedStar 2 #2 Miles: 10.00 |
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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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30 minutes jump rope
ab work
Light lower body weights. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.15 | 0.00 | 0.00 | 3.85 | 0.00 | 10.00 |
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TM 1% incline
2 mile warm up at 8:00
20 x 1 minute fast running at 11 mph (5:27) with 1 minute easy jog recoveries at 5.5 mph
2.4 mile cool down.
Total run 10 miles 1:15:00
I felt very comfortable at this speed and considered going faster, but with the half marathon this Sat., I decided to keep it at 11mph. Next time I do this work out I'll probably pick it up some. |
| Addidas Bostons Miles: 10.00 |
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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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I can't figure out what all this wet stuff falling from the sky is. Good thing today was a scheduled gym workout.
Lower Body Weights
Core Work
30 Minutes Elliptical
I'm really looking forward to seeing everyone on Saturday. | |
| | 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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30 minutes elliptical
Just enough to get the blood flowing and the legs awake. I sure hope the weather behaves tomorrow. | |
| | Race: |
Painter's St. George 1/2 Marathon (13.1 Miles) 01:24:09, Place overall: 18, Place in age division: 10 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
| My family and I went up to St. George Friday evening and stayed at my cousin' house. When I woke up Saturday morning and saw white on the grass and wet streets I was nervous, but when I went outside and saw that nothing was falling from the sky and there was absolutely no breeze, I figured we where in for some good race weather. Doone ran the 5 k and did great! We showed up about 15 minutes before start time. Doone stayed in the car while I did a quick 8 minute warm up run. I decided to go with a long sleeve running shirt, running cap, shorts, and gloves. We headed over to the start line. I looked for anyone I recognized, didn't see anyone, said high to the guy next to me and they announced the race would start in a minute. Perfect timing! They said go and and off we went. I still didn't have a race plan accept to run comfortably hard and not worry about time. I set my watch so I could see what my pace for the mile I was on was, but so that I couldn't see my overall time. I had to force myself not to go out too fast early. It always seems so easy in the beginning. When I got to the first big hill on the 5th mile I backed of a tad so that I wouldn't red line. That hill is where I lost Fly last year. What a difference a year makes. I had such a cloudy head while running last year. I never felt good. This year I always had my head about me and never felt too uncomfortable. Right about mile 5 the women's race leader caught up to me and was receiving big cheers from the fans looking for the first woman. I said to her that I didn't know I had so many fans. It was fun running with her for about the next 3 or 4 miles, but then she faded off some and looks like ended up finishing about a minute and a half behind me. With about 2 miles to go I could see a little group of 3 runners up ahead that I seemed to be slowly catching. I finally got to about 10 yards behind them with about half mile to go and once I got that close I sped up and ran right past them hoping that none of the would be able to go with me, and it worked. I ran my hardest to the finish and was amazed to see my overall time when I turned the corner to the final stretch. I sprinted in completely spent, but with a new 1/2 marathon PR of 1:24:09. AP 6:25 And it was a much tougher course than my previous PR. I was surprised at how even my splits were considering the hills: 1 6:21 2 6:30 3 6:17 4 6:24 5 6:45 The first big hill 6 6:11 Coming back down 7 6:23 8 6:30 Climbing again 9 6:41 Still climbing 10 6:20 11 6:30 Starting to get tired 12 6:25 Good thing I had that small group of runners to focus on 13 6:16 Dug deep on the last mile 0.1 5:35 pace, sprinting to the finish The race was fun, but it was great to see everyone at the Forum Flyers Union for lunch. Teena and Smooth, Doone absolutely adored the two of you. How could she not? Thanks for encouraging her on her running and congrats to everyone on their great races. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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I decided I better just do a nice easy recovery run since my calves were still sore for the race Satruday. I'm guessing they were sore because I wore my Hyperspeed racing flats which I haven't been training in. I guess I better start doing some training in them if I want to wear them to race.
TM 1% incline @8:00 for 1 hour. Total run 7.5 miles
I really wanted to do some jump rope in the evening but with the sore calves I talked myself into letting them rest a bit more. |
| Addidas Bostons Miles: 7.50 |
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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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My calves felt much, much better this morning.
Lower body weights
Core and ab work
40 minutes elliptical
Hopefully I'll get in a good quality run tomorrow.
PM- Upper body weights and ab work | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 2.00 | 0.00 | 13.00 |
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Busy, Busy, Busy today. Just getting around to blogging my morning run.
My calfs felt much better this morning so I decided to get some hill work in. I did about a 4 mile warm up before hitting my hill loop. I ended up getting in 16 hill sprints at an average of about 200 meters each for about 2 miles of hill sprits and ran easy between each hill. After the last one I was about on mile 10 so I then did 3 miles cool down.
Total run 13 miles 1:41:29 AP 7:48
PM- 35 minutes jump rope and ab work while watching my Cougs go down to New Mexico. |
| Addidas Bostons Miles: 13.00 |
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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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Lower body weights
Ab and core work
30 minutes stair speed intervals | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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16 very slow but very hard miles this morning. Good thing running doesn't feel like that very often or I wouldn't do it.
AP 8:33 |
| SpeedStar 2 #2 Miles: 15.00 |
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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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1 hour stationary bike.
My legs needed that. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 9.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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TM MP Tempo run
2 mile warm up @ 8:00
9 miles mp @ 6:40
2 mile cool down @ 8:00
13 miles 1:32:00
Still recoverining from the fast half 9 days ago, but felt pretty good once I got into a rythm.
PM- 30 minutes jump roping in my Vibram 5 fingers. That really worked my calfs big time. | |
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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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Lower body weights
Ab and core work
12 minutes stair speed intervals at which time my left calf started hurting (probably from the jump roping last night) so I quickly stopped and switched over to the elliptical for 20 more minutes. That felt much better. With my marathon coming up this Saturday, I figured I better not press my luck.
PM- upper body weights and ab work while watching the Cougs dismantel TCU | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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Today was mile repeat day.
I started with my normal warm up. My left calf felt a bit tight, but I figured it would loosen up as I warmed up. Instead it only seemed to get worse, so I aborted todays run just past the one mile mark.
Elliptical 20 minutes
Stationary bike 40 minutes
Iced my my calf when I got home. It feels fine now walking around the office. I hope it is just a little muscle strain that will be better in a day or 2. | |
| | 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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Still feeling a slight twinge in the left calf walking this morning, so I avoided all calf work today.
Lower body weights, minus calf work
Ab and core work
30 minutes stationary bike | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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I decided I better go out for an easy test run this morning, so I did 2 easy miles. I was really worried at the start, but I never had any sharp pains or much pain at all in the calf. It did feel funny though. And I definitely had the feeling that if I had started running fast, something might pop. I'll say I was at 80% this morning. If I can get another 10% improvement by tomorrow morning, I should be good to go for a nice easy flat (I'm now glad they had to change the course to the flat one.) marathon. I'll just have to be really carefull that if it starts to hurt, I stop immediately. I hate taking a DNF, but it would be better than being laid up for the next few months. Anyways, I'm heading to Death Valley this afternoon. I'll report back after I get home. |
| Addidas Bostons Miles: 2.00 |
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| | Race: |
Death Valley Trail Marathon (26.2 Miles) 03:08:53, Place overall: 5, Place in age division: 2 | | 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 |
| As many of you know, I strained my calf pretty good on Tuesday and was not sure if I was going to race this race. Friday morning I gave it a 2 mile test run, and I was still not sure if I was going to race. I knew this wasn't a goal race and I definitely did not want to cause any serious injury. All day Friday I kept changing my mind if I was going to race or not. I must have definitely decided to race or not to race 20 times. I also had the option of switching down to the 30K, which I decided to do a few times as well. I figured I better carb load since I could be possibly running a marathon the next day. As I ate I laughed that I might just be making myself fat, since I might not run. Pancakes at IHOP was my carb loading dinner. YUM! We made it to Death Valley about 8 pm and settled into our little hotel room. After getting in bed I laid there debating on wether or not to run. I decided I would get up in the morning for a test run and that if it felt the same as it did when I ran Friday morning, that I would not run and would just spend a fun day with the family in Death Valley. If it felt better than it did Friday morning, but not 100% I would do the 30K, and if it felt 100% I would do the full marathon. As I dosed off, I fully expected that I would be doing the 30K. I slept really well and then got up about 5:30 and went for my test run. To my utter surprise, I had zero pain or tightness or discomfort of any kind. I even did a few sprints just to make sure and it was all good. Doone and the kids dropped me off at the race and I met some nice runners. Runners have to be the most friendly people in the world. It's like you are instant buddies with all these people you've never met before and will probably never meet again. They bussed us the the race start. We were running the alternate course on a dirt/gravel road that runs through the lowest place in northern hemisphere. It was very flat, but the road was seriously rutted and the gravel rocks were big and hurt your feet. It was hard to ever land properly. I had no real goal except to get in a good training run, have fun, not injure myself, and not be sore the next day so I could continue my Boston training. My game plan was to find someone running a nice easy pace and run with them. I did just that, running with a nice guy from LA. We were hitting pretty consistent 7 minute miles and I was surprised when we hit the turn around at 1:32:00 and we were tied for 4th place. We headed back and our pace picked up a bit, running in the 6:50s until at the 20 mile aid station I missed the water and stopped and went back to get some. By the time I got going again he was a good 50 yards ahead of me. I thought about speeding up and catching him as I was still feeling good, but then my mantra "Training Run" popped into my head and I decided this was a good time to let him go and just coast in for the final 6 miles. I did just that averaging a little over 8 minute miles for the last 6 and finished in 3:08:53 feeling really good and happy with my effort. I ended up getting 5th overall and 2nd in my AG. I spent a fun afternoon with my family seeing Death Valley. We decided we needed to come back when we had a few days to spend. The kids had a blast that morning playing in the sand dunes and doing a few other things. My legs feel great today. I have absolutely no soreness or discomfort anywhere. And I am still amazed how my calf improved overnight. I'm going to be careful with it the next week or two though. |
| Addidas Bostons Miles: 26.20 |
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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 |
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Back at it this morning after sleeping in and taking the day off yesterday.
Lower body weights
Ab and Core work
40 minutes stair speed intervals.
Legs felt great! I'm ready for a good run tomorrow.
PM- Upper body weights | |
| | 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 |
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I did 8 easy miles this morning @ 8:00 on the TM at 1%.
I had absolutely no soreness in my legs, but my legs did not have the same bounce they usually do. I was thinking about going farther, but since my legs seemed tired and I'm trying to stick with the "Nothing Stupid" montra, I cut back to 8 miles. |
| SpeedStar 2 #2 Miles: 8.00 |
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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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Lower body weights
Ab and core work
25 minutes elliptical
The hot water wasn't working at the gym this morning. Burrrr! That was one fast shower.
Looks like I should have a long lunch break today. I'll try and squeeze in a second workout then.
LUNCH
30 minutes on the row machine. That was a first for my and my shoulders were definitely sore afterwards.
Upper body weights focusing on chest. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 6.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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When I left the house this morning all I knew was I was going to run between 10 and 16 miles. As I got started I really felt good and was in the mood to run fast, so I settled on 10 miles and ran a nice quick pace. It was a really fun run. Now I think I'm ready to get back to my real marathon training plan next week with higher miles and more specifice runs.
10 miles AP 7:08 |
| SpeedStar 2 #2 Miles: 10.00 |
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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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1 hour stationary bike
I'm getting to were I can go at higher resitance for longer. I guess that is good. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.20 | 0.00 | 0.00 | 2.00 | 0.00 | 13.20 |
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Warmed up for a few miles before hitting my hills course. Ran the loope sprinting the hills and going easy the rest of the way until I did 16 hill sprints. Then did a few extra miles for a total of 13.2 miles.
AP 8:12 |
| SpeedStar 2 #2 Miles: 13.20 |
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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 |
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Wow the weather here is amazing right now, hitting about 75 during the day and 50 at night. I'm loving this. Last night after playing hoops with my boys for a while, I jumped on the trampoline with my daughter for a while and then we just layed there on the trampoline and watched the sun set over the lake and then the stars come out. We must have layed there talking for 45 minutes. As a father, it was a memorable evening that I hope will be repeated many times.
Today:
Lower Body weights
Ab and core work
25 minutes stair speed intervals. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.20 | 0.00 | 0.00 | 0.00 | 0.00 | 20.20 |
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I couldn't sleep last night. I finally got up in the middle of the night and went for a nice long run.
20.2 miles 2:30:03 AP 7:27
I bet I sleep well tonight. |
| Addidas Bostons Miles: 20.20 |
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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 |
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I thought about doing some upper body weight training last night, but decided that it is time to stop my upper body weight training until Boston. I guess I'll have to be scrawny boy for a little while so I don't have to carry any extra weight at Boston.
I slept great last night and didn't get up until 6:30 this morning.
1 hour stationary cycle.
