| Member Since: Feb 19, 2009 Gender: Male Goal Type: Half Marathon Finish Running Accomplishments: 2:43 Marathon
1:17:45 Half Marathon
59:09 10 miles
17:15 5k
Still Running (again) after all these years Short-Term Running Goals: get back to it and not be a fat blob Long-Term Running Goals: Enjoy running my whole life Personal: Married 21 years- - two kids - 18 year old boy and 15 year old girl |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1617.22 | 0.00 | 42.32 | 4.10 | 1663.64 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| got out again for a nice run -- my legs are tired from the 15 on Friday. That's just crazy. I need to get myself out the door more this week. Things will get back to normal tomorrow - hopefully.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| our neighbor took the kids to lunch today, so I was able to get in an hour run. yippee! My legs are still sore from the 15 miles on Friday. Weird, cause I didn't push hard at all.
8 @ 7:24 ave pace
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| first day after vacation - legs tired
8 @ 7:24 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.32 | 0.00 | 0.00 | 0.00 | 6.32 |
| ran around the town and then came home. my legs are feeling a little more normal than the past few days. 6.3 @ 7:18 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| today was a real struggle - not sure why. It was just one of those crappy running days where I felt really sluggish.
6 @ 7:32 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran to the track and then did a couple easy miles on it. It has been a while since I've been there and I just needed to get back there. I have a fast 5k next month and I need to get in some quick miles and intervals starting next week... 6 @ 7:15 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
lesson learned - dont eat bbq pork sandwich (btw it was so good) before running nine miles my wife wanted to take me to a b-day lunch and I though bbq might be better on my stomach vs. mexican, but it turns out it wasn't a good plan. But i got in some long slow miles. I guess that is ok. 9 @ 7:50 ave pace
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| got out for an icy snowy run today after work - it was fun to run in that stuff for once. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
still icy and stuff like that. it is really beating up my feet. I'm not sure if it is my trail shoes that I'm wearing or the ice. It sure is different to run in this stuff - no way to push off properly.
8 @ 8:20 ave pace
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.45 | 0.00 | 0.00 | 0.00 | 7.45 |
| ran at 6 tonight - I almost bailed on it cause I thought the sidewalks were icier today, but things went ok. Maybe I'm getting used to running on ice and snow 7.45 @ 8:7 ave pace Unfortunately school is canceled for the kids tomorrow - again - 4 days in a row. It is beyond crazy at this point.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| 6 miles at night - finally fell on this ice - no big deal but annoying. No timing tonight - not sure why | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| got out for another 6 - felt ok - but I'm tired of slipping and sliding. More sidewalk and road is clear but the stuff that remains is really slick. 6 @ 8:00 pace
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| I am fat and slow -- 12 @ 7:32 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| 4.2 on the day off - not too great 7.31 ave pace
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| actually felt pretty good on today's run - temps in the mid 40's with just a little wind 8.1 @ 7:19 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| good on intentions but short on time- argh 4 @ 7:10 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Busy with work and only got in 4 before picking up my son from school. I hope to get in another set after my wife gets home. This one didn't feel so whippy, we'll see if the next feels better.. 4@ 7:36 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| got in a nice little run in the afternoon - took some new routes around town. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| got in 6 after work today - I felt pretty good. 7:18 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| got in 6.6 rainy, cold miles this afternoon prior to getting the kiddies - 6.6 @ 7.26 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
windy - gusting upto 37mph this morning - good times 4 @ 7:50 ave pace yippee i finally did another double - it was chilly and rainy and windy - not my favorite kind of running day.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
| got in 7.15 today after work - it is a little warmer and not nearly as windy. My legs feel so heavy and tight. I don't really know what to do about that. I know my shoes are old but I can't believe that it would be the cure-all for this. On the other hand, it is supposed to get up to 60 on Saturday - hurrah! 7.15 @ 7:23 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.95 | 0.00 | 0.00 | 0.00 | 7.95 |
| felt ok - pretty nice day 55 but a little windy 7.95 @ 7:16 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
well crud i might not get in a run today...
well I made it out and got in 8 8 @ 7:33 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
|
got out for an hour in this great weather - 70 and light winds. perfect weather - I just had to run 7:17 ave pace mismeasured earlier in the day
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| nice little run in the mist today - | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| busy day - no running -
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.70 | 0.00 | 0.00 | 0.00 | 9.70 |
|
ran a short one in the morning - hoping for more later 4,6 @7:32 more in the PM - chilly and windy 5.1 @ 7:32 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Hey it was my second double in two days. What's up with that? 4 @ 7:30 and then 4.2 @ 7:11 I have almost 900 miles on my one shoes that I've been wearing. They are dead. So I put my old Asics 1130s on for the second run and they have some miles left in them. They are at 750 miles but are much better feeling, which accounts for a little faster pace I think.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 @ 7:19 ave pace in the cold rain. It was actually pretty fun out there today. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| Got out late this afternoon after working around the house all day But I felt ok once I got going That's usually how things work
11.2 @ 7:08 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.70 | 0.00 | 0.00 | 0.00 | 9.70 |
| oh a little heavy after the super bowl festivities but I had a decent run in the mist and rain today. 9.7 @ 7:24 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
|
Wow that was a really bad run this afternoon. Not sure what the deal is. A little sore throat but nothing too bad.
4 @ 7:55 ave pace later 7:13 ave pace for 4.2 - put on my old magic shoes and they are a little better I think.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| fighting a cold and don't feel too whippy today - almost bailed on the run. Once I got out I felt a lot better. 6 @ 7:23 ave pace
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
|
Ran 4 at lunch - extremely sluggish. Not sure why - I feel great otherwise. 4 @ 7:50 ave pace 5PM - -= I felt much better than at noon. Got an email from the masters team manager for Atlanta Track Club. He wants me to join the team. He's been talking to me about this They pay up to $600 per year for travel and for races. So maybe next year for Boston...I'm nervous that I won't stand up to their level. I have a 5K this Sat that he'll be at and I haven't run fast since November. I know I can do it but this isn't the right time of year for me... 4.5 @ 7:05 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
|
Had a hard time getting my bootie out the door today. But once I got going I felt pretty good. 7.7 @ 7:09 ave pace 20 deg windchill for the race in the morning - yuck
| |
|
| | Race: |
ATC Heart and Soles 5K (3.1 Miles) 00:18:08, Place in age division: 9 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 3.00 | 0.00 | 10.75 |
|
Ran the annual Valentines weekend race with the Atlanta Track Club. It has been the site of a couple 5K prs in the past, but not today. I was wheezing the whole way. That must have been annoying the the runners near me.
I have a month to work on my speed before my next 5K, one in the
neighborhood. Good thing is that I remembered how to run sub 6 min
miles. I guess I could have pushed harder, but I honestly didn't feel
like it. 18:09 ave pace 5:52 really strong division today - 9th in AG in a 18:08- nice job boys
Got in a recovery run in at 7:20 pace;. 3.5 miles - yippee
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| The kids are at home all week so I need to figure out new times to run. I didn't go out at night so we could do valentines dinner together.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| I got out after Chrys got home this evening. Things are all in working order.
