| 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
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1163.30 | 39.60 | 35.00 | 24.10 | 0.00 | 1262.00 |
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| Brooks Summons II Miles: 75.00 | Brooks Ghost 5 Miles: 335.10 | Sketchers R Miles: 431.00 | Reebok Reelflex Miles: 50.00 | MonTrail Miles: 87.00 | Sketchers R (7/26/13) Miles: 193.60 | Brooks PureConnect Miles: 19.50 | Asics Tarther Miles: 33.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| Track Work I took an extra day rest to recover from my Half I did on Saturday by switching yesterday's and today's workouts. 1 mile warm up 4 x 1 mile with 1/4 mile jog recovery (6:29, 6:30, 6:23, 6:44--yikes!) 4 miles easy at a bit faster than 8:00 I had planned on doing 8 x 1 miles, but when my time dropped so much on the 4th mile I figured my legs needed a little more recovery time from my Half, so I changed up the workout. Total run 10 miles |
| Brooks Summons II 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 |
| Legs, Abs, and Planks |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 7.00 | 0.00 | 0.00 | 13.00 |
| Tempo Run 4 mile warm up 7 mile tempo-- AP 6:41 2 mile cool down Total run 13 miles I was breaking in some new shoes (Brooks Ghost) on this run. I really liked them.
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| Brooks Ghost 5 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 |
| UML |
| | 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 |
| Long run 20 miles with Jeff early this morning. AP 7:38 Nothing too special about this run. We finished strong and were still feeling like we could go more, so I guess that is a good thing.
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| Brooks Ghost 5 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 7.00 | 0.00 | 0.00 | 10.00 |
| Track Work 1 mile warm up 7 x 1 mile at half mp with 3 minute quarter mile recovery (6:25, 6:30, 6:31, 6:28, 6:30, 6:28, 6:30) I did the first lap of an eight mile when Chase's soccer practice ended 15 minutes early so I stopped there. Total run- 10 miles |
| Brooks Ghost 5 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 |
| Legs, abs, and planks |
| | 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 |
| Aerobic intervals |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 8.00 | 0.00 | 0.00 | 15.00 |
| Tempo Run 4 mile warm up 8 mile tempo- AP 6:42 3 mile cool down The strong wind really made this run tough today.
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| Brooks Ghost 5 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 |
| Core Synergistics |
| | 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 |
| Long Run I was supposed to meet up with Jeff this morning at 5:30. After waiting till 5:40 I took off on my own. I have gotten used to doing my long runs with someone and it took my a few miles to wrap my mind around doing the run solo. I have to talk in ward conference tomorrow so I took advantage of the quiet time to ponder on my thoughts that I would share with the ward. Jeff's alarm didn't go off, but he met me around mile 10 and it was nice to have him there for the second half of the run. Todays run felt really easy for some reason. 21 miles AP 7:25 Next week I'm doing a cut back week. |
| Brooks Ghost 5 Miles: 21.00 |
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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 |
| 1 hour recovery run on TM at 0.5% incline. Total 7.5 miles at 8:00 pace Good thing I'm on a cut back week because my legs felt tired tonight. |
| Brooks Ghost 5 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 |
| Ab ripper X |
| | 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- Enjoying recovery week. Maybe a little too much. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| Short Tempo Run 6 easy miles 3 tempo miles (AP 6:27) 1 cool down Total 10 miles
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| Brooks Ghost 5 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 |
| UML |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Long Run Last run of my recovery week. Started slow, first mile 8:24, and gradually increased speed each mile for the first 11 miles, 7:01 11th mils. Then finished with 2 easy miles around 7:30. Total Run 13 miles- AP 7:37 |
| Brooks Ghost 5 Miles: 13.00 |
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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 |
| I've decided to make this week a long slow week. I did 20 miles tonight, AP 8:16 With the slower pace I'm hoping to be recovered for my next long slow run in a couple days. |
| Brooks Summons II 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 |
| 45 minutes elliptical. Legs 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 |
| Abs and core |
| | 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 |
| Another long slow run. Started out really easy, but my legs felt great this morning like I could just keep at it all day. 20 miles- AP 7:46 On a side note, I was trying out a new pair of Sketchers. I didn't even know they made running shoes, but I was in Vegas last Saturday and went into one of their stores and tried a pair on and loved them so I bought them. Today was my first run in them. They were AMAZING. I give them an A++. They weigh next to nothing, but have way more cushion than my heavier shoes. The toe box is nice and large, yet they fit like a glove. I put them back in the box and am going to save them for some race day magic.
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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 |
| 45 minutes elliptical. Legs felt really good. Looks like I should be ready for my final long run of my long, slow running week. I'll be running with Jeff tomorrow. I'm not sure how far we are going yet though. I need to see what he wants to do. | |
| | 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 |
| It was raining pretty good when I got up at 4:50 so I shot a text to Jeff to see if he was still up for a run. He sai he was getting ready, so we met up for our run at 5:30 and took off in the rain for a long run. He is working through shin splints and I was on my third 20 miler of the week so we decided to keep it easy. We splashed and sloshed and talked and laghed and talked as we made our way through 20 miles in the dark and rain. AP 7:47 Now back to some more normal training next week. |
| Brooks Ghost 5 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 8.00 | 0.00 | 12.00 |
| Track Work 1 mile warm up 8 x 1 mile with 1/4 mile (3:00) recovery: 6:40, 6:36, 6:36, 6:34, 6:28, 6:21, 6:10, 6:02 1 mile cool down I started off planning to run each mile at 6:40 pace but each mile kept getting faster so I turned it into a progression mile repeat run. |
| Reebok Reelflex 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 |
| 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 |
| Abs and Core |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| Tempo run 4 miles warm up 4 miles tempo- AP 6:55 2 miles cool down Total 10 miles I was going to go farther and faster, but I guess my legs are still tired from Monday's speed work, so when I couldn't maintain my goal tempo pace for even 4 miles I decided to cut my run short.
