| Location: MN, Member Since: Jun 21, 2009 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: First Marathon! Grandma's Marathon - Duluth, MN 6/20/09 3:53:31 Short-Term Running Goals: Complete a marathon this Fall. Possibly qualify for Boston next year. Long-Term Running Goals: Run a variety of marathons across the country. Personal: Married to a wonderful women. Working as an RN in a cardiac surgery ICU and planning on going back to graduate school next year to become a CRNA. |
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| | Slow miles | Fast miles | Total Distance | | 149.50 | 29.00 | 178.50 |
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| Asics Kayano 15 Red Miles: 63.50 | Vibram Sprint Miles: 21.00 | Asics Kayano 15 Gold Miles: 86.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 3.00 | 7.00 |
| Out in Colorado for a week, so not used to training in the altitude, so this workout really pushed me. I ran up a canyon and it was mostly uphill for 2.5 miles and then I ran back down.
2 mile warm up 8:32, 8:36 3 tempo 7:31, 7:17, 7:17 2 cool down 8:27, 8:30
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| Asics Kayano 15 Red Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Nice recovery run, except running at this altitude gets my HR up faster than I would like, 5 miles at 8:49 average. |
| Asics Kayano 15 Red Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Ran up Waterton Canyon 5 miles and back. Legs are feeling strong. Ready to kick up the mileage to 35+ this week and be over 40 the next. |
| Asics Kayano 15 Red Miles: 10.00 |
| | Comments(3) |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 10 miles around Chatfield State Park, CO. 8:34 average. I really wish I could train out here all the time, there are lots of hills and the altitude really makes me work! I think I'm going to try to do 10 tomorrow, but take it slower. |
| Asics Kayano 15 Red Miles: 10.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.50 | 0.00 | 10.50 |
| Ran Waterton Canyon one last time on this trip. Bought a pair of Vibram Five Fingers that I have been eyeing up and absolutely love them! Had to make myself run only 2 miles in them because I didn't want to overdo it! They are very comfortable and it is amazing how fast my running mechanics compensated for "natural running." 8:42 average. Ready to get back to lower altitude and not have my HR so high going up hills on aerobic and recovery runs! The scenery is much better though. |
| Asics Kayano 15 Red Miles: 8.50 | Vibram Sprint Miles: 2.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Strength training and core work. | | Comments(3) |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Ran 2 miles to the gym and did some quick weights. Ran 4 more home and then ran 1 mile with the Vibrams. 8:37 Avg. Ready to do 13 or 14 tomorrow morning. After a recovery run this Saturday should be around 45 for week. Happy with that considering my marathon was just shy of 3 weeks ago. |
| Asics Kayano 15 Gold Miles: 6.00 | Vibram Sprint Miles: 1.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| Longest run since marathon. Knees are sore, but I think that is still from running hard downhill last week and maybe from the Vibrams. First 7 miles, 8:29 avg. Last 7, 8:15. It took me a good 6 miles to loosen up. HR did get into the low 160s, so probably should have backed down a bit. |
| Asics Kayano 15 Gold Miles: 14.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
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Easy recovery run before a day of rest! |
| Asics Kayano 15 Red Miles: 2.00 | Vibram Sprint Miles: 2.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Upper body strength training and core work. Was going to take a day off, but felt motiviated to go to the gym. I have my 3rd 12 hour night shift in a row tonight, so I am ready to get back to a normal sleeping schedule tomorrow night. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 5.00 | 9.00 |
| Tough run in the heat and with lack of sleep, but felt good once I got going. 2 mile warm up: 8:58, 8:50. 5 tempo miles: 7:07, 6:58, 6:55, 6:55, 6:56. Two mile cool down: 8:47, 9:03. HR topped out in the high 170s. My knees always hurt when I run this hard. |
| Asics Kayano 15 Red Miles: 9.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
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AM: 2 mile warmup on treadmill because it was raining this morning, but let up and did 6 miles outside at 8:12 avg.
PM: Pilates, quick strength training, and 3 miles in Vibrams.
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| Asics Kayano 15 Gold Miles: 8.00 | Vibram Sprint Miles: 3.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| 12 miles this AM 8:25 avg. |
| Asics Kayano 15 Red Miles: 12.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 10.00 | 16.00 |
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Nice cool run this morning. 50s, but strong head wind most of the way. Warmed up with 3 miles, 8:40 avg, then 10 miles at MP, first 5 had 8:00 avg, last 5 had 7:40 avg, Cooled down with 3 miles at 8:32 avg. Knees are still sore, but felt very strong the last half of the run. Avg HR 146.
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| Asics Kayano 15 Gold Miles: 16.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 miles at 8:50 avg pace. Really sore, maybe pushed it a little hard this week considering this was the 4th week after my marathon and this was the first 50+ week. I feel like I accomplished a lot by hitting the 50 mile mark. I'm taking tomorrow off, lots of vegging out this weekend, but that's okay once in awhile! |
| Vibram Sprint Miles: 3.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 5.00 | 10.00 |
| Upper body strength training at 11 AM and core work. I did not sleep well and was going to run before my meeting at work this morning, but elected to sleep. I went out at about 4 PM and did 10 miles with 5 tempo. Last week I did 9 with 5 tempo and had to rest a little in between. This week I did 2 mile warm up at 8:38 and then 3 miles at 6:56, 6:47, 6:48, .5 mile at 7:58 and stopped for some fluids. Then 2 miles at 6:47, 6:55. One mile at 8:11, and 1.5 cool down. Max HR 177. I think I might slow down next time I do the tempos so I can string 5 or 6 miles together without stopping. |
| Asics Kayano 15 Gold Miles: 10.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 miles this AM on the treadmill. Will be getting in many miles on vacation the next 3 days. |
| Vibram Sprint Miles: 4.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 6.00 | 12.00 |
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| Asics Kayano 15 Gold Miles: 12.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| Vibram Sprint Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
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| Asics Kayano 15 Gold Miles: 16.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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30 minutes on the elliptical. Going to only run 30 or so miles this week to give my aching knees a rest. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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Cross Training and upper body and core strength training.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| First run since Saturday and my knees feel much better. 8 miles with 8:13 avg. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 miles, 8:21 avg. 30 minutes of spin class. Pushups and pullups. |
| Asics Kayano 15 Gold Miles: 4.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 149.50 | 29.00 | 178.50 |
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| Asics Kayano 15 Red Miles: 63.50 | Vibram Sprint Miles: 21.00 | Asics Kayano 15 Gold Miles: 86.00 |
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