10.5 @ 7:23 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Took the day off and hiked with the kids for 3 or so miles - had a great time Then the wife dropped me off on the way home from her office - ran 8 miles. Good times. The weather is so great
8 @ 7:11 ave pace If I hadn't skipped Monday, I'd have a good week going. Oh Well
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| got out for some SLOW miles - | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today. We took the kids over to Birmingham, AL for an adventure day. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Got in 4 on the treadmill at the hotel while the kids were swimming. I really didn't enjoy any of the time on the mill. yuck. 4 @ 7:30 ave pace
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| 2 miles warmup then did 4 miles with 1 min pick-ups at 5k pace with 1 or 2 min rest. it went ok for the first speed I've done in a long time. kind of blew up by the end but that's ok. 7:22 ave pace overall
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| kind of tight from the pseudo-speed-work from yesterday and I didn't feel all that great for some reason. one of those days 7.7 @ 7:15 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.55 | 0.00 | 0.00 | 0.00 | 9.55 |
|
Ran a shortie before driving into the office today. At least I have 4 in the bank. 4 @ 7:33 ave pace
After work - 5.5 @ 7:05 ave pace - felt ok but my hamstring is so dang tight
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.09 | 0.00 | 0.00 | 0.00 | 8.09 |
| Felt old tired and slow today. Yea! 8.1 @ 7:18 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 3.00 | 0.00 | 10.25 |
|
ate like crap last night - but I felt like running this morning so I went out for an easy 4. Hoping to do a little speed work this afternoon before getting the kiddies. 4 @ 7:19 ave pace PM 4x800 with 4x400 recoveries
2:49
2:46
2:27
2:46
felt pretty good on these - a little slow but that's ok for now - I didn't blowup. A little windy out there but not horrible. And the track kids actually didn't get in my way too bad. Yea kids!
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.15 | 0.00 | 0.00 | 0.00 | 10.15 |
| finally ordered shoes -
my right hamstring is extremely tight - but i short legged it as best I could.
left Achilles a little sore by the end beautiful day!
10.15 @ 7:56 ave pace
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| sick kid at home and cub scouts tonight - not sure if I'll get out today | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
|
4 this morning in 7:51 ave pace - my left hamstring is really tight still. I worked on stretching last week and it got worse. I think I'll just let it go without this week and see what happens. more in the PM - 6.75 with 10 or 11 one minute pickups. My left achilles is acting up now.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.35 | 0.00 | 0.00 | 0.00 | 3.35 |
|
Wanted to do 4 this morning and more in the PM, but I think I better rest this achilles and try to get my miles in later today. I am planning my racing year this week. March - 5K April - 8K/15K & 50K May - track nights June - 4M and 50K July - 4M Aug - 5K and 8 hour Sept - 10M Oct - 5K & Half? or Marathon?
Nov - 5M/10M/15M & Marathon? That'll give me a nice collection of races this year. I'm still deciding what to do for the big fall race. Now I just need to get the niggling little pains fixed... 3.35 later - with new shoes- being really careful with the achilles and cut this one short
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| not sure what to do - this week is junked already but I was hoping to pick it up today | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| went out for 8 and the achilles tightened up at about 4 or 5 miles. I guess I should have gone on a shorter run. 7:52 ave pace
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| got in 4 - the achilles was pretty tight by the end. I find that I'm trying to land differently so that I don't over stretch it. argh 4 @ 7:45 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.45 | 0.00 | 0.00 | 0.00 | 4.45 |
| things are feeling a little better today. shortening the stride and trying to be careful where I step. 4.45 @ 7:15 ave pace
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| The achilles felt ok today - not 100% but better. Icing it again afterwards. upper 40's and pretty windy out there today
4 @ 7:47 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.45 | 0.00 | 0.00 | 0.00 | 4.45 |
| felt pretty good today - got stopped by a few stop lights 4.45 @ 6:57 ave pace
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran two miles with Sawyer - his longest distance ever! Then I ran two at the track while he waited. It wasn't quite the distance I wanted but that's ok. Didn't ice the achilles, per Paul's recommendation. Woke up this morning (Sunday) and there is still no soreness to the touch. It's been like that for a few days now. I take that as a good sign I suppose.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
|
felt good with a little spunk in my step - not sure what's going on there. maybe it is the great weather here in GA. Foot is pretty good. Will try to get in another 30 min later today 4 @ 7:12 ave pace 4.4 @ 7:11 ave pace -evening run - felt pretty good. I've decided I love running in the evening. I thin things are coming around. we;'ll see. I wanted to try a double today to see how the leg handles it. So far things are ok.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| nice run after lunchtime - rain held off for me felt good again- fewer little pains in the left leg every day. 6 @ 7:22 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Got out before getting my now 7 year old girl from after-school camp.
5 @ 7:17 ave pace Well I finally singed up for my 50K next month. I wanted to see if this leg would start acting normal again. I think it is going to be ok now. Now I need to get some long runs in the next month...Either way I'll just be there for the fun.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I guess I'll be cautious and I turned it around after three miles. I wanted to do 8 but there was a little more tightness in my leg today. This was the longest at one time in a week or so, so I'll be good. this up and down weather makes it hard to get used to the "heat". 71 deg. and I was cooking. Supposed to be 81 tomorrow.
6 @ 7:23 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| felt pretty good after 3 days off - very busy and with the tweaky achilles, I diidn't mind taking fri and sat off. Maybe not the way to go but i got a lot of stuff done around the house and my mother in law's house. I'll see how badly out of shape i am this saturday with the local school district's 5K.
8.1 @ 7:06 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
ok - I signed up for the Georgia half marathon next March. It is the first day of sign-up so that have some great discounts -- $40 isn't too bad. I still don't know what to do for the fall goal race. There is a new marathon run by the Atlanta Track club - on Halloween weekend. I should do that one. But there is also the Silver Comet Half on the same weekend. That is a great PR waiting to happen. Or I could wait and run the Chickamauga Marathon or Half two weeks after that. pre lunch run 4.5 @ 6:50 ave pace -- the weather is so nice post work run - another 4.5 @ 7:16 pace -
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| got out before driving into work today - felt ok - not great
4 @ 7:26 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| never really felt in the groove on this one - not sure why 7.5 @ 7:10 ave pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
|
don't feel really great today- feel like my throat is constricted a bit - 5.4 - @ 6:58 ave pace
| |
| |
| | Race: |
Tour Decatur (3.1 Miles) 00:18:07, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.10 | 6.10 |
| This is the local race that benefits the education foundation. It gets huge participation cause all the elementary schools have track club after school to get the kids ready and excited for it. My whole family ran. My wife and daughter did the mile. That's my wife's first race ever. My son wanted to do his first 5K, too. Very fun. So we watched the milers go out and cheered our ladies as they finished. Then it was 5K time. The guy who's won the last two or so wasn't running this year, but when we all lined up there were some guys that looked fast and at least a few who actually are fast. So any hopes of winner were out the window. BUT the goal really was to do my best and not puke or quit. :)
I somehow avoided the sprinting kids at the start andgot up to speed and tried to maintain an even pace. There lots ups and downs on this route - defenitely not a PR route.
first mile was 5:43
slowed down but at that point it was just hanging on
I didn't have another gear when I needed one. That's the lack of speed training rearing it's head.
I yo-yo'd with another guy in the last 1 mile or so which made it fun especially when I finally passed him on the last .25 (he surged a bit too early and I had a little in the tank).
This is the first time I've won the masters race - hey that's cool - I got a $50 gift certficate from two different running stores. I don't think I've won anything like that before. That'll help by some shoes and stuff in the future.