PM-- Lower body weights
Ab and core work
30 minutes elliptical | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.80 | 0.00 | 6.20 | 0.00 | 0.00 | 13.00 |
| TM tempo run at 1% incline 3 miles warm up at 8:00 10K tempo pace at 6:18 (39:10) 3.8 miles cool down Total run 13 miles 1:33:35 Feeling good. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 10.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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I headed out for a run around the island this morning looking for a nice flat run to do some mp miles. It was crazy windy out there and raining. After a warm up mile I tried to hit mp and did on the first mile, then with all the rain my watch started freaking out so I had to lock the bezel which made it so I couldn't activate the light. I just had to run by feel after that and look at my splits when I was done. With the wind blowing so hard I felt like I was stopped in my tracks when I was running straight into it, I never could get a good steady effort or pace. It was a tough mp run. I did a total of 10 mp pace miles and then did 2 cool down miles. My left calf started hurting near the end of the run. I think I may have a bit of tendonitis in it.
Anways, 13 total miles 1:32:20
AP of the 10 mp pace miles was 6:52. Not where I wanted them to be, but with all the wind I guess I'll take it.
PM- did some light jump roping to see if the calf would loosen up. It felt a little better by the end. |
| SpeedStar 2 #2 Miles: 13.00 |
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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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I shaved my calf and put on some KT tape last night. The stuff is magic and I fully expect it to make my calf better by run time tomorrow morning.
Lower body weights
Abs and core work
40 minutes elliptical
My calf felt fine on the elliptical. I guess the tape is already working it's magic. :) | |
| | 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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The more I thought about Teena's comment yesterday, the more I knew she was right. It wouldn't kill me to take another easy day before my next run, so I decided to put off my next run until tomorrow.
45 minutes elliptical | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 0.00 | 3.00 | 0.00 | 13.00 |
| When I woke up this morning I could feel some pain in my calf before I ever got out of bed. I thought oh boy, another day without running. When I got up and walked on it, it felt fine though, so I did some calf raises on it and it still felt fine, so I decided to give it a go. I went to the gym for some TM running so I could quit at the first sign of discomfort. I broke out my heaviest shoes and even added some heel lifts in them to take a little more strain off the calf. I wanted to do some speed work, but didn't want to go overboard (Nothing Stupid!) so I stole Teena's speed workout from the other day. TM 1% incline 2 miles warm up @ 8:00 3 progressively faster miles 7:30, 6:45, 6:00 repeated 3 times 2 mile cool down @8:00 Total run 13 miles No calf discomfort at all while running. It will be interesting to see how it feels later today. I did get a little blister from the heel insert though, and it was a weird feeling running in them. With those and the heavier shoes, I felt like I was running with leg weights on. |
| Addidas Bostons Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
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Really crazy day today. Busy at work and then I went and did a local radio show with Kerry from our FRB. We was supposed to be talking about eyes, but we ended up talking about running about half the time. It was real fun.
My kids watnted to go running when I got home from work so we went out for a little jog: 1.5 miles in 15 minutes.
Then I had to shower up and go pick up pizza for the High Priest group social. It was fun and got over around 9 pm. It was a beautiful night and I knew that Saturday was going to be crazy, so I decided to get a little head start on my Satruday long run which started Friday night, but ended Saturday morning. I'll blog it on tomorrow's page. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.50 | 0.00 | 0.00 | 0.00 | 0.00 | 20.50 |
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So I started running around 10pm Friday and headed out for a long run. I ran a course I have never run before. It was a fun adventure. I had a few twinges in my calf, but nothing that ever bothered me much. My stomach wasn't feeling quite right since I'm used to running in the morning, not at night after having gone to a H.P. group social. I wore my fuel belt with just water and took 3 Gu's with me. I finally remembered to take the first Gu at mile 7 and then didn't think about it again until about mile 17, so I just didn't take the other 2 since my stomach felt a little queezy.
Anyways I did 18.5 miles, AP 7:33 and got home a little after midnight. I slept like a baby and then was up and seeing my first patient at 8am this morning. It's just after noon now, and I have to drive up to Bullhead City (about 1hour and 15 minutes) to have a meeting with my partners. I can think of way better ways to spend my Saturday afternoon, but I guess I better go and get it over with.
Oh my calf feels perfectly fine today!!!! PM--I finally made it home from a long day of work and Cade wanted to go running, so we did 2 miles together nice and slow.
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| SpeedStar 2 Miles: 2.00 | Addidas Bostons Miles: 18.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 1.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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I decided to make this a long slow week, so I started out today with 15 miles on the TM at 1% incline running at a 7:30 pace. I did run mile 10 at mp (6:40) just to see how it felt.
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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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Lower body weights
abs and core
15 minutes elliptical
It's going to be a crazy busy day at work today. Yuck! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.30 | 0.00 | 0.00 | 0.00 | 0.00 | 15.30 |
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Today was supposed to be hill sprints day, but since I decided to make this a long slow week, I ran my hill sprints course without doing any sprints. I just kept a nice steady pace both up and down the hills. I felt really good today.
15.3 miles AP 7:36 |
| Addidas Bostons Miles: 15.30 |
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| | 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 |
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Lower body weights
abs and core
3 miles recovery on TM 1% at 8:27
I don't usually run on Thursdays (And this was more of a jog than a run anyways.), but I got some new shoes in the mail last night that I plan on using for Boston and I wanted to try them out. They are the new update from the SpeedStar 3. SpeedStar 4 is definitely different than the previous model. It wasn't just small changes. I think I like them, but I'll have to do a longer run in them to be sure. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 30.00 | 0.00 | 0.00 | 0.00 | 0.00 | 30.00 |
| You couldn't have asked for a more perfect morning for a nice long slow run. It was in the upper 40s and almost no wind. The sky was clear and the stars and moon shined brightly. Yesterday Teena posted on my blog "Be careful... and remember your montra." almost like she knew I was planning something stupid today. I ignored her message knowing that I was setting my montra, "Nothing Stupid." aside for just one day. When I was on my mission, one of my companions and I decided that the difference between bravery and stupidity is luck and I was feeling lucky today. For that matter I was feeling really good as I took off on my long adventure this morning. It was one of the days were I felt like I could run forever and I was set out to test if I could. I have been planning this run for a few months and really looking forward to it. I had never run farther than 26.2 miles before and today was the day that changed. I didn't do any extra carb loading yesterday except have a few extra pieced of my wife's yummy homemade whole wheat bread for dinner. The plan was to do 3 different 10 mile loops that I regularly run, but all in one run. The first loop has a bunch of small to medium rolling hills. The second consists of more large to medium rolling hills. And the last loop starts with a 3.5 mile ascent of about 700 feet and then gives a nice easy descent of those 700 feet over the last 6.5 miles. First 10 miles-- 1:18:00 Second 10 miles-- 1:17:30 Last 10 miles-- 1:18:12 Total run 3:53:42 AP 7:47 I really felt great the whole run and finished strong feeling like I could still go more if I needed to. I hope I feel like I did today at Boston. I went with Cade to his kindergarten class this morning for Doughnuts with Dad at 7:30. I think I was the only dad there who had run 30 miles this morning. :) |
| Addidas Bostons Miles: 30.00 |
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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 was wondering how my legs would respond today after such a long run yesterday. They feel great though. Just some very mild soreness in the quads. 1 hour station bike. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 3.00 | 0.00 | 0.00 | 13.00 |
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It was a nice week going long and slow, but now back to my normal training.
Today I wanted to get in some tempo paced miles. Did a TM workout.
2 @ 8:00 warm up
1 @ 7:30 nice and easy
3 @ 6:15 good tempo miles
2 @ 8:00 recovery
3 @ 6:40 marathon pace felt easy today
2 @ 7:30 cooling down
Total 13 miles 1:33:15
Seems like that 30 miler didn't take too much out of me. Yes! | |
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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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Lower body weights
Abs and core work
30 minutes stair speed intervals
Legs feeling strong today. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 6.00 | 0.00 | 12.00 |
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Lane had tubes put in his ears this morning, so I was on Dad duty with the other kids. I'll have to run tonight. I finally started my run around 7:30 tonight. I think they had the temperature set on "sauna" at the gym tonight. TM at 1% incline Warm up: 1 mile @8:00, 2 miles @ 7:30 Mile repeats with 2 minute walk breaks: First 3 @ 6:00 then I had to switch to 0% incline and 3 minute walk breaks for the last 3 but still @ 6:00. Cool down 1 mile @ 8:00 then 1 mile @ 7:30 Total: 12 miles I think I lost about 6 lbs in sweat.
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| SpeedStar 2 #2 Miles: 12.00 |
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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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Same as Tuesday.
Lower body weights
ab and core work
30 minutes Stair speed intervals | |
| | 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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50 minute elliptical
I decided to run a local 5K tomorrow. It is a flat course and I have not run a flat 5K in about 5 years so I'm interested to see what kind of time I can get. I think I'll will mix the race into my long run somehow... maybe run to the race and then home from it. | |
| | Race: |
Havasu St. Paddy's Day Race (3.1 Miles) 00:18:52, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.40 | 0.00 | 3.10 | 0.00 | 0.00 | 15.50 |
| I wanted support the local race this morning and I needed to get in a long run for my Boston training, so I decided to combine them. After getting up and having a yummy peanut butter and banana sandwich on whole wheat, I grabbed a Gu, and headed out the door to the race. I wasn't exactly sure how far it was to the race. It ended up being 5.1 miles, about a mile farther than I was thinking. I averaged 7:34 on the 5.1 miles, too fast and far for a race warm up. I had about 10 minutes to down my Gu, drink some water, and get my race number pinned on. I was running the 5K. Doone, my super sexy and now speedy wife, was doing the 10K and Chase and Cade, my 10 and 5 year old boys were doing the 1 mile run. The 10Kers took off first, then the 5Kers, followed by the milers. There wasn't much of a field, couldn't have been more the 50 people total for all the races and none of the other local fast guys were racing. I took off and right from the start could tell my legs were a bit heavy from the run to the race. I tried to keep the first 2 miles comfortable. Mile 1- 5:56 and mile 2- 6:04. I was right were I wanted to be time-wise, but now I could tell I wasn't going to be able to speed up and finish strong like I wanted to, and with no one else close to me to help push me, I just let myself keep the pace strong but comfortable and ended up doing mile 3 in 6:18. I did miss one turn and have to stop and go back a bit. That was annoying and sealed the fact that I wasn't going to push into "puke pace". I averaged 5:43 on the last 0.1 to finish in a slightly disappointing time of 18:52. I took first place by about 6 minutes and did set a PR, but I know I can run much faster then that. I guess I shouldn't run to races anymore. I stayed around and cheered Doone into a great finish time of 52:13, a new PR and 4th place woman. Cade and Chase missed the mile turn around point and ended up running close to two miles. They got mad and refused to cross the finish line. :-) After Doone caught her breath I took off to finish my long run. I put Cade in charge of receiving my award. It was a cool little plaque. I did 7.3 miles more on the way back to my house averaging 7:41. Total run 15.5 miles, 1 PR, and 1 1st place finish. |
| SpeedStar 2 #2 Miles: 3.10 | Addidas Bostons Miles: 12.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 9.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| I sure hope that when I wake up 5 weeks from today I feel a whole lot better than I did this morning. I could tell right when I got out of bed that it was going to be a tough run today. I was hoping to get in a nice mp run today, but just wasn't feeling it. I headed out the door anyways and did one warm up mile which helped get me feeling a little better. The wind this morning wasn't any help either. Then I started into my mp paced miles and I just could not quite hit mp this morning. This lead to negative thoughts, wondering how I ever ran a 1/2 marathon in Jan. averaging 6:25 per mile and if I needed to adjust my marathon goal pace. On the 9th mile at mp when I only hit 6:59, I did do one smart thing. I called it a day and did a cool down mile. I was planning on 11 mp miles, but I figured there was no use hurting myself trying to get in those last 2 miles. Total run 11 miles, 1:17:35 9 miles at not quite mp, AP 6:51 I'm hoping my legs were just tired from my race/run on Saturday. |
| SpeedStar 2 #2 Miles: 11.00 |
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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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ab and core work
40 minutes elliptical
I was suprised that my legs were still a bit sore. Hopefully they feel better tomorrow. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.30 | 0.00 | 0.00 | 3.70 | 0.00 | 10.00 |
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Slept in again this morning. Boy did that feel good! I'll get my run in this evening. I took the kids to the gym while Doone went to young women's. I decided to get in some speed work on the TM. 1% incline warm up 2.5 miles at 8:00 1 minute jog at 5.5mph then 1 minute jog at 11.0 mph... repeat 20 times for a total of 5.6 miles 1.9 mile cool down at 8:00 Total run 10 miles 1:15:00 It felt really good to get in some fast running. My right hammy started getting a little tight on the last few repeats though.
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| SpeedStar 2 #2 Miles: 10.00 |
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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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Abs and core work
1 hour elliptical
Legs felt great this morning.