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| Brooks Ghost 5 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 |
| 45 min stationary bike |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 23.00 | 0.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| Long Run Long run with Jeff. He pushed us a bit at the end. 23 miles- AP7:43 4 Weeks to the big day. |
| Brooks Ghost 5 Miles: 23.00 |
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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 elliptical 40 minutes stationary bike I feel like I am peaking at the right time, but I have a tender spot on my left shin (nothing I couldn't run through), so I'm being careful this week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 10 minutes elliptical 2 miles at mp (6:50) on TM at 1% incline 35 minutes elliptical
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| Brooks Ghost 5 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 |
| Core Synergistics |
| | 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 30 minutes stationary bike My shin feels perfect this morning as far as walking and elliptical go. I did not run on it though, thinking another couple days rest would do it some good. I'll stick with cross training again tomorrow and then try it out for a run on Saturday.
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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 |
| Another day of cross training 1 hour elliptical I showered at the gym before heading to work and while I was changing one of those body builder types said to me, "Wow, you're shredded." Who says a marathon runner can't be "shredded?" Anyways it made me feel good and now I'm tooting my own horn about it. Sorry for the momentary laps of pride. On a more humble note, I sure hope my leg feels good on my run tomorrow.
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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 |
| I was in St. George this weekend, but I got up early Saturday morning for a long run. It started well with only mild leg discomfort and I kept a pretty good pace through 16 miles. The last 4 miles I bonked though and was barely averaging 9 min miles and my leg started to hurt. 20 miles AP 8:13 The good news is my leg doesn't feel too bad today. I'm now officially in my 3 week taper so my number one priority is getting my leg right even if I don't log too many running miles. I know I can do elliptical pain free, but I hope to get in some race pace miles as well. |
| Brooks Ghost 5 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 elliptical 10 minutes arc trainer Zero leg pain doing either. Walking hurts some still though.
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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 |
| 45 min. stationary bike I woke up with no leg pain walking! No running this week for me though.
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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 |
| 15 minutes arc trainer ab work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes elliptical 30 minutes arc trainer
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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. If I didn't know I had an injured leg, I would think I was perfectly fine. I'm afraid how it will feel when I try to run on it though.
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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 |
| 90 minutes arc trainer I started getting a cold yesterday. :( Luckily it is still 2 weeks till race day. I should be better by then.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 |
| 10 minutes arc trainer- no leg pain 10 minutes stair speed intervals- no leg pain 5 minutes TM at 2% incline very slow- no leg pain until the 5th minute when I got up to 6.5 mph and it wasn't really pain, it was more some tightness coming on, so I decided to stop there before it became pain. 10 minutes arc trainer- no leg pain Now to see how it feels tomorrow morning when I wake up. If it is good I will try to run a little more tomorrow. |
| Brooks Ghost 5 Miles: 0.50 |
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| | 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 |
| 1 mile TM 2% incline- 9:30 Leg pain started at zero and built up to a very mild 2 on a 1-10 scale. 20 minutes stair-mill speed intervals- no leg pain 10 minutes stationary bike. My leg feels perfectly fine doing pretty much everything except running. I'm going to be good for the marathon though. The question is just how fresh can I keep my legs without any true running?
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| Brooks Ghost 5 Miles: 1.00 |
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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 |
| Cardio Intervals for Power 90 Leg felt fine hoping around on it and doing all the exercises.
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| | 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 |
| 10 minutes speed intervals on stairmill- 0 pain 1 mile on TM at 2% incline a little faster than mp (6:44)- 3 out of 10 pain 10 minutes speed intervals on stairmill- 1 out of 10 pain Leg feels perfectly fine walking around now a couple hours later.
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| Brooks Ghost 5 Miles: 1.00 |
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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 elliptical As of today I have finally reached my goal race weight of 152. That was my weight when I ran both my sub 3's so it is kind of a mental thing for me now. Let's see if it works a third time for me.
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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 really wanted to run today,but the more I thought about it the more I realized I'd be better off not doing anything that casued me pain. 15 minutes speed intervals on stairmill 30 minutes arc trainer 15 minutes speed iintervals on stairmill 1 week till race day! | |
| | 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 |
| | 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 |
| REST |
| | 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 My sinus infection was just not going away so I finally broke down and started a Z pack last night. I'm already feeling a lot better. Tomorrow is rest day and then the big race on Saturday. I'm going to go for a 3 hour race, but I haven't really run for 3 weeks. Three weeks ago I felt like I was in shape to go for a sub 3 and I have been cross training hard ever since. Hopefully my leg is healthy and my body is ready to go for it. I'll find out soon enough.
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| | Race: |
Phoenix Marathon (26.2 Miles) 03:39:51 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.10 | 13.10 | 0.00 | 0.00 | 0.00 | 26.20 |
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Phoenix Marathon
The best part of the day was seeing Smooth at the start. She is so amazining and it lifted my spirits to see her and get to talk to her for a while.
I wasn't sure what to expect since I only really ran 1 time in the four weeks previous to the marathon due to some severe tibial pain in my left leg. I did do a lot of elliptical work though and hoped that would be enough to maintain the training level I was at 4 weeks earlier. I believe I was in 3 hour marathon shape 4 weeks ago and hoped I still was, but as I quickly found out, the elliptical can maintain the cardio system just fine, but the muscles needed to absorb the pounding of running, especially down hill, just don't stay maintained like running.
If I hadn't stopped running I wouldn't have been able to make it even a mile though I am sure since even a week out I was still experiencing pain with even mild attempts at running slow for a few seconds. I was super happy as I got started on the race and found that I had no pain.