After the finish I ran back and got to run the last mile or so with Sawyer. That was really cool. He did great in his longest run ever!
~3 @ ~7:30-8 min pace 3.1 @ 5:51 ave pace BIG positive is that the achilles held up. My right leg hamstring or something is still really tight but I can deal with that.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
|
felt good once I got my butt out the door
7.4 @ 7:10 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| almost skipped the day but finally got out the doorfor some slow 5 miles - not much of a day for running 5 @ 7:41 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.45 | 0.00 | 0.00 | 0.00 | 8.45 |
|
early pm run / felt good today / hope to get more in later 4.25 @ 7:09 pace Ran after feeding the family. It was nice a drizzly and in the mid 50's. Perfect running weather. I ran across a guy dropping some fast miles (got passed by him when I stopped to wait for a car) and chased him the last mile and a half
i need that more often - actually I need to find out who that is and run with him. I saw some other guys running some fast miles together too. It must be the misty weather.
4.2 @ 6:50 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
|
Felt pretty good once I got out there. I always seem to wait until the last minute to get out. This is a decent pact for an easy run on this route.
7.5 @ 7:05 ave pace going to have a racey April. next Sat. I have a 15K, then the next is a 50K, and then a 5K the next. FUN!
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| not a ton of miles this week but I am happy with the paces and all that tried to run the route of one of the local 5ks that is in May and took a wrong turn -
6.3 @ 6:48 ave pace
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| long day of work on closets at Grandmas house then 8 miles 7:26 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
|
This week is spring break and my wife and I took off M-W. Unfortunately it hasn't been good for my running. It just hasn't worked out. Monday we shut down Six Flags and then we went to the mall all day yesterday(which we never do so the kids like it). My legs feel refreshed and I had a decent run today. 9.8 @ 7:11 ave pace 15K this weekend should be very informative as to my fitness level. I have no idea what the course is like, so I REALLY don't know what to expect.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.90 | 0.00 | 0.00 | 0.00 | 9.90 |
| had a nice run around town - forgot to log it yesterday 9.9 @ 7:25 ave pace
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| almost 80 out there - sweated like a pig 6.9 @ 7:24 ave pace
| |
|
| | Race: |
ATC Spring has Sprung 15K (9.32 Miles) 01:01:30, Place overall: 11, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 9.32 | 0.00 | 16.52 |
|
Felt kind of poopy and not mentally into the race today. I ran the 3.5 miles to the race and never got into it, like I usually do. I don't know for sure why. I almost didn't even start because I felt so out of it. But I started and ran mostly 6:30s. It is a hard core course, with one giant hill repeated twice and several mini giants repeated as well. So without my head really into the race, I didn't have a chance for a decent race. But I hung on and races the guy who won the masters division for 7.5 or so. But I had nothing and just hung on after that. I did win a nice mug for winning my age group at least. on to my 50K next weekend. I can't be a wuss for that one.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.90 | 0.00 | 0.00 | 0.00 | 10.90 |
| foot is a little sore from the race on Saturday but nothing big - felt pretty good. It was nice and hot here and I sweated a bucket load :)
10.9 @ 7:33 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Extremely blah miles today - not sure why. Maybe it was just a bad time of day. 6.1 @ 7:29 ave pace
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.55 | 0.00 | 0.00 | 0.00 | 6.55 |
|
tried to run one of the local 5k routes (one I'm thinking of doing next month) and took another wrong turn. Pushed it a little at times and jogged at times. Not feeling really spiffy but the higher speeds felt better than the slow - at least for a little while
6.55 @ 6:48 ave pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
good chance of t-storms tomorrow night and early Sat, so it'll be a soggy muddy run. :) Plus the rain should make the two river crossings even more interesting than usual. Later in the day I got out for 5 - I felt good. I'm just taking it easy this week. I'm getting uptight about this race for some reason. I can't wait for it to be here. 5 @ 7:11 ave pace
| |
| |
| | Race: |
Sweetwater 50K (32.5 Miles) 06:18:35, Place overall: 38 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 32.50 | 0.00 | 0.00 | 0.00 | 32.50 |
|
This local race has been on my to do list for a few couple years, so I finally signed up for it. I knew I wasn't trained for it but I'm not in horrible shape and figured I could fake my way through for a middle of the pack finish. We had heavy rains the night before, so they had to change the course a bit, which unfortunately took the river crossings out of it. At least we got to cross a spillway and climb the cement retaining wall twice. The way they had to modify the course we just did two laps of the same route. The first mile or so was on the road around the lake. That was a nice little warm up and I made sure I didn't get too far back in the pack so that I'd get help up when the trail came. The part of the course that is in the Sweetwater Creek state park was quite reasonable with lots of different type of trail. Then came the top of the world and powerlines section. That is the challenging part of this course and one I was not prepared for. It is a series steep climbs and descents that isn't more than a few miles but it is harsh. It is hard to describe, it is rollercoaster series of hills that very steep and repeat one after the other. My strategy was to walk the ups and run the downhills. This worked, but I had to pause on some of the ups. And even some of the downs were impossible for me to run. I got dropped by a bunch of guys here and it was hanging on from there.
I came into the halfway point at 2:30-ish, which was way ahead of my goal time of 6 hours. But then again, I had to do the whole thing again and I wasn't feeling all that zippy anymore. Needless to say, or write, I struggled in the second loop. I was doing ok through mile 25 aid station, but started to do downhill from there. By the time I made it to the top of the world section, I was really wanting to call it quits. I took a minute or two at the next aid station to kneel down and collect my thoughts, got a few go-get-ums, and went back at it. I knew that after making it over the last series of climbs it was at least pretty runnable to the finish. I started feeling ok. The knowledge of an upcoming finishing line really makes you feel better. Then I took a strange hard step off of a log and my heart went into one of it's little episodes where the rate goes high and won't stop. I know that if I stop immediately and get it under control I'll be fine in a few minutes. In my current state, it took longer than usual and I started walking before it was over. I had to stop and sit after a few more minutes and then again. But after the third sitting, I yawned and things went back to normal. I was able to go back to the pace I was at prior to that little issue. I hit the last aid station and they said it was 3 miles to the finish. I started giving it all I had and came in a 6:18:35 (38th overall out of 209 finishers). What a great relief it is to finish a race like this. Things I know now or was reminded of on Saturday:
1. while you certainly can finish a challenging ultra without long runs over 1.5-2 hrs, it isn't the best of ideas. 2. I still don't know how to pace myself. No one passing me was fast (faster than me of course), but they all had a steady pace and kept at it. I tend to end up walking too much and lose way more time than others because of this. 3. My stupid left foot is the weaker element of my lower extremities. It still is making me limp around today. 4. I still don't grasp the in-race fueling concept for these races. I started eating early and thought I had enough but I think I stopped eating enough in the last three hours. 5. I really don't do the hills well. I'm timid on the downhills and not strong enough on the up hills. 6. I need to toughen up mentally if i want keep running these ultras. 7. It is always a humbling experience. Every one of the ultra's I've done seems to cut me to the core and break me down emotionally.
Poking around the internet it looks like 4 of the top 3 guys have a Utah connection, which is kind of interesting. And Jon, the winner, is on this blog site. Those front runners were simply amazing. Up next is running tomorrow and then a 5K on Saturday. And tomorrow I'll be sending in the app for the 8hr race at the same park in August (albeit without the top of the world included).