I'm going to take tomorrow off, so I have fresh legs for Saturday. My tri relay team is counting on me to run a quick 10k. Hopefully I don't let them down. | |
| | Race: |
Havasu Triathlon (6.2 Miles) 00:39:50 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 6.20 | 0.00 | 0.00 | 8.20 |
| Today was the Lake Havasu Triathlon. It is a collegiate event that others are welcome to participate in. We had 5 BYU mens triathletes stay at our house. The top BYU guy was at our place and did the olympic tri in 2:04. That is really fast. He took 7th overall. I didn't want to get into the cold water, so I organized a relay team and only had to run the 10K at the end. There was another local relay team we were trying to beat. Our swimmer did great swimming a 24 minute 1500m, and we were only 1:30 behind our competition. We had to get a last minute cyclist since ours was sick. The new guy claimed to be able to do the 40K in 1:05. We were counting on him to match or better the cycling time of the other team. Unfortunately he was significantly slower than advertised and we were almost 15 minutes behind by the time I was given the timing chip. I knew the most I would be able to make up on the other runner was 4 or 5 minutes, so I just tried to run a good steady 10K. I started strong even though the first mile is brutal with a run through deep sand and up some steep stairs climbing the London Bridge. I hit 6:15 on the first mile which is way faster than I thought I would be. I thought I was feeling fine and had not pushed too hard, but that first mile took more out of me than I thought. As the race went on I gradually faded and finished the 10K in a disappointing 39:50 which was about 8 seconds per mile slower than I ran the St. George Half Marathon. This leaves me wondering why I am getting slower instead of faster. What do I need to do to get my legs back before Boston? I felt fine during my 2 mile warm up and at the beginning of the race, but I just couldn't hold the pace like I should have been able to. My legs didn't feel dead or anything. I was hoping this race would give me a good confidence boost heading into the last few weeks before Boston, but it seems to have done the opposite. I guess I have 4 weeks to figure it out. I figure I'll try and cut miles but maintain intensity (speed) and hope to be feeling good on race day. We ended up about 9 minutes back of the guys we were racing, so I did make up some time, but really never had a chance being so far back. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 6.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Since I raced Saturday, I decided to change today's tempo run for the long run I was supposed to do Satruday. The plan was to run 14 miles at 7:30 then the last 6 at mp.
It was a beautiful morning, about 60 degrees and no wind. I was feeling pretty good as I got going. I hit the first 10 miles in 13:30, about a minute and a half too fast, but I knew I had a 4 mile climb coming. I lost my minute and a half that I had gained and ended up at 1:45:39 after 14 miles, 39 seconds slow but not bad. I then dropped to marathon pace. I was a little tired from the 4 mile climb, but I now had gravity on my side so I was able to get into the grove pretty quickly. I ende up averaging 6:30 over the last 6 miles (irronically the same pace I ran Saturday's 10K), which was 60 seconds faster than planned. So in the end, I was 21 seconds ahead of the plan.
Total run: 20 miles, 2:24:39, AP 7:14
I was nice to have a good run today. I needed that after Saturday. I decided I've become bipolar with my running. Either it is a great day or a terrible one. I just hope I hit Boston on a great day. |
| Addidas Bostons Miles: 20.00 |
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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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Lower body weights
abs and core
20 minutes stair speed intervals
10 minutes elliptical
Quads were a bit sore this morning from yesterdays run, but overall feeling good. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 5.00 | 0.00 | 9.00 |
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My schedule called for mile repeats this morning, but the thought of doing a full mile fast was intimidating today, so I decided to do Yasso's workout instead. After a two mile warm up on the TM and some dynamic stretching, I programed the speed intervals to run at 6:00 pace and to walk at 3.3 mph and did half mile repeats with a minute walk break in between. I did 10 of them and then cooled down for 1.25 miles for a total of 9 miles in 65:00. It was a good confidence boost to do each one at 3:00 and still feel like I could do some more. I hope Bart Yasso is right, that that means I can do a 3 hour marathon.
Specifics on my TM Yasso's repeats for my future reference.
TM @1% incline
2 mile warm up @ 7:30
Dynamic stretching
50 second walk @ 3.3mph
Switch to run speed @ 10 mph for 3:10
Repeat 10 times
1.25 coold down @ 8:00 |
| SpeedStar 2 #2 Miles: 9.00 |
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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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Abs and core work
Lower body weights
20 minutes stair speed intervals
Only one more lower body weights workout next Tuesday and then no more weight lifting until after Boston! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 24.00 | 0.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| The plan today was to go out and run 24 miles in 3 hours (7:30 pace). I wore my Boston race shoes and socks. It was only my 3rd time to wear theses shoes and first time to wear this pair of socks. Both passed the test well. I will now put them aside until race day. I got started around 4:20 this morning and my stomach felt a bit queasy on the first mile, but then I started to find my grove and felt pretty good the rest of the run. I hit the 12 mile mark 4 seconds ahead of pace still feeling strong, but knowing that the second half of the run had a lot more big hills than the first half. I continued to run strong and was able to push a little on the downhill parts of the run. Mile 24 was about a 200 ft climb, so I needed to bank a little time. I had about a minute banked with one mile to go and was happy that I didn't need it all. I ended up finishing in 2:59:21 with 39 seconds to spare. AP 7:28 My splits were all over the place do to the nature of the rolling hills. You can tell which were up and which were down just looking at them. I was happy that my only mile over 8 minutes was the first mile where I was still warming up and finding my groove: 8:06, 7:25, 7:23, 7:22, 7:10, 7:32, 7:13, 7:21,7:13,7:19, 7:53, 7:59, 7:39, 7:06, 7:47, 7:24, 7:28, 7:34, 7:05, 7:06, 7:15, 7:42, 7:25, 7:54. I'm very happy with my final really long run. All I have to do is run 2.2 more miles in the same amount of time as today. With a little taper, some carb loading, and some race day magic, I think I'll have a good shot at it. | |
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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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1 hour stationary cycle
Legs felt really good today. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 9.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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It was a glorious morning for a nice hard run. There was a full moon, no wind, and it was 50 degrees. I headed out to the island for another attempted mp run. I've not been happy with my last few mp runs and was hoping today would be different... and it was.
After a mile warm up around 7:30, I picked it up and searched for the comfortable marathon pace (6:40). I hit a little fast on the first mile, but then settled into a pretty good rythm. On mile 5 I started to feel like my legs were tying up a bit and I was working to hard and was worried that another mp run was about to fall about. When I hit the split and looked at my watch I had run a 6:26 for that mile. No wonder I felt like I wa working too hard, I was. I backed off the pace a bit and got back into my groove. I was able to finish strong on the last mile at 6:30, finishing 9 marathon paced miles with an AP of 6:37. I cooled down for a mile at just over 7 min pace and called it a day.
Total run 11 miles, 1:14:31, AP 6:47
I did work harder than I should have been working at mp, but considering I ran a hard 24 miler on Friday, I was very happy with my run today. I did decide on my Boston strategy while running this morning. I have decided to run a 6:52 pace through the Newton Hills and then if I'm feeling it, pick up the pace for the last 5 miles. If not, just try and hold on to that 6:52 pace for a 3 hour marathon. |
| Addidas Bostons Miles: 11.00 |
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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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Lower body weights
Abs and core work
20 minutes stair speed intervals
10 minutes elliptical
Today was my last day of weight training before Boston!! Lower body weight training is my least favorite workout, but I know how much it helps me so I do it. It will be nice to have a few weeks off from it. I'll keep up the ab and core work for a couple more weeks though. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 2.00 | 0.00 | 7.00 |
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The goal now that taper had begun is to keep up the normal intesity, but cut milage. I did my hill sprints workout today with a shorter warm up and cool down.
1 mile warm up
5 laps = 15 hill sprints. Approximately 2 miles of sprints with easy jogging in between
0.5 mile cool down.
Total run 7 miles |
| Addidas Bostons Miles: 7.00 |
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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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Ab and Core work
20 minutes stair speed intervals
30 minutes elliptical
It's April! Boston is this month! I'm getting pumped! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Wow, today was my last long run before Boston. I can't believe it. I decided to do 16 miles and since I was feeling good to just run and have fun with it, not worry about splits, and just keep the effort at the hard end of easy. I did just that on a super hilly course. When all was said and done, and I went back and looked at my splits, I was surprised at how fast I ran. I ended up doing 6 of the 16 miles at or faster than mp, but they were gravitationally aided so I'll still call them easy miles. Total run 16 miles, 1:54:11, AP 7:08 Legs felt great and it was fun to let loose and run a bit. My longest run left on the schedule will be next Saturday when I pace the Havasu Half Marathon. |
| Addidas Bostons Miles: 16.00 |
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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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1 hour stationary bike
This was probably my last session on the bike before Boston. I'm counting all my lasts. :) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 3.00 | 0.00 | 0.00 | 9.00 |
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Had a nice easy tempo run this morning. TM 1%
3 miles @ 7:30
3 miles @ 6:18
3 miles @ 7:30
Total run 9 miles 1:03:54
Two weeks from right now I should be coming down the back side of Heartbreak Hill!!!!!! | |
| | 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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Abs and core work
30 minutes elliptical
20 minutes stair speed intervals
Today was probably my last day of stairs before Boston. I sure felt strong on the stairs today though. I guess the taper is already kicking in. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.65 | 0.00 | 3.35 | 0.00 | 0.00 | 8.00 |
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I wanted to get in some easy speed work today so I did my on/off workout but slowed the fast pace down to about 5K pace (10mph) and picked up the slow pace to 7.5 mph.
After a 10 minute warm up at 7:30, I started into the on/off workout switching speeds every 60 seconds and did 20 sets and then did a little less than a mile cool down for a total of 8 miles run. It was a great workout, definitely easier than my on/offs I usually do at 11mph/5.5mph. It has left me feeling fresh and invigorated today like I want to get out and run some more. I won't though.
Tomorrow I will take a rare complete rest day that isn't a Sunday. I have to go to Palm Springs for the day to do some continuing education. I'll have to leave the house around 4:30am and won't get home intil after 9pm so I'll just take the day off. | |
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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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After sitting for 16 hours staight yesterday (6 driving and 10 in classes) my legs were a bit stiff this morning. They feel much better with a nice easy workout.
30 minutes elliptical
Abs and core wore
Tomorrow I pace the 1:30 group at the Havasu Half marathon. It should be fun as long as this darn cold I got a few days ago doesn't keep me from breathing. | |
| | Race: |
Havasu Half Marathon (13.1 Miles) 01:30:53, Place overall: 7, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| We woke up today at 6 am and it was already 66 degrees outside and new that it was going to get warm. By race time at 7:30 it was probably 70 and still getting warmer. By the end of the race it was 77. I sure hope it is much cooler next week in Boston. I was a 1:30 pacer for the race which should be right at marathon pace for me. We got started and I had about 10 people in my pace group. The wind was blowing pretty strong and I mentioned to those in our group that we should bank some time going out because the flags were whipping (I'm guess close to 20 miles per hour.) and we were going to have to run back into the wind for the last 4 1/2 miles. Those in the group wanted me to keep it at a steady 6:52 so I said OK. By the time we hit the turn around (we had only banked 10 seconds) spot I had dropped everyone but one runner. When we turned around we were hit with a serious wall of wind. I told the one guy with me to get behind me and I would block the wind for as long as I could go. I was able to hold onto the pace for about 1 mile and a half, but it was just too strong and I had to back off. I told him I couldn't hold it any more and he kindly went ahead and let me draft off him for a couple miles until he started fading a bit and then I went back ahead, but he couldn't go with me. He ended up finishing a bit more than a minute behind me. I crossed the finish line in 1:30:53 feeling like I had worked way to hard to run that pace, but really I just worked way to hard running into the wind at the end of the race. My splits were: 1 6:48 2 6:47 3 6:53 4 6:56 5 6:48 6 6:51 7 6:48 8 6:57 9 6:51 10 7:07 11 7:15 12 7:25 13 7:03 13.1 6:56 pace I ended up getting 7th overall and 3 place in my AG and received a nice little plaque. |
| Addidas Bostons Miles: 13.10 |
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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 |
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I ran a nice easy 6 miler this morning with 5 one minute strides at about half marathon pace. It was a nice refreshing run.
AP 7:34 |
| Addidas Bostons Miles: 6.00 |
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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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Abs and core work
30 minutes elliptical
I guess that will be the last of the ab and core work until after Boston. It's so weird doing such little exercise. The crazy thing is I'm loosing weight doing it. I stepped on the scale and read 155 this morning. That's the lightest I've been since last year right before Boston. I guess that's good as long as I'm feeling strong. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Down another pound to 154 this morning. I'm not sure why. I guess I've been focusing on eating more carbs and maybe the change in diet is causing it. I feel strong and healthy so I guess it is good. When I get serious about carb loading on Saturday and Sunday I'll probably put a few pounds back on anyways.
Did a nice easy run this morning with 2 easy, 2 mp, then 2 easy.