I ran with my training partner Jeff. We decided to shoot for 3 hours and see how it went. At 9 miles I realized my legs were thrashed, so I wished Jeff well and slowed down. At that point we were on pace for 3 hours. I hit the half at 1:33 so just 3 minutes off pace, but the wheels had already come off and I was in survival mode.
The second half of the marathon was terrible. My quads and calfs were completely trashed, I was in a lot of pain, but I was so happy to be out there running without the tibia pain that I was able to continue on, just very slowly. I mecifully finished at 3:39:51.
I learned that there is no substitution for running. I also am determined to get in a good year of running then do this marathon over. The organization of the event was fabulous. The course is very friendly. The race shirts are sweet. And I need a redo on this race. | |
| | 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 have decided to focus my training for the next 51 weeks on running the 2014 Phoenix Marathon. I figure with a good year I can build my base up slowly while maintaing some core fittness and by the time I get to my official 16 week marathon training already be running 60 miles a week for a while.
I started today with a recovery workout, my first workout since my marathon after a week of rest. I plan on sticking with recovery workouts for this week and the next.
30 minutes elliptical | |
| | 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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| Brooks Ghost 5 Miles: 2.00 |
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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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| | 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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| Brooks Ghost 5 Miles: 2.00 |
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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 |
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| Brooks Ghost 5 Miles: 2.00 |
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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 |
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| Brooks Ghost 5 Miles: 2.00 |
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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 |
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| Brooks Ghost 5 Miles: 2.00 |
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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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| Brooks Ghost 5 Miles: 10.00 |
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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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| Brooks Ghost 5 Miles: 3.00 |
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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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| Brooks Ghost 5 Miles: 3.00 |
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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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| | 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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| | 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 |
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| Brooks Summons II Miles: 7.00 |
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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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| | 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 |
| I have been exercising and running, just too busy to blog. I miss all of you though and am going to try and get back blogging. I'm in my 5th week of "Insanity" right now. It is very intense with a lot of plyometrics involved. I have also been running a few miles a day with a longer run on the weekend. This morning I ran 4 easy miles and tonight will do my insanity workout.
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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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| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| I ran with Jeff on the trails at SARA Park this morning. It was the first time I have ever run that trail. It was a fun but challenging run. Jeff pushed me pretty hard and at the end I had to tell him to go ahead since I was slowing him down. I better get myself back in running shape fast so I can keep up with him. |
| Brooks Summons II Miles: 9.50 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I've just been trying to build my running base mileage. I haven't been using a watch on most of my runs. 5 miles today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy this morning, felt good. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 more easy miles | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 miles of trail running with Jeff. Same run we did last week, but 20 seconds per mile faster this week. It is a really fun trail with a few big climbs and a few fast decents. It is rather scenic as well through some little rocky cliffs and with a few looks at the lake. |
| Brooks Summons II Miles: 9.50 |
| |
| | 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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I ran at dusk tonight. The weather was amazing for May in the desert. | |
| |
| | 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 |
| 3 miles this morning. I've really been slacking this week. I'll just call it a recovery week. :) | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles on a beautiful morning. Felt great after my easy week last week. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 more easy miles. I'm hoping to gradually build my mileage throughout the summer so when the weather cools down I'll be ready to push my body back into sub 3 shape. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles- windy | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 more easy miles on another windy morning | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 miles on the trails at SARA Park. Jeff pulled away from me on the last mile and a half, but I was about 15 seconds per mile faster on this run than I was 2 weeks ago. |
| Brooks Summons II Miles: 9.50 |
| |
| | 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 |
| Another windy morning- 7 easy miles | |
| |
| | 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 |
| 7 more miles on a beautiful morning. The lake looked so calm and glassy this morning since the wind finally stopped blowing. | |
| |
| | 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 |
| 7 more miles, a little later than normal so the temps were pushing 90 degrees. I better get used to it since it will be like that even early in the morning soon. | |
|
| | 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 |
| 7 miles again. Feeling good building mileage but keeping it all nice and easy. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 trail miles with Jeff. A little slower this week. |
| Brooks Summons II Miles: 9.50 |
|
| | 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 |
| 8 TM miles at 1% incline and 8 mph |
| Reebok Reelflex Miles: 8.00 |
|
| | 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 |
| 8 miles slow. | |
| |
| | 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 |
| 8 more Felt much better today.
| |
| |
| | 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 |
| 8 easy again, but I was significantly faster this morning. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 miles with Jeff on the trails at SARA Park. I was sporting some new Montrail trail shoes this morning and I guess they gave me a mental edge since it was the first time I have done this run under 8 minute pace. It is a tough trail run with some good climbs and descents, but it is a fun one. Jeff still pulled away from me on the last mile though.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles on a warm morning. I'm doing a cut back recovery week this week.
| |
| |
| | 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 |
| 4 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 |
| Reebok Reelflex Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 miles of trail running with Jeff. We started at 5:15am and it was already 90 degrees. :( | |
|
| | 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 |
| 8 slow miles that felt anything but easy. | |
| |
| | 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 |
| 20 minute lake swim 8 easy miles that felt much better than yesterday.
| |
|
| | 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 |
| 8 easy miles
| |
| |
| | 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 |
| 20 minute lake swim. My shoulders were sore from my swim on Tuesday. 8 miles easy on the island.