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| had a blast at the Sweetwater 420 fest - awesome bluegrass | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| left foot is still sore so I'll give it another day and see | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 0.00 | 0.00 | 0.00 | 0.25 |
| ent out for a small run but turned about after a couple blocks. My left ankle/foot is ok now when walking but it didn't feel great when running. So I'll try again on Wednesday afternoon. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| got out for a short run after work today - it felt good to get out there again. My foot is all better. My quads are still sore but it felt good. I hope things get all better by Saturday for the 5K.
5.1 @ 7:28 ave pace
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Had a decent run in the afternoon. The weather is just about perfect. My quads are still sore. I'm hoping they'll be ready for the 5K on Sat. It was probably stupid to schedule a race so soon but I really want to race more this year. I am still trying to talk my wife into the 8 hour trail run in August. I can't see how that will be any worse than the 50K in South Carolina on June 26th. 5 @ 7:09 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 0.00 | 5.90 |
| Ran over to the race route for tomorrow's race and back. I took a misturn and cut it .1 short but it'll be a fair route. Early big hill and then nice last mile. My legs are feeling stronger every day. 5.9 @ 6:59 ave pace
| |
|
| | Race: |
Beat the STreet for Little Feet 5K (3.1 Miles) 00:18:05, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 3.10 | 0.00 | 8.40 |
|
57 deg and misty this morning - ran the 2.5 miles to the park as a warmup. I just don't feel too speedy in the morning. I'm not a morning runner.
Lined up and there weren't too many speedy guys. One guy I knew would be tough. I beat him in the fall but I am not in the same shape and my legs still feel shaky from last Saturday. Got elbowed at the start - not sure what was up with that - race start syndrome I guess. Right from the get go I never had the leg speed to keep up with the front guys. I just hoped they'd come back to me a bit. If nothing else I'm reasonably consistent with my race paces so that was my strategy. Was into 3rd by the 1st mile split at 5:55 or something like that. The first mile was the hardest. Drafted off the 2nd place guy in the 2nd mile and passed him at about 1.75 mile. A little uphill at 2 miles (11:35 ish) then downhill or flat to the finish. I didn't have much to give at this point and just tried to maintain. Disappointing that I couldn't gain ground on 1st guy. Finished at 18:05. 5:50 average pace No more official races for a while. I need to get my training in order so I have that leg speed and turnover like I lacked today. Track nights start in 2 weeks.
2nd overall - 1st master got a nice running visor, a nice ceramic mug, and a $25 gift card for a running store. It is nice to pay for the race with gift cards. Now I can buy a new handheld water bottle. I only have one and I need another for the trail race in June.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
|
got out for 6.3 in the evening - felt good for the most part 7:22 ave pace
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| got out after work for 6 - sweated buckets 4 races in the past 5 weeks. It has been fun but I'm certainly ready for a weekend without one. My legs are still not very fresh - need more time for that. Next race is on June 18th or 19th, so I should be ok by then. 6 @ 7:25 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| got out after work - not feeling it today - I think I'm not used to the 80+ deg temps yet. Slogging through it the whole way. 6 @ 7:15 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 1.50 | 0.00 | 8.00 |
| first day of speed work in a while so I decided to do my traditional 1 min at 5K pace and then 2 min of normal pace. Ran 4 miles of that. 2 warmup and cooldown and there you have it. 8 @ 6:53 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| ran before getting the kids from camp - same route as wednesday - felt better today 6 @ 7:09 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| had science olympiad up to around 1 today - pretty cool stuff. Sawyer didn't win any awards but he did very well in his competitions. had too much coffee and not enough water and then felt like poop when we got home. so i cleaned a little before heading out. supposed to get in 15 but I only did 12.4. Just took it easy and combined some old routes into a new route. Pretty spent at the end but it is no surprise considering my nutrition choices this morning. 12.4 @ 7:39 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| felt good - awesome night for running 7.5 @ 7:35 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| felt pretty good but my legs feel heavy and sloggy. Trying to run straight and tall and upright. 6 @ 7:17 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.95 | 0.00 | 0.00 | 0.00 | 4.95 |
| This was an absolutely s*cky run. I hated pretty much every minute of it. My legs felt achy and heavy and I had no energy. Other than that everything was great. I cut it short by a mile cause I had no desire to keep going. I was a struggle to even go that far. Not sure what the deal is really. 4.95 @ 7:30 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| deciding if I should take the day off or not - I think I need it for some reason. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| 7.7 @ 7:28 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.60 | 0.00 | 0.00 | 0.00 | 14.60 |
| got out around 8:45 this morning. last week was around 90 min so I wanted to do about 120 min today. Waited until the last minute to leave so I was about 8 min short of 120. Even split out and back route. Some good long hills in it. Not fast by any stretch but I really just wanted on the feet time today. 14.6 @ 7:44 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| felt good today 4 at 2:30 and 4 @ 5:00 7:06 and 7:30 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
88 deg today for the first run - it kicked me around a bit today. I need to get in lots of heat miles to get prepped for the ultra in SC at the end of next month. 4 slow miles an hour later - after a meeting, I did another 4 at about the same pace - but I paced it out so no walking...
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| felt better today for some reason --- 89 deg this afternoon 5.75 @ 7:19 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| 89 deg and sunny today Felt ok - my left ankle is a little sore this week but it goes away after a few miles. Maybe it is the slower miles. Sometimes I think that is what makes it hurt - for example it always gives me fits after an ultra with the slow miles. 7.1 @ 7:37 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
got out for 4 - ankle felt ok by the end tried to go out in the evening for another set and I just couldn't do it. I don't know what happened. I took three days off and it feels worse than it did on Thursday. This stinks - big time. Not what I need right now.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 35 min on my bike | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 min on my bike | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 35 min bike | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 min on the bike down the Stone Mountain trail - not as intense as Monday's | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 26 min bike ride in between stuff -
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 35 min good bike ride - decent intensity | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| good baseball practice with Sawyer - Biked to and from the field | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 min bike ride - medium intensity Also- please be careful out there people - - http://www.statesman.com/news/local/runner-scott-birk-killed-in-crash-1537878.html | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 46 min on the bike today - yipee | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 min bike in the morning | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 2.5 hr hike with the family for fathers day treat. my wife and kids did really well | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| played baseball last night, which involved running bases and in the outfield. So my foot got a workout. It felt fine while doing it, but it is a little sore today. Not sure where to go from here. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| really good 100 min bike ride | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| got in a good 45 min bike ride. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 42 min ride in afternoon 35 min ride in evening | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 min ride not much effort in me today for some reason | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Just got back from vacation. My foot had been feeling good in the surf and sand, so I decided to give it the green light for two miles. Â Other than the running feeling totally strange and klunky to me, all went well. Â Hurrah! 7.5 on the bike after the run | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 13th wedding anniversary! rest day | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.00 | 2.60 |
| 2.6 miles - felt a lot more normal today. This will just take some time. There is a race in two weeks that I would like to do. I will obviously be slow, but it would be nice to be out there again. 7:38 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 0.00 | 0.00 | 2.75 |