6 miles AP 7:27 | |
| | 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 |
| This is so weird sitting here checking email and everyone's blogs instead of either being out running or at the gym, but I'm taking a rest day and I think I kind of like it. I still have an hour before I have to be at work and I'm all ready to go, so I'm just goofing off on the computer. I think I'll pack tonight so I don't have to worry about it after work tomorrow. We have to take off around 4 pm to catch our 8:15 flight out Vegas tomorrow. We then fly the wrong direction to L.A. have about an hour layover and then fly from there to Boston. That'll be a long flight, but with the right drugs I should be able to sleep the whole thing away. I can't believe that next week at this time I will have already been back at work for a full day. That's sad. I hope the weekend goes slow. I'm looking forward to seeing every on Saturday. Travel safely and have fun. Rest Day: Zero miles, Zero Cross Training , Zero time. Maybe I'll stretch and roll my legs a bit. That would probably be a good use of this extra time. | |
| | 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 |
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It was really weird only running 4 miles this morning. I didn't feel like I ever got warmed up. I ran 4 easy miles with the first minute of the last 3 miles at 5k pace. It all felt great.
AP 7:16
To continue my weight loss saga, yesterday I rested completely and really focused on eating carbs all day and drinking a lot of water. I fully expected to have gained a couple pounds when I hopped on the scale for my morning weigh in. I alway weigh myself first thing every morning when I get out of bed. To my suprise, I dropped another pound down to 153. Go figure. I guess I'll just have to be more hard core about my eating on Saturday and Sunday in Boston. Too bad Gary (Smooth's Bro in Law) won't be there to guide me in the art of power eating. It was amazing to watch him eat last year. |
| Addidas Bostons Miles: 4.00 |
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| | Race: |
Boston Marathon 2010 (26.2 Miles) 02:58:03, Place overall: 1057, Place in age division: 785 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.60 | 0.00 | 0.00 | 0.00 | 26.60 |
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ACTUAL RACE REPORT STARTS AT NEXT HEADING A FEW PARAGRAPHS DOWN. FEEL FREE TO SKIP INTRO.
Wow! What a great weekend. Doone (my wonderful wife) and I took the red eye out of Vegas Friday night and arrived in Boston at about 7:30 Saturday morning. With a few drugs I was able to fall asleep before take off and wake up upon landing. We took the T into downtown Boston and checked into our hotel then headed over to the expo and arrived about 10 minutes before they opened the doors at 9 am. We had a great time doing the expo and managed to control our spending pretty well this year. After what felt like about an hour but was really 3 1/2 hours we took off and had lunch at Legal Seafood. Yum!
We spent the after noon resting in our room before we met the gang for dinner. It was so great to see everyone. Smooth and Larry, Teena and Ryan, Marc E, Lark, Canyon, Kathie, and Lucy (from the fast running blog) and her two kids all went out for a wonderful Chinese Dinner in China town. The food was wonderful and the company even better. It was great to see everyone again. Being in Boston with the gang makes for an amazing weekend. They are all great runners and even better people. I am honored to be included in the group.
Sunday morning Doone and I slept in and then went for a Sunday brunch at the Westin which was to die for. We then met most of the gang in the lobby and headed to church. Surprise though, the building was locked up. We figure it was stake conference. Smooth found a door which looked like a utility door that was unlocked and we went in and held our own worship service complete with opening song (accompanied by another runner who was outside the building wondering when church started) prayer, a few talks, and closing song and prayer. The highlight of the meeting was Smooth's telling of her conversion story. The more I know Smooth, the more I love her. Our own little meeting was an experience I'll never forget and that alone made our trip to Boston worth it, but it kept getting better and better.
Back to the hotel for some R and R and then, we met up again to go to the pre-race pasta dinner. If there was anything bad this weekend it was the food at that dinner. YUCK! Next year we have to go to the North End for real Italian food on the night before the race. I'll even make reservations. Most everyone stopped and bought real food on the way back to the hotel.
After getting my race gear ready I fell asleep around 9 pm and slept soundly until 2 am. That's like a ton more sleep than I ever get before a good race, so I was happy with that and spent the next 3 hours laying in bed and pondering. It was actually really nice. At 5 I got up showered, got dressed, and had some breakfast. We all met up at 6 in the lobby and headed over to the busses. The weather was amazing and for the first time in my 4 Bostons, we were not going to have a headwind. It was mostly a cross wind a little more at our back then and front. We all hung together in the athletes village for a while before setting out for the starting corals.
RACE REPORT STARTS HERE
I relaxed in the coral a bit and before we knew it, the race was under way. With the coral system (I was in # 2) we got off to race pace right at the beginning. The first mile is the steepest downhill and when we passed the first mile around 6:35 I think. (Oh a quick side note, my Garmin got messed up on the way to Boston and when I fixed it and reset it I forgot to set the auto splits. It took me about 8 miles before I started trying to manually hit the splits and I was bad at it, so I don't have mile splits.) Without the garmin giving me the instant feedback I'm used to I decided I would start running by feel and paying attention to my 5K splits trying to keep each one under 21:00.
I ran next to Minnie Mouse (actually a petite asian man), a ninja in a full black outfit from head to toe, and a few other characters for a while. I kept taking stock on how I was feeling and I kept feeling good so I kept on running. The ladies and Wellesley were loud enough to hurt my eardrums this year. I stayed far to left until the very end when I went over and high fived the last 20 yards or so of them for a nice little adrenalin rush. I hit the halfway mark at 1:26:54. This was definitely faster than anticipated, but I was still feeling good, so I kept on running.
The next few miles were easy, but the Newton Hill were approaching. Since I had a decent amount of time banked I decided I would take the hills easy and hopefully make up the time heading back down them. This strategy seemed to work well for my and by the time I topped Heart Break Hill at mile 21 I was still feeling strong. I took of down the back of Heart Break with a couple miles around 6:40. I then just had to hang on for the last few miles. I did have to dig deep to keep the pace right around 7:00 but was able to keep it up. I turned right onto Hartford street getting ready for my big turn onto Boylston and my first sight of the finish line. In honor of last year's run and my 6 month recovery from the ruptured PF tendon, I did the airplane as I turned onto Boyleston. I dug deep and ran that last .2 miles (actually a bit more) as strong as I could and crossed the finish line with a new PR 2:58:03!!!!!! I was pumped.
5K Splits:
K Mile Time
5 3.1 20:21
10 6.2 20:27
15 9.3 20:42
20 12.4 20:52
25 15.5 20:58
30 18.6 21:35 (first 2 Newton hills)
35 21.7 21:53 (last 2 hills. The mile with Heart Break was my slowest at 7:28)
40 24.8 21:37
? 26.2 10:38
END OF RACE REPORT
After finishing I sped off to my hotel and showered and changed into street close and headed back to the finish line to see the others. My parents called me from their mission in Tansania. That was awesome. I found Doone, Larry, and Ryan and was able to Teena, Kathie, and Smooth finish. We missed the others. That night we met up and celebrated with a fabulous dinner at Legal Seafood, followed by Ben and Jerry's, and then a quick trip to the post race party. It was sad to have to say good bye to everyone. They are all amazing. Thanks for making my weekend so special. You guys are the best!!!!!! IF YOU READ ALL THAT YOU DESERVE A FINISHER'S MEDAL. | |
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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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Abs and Core Work
1 hour elliptical
Calfs and pretty sore, everything else feels great. |
| | 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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Lower Body Weights
40 minutes elliptical
Calfs are mildly sore everything else feels 100%. I'll probably do a recovery run tomorrow. | |
| | 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 |
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Ran a nice easy recovery run this morning. I thought about doing 6 miles, but the calfs were still a bit too sore so I cut it to 4 miles. All other muscles felt perfect.
AP 7:37 |
| SpeedStar 2 #2 Miles: 4.00 |
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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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1 hour stationary bike
10 minutes elliptical
Ab work
I really hope the legs feel good on Monday. I'm craving a good run. | |
| | 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 |
| Walking around and going up and down my stairs and everything was feeling 100% over the weekend, so I went to the gym with the intention on doing a tempo run. I started the run easy at 7:30 and quickly realized that my calfs are still not 100% for running, so I just kept it at 7:30 for 8 miles (1 hour) on TM 1% incline. I'll try again on Wednesday, but it may be next week before I get to run fast again. :-( |
| Addidas Bostons Miles: 8.00 |
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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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Abs and Core
Lower body weights
30 minutes elliptical
The rest of the week, I'll be off my normal schedule since Doone is heading to women's conference tomorrow morning and won't be back until Sunday. I'll have to try and get in some exercise while being a "single dad" for a few days. I don't know how single parents survive. When ever I have the kids for a few days by myself it wears me out big time. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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I took the kids to the gym after work so I could get in some miles. I planned on getting in 8 miles. I started off easy (7:30) and everything was feeling good, so I was contemplating throwing in a couple faster miles at (6:30), but after a couple miles, my calves started tightening up a liittle. I decided I'd just keep it at 7:30, but still do 8 miles. But all of the sudden both my calves really tightened up around the 5.5 mile mark. Being that Scott just tore his calf muscle yesterday, I was being extra cautious and decided to stop my run there and live to run another day. I got on the stationary bike for 10 minutes and then called it a night.
Total run 5.5 miles, TM 1%, AP 7:30 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 4.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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I had a break in my schedule so I snuck off to the gym for a TM 1 % run. My calves felt good finally.
2 miles at 7:30
4 miles at 6:30
2 miles at 7:30
Felt great to run fast again. I'm going to start calling 6:30 my mp even though it's not. By training at a 6:40 mp for Boston I think I really helped me PR there. I figure it's mostly mental, so from now on MP is 6:30 for my training purposes.
Total run 8 miles, 56:00, AP 7:00 |
| Addidas Bostons Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 5.00 | 0.00 | 0.00 | 13.00 |
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What a beautiful morning to get back into the flow of training. I missed being in training mode for the last month with taper and recovery. It was 59 degrees, clear sky, and a very slight breeze when I took off this morning right before the sun came up. As the sun rose over the moutain I couldn't help but think how great it was that I was out running on this perfect morning. Soon it will be close to 100 degrees at that time in the morning, so I took in every breath with joy.
I decided I better get started on training for the downhill of UVM today, so I ran up, up, up the highest paved road in Havasu the long, less steep way. It was 8 miles to the top from my house and 1000 foot gain. Then I turned around and ran down, down, down the short, steeper way back to my houses... 5 miles with the 1000 foot drop.
I ran up keeping my effort on the hard end of easy. I averaged 7:41 per mile. When I turned around, I kicked it up to tempo effort and averaged 6:20 per mile on the way down. It felt great to cruise down the mountain.
Total run 13 miles, 1:33:11, AP 7:10 |
| SpeedStar 2 #2 Miles: 13.00 |
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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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Lower body weights
Ab and core work
20 minutes stair speed intervals
10 minutes elliptical | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 5.00 | 0.00 | 13.00 |
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I guess summer is right around the corner. When I started my run at 5 am this morning it was 75 degrees and by the time I finished it was 80. I went to the track for the first time in over a year today to do my speed work. I did all my speed work over the last year on the TM. I figured it was time to graduate to big boy running and go to the track.
I drove to the track, then did 2 warm up miles on the road. Then I hit the track. I started with 8 x 150m In/Out sprints (50m build up/ 50m at 90 to 95% of an all out sprint/ 50m cruise) with 250m very slow recovery jog.
Then I did 1 mile recovery jog and then 4 x 1mile with 400m walk recovery. Splits: 6:12 (on the first mile I realized just how much the pevious sprints had taken out of me), 6:11, 6:13, and 6:22 (I completely fell apart on this last mile.) I then finished with 3 mile cool down on the roads.
It fet great to be back at the track and running fast. I found that I have not run all out much probably since my days of playing soccer and my form was choppy. I need to work on running smoothly at a full sprint. I think it will help with my form when I step back to my normal speeds.
Total run 13 miles, 1:41:?? | |
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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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Lower body weights
abs and core work
20 minutes stair speed intervals
10 minutes elliptical
Just the normal Tuesday/Thursday workout | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| I woke up at 4am and got ready to run. I wasn't hungry so just had a glass of water before heading out the door. About half mile into my run I realized I had forgotten to put any gu packs into my hydration belt which just had water in it. I thought about heading back for some but decided to keep on going. I was doing 20 miles. The first 10 were uneventful. I didn't push the pace since I new I was running without carbs. I hit the 10 mile mark just under 1:15 for an average of 7:30 miles. About half mile into the first mile of the second 10 I could feel my energy levels dropping. I slowed to pace a bit to try and conserve energy, but it wasn't long before I felt like I was on a death march. That was a tough 10 miles and the last 2 I felt like I wasn't even running straight anymore. I was just focusing on putting one foot in front of the other. By the time I got home I was a bit delirious and I'm still not feeling too good. The second 10 miles took me 1:24:15 averaging about 8:28 miles. Total run 20 miles, 2:39:15, AP 7:59 Too make me feel just a little bit worse, I logged onto the SGM web site and found out that Doone and I didn't get drawn for the big race. Oh well, we'll just have to find another one to do. |
| Addidas Bostons Miles: 20.00 |
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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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One hour stationary bike.