| |
| |
| | 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 TM 1% incline |
| Brooks Ghost 5 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy miles It was a bit cooler this morning, upper 70s and I could definitely tell that it was easier to run.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 25 minute lake swim 9 easy miles around the island
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy miles | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 25 minute lake swim 9 easy miles around the island
| |
|
| | 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 |
| 8easy miles with Jeff. That is all he had time for and that was fine with me. | |
|
| | 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'm up to 10 miles per day this week! 10 easy
| |
| |
| | 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 |
| 32 minute lake swim 10 mile island run
| |
|
| | 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 have a chest cold, so I took the day off today. Hopefully I feel well enough tomorrow to get back at it. |
| | 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 |
| Still sick. :( |
| | 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 |
| Still not up to running, but maybe I'll do some cycling on my trainer this afternoon. | |
| | 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 TM finishing with a fast last 2.5 miles | |
|
| | 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 |
| My thermometer said 95 degrees when I woke up at 5 am this morning so I ran inside on the TM. 10 easy miles at 1% incline- 1:15:00
| |
|
| | 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 |
| 25 minute lake swim Then my swimming partners and I spent the rest of the morning water skiing. My first run I popped right up on the slalom ski and had a great run until my legs tired out. It was a blast. Then after letting the other guys go I went for a second time and somehow popped my right groin muscle in the process of getting up. I iced it when I got home, but I am hurting now that I'm at work. :( I hope it doesn't hamper my running too much.
| |
| | 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 on my bike trainer, my groin is still in pain even on the bike. | |
| | 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 |
| 8 miles on TM gradually increasing speed as I went. Groin felt tight at first but loosened up as I went. | |
| |
| | 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 TM miles before heading off to Williams AZ to start a week of pioneer treking. | |
|
| | 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 |
| 4 easy miles before a long day of pulling hand carts. | |
|
| | 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 |
| Trek |
| | 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 |
| Trek |
| | 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 |
| Trek |
| | 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 TM miles | |
|
| | 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 |
| I took an extra day of recovery from the Trek yesterday and was back at it this morning. 30 minute lake swim 4 miles on the island
PM: 1 hour bike trainer | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 2.50 | 0.00 | 0.00 | 0.00 | 10.00 |
|
10 miles on TM- first 7.5 easy then last 2.5 at mp 1 hour bike trainer
| |
|
| | 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 |
| AM 28 minute lake swim 7 miles easy around the island My legs were still tired from last nights run/bike
PM: 20 minutes hard on the bike trainer followed by 3 easy miles running | |
| |
| | 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 |
| 15 TM miles | |
| |
| | 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 |
| Lunch- 7 miles on TM PM- 2 hours on bike trainer followed by 3 miles running outside. It is such a weird feeling getting started with a run after being on the bike that long. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 7 mile progression run on the TM with the last mile at mp 1 hour on bike trainer 3 mile run outside
| |
|
| | 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 |
|
AM 38 minute lake swim followed by 1 lap around the island...3.7 miles PM 6.3 TM easy
| |
| |
| | 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 |
|
AM 5 TM a little faster than I would have liked but I was running a little late.
LUNCH 2 miles TM at 3% incline PM 1 hour bike trainer followed by 3 mile run outside
| |
|
| | 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 |
| AM
42 minute lake swim followed by 1 lap around the island 3.7 miles
Lunch
3.3 miles TM
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Sporting a new pair of Sketchers Run shoes... love them. 10 miles on TM before work. 2 were at mp
|
| Sketchers R (7/26/13) Miles: 10.00 |
| |
| | 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 |
| 2hours o bike trainer followed by 3 mile run | |
| |
| | 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 |
|
AM 7 easy TM PM 1 hour bike trainer 3 mile outside run
|
| Sketchers R Miles: 3.00 | Sketchers R (7/26/13) Miles: 7.00 |
|
| | 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 |
|
52 minute lake swim-- I'm getting faster and going farther! 10 miles easy in the TM All before work. That means I get tonight off!
|
| Sketchers R (7/26/13) Miles: 10.00 |
| |
| | 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 |
|
AM 7 Easy miles on TM PM 1 hour bike trainer followed by 3 mile run outside
|
| Sketchers R Miles: 3.00 | Sketchers R (7/26/13) Miles: 7.00 |
| |
| | 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 |
| 1 hour 10 minute lake swim. I went a little farther than I meant to, but I survived. 10 miles easy on TM
|
| Sketchers R (7/26/13) Miles: 10.00 |
| |
| | 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 |
| 10 easy on TM
|
| Sketchers R (7/26/13) Miles: 10.00 |
|
| | 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 |
| 2 hours on bike trainer followed by a 3 mile run. This week I open water swam for 2 hours and 2 minutes, cycled for 4 hours and ran 53 miles. Next week will be a recovery week. | |
|
| | 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 |
| 1 hour bike trainer 3 miles running afterwards
| |
|
| | 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 |
| AM 10 easy miles on the TM
PM
34 minute lake swim |
| Sketchers R (7/26/13) Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
|
AM 10 easy on TM PM 1 hour bike trainer followed by 3 mile run outside.
|
| Sketchers R (7/26/13) Miles: 13.00 |
|
| | 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 |
| AM 10 miles easy on TM
PM
34 minute lake swim in very choppy water. I guess that is good practice in case it is windy on race day. |
| Sketchers R (7/26/13) Miles: 10.00 |
|
| | 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 |
| 10 easy on TM |
| Sketchers R (7/26/13) 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 1/2 hours riding with my buddy Blake who I am doing the half ironman with. It was fun to get the bike off the trainer and onto the roads. I was going to do a recovery week week this week but I realized I have early morning training at work all week next week to learn the new electronic health records system so I did another hard week this week and will significantly cut back next week. Week totals 68 minutes swimming, 3 1/2 hours biking, 46 miles running | |
| | 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 |
| 1 hour bike trainer 3 miles running right after
| |
|
| | 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 |
| 68 minute lake swim right after work. I probably went about 2 1/4 miles. I'm really starting to enjoy the swim part of tri training. | |
| | 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 |
| 1 hour bike trainer followed by 3 mile run | |
|
| | 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 |
| 73 minute lake swim | |
| | 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 |
| My early morning work training finished yesterday so I had time to get a run in before work today. 10 miles TM easy My legs felt great after taking an easy recovery week from running.