| 2.75 - 7:23 ave pace - 159 ave HR -- :( | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
|
2 miles - 7:57 ave pace - maybe three days in a row is too much. My foot is a little wonky. Prob give it a rest on Friday. Pretty disappointed cause today was the first time this week that I felt good and normal again (except my foot). Felt like I could go for a long way. added to that with 10.1 on the bike - 14.7 ave pace - tailed off a lot at the end. Should have eaten a little bit prior to this workout.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Went out in the midday sun and got in my longest run in a very long time. Funny how my quads are sore after 6 miles. 6 SLOW miles. Man it was hot. Wrapped my foot afterwards. WIll take tomorrow off - maybe a bike ride. 6 @ 9ish pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 26.2 miles on the bike - 1 hr 45 15mph ave - hot | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| ran after the school meet and greets - 5 miles in a little rain. it felt good to run in the rain again - very nice. Foot a little sore but no sharp pain. We'll see how it goes. I think it is just part of the process. 5 @ 8:07 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 10.3 bike miles @ 14.8 ave pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Got out after Chrys got home tonight, just as the sun was setting. This was a good time to go. 5 @ 7:40 ave pace = If the garmin didn't say that, I wouldn't have believed it... | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 3 miles on the bike - to the library and back 4 @ 7:53 ave pace - foot felt pretty good
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| biked in the evening nothing much exciting - but i felt better after going 11.6 - 14.8 mph ave | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| "long" run today. things are starting to feel better but I still don't have that smooth rollover that takes me up and down the hills. there were times where it felt like old times. I know those will come more and more as I get back into this. 7.1 @ 7:53 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 @ 7:55 ave pace - thought it was a little faster, but that's ok. I'm getting my rhythm back. Had one sharp pain tonight after .8 miles. Stopped and tightened my shoe and then shorted my stride a bit. After that it felt normal. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| This one started out ok and crapped out at 3 miles. Just no endurance anymore. WIll get it back Foot ok. 8 min miles or thereabouts | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran for the first time with the local running group. I wanted to go out and do 6 at 8 min pace. I made the mistake of going with the front group of super fat-less shirtless guys. I'll never look like those guys, but in the past I would have kept up no problem. I'm just not there again - yet. But it was a good test and I got in some good 3 miles with their group, at 6:45 ish pace. I decided I didn't want to push things too much and took a detour home. Ye ole Foot is a little angry with me, but it'll get over it. 5 @ 7:15 ave pace - got down to low 6's so that's cool. I think I'll keep going to these Wednesday group runs when I can. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 minute bike ride - | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| 5.6 @ 7:54 ave pace ave pace = first 3 were sub 7:30's - the heat got me and the last 2.6 were crap. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| run at 6 tonight - still pretty hot but at least there was a little shade, which helped a lot. This one was slow but I wanted to hit 8 miles one way or another. 8 slow miles | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 26+ mile bike ride to Stone Mountain, around the park a bit, and back - around 15 mph including time lost at traffic stops. tired of getting passed by people on better bikes. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| a little cooler weather today - only 89 when I ran, which made a big difference. Still don't have the endurance, but this one ended well and the last two miles felt good. I thought the foot was going to give me troubles, but it turned out ok. 6.1 @ 7:43 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| Got out in between meetings today. Things are coming along slowly but surely. Paces are in the 7:40's but at least they are coming down. Foot feels fine. I didn't walk or have to stop to heave, so that is a plus! 5.7 @ 7:46 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Out before getting Quincy from afterschool camp. Did an out and back that I haven't done before. New area to explore for some future runs. Felt lethargic at the start but just kept the feet moving and it turned out to be a decent one (compared to recent ones of course) 5 @ 7:28 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| ran at around 6:30 tonight slogged through 8 slow miles My foot gets a little sore when my form breaks down - around 6 miles or so. If I think about my foot landings it feels better, so it is just something I need to learn I guess. 8 at 8:07 per mile | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| foot was a little sore so I took a day off -- | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Got out at 9:30 this morning. Enjoyed a little lower temps for a while at least - low to mid 80s. That is much better than the low to mid 90s. Felt good the whole time and finished strong. Yea! Hit my goal of 30 miles for the week. Not big miles but I will take it. Fresh pineapple is tasting really good right around now. Going to a blues/bbq/bluegrass fest tonight. That will be a good treat too... 8 @ 7:50 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bike day Popped a tire on my long ride and don't have patch kit so I had to get picked up. 4.5 miles - 16.1 ave pace Fixed my tire and then got out after doing some handyman work all afternoon. 11.1 - 16.0 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
feeling sleepy and fat, I went out for an evening run after my wife got home from work. I felt ok once I got a half mile into it. Finished strong 7 @ 7:32 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 just after work - felt pretty good in the heat - 91 deg 5.5 @ 7:39 ave pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| easy day today - hoping to get 6 days in this week. 4 @ 7:32 ave pace felt almost normal again - almost | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| ran in the top of the heat today - it wasn't that bad to start but it catches up really quickly. 6.2 slow ave miles | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| got out before kids got out of school this afternoon - learned my lesson yesterday and didn't go out too hard 6.1 @ 8.0 ave pace
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
|
Made the family breakfast and then split for the road. Never felt all that great today for some reason. The last three or so were a slog, but I got in the longest run in three months, so I'm happy enough. 10.7 @ 8:04 ave pace Might need to get out for .5 later so I can hit 40 for the week... pretty happy about the week. It wasn't that hard and I still hit 40 (almost).
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
|
Going to do an easy double today just to see how things hold up. 4 @ lunchtime @ 7:36 ave pace Felt really pretty good 5.5 @ before dinner 7:43 ave pace -these paces today feel pretty good but slower than I think they feel. I guess I need to readjust my gauge. Things are feeling good today. I actually enjoyed the double.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 @ 7:15 ave pace Felt good tonight for some reason - the last mile was a 6:42 mile, which is nice. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Got out after feeding the little ones dinner. Felt sleepy and low energy but it turned out ok. 6 @ 7:40 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| So I went out before lunch and the foot was in a bad mood today for some reason. Wanted to do two short ones today but I will have to see. I have it wrapped now. 3.2 miles - pretty slowly | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Thought I might take off the day but tried it at the last minute. Felt fine and I just took it slow. 4 @ 8:04 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 this morning at Tybee Island. It is really nice to run on pancake flat roads for one. Really humid - 6.5 - not idea on the pace -hit the wrong button on the watch, but it was pretty good | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| enjoyed some boogie boarding on the rougher waves that T.S. Lee kicked up- then drove back to ATL from the island and never quite made it to the road to run -- | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
the day after vacation is always hard for me to get into running, but I made myself get out at the last minute for 5. Turns out I felt great and just cruised along. 5 @ 7:37 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| cooler weather = faster miles 5.2 @ 7:15 ave pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| 4 in the AM - 7:35 ave pace 4.2 in the PM - 4.2 @ 6:58 ave pace ( not sure of that pace) felt ok - | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| got out this afternoon for an easy 7 - just cruising along at no particular pace in mind. Felt ok more or less. Foot hurt more than usual in the first half mile. I stopped and tightened my shoe and that helped a lot. No issues with it the rest of the way. 7 @ 7:38 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