Happy Mother's Day to all of you wonderful mothers on the blog. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 5.00 | 0.00 | 0.00 | 13.00 |
| Same run as last Monday. I'm going to call it my UP/DOWN run. 8 miles up easy, then 5 miles down at tempo effort. AP up 7:45, AP down 6:09. Total run 13 miles, AP 7:09, 1:32:55 Felt really easy the whole way. Gotta like that. |
| SpeedStar 2 #2 Miles: 13.00 |
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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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Tuesday/Thursday workout
Lower body weights
Abs and core work
20 minutes stairs speed intervals
10 minutes elliptical
Blah, blah, blah, blah, blah, blah. Same as always.
Tomorrow I get to sprint again though!!!!!!!!!! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 5.00 | 0.00 | 13.00 |
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What a beautiful day for speed work at the track!!! It was 60 degrees with no wind.
2+ mile warm up on the roads.
8 x 150m In/Out sprints with 250m slow recovery jog. The all out 50m sprint in the middle of the 150m felt much smoother and faster this week.
4 x 1 mile with 400m walk recoverys. Splits as follows: 5:52 (this felt slow after those sprints), 5:57, 5:56, 6:02 (my legs started tying up right at the beginning of this mile.)
3+ mile cool down on the roads.
Total run 13 miles, 1:45:59 | |
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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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Lower body weights
Abs and Core
20 minutes stair speed intervals
Was running late so no time for the usual elliptical work. I'm so crazy mixing it up like that. LOL | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| If you recall last week I ran 20 miles without carbs and crashed hard early in the run. I was thinking about that run and how I felt the night before and the day after, and I realized I probably had a little flu bug or something. I therefor decided to recreate the run today. I ate last night at dinner for my last meal. I didn't eat before my run this morning. I did pack gu packs with me incase I crashed like last week, but I didn't end up using any. I just drank water on the run. It was a much better experience this week. I ran the same route as last week, and the first 10 miles I was 30 seconds faster, right at 1:14:30 for an AP of 7:27. Of course I did slow down on the second half being that I had no fuel, but nothing like last week. The second 10 took my 1:19:25, AP 7:55. I felt a million times better than last week and was not completely delirious when I got home. Total run 20 miles, 2:33:55, AP 7:42 I definitely had some kind of bug last week. I don't think I'll be attempting the fuel free 20 mile run any time soon again though. It definitely is a tough run for those last few miles. Next Friday 24 miles... with plenty of carbs! | |
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| | 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 have not run more than 3 days a week for over a year now. Today that changed. I have decided to do Doone's long runs with her during her marathon training, so I'll be doing those with her on Saturday mornings as a nice recovery run from my Friday long runs. We got up early since I needed to be at a service project at 6:30. It was a beautiful morning and it was so fun to run and talk with my sweetie. The time really flew by. I can tell I will look forward to our weekly runs. How great is it to get to go out and spend quality time like that with the one you love!
10 miles, AP 9:34 |
| Addidas Bostons Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 5.00 | 0.00 | 0.00 | 13.00 |
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Up/Down run today. I ran the first 8 up slower than normal even though I felt like I was giving the usual effort. AP 7:56 Then I kicked it up to a tempo pace coming down the last 5 miles. AP 6:03 I was right at 6 minute pace through 4 miles but faded to a 6:15 mile on the last one. It was gravitationally aided, but it was the fastest 5 miles I've ever run-- 30:15
Now for the not so great news. During my 2nd week of recovery after Boston on a 5 mile run my shin started bugging me. I figured it was just some mile shin splints which I've always just iced for a few days and never had any reall problems. Over the last couple weeks it has gotten to a high pain level, but not really bothered me after getting into my run after a couple miles. The pain got high enough that I bought some compression sleeves last week and started using them. It really seemed to help a lot. When I started my run this morning, my shin felt better than it has in weeks. However, when I was doing my 5 fast miles down this morning, I got sloppy with one of my steps and heal planted instead of landing on my forefoot, and a super sharp pain shot up my leg. This was with about a mile and a half to go. I was able to focus on form after that and finish without much pain. I iced as soon as I got home which made it feel a bit better, but after showering and getting ready when I tried to stand up the pain was intense. I sure hope it is just some inflamation and not a stress fractrue. I'm wearing a compression sock on it now and took some imbuprofin and it seems to be doing a bit better. I'll just have to be careful with it and make sure I don't doing anything too stupid with UVM right around the corner.
Total run 13 miles, 1:33:37, AP 7:12 |
| SpeedStar 2 #2 Miles: 13.00 |
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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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I woke up and the first few steps out of bed were painful, but then my shin started feeling better. I rolled it a bit. That hurt! Then I went to the gym.
Abs and Core work
Lower body weights. Calf raieses don't hurt the shin until the very last one when I let off the resistance.
30 minutes elliptical. I skipped the stair work since I decided the extra impact wouldn't be good on the shin. Elliptical caused no discomfort at all and actually made walking feel better when I was done.
I'm hoping it feels good enough tomorrow that I can do some speed work. If not, I'll just do some cross training. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| My leg pain felt much better with my first few steps out of bed this morning, so I decided to attempt my normal speed work this morning. I did 2+ miles warm up on the roads (Lots of pain for the first 1/4 mile then just mild pain.), then began my track work. 8 x 150m In/Out sprints with 250m recovery jog. These felt good until the last couple when the pain started to increase. Planned on 5 x 1 mile repeats (sub 6) with 1/4 mile walk breaks. After the first mile which was pathetically slow and way to painful at 6:06, I decided I better call it a day and live to run another day. I just couldn't push the speed with the pain level I was at. I'll give it a go again next week if I'm feeling better. Total run 6 miles, 51:51 | |
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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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1 hour stationary bike
Pain still very high in my leg when walking. I'm wearing my boot I got when I tore my PF tendon. It seems to help with the pain significantly. | |
| | 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 |
| 24 miles, 3:00:00, AP 7:30 That is what I was supposed to be doing this morning. Instead, I slept in. When I finally got up, I iced my leg/ankle. Today will be a total rest day. Pain level is still high walking and my foot doesn't move quite right when I walk. My shin bone isn't really hurting when I push on it anymore which makes me think I may have had some mild shin splints, but there is something else going on. After a brief brush up on my anatomy, I realize the pain radiates along my posterior tibia tendon from about the spot where the shin pain was, down past my ankle bone to the side of my foot. Hopefully I've just sprained that tendon and a few more days in the boot will have me good as new, but the feeling of pain, discomfort, and lack of control of the foot is very similar to what I experienced when I ruptured my PF tendon. I may have to bite the bullet and go see the doc. I'll wait until next week and see how it's doing though. I'm sure I'll fork out a thousand dollars for them to tell me to stay off of it. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.70 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| The run could have been worse, but it could have been a whole lot better too. Doone and I got up early and were running by 5. We decided to run on the island for a couple reasons: 1. It is flat and 2. It is 3.7 miles so I would never be to far from the car. The plan was to do 3 laps for 11.1 miles. Mile one was definitely more painful than I anticipated. The pain level seemed to come down a bit on the second mile though. By mile 3 I decided things were definitely not right were probably only going to get worse if I kept running, so I called it a day after the first lap and left Doone to finish the next 2 laps on her own. 3.7 miles AP 9:30 I'm now sitting here with ice on my leg typing this and hoping that I will be able to walk today and tomorrow. If I'm walking normal, it will be a good sign that I'm recovering well, if not, I could be in trouble for UVM. Looks like I won't be running for another week either way. I have to go pick up Doone soon. Better run... well hobble. :) |
| Addidas Bostons Miles: 3.70 |
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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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After 4 complete rest days, I can now walk without a limp. Yea!
Abs and Core
Cycle x 1hour
Elliptical x 10 minutes
Still walking without limp.
Still hoping to run UVM. | |
| | 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 woke up this morning and got out of bed and, sweet, no sharp pain in my leg with the first few steps. It is still sore, but not the sharp pain I had been getting.
Went to the gym.
Abs and Core work
1 hour station cycle, 20.61 miles
I'm really hoping to go with Doone on her run Saturday. I think there is a good chance I'll be able to do it. Keeping my fingers crossed. Still 48 hours of healing before then. | |
| | 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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1 hour elliptical
Leg is feeling pretty good today. I can still feel the strain, but no pain with walking or elliptical. I'm going to try and run with Doone tomorrow. I'll keep myself on a short leash though. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.70 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| The run could have been worse, but it could have been a whole lot better too. Doone and I got up early and were running by 5. We decided to run on the island for a couple reasons: 1. It is flat and 2. It is 3.7 miles so I would never be to far from the car. The plan was to do 3 laps for 11.1 miles. Mile one was definitely more painful than I anticipated. The pain level seemed to come down a bit on the second mile though. By mile 3 I decided things were definitely not right were probably only going to get worse if I kept running, so I called it a day after the first lap and left Doone to finish the next 2 laps on her own. 3.7 miles AP 9:30 I'm now sitting here with ice on my leg typing this and hoping that I will be able to walk today and tomorrow. If I'm walking normal, it will be a good sign that I'm recovering well, if not, I could be in trouble for UVM. Looks like I won't be running for another week either way. I have to go pick up Doone soon. Better run... well hobble. :) |
| Addidas Bostons Miles: 3.70 |
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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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From Saturday afternoon through the weekend I got lots of sleep since I was sick and in bed, so I had rest forced upon me. It was probably good for my leg. It really does feel pretty good this morning compared to how it had been feeling.
1 hour elliptical- felt great! | |
| | 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 slept for about 10 hours last night. I guess my body is still fighting that flu I had. Luckily I had a big opening in my schedule at lunch today, so I was able to go to the gym.
40 minutes elliptical
20 minutes stairs at a fast walking pace. I tried a few seconds at a run but it didn't feel right so I quickly went back to the fast walking climb.
Abs and core
Back to work | |
| | 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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40 minutes elliptical
20 minutes stairs at fast walking climb
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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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Abs and Core
1 hour stationary bike.
Looking forward to my test run tomorrow. If I can't go tomorrow, I'm pretty sure I won't be running UVM. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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After no real running for 2 1/2 weeks I was excited to run this morning with my sweetie. It was 85 degrees when we took off a little after 5. My leg hurt to start but nothing like when I tried to run last week. As we got going it started feeling better until about mile 9. The last 5 miles the pain was increasing, but I finished. We jumped in the pool to cool off when we were done. That felt really good.
14 miles, AP 9:55
I'm no closer to deciding if I will run UVM after this morning's run, but at least I'm not a definite "no". I guess it will be a race day decision. |
| Addidas Bostons Miles: 14.00 |
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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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I gotta start blogging again. I've missed my daily interaction with my running friends. I've been super busy at work and have not had a lot of time, but I'm going to start checking up on everyone again. I have been exercising. I have been doing a lot of core work while watching the World Cup. It's a good thing it only happens once every 4 years, because I don't get nearly as much done while it is going on.
30 minutes deep water running. |
| | 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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Doone did her long run this morning and I didn't want to miss out, so I rode my bicycle by her for a while. Then I got in some harder riding. I didn't put my bicycle garmin on so I don't know how far I rode, but I'd guess 25 miles.
Still awaiting MRI results. I'll post as soon as I find out what's up. | |
| | 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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This whole thing is getting more and more frustrating. I just called the doc's office to find out what was up, and they said they still haven't recieved the report from the MRI facility. Heck, by the time I find anything out, I'm not going to need their help anymore.
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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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So the doc's office calls me this morning and tells me they have the report and I need to come in and see the doctor to go over the results. The catch- the doctor is only in on Tuesdays. What????? I need a schedule like that. No wonder he was so backed up when I went in to see him.
Anyways, I didn't let it go at that. I kept at it long enough until at least they read the report to me. I do have a stress fracture. I asked if I should stay off of it. They said, walking around on it should be ok, but I have to see the doctor for any other info. | |
| | 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 |
| Swam laps for 30 minutes | |
| | 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 just came from the doc's. He seems to think I shouldn't run for 6 months. Now I'm depressed. Of course there is nothing they can do to help it heal faster. He just says to wear real cushioned shoes and don't do anything that causes impact on my leg. Even swimming, he doesn't want me to kick to hard. Basically he only wants me to do upper body work. This just bites.
He also want me to get some blood tests to test my Vit D, Calcium, and parathyroid levels. And of couse he wants to see me back in 6 weeks so he can bill me again. I don't know if I'm going to get the blood work or even go back. It willl heal eventually weather I do all that stuff or not. | |
| | 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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30 minutes deep water running
Time to get serious about my rehab cross training. | |
| | 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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30 minutes deep water running.
Wow the Netherlands played a great match in their upset of Brasil!
Go Spain! PM- 30 more minutes deep water running, but without the float belt. When I would get too tired I would do a lap of breast stroke to recover and then back to running.