|
| Sketchers R (7/26/13) Miles: 10.00 |
| |
| | 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 |
| I ran 5.5 miles with Jeff this morning. He has been my Saturday morning running buddy for the last year. Unfortunately he is moving this week. I will miss his friendship, especially on those dark, cold long run mornings. 2 hour bike trainer at night. Here are my recovery week totals. I need to get my running miles back up around 50 for the next few weeks. Swim 141 minutes, Bike 4 hours, Run 21.5 miles |
| Sketchers R (7/26/13) Miles: 5.50 |
|
| | 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 on the TM. My legs felt great today and I really wanted to run some fast miles, but I showed discipline and never went faster than 7:30. 30 minute lake swim. I cut it short because the lake was covered with this mossy stuff and it was nasty. I couldn't wait to get home and shower. I hope that is gone by Thursday.
|
| Sketchers R (7/26/13) Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
|
What a difference a day makes. I felt so good yesterday and just wanted to run fast. Today my right soleus muscle felt a bit tight when I started running and it just seemed to get worse and worse. Finally at 4.5 miles I stopped my run short and road the stationary bike for 40 minutes. I'm not sure what I did to it, but hopefully it feels better tomorrow. PM 1 hour on the bike trainer hard. I then treated my calf with my electromagnetic wrap. It is already stating to feel better. Hopefully I'll be able to run tomorrow.
|
| Sketchers R (7/26/13) Miles: 4.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 |
| AM 56 minute lake swim. The lake was beautiful again PM 0.5 mile TM run and then I started to feel a little twinge in my calf and decided to do some cross training and give the calf another couple days of recovery. 10 minutes of stair TM intervals 60 minutes elliptical 20 minutes stationary bike
|
| Sketchers R (7/26/13) Miles: 0.50 |
|
| | 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 |
| 1 hour bike trainer hard | |
| | 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 going to go cycling with Blake this morning but we actually had a serious rain storm here in the desert, so we cancelled our ride. That left me back in the basement on my bike trainer watching Premier League soccer. I rode for 2 1/2 hours. That is a long time in the aero bars. Week totals Swim 86 minutes, Bike 4 1/2 hours, Run 15 miles, Cross Train 70 minutes | |
| | 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 |
| 1 hour bike trainer, then I tried to run. My calf felt fine at first and then about a mile in it tightened up so I stopped and walked home. I guess I better give it a few more days.
| |
|
| | 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 |
| AM 1 hour bike trainer. PM 23 minute lake swim. | |
| | 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 |
| AM 46minute lake swim PM 1 hour bike trainer |
| | 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 |
| 25 minute swim |
| | 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 |
| 2 1/2 hour bike trainer Week totals Swim 94 minutes, bike 5 1/2 hours, run 1 mile I sure hope my calf lets me run on it this week. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I did a mini triathlon with Blake this morning. We started with about 2/3 mile swim in the lake that took 20 minutes. Then we did an 18 mile bike ride in 54 minutes and finished with a 3 mile run. Unfortunately we had to cut the run short and slow it down a bit because my calf started acting up again. Looks like it will be another week without 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 |
| 58 minute bike ride of 19.25 miles this morning. I was planning on swimming after work but work stressed me out too badly today and I didn't feel like doing it. I never understood how people would let work stress keep them from working out until now. It just mentally drains you and cuts any desire to do anything, even eat. |
| | 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 |
| 43 minute lake swim. Felt fast today.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Same 19.25 mile bike ride I did Tuesday. I did 3 laps around the island. The first and third I pushed all out. 9:49 on first and 10:03 on third. It is a 3.8 mile loope.
22 minute lake swim after 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 |
| 44 minute lake swim. The lake was like glass this morning. I hope it is like that on race day.
|
| | 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 |
| 1 hour bike trainer while watching MNF
2 mile easy run to test out my calf. It felt fine for those 2 miles, but I took it real easy.
|
| Brooks Ghost 5 Miles: 2.00 |
|
| | 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 |
| AM
1 hour bike ride. It rained on me this morning which was actually kind of fun.
PM
45 minute lake swim after work
3 mile run later in the evening while waiting for Chase's soccer practice to end. No calf pain!
|
| Brooks Ghost 5 Miles: 3.00 |
|
| | 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 |
| AM
45 minute lake swim. It was really choppy this morning. I tried to welcome it as practice for a possible windy race day. I did choke on water once but flipped to my back until I recovered and then continued on.
PM
2 easy miles around the track where my son was playing soccer. Calf still feels good.
|
| Brooks Ghost 5 Miles: 2.00 |
|
| | 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 |
| AM
1 hour bike ride but 15 minutes of that I was changing a flat. I hit a rock and blew out my front tire. Luckily my training buddy Blake happened to be riding by as I was changing my flat and he gave me an extra tire and CO2 cartrige so I could finish up my ride without worring about getting stranded.
PM
20 minute lake swim. That is all I had time for since I had to pick up Tally from Dance.
|
| | 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 |
| 30 minute out and a bit faster back this morning. Ended up running 7.7 miles. The best part is that my calf didn't bother me at all, not even a little tight.
|
| Brooks Ghost 5 Miles: 7.70 |
|
| | 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 |
| Blake and I headed to Lake Mead near Las Vegas this morning to ride the course where our half ironman is next month. We road the first 49 miles of the course. It is up and down the whole way, not even a small stretch of flat and it gets very steep a lot. I rode a lot in my smallest gear. The bad part is they say those last 7 miles are the hardest part. I think I will be lucky to do the bike course in 3:10 on race day. After the ride we did an easy 4 mile run which felt good considering we had just ridden so far. |
| Brooks Ghost 5 Miles: 4.00 |
|
| | 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 |
| 8 miles easy around the track watching my son's soccer game.. 1 hour and a few seconds
|
| Brooks Ghost 5 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 1 hour morning bike ride. I'm getting faster!