| out in the afternoon for a nice run - a bit dehydrated make it more interesting 9.4 @ 7.40 ish pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| left after work = before supper. Just chugging along on my old standard route to the Highlands. Ending up to be a decent one. 8.2 @ 7:33 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Kids are off school this week here in Decatur, so I am taking three days off and camping with the kiddies | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| camping with the kiddies
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| camping with the kiddies
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| back to work - had a really good time with the kids camping this week. We went here, http://www.gastateparks.org/CloudlandCanyon. It was my girl's first time camping and she did really really well. The scenery was outstanding. And at least we hiked up and down the canyon wall stairs on Wednesday, so I can count that ac cross-training. Anyone heard of or doing this one? http://www.reallybigfreemarathon.com/ What an interesting idea. You have to pay $50 upfront to register but they refund your money if you start the race. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| got out after noon yesterday for an easy long run. This is the longest I've gone in a very long time. All went well. I never felt good or bad. Really didn't feel like running but guilted myself into it. 12 at 8:078 ave pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 23.3 biking miles. not the fastest - but I just wanted to get out and get some wind in my face. my bike felt a bit creaky and slow today. Maybe that was me - like my wife suggested :) 14.5 or so ave | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Got out after fixing supper. I felt good the whole way. 8 @ 7:12 ave pace - ended up feeling strong | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
A little creaky this morning but I felt good energy-wise, so I went out for 4 easy pre-lunch miles. Things felt good more or less. Foot pain is very minimal. 4 @ 7:28 ave pace Did 4 more before getting dear daughter from afterschool camp. Got a little dizzy on this one toward the end. Guess I didn't quite eat enough of a snack this afternoon. 4 @ 7:41
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
|
I got out at 8:15 or so this morning - really humid out there. I felt pretty good, no foot pain after the double yesterday, which is a nice surprise. 5 @ 7:32 ave pace Got stuck at work and only had 25 min to run before getting little girl,. Ran a little harder to get closer to my planned 4. I don't want to jinx anything, but my foot is feeling really good. What's up with that? 3.6 @ 6:58 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| so i ran today - and then I stopped my foot feels good and I got to run in the rain, which is so nice 7 @ 7:32 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
|
6.2 @ 7:19 ave pace With the race tomorrow, I will hit get my highest mile week since the end of April. Dang - so much lost time. | |
| |
| | Race: |
ATC Singleton 5/10 Miler (5 Miles) 00:30:41, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 5.00 | 0.00 | 9.20 |
|
This is my first race since April and my first miles that were sub 6:30-ish. I didn't really know what to expect from myself today so the plan was to just kind of go with the flow of the race and speed up in the last 2 if I felt like it. I guess was also kind of afraid of how poorly I'd do. Given all that, I wasn't too agressive at the start and just picked a pace that felt good. I ended up with a group of people I know and tried to keep an even pace from there. After 1.5 or so, I caught one of the guys I ran with during the Silver Comet 1/2 last year. I know he is reasonably fast and someone said he was shooting to start at 6:15 and speed up from there. I ran and chatted with him until .25 to go when he split off for his final lap. We just kind of hung between 6:00 or 6:05 pace. It was just what the doctor ordered. I got to talk running and it kept my mind of the pace. I didn't really kick it too much at the finish but I didn't have much in the tank anyway. 1 - 6:12 2 - 6:22 3 - 6:06 4 - 6:03 5 - 6:03 Ended up winning my AG with a unremarkable 30:41. On this course, I really should be in the 29's at least, but I'll get there. As a bonus, it was great to meet fellow blogger JG and his son. It is always nice to put a name to a face and to have a new running buddy in the ATL area. Next week is another ATC race, a 10K. I've never done it, but at least I will feel a little more confident.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
|
Will do 2 short ones today. I guess I should just do one 8 miler. I'm sure that is a better workout in the long run. I like getting in at least a couple doubles a week and extending one of them a little at a time. What I need to do now is pick a goal race this fall/winter. It looks like I'm going to run each weekend up through Oct 15th. I guess that will test things a bit. Pre lunch run - 4.7 @ 7:30 ave pace Forgot to log my PM run - nothing big - 4 @ 7:32 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.05 | 0.00 | 0.00 | 0.00 | 8.05 |
| Ran after getting Sawyer's trumpet from the music store. He is very excited to try it this year. Last year he did the violin and liked it. But this year he's trying the brass. I played trombone for a really long time so I hope he can pick something up and stick with it. 8 @ 7:35 ave pace - first run in the dark in a while - many more to come. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.44 | 0.00 | 0.00 | 0.00 | 7.44 |
|
got to run with the running group at the local running store. I kind of crapped out last time but that was right after I started running again so I thought I'd keep up with the fast guys better today. Ended up doing a ton better, which feels good.
7.44 total including warmup and cooldown - ave was 6:53.mile. Did 3 miles at 6:15 (one in the middle of that was 6:45)- so this one was good for me. I need to do this more - no pressure speed work. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
|
ran prior to lunch to shake things out a bit - not a lot of zip but I felt ok 4.1 @ 7:35 ave pace Got in another before getting Quincy. Felt good - each mile was faster than the last. 4.0 @ 7:12 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
6 before getting Q - things are fine. Just cruising along 6@7:24 ave pace Good luck SGM'ers!!
| |
|
| | Race: |
ATC Cartersville 10K (6.2 Miles) 00:38:39, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 6.20 | 0.00 | 9.70 |
| Well this is two races in two weekend. Never have run this course before. It was beautiful and pretty fair for a good time. The weather was in the high 40's at the start I think. That felt really good Overall, it felt good to get out and race again. But I really felt the lack of fitness in this one. I went out and locked in with one of the guys who always is around my pace. We ran side by side chasing the first woman for a long time. I hung with him as long as possible, which was until he sped up in the 5th and 6th mile. I usually do that to him, but not this time. Things are still coming along and these races will help me. mile 1 - 5:59 mile 2 - 6:15 mile 3 - 6:09 mile 4 - 6:18 mile 5 - 6:14 mile 6 - 6:14 last .2 - 6:03 38:39 - 6:11 ave pace - 3rd in AG
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.35 | 0.00 | 0.00 | 0.00 | 10.35 |
|
Nice little run before lunch - 5.1 @ 7:22 ave pace Went after getting supper ready for the natives - felt pretty good tonight 5.25 @ 7:15 ish pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
|
Got out for a nice run in the evening. Felt good - slowed a bit by the dark. 8 @ 7:31 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| Happy 11th Birthday to my son, Sawyer!! Got out prior to lunch and felt pretty good. 4.6 @ 7:05 ave pace PM - 4 @ 6:55 ave pace - did 4x.25 at 5k pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| got out a little later than normal, but it was a nice night for a run. It was dark so I was slow, but that's ok today. A little soreness in my foot tonight for some reason. 8 @ 7:53 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
|
Nervous about my 5K tomorrow - I PR'd here last year and now this year I'm going to be happy just to average 6min miles. I know I can run that fast, cause the last two weeks I have run that fast then slowed myself down so I could last the full race. Maybe with the shorter race I won't have to do that. We'll see. 683 miles on my current shoes - I guess I need to look for new ones. Really sleepy this afternoon but I got myself out for a run today. It was ok - uneventful at best. 6.5 @ 7:30 ave pace
| |
| |
| | Race: |
Oakhurst Arts Run 5K (3.1 Miles) 00:18:09, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 3.10 | 0.00 | 8.70 |
|
Today was the my neighborhood's 5K that kicks off the Arts festival. Last year I came in 2nd and ran a 17:15, a PR. Of course that was when I was peaking for my half. Today my goal was adjusted a bit and it was to run around 6min miles. At the start, I knew there were two guys faster than my goal pace. I just let them drag me along as best as possible. Unfortunately I knew both were in the Masters group, so I knew if they held up I'd miss out on my free pair of shoes. Oh well, there is time to get those in the future. One other guy went out to lead the first mile, but he faded nicely and we picked him off one at a time. Long hill in the 3rd mile makes it a little slower.