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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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1 hour deep water running first 30 minutes with belt, second 30 minutes without belt. Boy do you have to work harder without the belt. Golfed 18 holes with Chase in the afternoon. It's been a good Saturday. | |
| | 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 |
| 30 minutes deep water running Today was my first day in a couple months that I have had zero pain in my leg!!!!!! It is usually the worst when I first get out of bed in the morning, but this morning I got up and took those first few steps expecting the normal pain, but it wasn't there. I must be starting to heal. I still a long time until I can try it running, but at least I'm seeing improvements. | |
| | 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 went to the gym for the first time in a while.
Abs and core
Upper body weights
20 minutes recumbant bike which didn't cause any pain on my leg. | |
| | 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 |
| 50 minutes deep water runnning First 20 with belt, last 30 without belt. | |
| | 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 |
| Abs and core work Upper body weights 30 minutes deep water running with the belt. | |
| | 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 |
| 30 minutes deep water running-- no belt. | |
| | 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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Abs and Core
Upper body weights
35 minutes upright stationary bike. No pain with cycling even pushing up to the highest resistance. This morning there was a very slight twinge of pain in the leg though. I guess I pushed a little too hard, no big set back though. It feels fine now. I'll keep the resistance level at a more normal level for the next while. | |
| | 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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30 minutes rowing machine
30 minutes stationary bike
Still slight twinge in the leg this morning. Hopefully just the leg getting used to some mild weight bearing activity. |
| | 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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Upper body weights
Abs
30 minutes recumbant stationary bike | |
| | 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 |
| 1 Hour on the rower. That's the longest I've ever worked that machine before. I don't know if I'll do that again any time soon. It's a bit tedious, but it puts minimal stress on my leg. |
| | 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 body weights-- I figure if I can't run, I might as well look good. I've definitely put on a few pounds of upper body muscle. Abs and Core Worked my hip abductors and adductors. I figured those lower body weights don't put any stress on the tibia. Six weeks since my last run. The leg feels good, but I still get little hints of soreness which are a little stronger if I push on it with my fingers. I try really hard not to press on it, but occasionally I can't resist pushing on it to see how it's feeling. | |
| | 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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Upper body weights
Abs
Very light lower body weights
30 minutes recumbant stationary bike.
I was planning on getting up early Tuesday morning (today) for a good long cycling session, but when the time came this morning, I decided to sleep in. Doone and the kids are coming home today, and I figured it might be my last time to sleep in for a while. I'm sure another rest day will be good for my leg anyways. | |
| | 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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Upper body weights
Abs and core |
| | 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 |
| 1 hour upright stationary bike. I pounded it hard the full hour. I kept my HR between 160 and 170 which is tough to do on the bike. I wanted to give my leg a good test. It did not hurt at all, but as I've come to find out, the true test is how it will feel tomorrow morning. | |
| | 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 was a bit apprehensive about getting out of bed this morning, wondering if yesterday's hard cycling was going to cause some pain in my tibia, but I was excited when I finally got out of bed and still had no pain, so I got ready and headed to the gym for some weight training.
Full body weights including some light seated calf raises. Boy have my calves gotten weaker as I have not done any exercises that work the calves for the last 2 months.
Abs and Core.
Tomorrow I'll do another intense bike ride, and if all is still pain free, I'll try out the elliptical next week some time. | |
| | 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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1 hour stationary upright bike
I rode even harder today than I did Thursday. 10 mins at 12, 10 mins at 14, 10 mins at 16, 4 mins at 18, 1 min at 20, 10 mins at 16, 10 mins at 14, and 5 mins at 12.
After the first 20 mins, my HR stayed around 170 maxing at 175. If my leg still feels good tomorrow morning after how hard I pushed today, I will do the happy dance. And my prediction is, I'll be dancing. | |
| | 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 |
| Abs, Core, and Full body weights. |
| | 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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20 minutes upright stationary bike
20 minutes elliptical
20 minutes recumbant stationary bike
That was my first elliptical work in a couple months. The tibia felt perfectlly fine. I decided to only do 20 minutes so I wouldn't overdo it. If it feels fine tomorrow morning, I'ii do a longer elliptical workout on Thursday. | |
| | 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 snuck out at lunch to the gym for a workout.
Abs, Core, and Full body weights. | |
| | 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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42 minutes elliptical
18 minutes stationary bike
I was going to do a full hour elliptical, but my right knee started to hurt so I switched over to the bike and it felt fine. When I was doing a lot of deep water running I got a little tendonitis in my knee. I think that is all that was about. My tibia feels great. I really want to try it out on an easy run. Maybe when we are at the beach this weekend I'll do a really short run in the soft sand and see how it goes. | |
| | 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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Got up early since the family wants to head out by 6 for the beach. Abs and core Upper body weights 20 minutes elliptical Legs felt great. Everyone have a great weekend. | |
| | 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've been swamped this week and had no time to check everyone's blogs. I hope to get to them soon.
5 minutes stair machine. 2 1/2 min at a fast walking pace and 2 1/2 min at a max speed which is a slow run. Leg felt good
Full body weights
Abs and core work | |
| | 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 |
| 50 minutes elliptical during lunch. | |
| | 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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20 minutes elliptical
20 minutes stairs switching back and forth from a fast walk to a slower walk. No running
20 minutes stationary bike
I'm gaining more confidence in my leg, but I'd be lying if I said it doesn't scare me to try and run on it. I really, really, really don't want to re-injure it and have to start the whole healing process over again. | |
| | 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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Abs and Core
Full body weights
10 minutes stationary bike | |
| | 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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Today marks 10 weeks since my last run. I still didn't run today, but I sent Doone out on a 20 miler this morning, so that has to count for something, right?
20 minutes stair speed intervals switching from a fast walking speed to max speed which is a slow run up the stairs every 1:20. No leg discomfort. If it still feels good the rest of the weekend I'll try a short run next week. If I'm going to do the 1/2 at Pocatello in 4 weeks I've gotta get in a few miles before then. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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I RAN TODAY!!!
After much contemplation on the best way to run with the least impact on my tibia, I decided to run on the big grass field at Rotary Park, barefoot. I was excited when it was time to get up this morning. I got dressed, minus shoes and socks and drove to the park. I took off running at a very conservative pace and tried to concetrate on form and landing lightly. First sign of any pain and I was going to stop. I was able to do a full mile with no pain and decided not to press my luck.
1 mile 8:30
It was great to run again. I think going barefoot was a good call. Hopefully my leg will continue feeling good today and tomorrow and then I'll try another easy run on Wednesday. | |
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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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Abs and Core
Full Body Weights
10 minutes stationary bike
I think my leg feels ok today after my short run yesterday. There is definitely no pain with walking or lifting weights. When I was sleeping last night, I kind of felt this tiny littly achey feeling in it, but I'm thinking that is to be expected since I did have a crack in my bone. I think I'm just overly sensitive to any discomfort in my tibia since I'm afraid to reinjure it. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
| 1.5 fun, wonderful, happy, easy, barefoot miles in the grass at the park. I let myself run a little bit today since my leg felt great. 1.5 miles, AP 7:51 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I decided to try out the Vibram FFs today at the gym on the TM. My plan was to run 4 miles at Doone's mp (8:35) at 2% incline. Near the end of the second mile one of the seams on my VFFs started rubbing my foot wrong, so I decided that was a sign to call it a day. I hopped on the stationary bike and road for 30 more minutes. I won't run tomorrow and then Satruday I plan on meeting up with Doone for the end of her 22 miler. I'm just trying to decide how far I should run with her. |
| Vibram 5 Fingers Miles: 2.00 |
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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 |
| Abs and Core
Full body weights
Â
I think I'll run the last 7 miles with Doone tomorrow. It should be a nice slow pace at the end of her 22 miler. She is doing amazing with her running. This will be her last really long run. | |
| | 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 |
| I met up with Doone at the end of her 22 miler a little later in the run than I thought, because she added a little detour into her run before our meet up point, so I did the last 6.4 miles with her. It was fun running with my sweetie again. I am amazed at the improvement she has made over the last couple months. She must have a good coach. : ) She really is a natural runner, she just never knew it until she started doing it. She has a very natural gait and the ability to just keep going even when she's tired. I am planning on running the second half of Pocatello with her. I just hope I can keep up with her. My leg did not bother me at all when I ran and does not hurt now the day after the run to walk around on. I am not 100% though. I am a bit concerned, because my leg is tender to the touch still at the point of the area where the stress fracture was. Hopefully it isn't anything bad. I will have to remain very conservative, so I will keep my runs short and slow for a while still. 6.4 miles AP 10:03 |
| Addistar Ride2 Miles: 6.40 |
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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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I've had a bit of a sinus cold the past few days, so unlike diehard Teena, I took yesterday off and today I just did some abs and core work at home. Hopefully I'll be feeling more like working out tomorrow. The bright side of taking a few days off is that my leg is hardly tender to the touch any more. I have to push fairly hard on the SF sight to feel any discomfort.
Doone has the same sinus cold, but since she is in training, I sent her to the gym this morning for some mp miles. Ahh, the relaxation of not training for anything. I think I may have to make this an annual summer event... not being injured, but just taking time off of the normal grind. I've enjoyed it so much, I've decided I will no longer be running any fall marathons, not even SGM. | |
| | 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 had just enough time to go to the gym during lunch and sneak in 20 minutes of exercise. With such a short amount of time available, I decided I needed to go intense, but I can't run fast enough for an intense workout because of my SF. I decided the most intense thing I could do was speed work on the stair machine.
20 minutes stair speed intervals. Felt good to get the lungs burning even if it was quick. | |
| | 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 |
|
Abs and core
Full body weights
30 minutes elliptical
Pretty non-eventful. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
|
2 miles barefoot in the grass.
Good luck to all the PCM runners. Have fun!!!!!! | |
| |
| | 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 |
|
TM 2% incline 7.0 mph (Doone's mp) during lunch
3 miles AP 8:34
I'm trying to get a feel for Doone's mp so I can do my job of pacing her in for the last half of Pocatello. If all else fails, I'll just look at my Garmin. I sure hope I can keep that pace up for 13 miles with as little running as I've done lately. |
| Addistar Ride2 Miles: 3.00 |
| |
| | 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 Abs and Core 30 minutes stationary bike | |
| | 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 |
|
Same run as Monday. 3 miles on TM at 2% incline 7.0 mph
Unfortunately my leg hurt today. Around the 1.5 mile mark I thought about calling it a day, but decided to finish that mile. By the time I hit 2 miles, it was feeling significantly better so I decided to finish the 3rd. It feels perfectly fine walking around on it now.
Doone and I are going to CA for her 20 year HS reunion. I can't believe she is that old!!! : ) We plan on doing a 10 mile easy run together while we are there since the weather will be so much cooler even in the afternoon there than it is here in the morning. After that run I will make my final decision if I will run the 1/2 at Pocatello. |
| Addistar Ride2 Miles: 3.00 |
| |
| | 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 |
|
Rest day.
I spent the morning doing spiritual exercises being the priesthood representative at the 2 early morning seminary classes from 5:45 to 7:45. My leg needed a break anyways. | |
| | 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 |
| Doone and I arrived at our hotel in Arcadia around 3:30pm and the weather was gorgeous, mid to low 70s. We checked in, then headed out for a run. We ran around San Anita Park a few times for a total of 10 miles, AP 9:55. It was nice and easy and fun to run with my hot little wife. My leg was a bit sore from the start, but never got any worse as the run went on. Today it doesn't seem any worse than it was before the run, so it looks like I'll be trying to pace Doone for the second half of Pocatello. That was the farthest I've run since May. I sure I hope I can sustain Doone's goal mp (8:36) for half a marathon. After our run we showered up and headed to her 20 year HS reunion in Glendora. We had a fun night. |
| Addistar Ride2 Miles: 10.00 |
| |
| | 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 |
| 1 hour elliiptical I figure I better do a serious taper from my intense training I did for this Saturday's half marathon. After all I did run a whopping 28.9 miles over the last 3+ months in preparation, 10 of which I did 2 days ago. I therefore have decided not to run the rest of this week in hopes that my leg will be ready to go 13.1 on Saturday. | |
| | 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 body weights
Abs and core
10 minutes stationary bike
My leg feels better this morning than it did last night. I had been using my KT tape the past few days on it until yesterday and then I put it back on last night. It really helps it feel better, which makes me wonder if the pain I'm getting is from soft tissue damage around the stress fracture, not the stress fracture itself. I'd be good with that. I really don't want any more bone issues. It takes way too long to heal. | |
| | Race: |
Pocatello Half Marathon (13.1 Miles) 02:12:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
|
Officially I ran the Pocatello Half Marathon. I don't even know what my time was though. After the start of the half, I crossed the timing mat and walked out to the road where the marathoners were coming by. Larry (Smooth's amazing husband) was there and I chatted with him for about 8 minutes when Doone came running by. Off I went. I asked Doone how she was doing and could tell she was working a bit hard to keep that pace up for the rest of the race, so I didn't push her, just tried to remain positive.