After work I had to swim at the aquatic center because it was crazy windy out and the lake looked like the ocean. I swam one mile in 30 minutes. I don't like doing laps in a pool. I never seem to get in a good rhthym having to turn every 25 meters. I definitely perfer open water swimming.
5 miles running later in the evening waiting for Chase to finish soccer practice.
|
| Sketchers R (7/26/13) Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 20 more miles on the bike this morning in just under an hour.
PM
5 miles running during Chase's soccer game. AP 7:35
| |
|
| | 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 |
| 1 hour cycle before work
42 minute lake swim after work
4 mile easy run later in the evening.
|
| Reebok Reelflex Miles: 4.00 |
|
| | 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 cylcle this morning before work.
I may try and get in one more ride on my trainer tonight since it will be my last ride I get in before heading off to Hawaii with my sweetie for a week. Hopefully I'll get in some running and swimming while there, but the bike is staying home.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 hilly miles 2 15 min ocean swims | |
|
| | 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 |
| 7 hilly miles | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 trail miles along the coast 32 minute ocean swim. It's been an amazing week so far here in Hawaii. | |
| |
| | 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 |
| 32 minute ocean swim. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mile early morning run before a day of zip lining and playing in waterfalls. | |
|
| | 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 |
| One final run in beautiful Hawaii before getting ready to fly home. 7 very hilly miles. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles that actually went pretty fast- 35:47
It felt good to get back home and run. The weather changed while we were gone and it is now nice and dry and cool. The next 8 months will rock for running around here!
|
| Sketchers R (7/26/13) Miles: 5.00 |
|
| | 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 |
| 28 mile bike ride after work.
I plan on doing a lot of riding this week to make up for last week since I didn't ride while in Hawaii and next week I won't be able to ride since I will be on a family vacaton in Ft. Lauderdale, FL.
|
| | 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 bike ride. My legs were tired from my ride yesterday.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| When I went to go for a ride this morning, I found a flat tire. I fixed it, but in the process broke my tire removing piece and punctured my new tire. I disgustedly put the bike away and headed out for a run.
5 miles 7:34 AP
I broke out the wet suite for my lake swim after work today. I did my normal swim which usually takes between 44 and 46 minutes in 41 minutes. It is amazing how much easier it is to swim in the wet suite.
|
| Sketchers R (7/26/13) Miles: 5.00 |
| |
| | 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 |
| 23 mile bike ride with Blake this morning. The wind was CRAZY. I almost got blown off the road a few times. It was in our face on the way out and we were slow, but on the way back we were flying. The best part was when I blew by the 35 mph speed limit sign and was breaking the law on my bike and I wasn't even going down hill. :)
Tomorrow we head out on our family vacation for the year. Going to be in Ft. Lauderdale, FL, so today was probably my last good bike ride before my Half Ironman.
25 minute lake swim in crazy windy choppy conditions. | |
| | 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 |
| 30 minute ocean swim 7 mile run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy along the ocean | |
|
| | 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 minute ocean swim |
| | 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 |
| 8 miles along the ocean road. | |
| |
| | 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 |
| 3 mp miles followed by cool down mile with Doone. :)
| |
|
| | 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 |
| 10 miles on the bike to get the feel for the bike again after vacation jsut in case the government opens up in time to do my half IM this Saturday.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mp paced miles to keep the legs fresh for Saturdays race.
|
| | 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 |
| 8 easy miles on the bike for my last ride before the half IM
| |
| | Race: |
Pumpkinman Half Ironman (70.3 Miles) 06:18:31, Place overall: 34, Place in age division: 2 | | 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 |
| The government opened up the national parks just in time for the 10th annual Pumpkinman Triathlon. I did the Half Ironman. It was my first half IM so I didn't know what to expect. Here's how it went.
1.2 mile swim - 38:55 - this was my favorite part of the race. I should have just taken another lap and called it a day.
Transition 1- 6:00 - I couldn't get my wetsuite off and I took time to eat and drink. This was way too slow compared to others.
56 mile bike- 3:28:00 - I know that sounds slow, but the bike course at this tri is BRUTAL. I was done by 49 miles but I still had a long steep 7 mile climb to go. I think I stayed in my lowest gear most of the last 7 miles and was wishing I had a lower gear.
Tansition 2 - 2:43 - I was so glad to be off my bike but was not sure if I wanted to head out on the run. I went anyways.
13.1 mile run - 2:02:48 As I started to run I knew I was not going to be able to actually run, so I decided to try and keep everything right below 9 minute miles. It was a 2 loope course and I stayed pretty steady on the first lap. I stopped and got a drink before heading back out for the second lap. I stood there for a couple minutes trying to decide if I wanted to head back out but eventually took off. I did fade at the end but mercifully finished the race.
Total time- 6:18:31, 2nd in my AG
This was way tougher than I thought it would be. For me, it was harder than a marathon, because the bike course was so tough that by the time I got off the bike I felt worse than I usually do by mile 20 of the marathon and I still had to run 13.1 miles. That being said, I am always sore the day after a marathon, and I did not have even a hint of pain in my legs the day after this race.
Back to marathon training I go until maybe next summer.
|
| Sketchers R (7/26/13) Miles: 13.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 recovery miles. Legs felt good.
|
| Brooks Ghost 5 Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 easy miles
|
| Brooks Ghost 5 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles
I think I'm ready to start my marathon training
|
| Reebok Reelflex Miles: 5.00 |
|
| | 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 |
| Today I start my 18 week marathon training for the Phoenix Marathon on March 1. I will be using a structured marathon training plan for the first time in many years. I have decided to try the Hanson Marathon Method. The book was an interesting read and convinced me to give it a try. One of the keys in that the weekly long run never should exeed 25-30% of the total weekly distance. They even go as far as to say you never need to do a long run longer than 16 miles.
6 easy miles today.