5:53 ave pace 1 - 5:45 2 - 5:53 3 - 6:04 .1 - 5:22 Nice little warmup and warmdown finally gets me to 50 for the week. Looking forward to the 5K next weekend. Looking forward to the Chicago marathon tomorrow. Hopefully the streaming works well. It is so nice to be able to stream one of these big marathons for free...
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ok I was a lazy slob and didn't run a lick yesterday -- argh | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.90 | 0.00 | 0.00 | 0.00 | 10.90 |
|
4.7 after lunch - felt good to run in the cool rain 4.7 @ 7:29 ave pace - later in the PM after the wifey came home I did 6.2 in the misty dusk. Nice running weather - it's nice 6.2 @ 7:31 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Today was really not a great run but I got it in and it was only a little slower than normal. I'm not sure it was humid or something but I sweated like a maniac. For some reason there was a bloom of little insects all around town and I was covered in gnats or something like that by the time it was over. They were in my hair, my eyes, and all over my face..nice 8 @ 7:35 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Pre-lunch workout - felt pretty good although I hope I feel a lot better on Saturday 5.5@ 7:16 ave pace later - 4.5 @ 7:17 ave pace - foot a little sore tonight - argh
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| With a race in the morning, I guess I will be good and not test the foot today. | |
| |
| | Race: |
Atc haunted hustle 5k (3.1 Miles) 00:18:10, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.10 | 0.00 | 5.10 |
|
Goal was to break 18 but I didn't plan or manage the race well.
Somehow all the chip times were off from watch times. I'm going by watch time.
Foot felt fine which is a relief.
Need to create a plan with speed days every week. no races planned until the first weekend in November. after the race my family and i went up to the mountains. had a fun day. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| 4.3 a little after lunch - felt good 4.3 @ 7:25 ave paceÂ
4 after Chrys got home. 6:57 ave pace. opened up a little bit on the last one with a 6:25. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| foot's a little kooky again today Got in 7 at dusk - I ran with the foot wrapped. Of course as the run went on, the wrapping was really starting to hurt, so i took it off and finished up without it. Things felt pretty good and still do. It was slow but that's ok - 7 @ 7:50 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| everyone was gone today so I went for a wandering around town. Things were fine. I developed a blister on my left pinkie toe which really kind of hurts. That made the last 4 miles kind of a slog, but it really felt good to get out for a medium long run. It has been a while. 14 @ just under 8 min pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Got in a slightly stiff 6 today - up to the Highlands and back. Weather is so nice. 6 @ 7:45 | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
|
feel slow today 4 @ 7:25 ave pace more later later - 4.3 @ 7:00 ave pace ran the last two a little faster - 6:44 and 6:23
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| miles felt difficult today - yeah 6 @ 7:34 ave pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.05 | 0.00 | 0.00 | 0.00 | 8.05 |
| Thought I'd be doing two easy runs today but my wife has to work late again. So I went out to do the miles all at once. No big deal really, just didn't ever feel too whippy. Foot - no problems at all ! Lost 4 lbs of water weight---dang. 8 @ 7:29 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
another day where I need to juggle things around a little bit - got out at 9:30 before a meeting. foot feels really good again - yeah. other than that, the runs have felt harder than they should this week. Maybe that means next week will go well. 4 @ 7;24 ave pace later - easy 4 @7:35ish pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
I didn't quite get my big butt out the door early this morning. My wife had to work and didn't get home until 5:30 so I went then which worked out fine. l just went slowly - slower than the rest of the week anyway.
11 @ 7:55 ish | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 before getting the kids for trickortreating things felt good 6 @ 7:24 ave pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
|
took the day off, cause the kids had a teacher work day. had a fun time with the kiddies. ran an hour after we got home from the movies 8.2 @ 7:20 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| waited to run until after work cause my wife wasn't supposed to work tonight. -- But she had to stay a little late and I missed the running club run. So I ran in the dark by myself. It was ok. It is hard to maintain a good pace in the dark on sidewalks.. 7 @ 7:42 ave pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 @ 7:32 ave pace nice run in the rain | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Got out this afternoon for a nice run - perfect temps todays' run felt really good and I pushed it a little here and there. 6.5 @ 7:13 ave pace | |
|
| | Race: |
ATC Run Around the Rock 5M (5 Miles) 00:30:53, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 5.00 | 0.00 | 9.80 |
| This is the first time I raced the 5 mile at this race (there are 5/10/15 mile options) in several years. I made it to the start with exactly 5 seconds to spare. Luckily I had parked 2 miles from the start, so I have a decent warmup, although I didn't get any strides in. I started out fine and felt pretty good as the race went along. Unfortunately I quickly found myself running all alone. Three guys were about 2-5 seconds per mile faster than me and didn't think I could latch on to one of them and make it stick. There is one very long steep uphill at the 2.25 mile mark and then a pair of steeper hills with .75 to go. I really felt those today. All in all, it is where I am at this point and I can't expect too much more. I should have won my AG but my chip didn't work or something so I was left out of the results. No big deal. I didn't really want another coffee cup, but it kind of sucks to be totally left out. 1 - 6:00 2 - 6:05 3 - 6:30 4 - 6:01 5 - 6:08 On to the next one - not sure when that is yet... | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 0.00 | 8.90 |
| Got in 2 runs yesterday. Awesome weather - perfect 4.9 @ 7:11 ave pace 4.0 @ 7:23 ave pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| why are some runs just difficult from the beginning? I felt good all day but my run this afternoon was just so totally BLAH. Maybe my legs are a little tight from the double yesterday, although neither of those runs were speedy. Oh well 7 @ 7:46 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.05 | 0.00 | 0.00 | 0.00 | 10.05 |
|
got out into this wind for a nice run through the hood 5.75 @ 7:28 ave pace 4.3 before supper - 7:23 ave pace - feeling ok And - for what it is worth - we have to all do 11 tomorrow on 11-11-11 in honor of the Veterans, right?
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.11 | 0.00 | 0.00 | 0.00 | 11.11 |
|
managed to get out for 11.11 today 7:36 ave pace THANKS VETERANS!
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.05 | 0.00 | 0.00 | 0.00 | 9.05 |
| got out later in the afternoon -- felt pretty good actually 9 @ 7:19 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| Felt like a run today for some reason. Got out early in the afternoon and ran over to the Emory campus. I've been meaning to check out the park they have over there. It is supposed to have some trails and no vehicle paths. It is 3 miles there. Then I managed to wander around the park and hit all the trails I could find. Not too many, just a taste really, but there are lots of paths, both paved and unpaved. Got turned around a few times and hit a dead end once, but got in a nice easy run, which was the goal. 10.6 @ easy pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
|
Got out for a short one before lunch. Didn't have much zip or energy but it was ok. 4.1 @ 7:33 ave pace Ran another in the neighborhood right before getting Q from school. Felt good. Ran into another guy running around my pace and we chatted, which helped pass the time. Cranked it down on the last half mile and it felt good. Last mile was 6:30 so the last half was around 6:00. Need to do that more often. 4.2 @ 7:13 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
got drenched today - luckily it was like 70deg when I went out. weird weather this week. more rain tomorrow 7 @ 7:23 ave pace finally ordered some new shoes - over 900 on my current ones...