The first few miles my leg was a bit sore, but then I had no more pain for the rest of the race. Teena helped my KT tape it up the night before. She's good. She's going to be the best PT ever. You guys who live close to her and will be able to use her sevices are lucky.
Anyways it was a beautiful day for a run. I had lots of fun and my leg doesn't seem any worse for having done it. I think I'm going to take it really easy for another month and hope that I can put this injury completely behind me.
It was so much fun to see Smooth, Larry, Teena, and Kathie the night before the race and after the race. You all are awesome! Congrats on your great races. I hope to see you all soon. |
| Addistar Ride2 Miles: 13.10 |
| |
| | 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
Abs and core
10 minutes stationary bike |
| | 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 |
| 30 minutes elliptical |
| | 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 |
|
30 minutes stationary bike
20 minutes elliptical |
| | 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 |
|
Abs and core
Full body weights
It's been a busy week getting back from my mini vacation in Pocatello. My leg feels better than it has in a long time, although last night at soccer practice I ran a bit setting up cones for drills and it still hurt some to run. I was so hoping that I would be able to run without any pain since the bone is almost pain free to the touch since Teena taped it up. | |
| | 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 |
| Soccer practice, not much exercise. |
| | 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 |
|
Abs and core
Full body weigths
20 minutes stationary bike |
| | 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 |
|
45 minutes elliptical |
| | 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 |
| 1 hour elliptical |
| | 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 |
|
Abs and core
Full body weights
10 minutes stationary bike
This is the first week my leg has felt completely normal in over 4 months!!!! I haven't tried running on it this week, but I have not even felt a little twinge in my leg this week, not touching it, not going down stairs, not anything! I am very excited that I may have finally turned the corner on this. My plan is to wait until after our family trip to Orlando which is the first full week of October and then try some easy running. Until then, I'll just stick with the cross training. | |
| | 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 |
|
20 minutes stair speed intervals- felt great to work the cardio system hard
10 minutes elliptical | |
| | 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 |
|
Abs and core
Full body weights
I worked extra hard today on the weights. I figure I should get really serious about the weights for the next 6 weeks since Doone and I are heading to Belize in November. I lifted hard enough today that by the time I was done I was completely wiped out. It felt terrible, but in a good way. | |
| | 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 got my fat butt out of bed earkt at 5 am this morning for the first time in a few months. It's time to get my body ready to start running again.
10 minutes elliptical warm up
20 minutes stair speed intervals
45 minutes doing a mixture of plyometrics, jump roping, medicine ball exercises, swiss ball exercises and some core exercises.
Whew! it felt great to really work my body hard. I miss starting my day with a really good hard work out. | |
| | 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 |
| 1 hour elliptical. Worked it hard. Felt good. |
| | 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 is Doone's birthday, so I stayed home from the gym this morning and got the kids ready and took them to school. I'm going to try and sneak out at lunch for a quick workout. | |
| | 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 |
|
30 minutes stair speed intervals.
10 minutes elliptical cool down.
I'm still breathing a little hard from those stair speed intervals I finished an hour ago. | |
| | 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 ab work. I did some lunging exercises that are supposed to be good for runners. I'm going to have sore buns and quads tomorrow. | |
| | 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 |
| 30 minutes of plyometrics and jump roping |
| | 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 |
| 1 hour elliptical | |
| | 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 |
|
Abs and Core, Full body weights.
I was feeling a bit more ripped today than I have for the past couple months. I'm sure by the time I get home from Orlando, I'll be feeling pretty blah. | |
| | 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 drop off Chase this morning at 5:45 for his cross country meet. I was thinking about all you SGM runners and hoping it was going great. I figured since I was up so early, I might as well go to the gym.
10 minute stationary bike warm up
40 minutes stair speed intervals-- equivalent of 6 miles running according to the machine
10 minutes stationary bike cool down
We're heading to Orlando for the week very early tomorrow morning. I hope a few of you post SGM reports today so I can read them before I go. My exercise for next week will be mostly walking around amusement parks and standing in lines. I hope I survive. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
|
I've been gone with the family in Orlando the past week doing the Disney thing. I can't believe how exhausting it is to do that day after day for a week. I don't know how people who are out of shape survive it. I was so tired last night when we got home I was asleep before 7:15.
I got up this morning and weighed in to see what the damage from a week of eating out was. I added a few pounds. I'm back up to 170, jikes, my race weight is usually below 155. I want to get to 160 before heading to Belize in 3 weeks and 5 days, but I don't want to loose any upper body muscle in the process. I'm going to have to be hard core with my exercise and eating to pull it off.
Gym this morning
10 minutes elliptical
upper body weights
30 minutes elliptical
I think my leg is better, so I'm going to go for a run tonight. I think I'll need 2 a days until Belize to make my goal weight.
I have not read anyones SGM report yet. I look forward to reading them all this week. I did see some times though and am very impressed with all of you.
PM
I ran pain free for the first time in 5+ months! I only went 2.5 miles and I ran at an easy pace. I didn't even wear a watch. I hope to build up a nice milage base nice and slowly before I start into any speed or tempo work. |
| Addistar Ride2 Miles: 2.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
|
Wake up weight- 168
I'm going to start posting my weight that I wake up at each morning until I get down to my goal of 160. Hopefully that will help me with my motivation.
AM
10 minutes elliptical warm up
Abs and core
lower body weights
30 minutes elliptical
PM
2.5 easy miles | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
|
Wake up weight- 168
AM
10 minutes stationary bike
20 minutes stair speed intervals
10 minutes stationary bike
12 minutes jump roping and plyometric jumping- I wanted to do 30 minutes, but my body said stop so I did.
Abs
PM
2.5 easy running in my Vibrams |
| Vibram 5 Fingers Miles: 2.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
|
Wake up weight- 166
AM
10 minutes elliptical
upper body weights
30 minutes elliptical
PM
2.5 easy miles again in the Vibrams |
| Vibram 5 Fingers Miles: 2.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
|
Wake up weight- 166.5
AM
10 minutes elliptical
Lower body weights
11 minutes stationary bike- ran out of time since I slept in a bit. Off to work. I'll have to do a little more than normal tonight.
PM 2.5 easy miles abs and core since I missed it this morning.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
|
Wake up weight- 166
I headed out for a bit longer run today than I have been doing all week. I ran towards to lake to the desert the shortest way possible (0.75 miles) then I went off roading through the desert. I tried to find little trails to take and just ran where it looked like I could. I ended up down by the lake. It was beautiful as the sun was comming up. I wish I had my camera to take a picture. After stopping a minute to take in the beauty, I kept going. The trails were rough so I wasn't moving too fast. A few times I had to climb out of washes using my hands it was so steep. I had a blast just out exploring.
5.5 miles, AP 10:04 |
| Addistar Ride2 Miles: 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
|
Wake up weight- 166 so I lost 4 lbs (2.35% of my weight- I wonder if I would stay above the yellow line on Biggest Loser this week?) in my first week. Less than 3 weeks to go to lose 6 more. AM
10 minutes elliptical
upper body weigts
abs
I cut my workout a bit short so I could go home and register for the Boston Marathon which opened registration at 6am my time today. I started trying to register at 6:00. I gave up at 6:30. I tried again around 7, then 7:30. I finally was able to register at about 8:45. It will be interesting to see how fast this thing fills up this year.
LUNCH
I got done with my morning patients early, so I headed home, changed into running clothes and took off. I decided to take advantage of the sun light and headed to explore more desert running trails. I found some better trails that were a bit easier to run today. A few times the hills got steep enough that I couldn't run up or down them, but most of it was runable. I ran 5.5 easy miles. It was real fun. I better get back to work.
PM
2 miles in the vibrams. I had a lot of energy today. |
| Vibram 5 Fingers Miles: 2.00 | SpeedStar 2 #2 Miles: 5.50 |
| |
| | 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 |
|
Wake up weight- 163.5 I guess the triple yesterday paid off. Let's see if I can hold it there for tomorrow.
AM
10 minutes elliptical
Abs and core
Lower body weights- I really worked my legs hard today. I can tell they are getting stronger... better to run with.
17 minutes elliptical PM 6 miles easy on a dark windy night with lots of lightning in the sky.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
|
Wake up weight- 163.5
AM
10 minutes stationary bike
20 minutes stair speed intervals
10 minutes stationary bike
30 minutes jumpe rope and plyometric jumps
Abs
LUNCH
30 minutes elliptical. I wish I could sneek away every day for a quick workout
PM
2 easy miles in the vibrams |
| Vibram 5 Fingers Miles: 2.00 |
| |
| | 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 |
|
Wake up weight- 165 Looks like I went the wrong direction today, but I feel stronger today than I have the past week. I guess that's good.
AM
10 minutes elliptical
upper body weights- I'm starting to put up heavier weights with more ease. That felt good.
30 minutes elliptical
Usually on Thursday afternoons I go up to our office in Bullhead City, but they don't need me today. I just found out yesterday, so right now I'm only scheduled through noon here in Lake Havasu City. I'm sure we'll have a few last minute patients call and be happy to get in today, but I'll probably get done with work early today. I'm dreaming a fun exploration run throught the desert this afternoon.
PM I was able to get away from the office around 2. I had my running gear with me so I headed straight to the desert. I changed when I got there and discovered I had forgotten my Garmin. What the heck, I wore my nice dress watch and decided to run out for 30 minutes then come back. I have never run out there on that old dirt road before. For a bit I had to run in a wash, but luckily I got back on a dirt road. At 30 minutes I turned around and headed back. After about 10 minutes on the return trip I heard this load huffing noise. I looked around and saw a wild burro up ahead by the road. The closer I got the loader it got and it started moving around. It was close enough to the road that I stopped and started walking. It continued to get loader, so I turned around and went back a bit. I sat down on a rock and watched the burro for about 5 minutes. It just stood there and watched me and randomly made the load burro noise. I decided I couldn't wait there all day so I grabbed a couple fist sized rocks for protection and started walking down the road. The burro made it's noises and moved around a bit, but let me pass without charging me. I finished up my run having run a bit more than an hour. I guess around 7 miles. It was fun, but I can do without any more mean burros.
| |
| | 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 |
| Wake up weight 165 10 minutes elliptical Abs and Core Lower body weights 10 minutes stationary bike |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.70 | 0.00 | 0.00 | 0.00 | 0.00 | 7.70 |
| Wake up weight 165 7.7 mile hilly fartleck run. That is the first time I have ever ran a true fartleck run where I randomly changed between slow, medium and fast efforts based on how I was feeling. It was kind of fun. |
| Addistar Ride2 Miles: 7.70 |
| |
| | 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 |
|
Wake up weight 166- This is were I need ridicule and scorn and razzing to motivate me to do better. I cracked yesteday and ate more than I should. I'm starting to think I won't be able to hit 160 and maintain my upper body muscle at the same time. Oh well. I'll do my best with the 12 days I have left.
LUNCH- I had time for about a 20 minute workout so I did upper body weights focusing mainly on chest and lats with a little bit of biceps and shoulders thrown in.
PM- Hoping for time to do a longer run, maybe 8 to 10 miles easy. 10 easy miles. That was the best run I've had since returning to running! It was an amazing night, low 70's, full moon, with a very slight breeze. I felt quick and light on my feet, but never felt like I was pushing hard.
|
| SpeedStar 2 #2 Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
|
Wake up weight 162- Wow, I guess the tough love you guys showed me yesteday really worked. If I lose 4 pounds every time you guys verbally slap me around a bit, I may have to have you do it more often. Don't let me get complacent with this one day loss. I'm sure some of it is water weight.
AM
2 really easy miles followed by 10 hill sprints for a total of 3.5 miles
Abs and Core
Lower body weights
30 minutes stationary bike
PM
3 easy miles down at the park by the lake. Some on grass, some on dirt, some on pavement. |
| Vibram 5 Fingers Miles: 3.00 | Addistar Ride2 Miles: 3.50 |
| |
| | 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 |
|
Wake up weight 162.5
AM
10 minutes stationary bike
20 minutes stair speed intervals
15 minutes stationary bike
20 minutes stair speed intervals
10 minutes stationary bike
I have a lot going on tonight, so I don't know if I'll get in a PM workout. If I do it will be short and late. | |
| | 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 |
|
Wake up weight 163
AM
10 minutes elliptical
upper body weights
15 minutes elliptical
PM
8 easy miles on a beautiful night | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
|
Wake up weight 161.5
AM
2 easy miles followed by 10 hill sprints for a total of 3.5 miles. I felt much stronger and faster on my hill sprints today than I did earlier in the week
Abs and Core
Lower body weights
30 minutes stationary bike doing intervals by changing resistance levels. Great workout.
Probably no PM workout tonight do to a Hallaween party. | |
| | 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 |
|
Wake up weight 161- I guess I survived the Halloween party last night and even lost half a pound. One more party tonight to survive.