They stess the importance of doing the easy miles at a slow enough pace. For a 3:00 marathon goal easy runs are supposed to be between 7:47 and 8:23. I was too fast today (7:37) even though I kept trying to slow down and felt like I wasn't pushing at all. I need to do better at hitting the prescribed paces so I'll recover properly and be ready for the harder runs, which don't start until next week.
|
| Brooks PureConnect Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 1.00 | 0.00 | 6.00 |
| This week is supposed to be all easy runs, but I figured I needed to get a hint of speed work before I start it for real next week. I ran up Jamaica easy for the first mile and a half then alternated running hard for one minute and easy for one minute for the next mile and a half up the road. Then I turned around and ran easy back down.
6 miles total
|
| Sketchers R (7/26/13) Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles on a beautiful morning. Felt good.
|
| Brooks Ghost 5 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 more easy miles this morning
I found a new 6 mile loope route to run this morning that came out exactly at 6 miles which will come in handy since there are a lot of 6 mile easy runs prescribed with this new training plan.
|
| Reebok Reelflex Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles at long run pace wich is fater than easy pace for my current training plan. Legs feeling good and ready to start some harder training next week.
|
| Brooks PureConnect Miles: 6.00 |
| |
| | 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 |
| 10 easy miles with Blake on a beautiful morning in Lake Havasu City. |
| Brooks Ghost 5 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| Speed work on a chilly windy night. It was a little after 8 when I finally got a chance to run.
1.5 mile warm up
12 x 400m (1:29) with 400m recovery (2:30)
1.5 mile cool down
It has been a long time since I have done any speed work. I forgot how much I liked runnning fast. This workout was easier than I thought it would be. Good thing since it is the first and easiest of a lot more speed work outs to come.
|
| Sketchers R (7/26/13) Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles. (8:09)
I wasn't sure how my legs would feel this morning after last nights speed work, but although they were a bit tired, they felt fine.
|
| Brooks Ghost 5 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy (7:47) Felt good.
|
| Reebok Reelflex Miles: 6.00 |
| |
| | 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 |
| I'm leaving for Wisconsin tonight to see the BYU football game this weekend so I decided to move my Satruday 10 mile long run to this morning.
10 miles (7:27)
|
| Brooks Ghost 5 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I am in Maddison, WI to see the BYU game for the weekend. The Cougs didn't do o well, but I'm having a blast with my brother and friends. I did squeeze in a 6 mile easy run this morning. It's cold here, but not as bad as I thought it would be. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| I didn't have to go into work until late this morning so I was able to do my speed work in the morning today.
8 x 600 m (2:12 avg- 2 seconds too fast) with 400 m recovery jogs (2:45)
Felt good. I was a tiny bit too fast but close to the prescribed time per 600 m. I'm really trying to do everything at the speed that is prescribed so I hopefully won't get injured.
|
| Asics Tarther Miles: 8.00 |
|
| | 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 |
| 3 easy miles before work (8:00)
3 easy miles after putting kids to bed (7:45)
|
| Reebok Reelflex Miles: 3.00 | Brooks Ghost 5 Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 6.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 2 mile warm up
6 miles at mp (6:48). A few seconds per mile fast but I was very consistent with my fastest mile being 6:47 and my slowest being 6:49.
1 mile cool down
Each Wednesday on this program I am scheduled for a mp paced run. It started right with 6 miles which I wasn't sure I would be able to maintain, but it was a beautiful morning and it wasn't too bad.
|
| Sketchers R (7/26/13) Miles: 9.00 |
| |
| | 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 |
| 7 easy miles. Legs felt pretty good considering my hard run yesterday.
|
| Brooks Ghost 5 Miles: 7.00 |
|
| | 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 |
| 3 very easy miles
I was supposed to do 6 today, but I'm going to race a 5K tomorrow morning and decided to give my legs a little break after a hard week of running.
|
| Brooks PureConnect Miles: 3.00 |
|
| | Race: |
Havasu Turkey Trot (3.1 Miles) 00:18:56, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 3.10 | 0.00 | 10.10 |
| Today was the annual Havasu Turkey Trot. Cade, my 9 y.o., and Doone, my 21 y.o. wife :), did the race with me. No one else wanted to do it this year. Cade loves running and won his age group. Doone enjoys running and did a great job finishing strong. I didn't know what to expect as I have only been concentrating on running for three weeks now since recovering from my half IM. I did a 2 mile warm up (7:45) then got ready to race. A bunch of youngsters took off blazing fast from the start. By the 1st mile they had all lost there steam and I was in third place. Mile 1 was 5:51. I was about 100 yards behind 2nd and 1st was long gone. I faded a bit on mile 2- 6:15 but was still the sample distance behind 2nd. I tried to pick up the pace a bit and thought I was closing ground a bit but then 2nd picked up his pace. Mile 3- 6:09 and then I finished the last 0.1 at 5:31 pace, still about 100 yards behind 2nd. 3rd overall, 1st in my AG A couple hours later I did 5 more miles to get in the rest of my 10 miles off long run I was supposed to do today. (7:40) |
| Asics Tarther Miles: 5.00 | Brooks Ghost 5 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 3.00 | 0.00 | 8.50 |
| Track work, 2 mile warm up run to the track 6 x 800 m (2:56) with 400 m recovery jog (2:45) 2 mile cool down run home Total 8.5 miles |
| Asics Tarther Miles: 8.50 |
| |
| | 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 |
| 6 easy miles (8:01)
|
| Brooks Ghost 5 Miles: 6.00 |
|
| | 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 |
| 2 mile warm up
6 miles at mp (6:45)
2 mile cool down
I was 5 seconds per mile too fast on my mp miles. I really want to try and get the feel for 6:50 miles, but I haven't quite found it yet. Maybe next week.
|
| Sketchers R (7/26/13) Miles: 10.00 |
|
| | 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 |
| My legs were definitely tired this morning after last nights mp run.