AM
Went running with Doone this morning bright and early before the kids got up. It was really fun to run with her.
8 easy miles |
| Addistar Ride2 Miles: 8.00 |
| |
| | 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 |
|
Wake up weight 163- Good thing my ending weigh in date isn't on a Monday. It always seems that Mon. morning is my heaviest day. I even ate really healthy all weekend.
AM
10 minute elliptical
Lower body weights
Abs
30 minutes elliptical
LUNCH
35 minutes intervals on stationary bike
PM
10 miles out and back easy. I pushed the pace a bit on the way back. It felt good to let the legs run again. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
|
Wake up weight 159.5- I MADE IT! It took me 3 weeks and 1 day to lose 10.5 pounds. Now according to the rules of the contest I need to stay at or below 160 for the next 4 days.
DON'T FORGET TO VOTE TODAY!
AM
2 easy miles followed by 10 hill sprints. 3.5 mile total run
abs and core
Upper body weights
30 minutes elliptical
PM
20 minutes jump roping. I almost made it the full 20 minutes without missing but at 18 minutes I lost focus and had 1 mess up. So close. |
| Addistar Ride2 Miles: 3.50 |
| |
| | 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 |
|
Wake up weight 161.5- Oh the roller coaster ride of weight loss. Now I have 1.5 to lose again. And to think I exercised pretty hard yesterday and ate really well. I did have a decent amount celery with humus before bed. Maybe all the extra fiber made me weigh in higher this morning. Oh well, I have 3 days to get back at or below 160.
AM
20 minutes stair speed intervals
10 minutes stationary bike
20 minutes stair speed intervals
20 minutes stationary bike
PM | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Wake up weight 159.5- Back down again. Up, down, up, down. This should work our perfect. I'll be up a bit tomorrow and then down to goal weight on Sat. morning at the official weigh in.
AM
6 very easy miles before heading to the gym.
Abs and Core
Lower body weights
PM
I got off work early enough to go run out in the desert. 6 easy miles |
| SpeedStar 2 #2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Wake up weight 159.5- looking good to make my goal weight. Doone was 0.5 pounds off this morning. I'm thinking she will make it too, so we will both be winners. :)
AM
4 easy miles with 10 hill sprints thrown in the middle. Total run 5.5 miles.
Upper body weights
Abs
20 minutes stationary bike
PM- probably just packing tonight, unless I get on the scale and see that I am too heavy. Then I'll go out for a quick run. :) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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| | 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 |
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It felt good to go out for a run this morning. We got back from Belize Sunday morning at 2 am so I wasn't up to running yestereday. It was a great relaxing week. Maybe a little too great. I really didn't want to come back to real life, but here I am getting back into the routine again. I only ran once while on vaction, 7.5 miles one day in the middle of the week.
Today- 8 miles easy |
| SpeedStar 2 #2 Miles: 8.00 |
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| | 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 |
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8 easy miles
Legs tired from yesterday. | |
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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 |
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4 mile Fartleck run
Felt good to run fast a few times |
| Addistar Ride2 Miles: 4.00 |
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| | 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 |
| 10 miles out easy, faster back. Legs felt strong. I tripped over a rock (running in the dark) at about 1 1/2 miles into the run and went sprawling on the road. I don't remember the last time I wiped out running. That hurt, but I got up and pressed on. My hands, abdomen and side are a bit scratched up, but nothing serious. | |
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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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Ran the local Turkey Trot with Cade (my 6 year old son). We finished in 33 minutes. He was very happy not to finish last like last year. Chase did it in 25 minutes. They were the ony 2 boys in the 12 and under age group so they took 1st and 2nd. It was a lot of fun.
I really need to catch up on everyone's blogs this week. I miss all my running friends. Work has just been so crazy since I got back from vacation. | |
| | 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 |
| 10 easy miles that ended up being a lot faster than I thought. I'll pay for that tomorrow. |
| SpeedStar 2 #2 Miles: 10.00 |
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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 |
| 5.6 easy miles this morning that hurt a lot more than they should have due to my faster than normal 10 miles last night. |
| Addistar Ride2 Miles: 5.60 |
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| | 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 |
| 10 miles on a cold (well cold for Havasu) windy night. Now I can eat more tomorrow. | |
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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 |
| Turkey bowl football. I survived without injury!!!!!!! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.50 | 0.00 | 0.00 | 0.00 | 0.00 | 18.50 |
| Headed out the door without a plan. After 4 miles I came across a desert road and turned off the asphalt. Quickly the road turned into a small trail and then I was running through a wash with lots of rocks and uneven ground. After a couple miles I found another old dirt road that went up and down washes. Sometimes through the washes I had a hard time finding the road again. I was having a good time exploring, but after 90 minutes, I decided I better turn around and head back. Luckily I found a little better and shorter way of getting back. I finished having run 18.5 miles. I'm guessing that wasn't the smartest thing to do since I haven't run more than 10 miles since April. It was fun though. |
| Addistar Ride2 Miles: 18.50 |
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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 |
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6 easy miles. My legs were tired, but felt a lot better than I thought they would after yesterday's run.
Side note: I went over 50 miles this week! I didn't think I'd be doing that when I started the week. | |
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| | 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 |
| 10 easy miles. |
| SpeedStar 2 #2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.30 | 0.00 | 0.00 | 0.00 | 0.00 | 10.30 |
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10 easy slow miles PM core work | |
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| | 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 |
| Another 10 easy miles |
| Addistar Ride2 Miles: 10.00 |
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| | 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 easy miles
My legs felt strong today, so I ran a bit harder than I have been running. I actually felt like a runner again. It was nice. On the bit scary side though, my shin was hurting pretty good for about the first 6 miles of the run, but then it completely went away. There is no pain now and it is not tender to the touch, so I hope it wasn't anything to worry about. | |
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| | 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 |
| 10 easy miles that ended up being much faster than I thought. I was thinking about a nice recovery run from yesterdays 15 miler and I was just going with what felt good. At the end I couldn't believe how fast I had run. I need to do better at going slower on recovery days so I don't end up injured again, but I was happy that my shin felt much better today. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.80 | 0.00 | 0.00 | 0.00 | 0.00 | 10.80 |
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10.8 easy miles that were made tougher by a lot of climbing. No significant shin pain this morning. Felt pretty good.
PM- Core work. I've decided I need to start doing my core work at least twice a week since I've quit going to the gym and lifting weights. |
| Addistar Ride2 Miles: 10.80 |
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| | 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 |
| I ran early this morning, but this is my first chance to post it- 8:30pm. What a crazy day. 10 miles First five out, easy. Last five back, pushing the pace. | |
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| | 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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10 miles on a beautiful morning- mid 40s and no wind
I kept it nice and easy this morning at an effort lever where you feel like you could keep going forever. |
| SpeedStar 2 #2 Miles: 10.00 |
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| | 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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Another beuatiful morning; another 10 miles. PM- core work | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.80 | 0.00 | 0.00 | 0.00 | 0.00 | 19.80 |
| I headed out for a long run this morning. I decided to try a new route and was not sure how long it was. Some of the roads I had never run before. I started off conservatively not wanting to crash. Miles 8-10 were unexpectedly super hilly, but it was kind of fun. After that I started feeling stronger and stronger and my pace was picking up even though I felt like I was just cruising at an easy effort. By mile 18 I was feeling like I wanted to just keep on running all day, but I made it back home at mile 19.8. I did the last .8 at 7:20 pace and was feeling really good. Averaged 8:05 for the run, had a great time. I'm looking forward to my next long run adventure. | |
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| | 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 |
| 10 recovery miles. I was suprised with how good my legs felt this morning. I guess all this easy running isn't as hard on the body as faster running. I went over 70 miles this week for the first time in well maybe ever, and I don't feel beat up at all like I do when I'm running faster but shorter. Heck, maybe I'll run even farther next week. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.30 | 0.00 | 0.00 | 0.00 | 0.00 | 15.30 |
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After a wonderful day of rest, my legs felt great this morning. I'd say they felt the best they have since coming off my injury.
I ran an easy 15.3 miles at faster pace than normal, but felt great. | |
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| | 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 |
| 10 nice easy recovery miles |
| Addistar Ride2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.30 | 0.00 | 0.00 | 0.00 | 0.00 | 11.30 |
| What a great day! I don't have to be at work until noon today, so I was able to run after the sun came up. It was an amazing 61 degrees, overcast, and a mild breeze. I headed out south of town and then took a trail off in the desert that I have not run before. It was a real fun trail to run. There were some steep up and downs, but the trail was decent without much loose gravel or jagged rocks. It ended up making a big loop about 4.5 miles long. The rock formations were real cool out there. Then I headed back home for a total of 11.3 miles. Now I'm just playing hooky with my sweetie while the kids are at school and I still have an hour and a half till work. I think we'll go out for an early lunch together. That should be fun. |
| SpeedStar 2 #2 Miles: 11.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Another nice long run, starting easy and finishing strong. 21 miles AP 8:08 | |
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| | 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 |
| I started out my run as a nice easy recovery run this morning. My legs were tired, but felt pretty good considering yesterday's long run. I am speaking in church this Sunday and I was going over my talk and making final revisions in my head. I got caught up in my thoughts and feelings and it looks like my recovery run turned into a progression run on accident. I wasn't monitoring my speed, but when my watch beeped at mile 8, I had lost track of my miles so I looked down to see what mile I was on and saw that I had run the 8th mile in 7:07. I pulled back at that point. When I was done I looked at my splits. My first mile was 9:54 and my 8th was 7:07 with every mile getting faster than the previous. Miles 9 and 10 were around 7:30. AP ended up being 8:10 At this Christmas time, I want to testify of my knowledge through the Spirit of the divinity of Jesus Christ. I hope we can all try and remember Him always. | |
| | 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 |
| Doone and I celebrated our 17th anniversary this morning with a nice little 6 mile run together. Last night we went to Vegas and went to the temple and out for dinner for a little more traditional celebration. After running 6 with Doone I did 4 more at a faster pace. It felt good to push a bit and breath hard for a change. Total run 10 miles. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.30 | 0.00 | 0.00 | 0.00 | 0.00 | 15.30 |
| I didn't feel like running. I kept putting it off, until finally about 8 pm I forced my lazy butt out the door. Once I got going I felt pretty good and ended up running 15.3 miles at an easy pace faster than normal. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.30 | 0.00 | 0.00 | 0.00 | 0.00 | 15.30 |
| I finished yesterday's run at about 10pm and was up and out the door a bit before 6 this morning, so I had about an 8 hour recovery time. I decided to repeat the same run I did last night to see how it felt 8 hours later. Well, it was tough. I ended up being 50 seconds per mile slower and the last couple miles felt like the end of a marathon where I caught myself making faces trying to tough it out. Anyways, another 15.3 miles in the bank.
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| Addistar Ride2 Miles: 15.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.30 | 0.00 | 0.00 | 0.00 | 0.00 | 15.30 |
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I went for the trifecta and survived. Ran the same pace as yesterday, but there wasn't any grimacing, felt better.
15.3 miles for a third day in a row. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.30 | 0.00 | 0.00 | 0.00 | 0.00 | 15.30 |
| Did the 4-peat just for Burt Another 15.3 miles that felt so, so much better today. I was 20 seconds per mile faster than I have been the last 2 days. I guess my body is deciding to accept the fact that I'm running farther than normal. Looks like I only need 19 miles tomorrow to go over 80 for the week, then I can take a 2 day break from running before starting all over again next week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.80 | 0.00 | 0.00 | 0.00 | 0.00 | 19.80 |
| My legs were feeling good today and I knew that I am going to have two rest days in a row coming up, so I let myself run a bit harder today than I have been. It took a few miles, but I finally got into a good rhythm were I was just churning out the miles and not feeling like I was running hard at all. I ended up doing 19.8 miles with an AP of 7:45. I never thought I'd be able to run that pace at the end of 81 miles over 4 1/2 days. Next week, I'm doing a cut back week. | |
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| | 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 |
| 10 easy | |
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| | 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 |
| 10easy |
| Addistar Ride2 Miles: 10.00 |
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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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Unscheduled rest day. First day this month (not a Sunday or Christmas) that I didn't run at least 10 miles. It was raining outside and I wimped out.
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| | 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 |
| 10 miles easy. Today was one of those days were I was running and I could tell I was running fast, but the effort level felt really easy, almost and out of body experience. I guess the rest yesterday helped. I think I'm going to take a rest day again tomorrow before I start of my New Year with I nice ultra long run.
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| Addistar Ride2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1106.00 | 146.90 | 58.95 | 47.55 | 0.00 | 1359.40 |
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| Addidas Bostons Miles: 370.80 | SpeedStar 2 #2 Miles: 256.10 | HyperSpeed3 Miles: 159.70 | SpeedStar 2 Miles: 27.50 | SpeedStar 4 Miles: 195.10 | BareFoot Miles: 4.50 | Vibram 5 Fingers Miles: 14.00 | Addistar Ride2 Miles: 160.40 |
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