6 easy (8:08)
|
| Brooks Ghost 5 Miles: 6.00 |
| |
| | 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 |
| 8 easy miles (7:51) in the rain this morning.
My daughter, Tally, thought I was crazy for going in the rain this morning, but we don't get to run in the rain very often here in Havasu, so I headed out and I really enjoyed the 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 |
| 8 easy miles (8:08) in the rain again, but this time in the dark since I had to be at work by 8:00. Running in the rain is a lot more fun when the sun is out.
|
| Brooks Ghost 5 Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Track Night/ Speed Work
1 mile warm up
5 x 1000 m (3:44) with 400 m jog recovery (2:45)
1 mile cool down
This was the first speed workout of this training cycle where I felt like I was pushing hard at the end to make my time.
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| Asics Tarther Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles (7:41)
My legs felt a little tight this morning from last nights speed work, but at the same time they felt lively and energetic. I ran at an easy effort the whole time, but ended up being too fast according to my training plan.
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| Asics Tarther Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 2 mile warm up then started into what was supposed to be 6 miles at mp but at the end of the first mile my right uppper calf tightened up. I jog walked one more mile and called it a night.
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| Sketchers R (7/26/13) 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 |
| After giving my calf some rest for the last few, I tried to run tonight. Within the first 100 yards I could tell I was going to cause more harm if I kept running so I walked back home and rode the bike trainer for 30 minutes. I guess I'll give the calf another week.
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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 elliptical. Calf felt fine doing that with some very mild tightness when at the lowest ramp level.
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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 doing random cardio exercises in my basement: bike trainer, jump rope, running in place, jumping jacks, squat jumps, lateral shuffling, etc. Basically I just kept moving to keep the heart rate up. I really hope I can start running again soon.
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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 |
| 50 minutes elliptical
Had some tightness in the calf this morning. I guess I overdid it a bit yesteday.
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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 |
| 30 min elliptical
15 min stationary bike
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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 |
| My leg has been feeling good the last couple days so I decided to give it a try this morning. The first mile went great and I was dreaming about how I was going to be able to get back to full training this week, and then during the seconded mile, my calf started to give me grief again and I had to walk back home. :(
2 easy miles
I'll try again next week.
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| Brooks Ghost 5 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 |
| 1 hour bike trainer.
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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 bike trainer
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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 bike trainer
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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 cross training in the basement with some jumping and bounding exercises to try and stress the calf a bit. It held up fine. Hopefully it feels good in the morning.
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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 |
| Calf felt fine this morning and I thought about testing it out with a little run, but then I chickened out and did the bike trainer for an hour. Maybe I'll try a short run tonight to see how the calf responds. I'm so ready to get back to running again.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.40 | 0.00 | 1.00 | 0.00 | 0.00 | 2.40 |
| I ran today without reinjuring my calf! That is the good news.
As I got strated I could feel it tightening a bit and then to the point that I had to walk, but I had a plan. I was headed to this really steep hill about .4 miles from my home. I had a hunch that if I ran up a steep hill it wouldn't hurt my calf. I finally maid it there walking and jogging. Then I ran up the hill. It is about 100 m and is very steep. NO PAIN! So I walked back down and did it 10 times. Still no pain. I then started jogging home slowly and was fine until I got to my street which is the slightes of declines and I felt the pain within a few steps, so I walked the rest of the way home.
Total 2.4 miles
Tomorrow I have an appointment with the PT. Maybe he can help me figure this all out.
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| Brooks Ghost 5 Miles: 2.40 |
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| | 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 |
| I put my theory to the test this morning by heading to the gym, jumping on the TM, setting it to 10% incline, and running. I did my first mile at 10% and 5.5 mph, miles 2 and 3 at 8% and 6 mph, and my last mile at 5% and 7.1 mph. My calf held up fine. Then I did 10 minute elliptical cool down.
I saw the PT this morning. I think I had him stumped. He said my ankle flexure is not as much on my right leg as my left and worked on it to increase the agle of flexure and said to give it a run on flat ground tonight and see how it goes.
PM
2 miles in 13:40 felt easy and calf felt pretty good just mild tightness
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| Brooks PureConnect Miles: 2.00 |
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| | 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 tried to run on the TM at 5% incline this morning but within half mile my calf started hurting so I upped the incline to 15% for a while then dropped it to 10 percent for the rest of the run and was ok.
2.5 miles in 30 minutes with 1400 ft elevation climb
Then 30 minutes elliptical.
My calf is now sore when walking, but not if I walk on my toes.
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| Brooks PureConnect Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 1.00 | 0.00 | 0.00 | 2.00 |
| 2 miles of hill repeats
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| Brooks Ghost 5 Miles: 2.00 |
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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 |
| 2 miles on TM at 10 % incline-- 22 minutes
15 minutes elliptical
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| Brooks Ghost 5 Miles: 2.00 |
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| | 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 |
| 1 mile TM 10% incline- 10:30
40 minutes elliptical
planks
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| Brooks Ghost 5 Miles: 1.00 |
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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 |
| 30 minutes elliptical
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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 |
| 10 minutes elliptical
20 minutes on StairMill doing speed intervals
10 minuts elliptical
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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 |
| 10 minutes elliptical
30 minutes running the stairmill doing 40 second intervals.
Running the stairs causes zero strain on my calf, which confirms to me that the strain is being caused as I push off horizontally.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1163.30 | 39.60 | 35.00 | 24.10 | 0.00 | 1262.00 |
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| Brooks Summons II Miles: 75.00 | Brooks Ghost 5 Miles: 335.10 | Sketchers R Miles: 431.00 | Reebok Reelflex Miles: 50.00 | MonTrail Miles: 87.00 | Sketchers R (7/26/13) Miles: 193.60 | Brooks PureConnect Miles: 19.50 | Asics Tarther Miles: 33.50 |
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