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 100% humidity - i was totally drenched at the end of this one - but felt good otherwise 6 @ 7:19 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| really just about bailed on this one - chilly and windy isn't my kind of runnning weather. But it was fine once I got out. NEW SHOES! 6.3 @ 7:33 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| 7.2 out to the Highlands and back - uneventful. Just enjoyed my audiobook and kept chugging along 7.2 @ 7:33 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| busy day - didn't get out in the morning and just got in a short one before supper. Ran a mile or so on the trails at the end of east lake drive near the house. Had to run back and forth, but it was fun. 6.3 @ 7:41 ave pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Drove up to Kennesaw Mountain Battlefield park and ran 1:43 on the trails. Good times. I haven't been up there in almost two years. It is well worth the 35 min drive. A great mix of trail types with lots of ups and downs. 10.3 trail miles | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| The kids are out of school this week and I'm hanging out with them trying to do some fun things. So the runs are a little harder to squeeze in. I should get up early and do them but didn't today. Got one in after dark and it was a little slow cause of the lack of light but otherwise it was good. My legs were sore from the trail running yesterday but nothing painful 7 @ 7:49 ave pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
|
got out at 8 this morning for a short one. I'm more sore today than I was yesterday. So it was slow but it got my heart pumping... 4.1 @ 7:56 ave pace later - 4.3 @ 7:47 ave pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.20 | 0.00 | 0.00 | 0.00 | 14.20 |
| Well I didn't get any running done on Thanksgiving or the next day. I really didn't feel the desire and I enjoyed some family time. But I got out today and ran all around the city. I ran some new roads and discovered a few new routes, so it was cool. 14.2 @ 7:44 ave pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Ran the trails again - this time I went over to Sweetwater Creek State Park and tired myself out. I didn't kill my legs as much today as I did at Kennesaw Mtn last week, so hopefully the next few days aren't so slow. 10.1 @ trail pace ( which today was 9:30ish) | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| hey at least i didn't gain any weight over the holiday - yea! ankle is a little sore from yesterday so I made it an easy one today 6.1 @ 7:44 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
|
Cold miles - BIG change since Sunday was in the 60's. 4 @ 7:32 ave pace later - in the dark 4.1 @ 7:58 ave pace - it didn't seem that slow - oh well
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Ran a completely uninspired 6 later in the afternoon. I really don't like the chilly weather. Otherwise all things are a go. 6 @ 7:35 ave pace Wow - this is how bad this year has been. This month, November, has been my highest milage month of the year. 205 miles...dang that is crazy. Maybe a good sign for next year.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| Went out around 2:30 today and the weather was SO much better than the past couple. It is amazing what a little sunshine and warmth can do for my running attitude. I meant to get in 8 but my loop turned out to be a 1/4 short. 7.75 @ 7: 19 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| ate too much last night but i felt really good on my run this afternoon. My legs felt strong and the pace was a little faster. Sun, no wind, a good audiobook, and an unfrequented route all helped too, I'm sure. 6.6 @ 7:09 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Got out this morning at 8:30 for a nice easy 90 minute out and back. I wanted to get in 12 but I was on a tight timeline and I was just taking it easy. Afterwards we went to the Fabulous Fox to see HoW the Ginch Stole Christmas, the Musical... Funny - on the way (and we were cutting it close on time) we got caught up in a 10k - and lost about 20 minutes just sitting. Funny to see a race from the other side for once. Luckily we only missed the first number and it wasn't like we didn't know the plot already. Man, my wife was not a happy camper. 11.5 @ 7:44 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.70 | 0.00 | 0.00 | 0.00 | 11.70 |
| Wanted to go to the trails today but Chrys has to work today. So I just ran around town, on some new roads and some old roads. I felt good. Just cruising along today. MP3 player ran out of battery after 4 miles so I was all alone with my brain, which was fine. Not as many runners out today as were yesterday. Yesterday was a lot nice, with the sun out. Today was a little windy but nothing bad. 11.7 @ 7:22 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Well my foot didn't hurt after moy run yesterday but this morning it did. And it didn't get much better as the day went on. I tried a slow easy run after dark but it just didn't feel right and other parts of my foot started to hurt. SO I walked a mile home. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Well so far the foot is still hurting. I guess I have to take a day off but well see how it feels later today. I'm finally getting into things and here we go. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| two days off were not what I had in mind... but I got out after my son came home from school - he watch little girl who was home sick today. 6 @ 7:45 ish - sluggish | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| well the grand plans I had for my pto day have been dashed. I was about to get ready and leave for a new park to go trail running for a couple of hours when I got the call from the school... | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| got out this morning for a sluggish 9 - lots of other out there today I hope next week is better 9.3 @ 7:52 ave pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| was released into the world today for some new trails - yellow river park. It has free parking and is only 25 min from my house. The parts along the river are not too hilly so the pace is a little faster. The other parts are up and down but are not overly strenuous. Most of it is bike trails, so I had to defer to a few groups but it was not busy at all. I got 10 miles in and I'm happy about that. 10 @ 8:50ish pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| had a decent run today - took it easy cause of the trails yesterday, although those were pretty mild or I'm getting better at them. 6.5 @ 7:25 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| My legs felt really pretty good from the start today. Again, I think it had to do with the 60 deg weather. Not pushing, just a natural pace which felt good. 7.4 @ 7:01 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
|
Ate too much last night -
Ran before going into work today. Felt fine, more or less. Same route as monday. 6.5 @ 7:18 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
little girl came home sick from school again so I won't make it out today. Concert at son's school tonight should be fun. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
|
Got out before meetings this morning.
Planning on running another later this afternoon. All things are a go - just a little sluggish.
4.2 @ 7:16 ave pace
2nd run of the day - different route and all things went fine. 4.5 @ 7:17 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran over to the preverse at Emory. Got in 3 or so trail miles. I found another part of the river trail that added quite a bit. Felt just ok energywise today. Trail miles were 8-9 pace. Road miles were 7:30-7:45 pace. 12 @ 8 ave pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.45 | 0.00 | 0.00 | 0.00 | 11.45 |
|
JG and I met out at Sweetwater to do 10 or so to get used to the trails for the 50K on Jan8. We did one out route and one back route to cover whichever direction the GUTS race director chooses. She might not have a choise since they are clearing trees in one section of the white trail. We almost got killed when we ran by once. I doubt if they'll let us do that 6x in the race. Felt good for the whole 1:40 or so. Not 100% on the mileage but I think Jon got 10 and I had 1.25 prior to him getting there. I just hope the weather is like this in 3 weeks. It was PERFECT weather for running the trails. 11.45 @ some pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.40 | 0.00 | 0.00 | 0.00 | 0.40 |
| Ah well I went for 6 and turned it off after a few minutes. My stupid foot was feeling a little sore from yesterday and Saturday, so I thought I'd try to be smart about it and not push things. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| out at night for a rainy 7. good times 7 @7:55 ave pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Today starts 2 weeks of pto - it will be a struggle to get in regular miles if it is anything like last year. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| Q had a birthday party so it was just Sawyer and me. I got out for 10.6 in the rain. 66 and rain! 10.6 @ 7:42 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| Got out for two shorties today 7:32 and 7:42 ave paces | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| out for a slow 11 up to the Emory trails and back - really slow 11.1 @ 7:52 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
|
Merry Christmas! 6.7 in the rain with new mizuno shirt and gloves - they heat up a bit when they get wet. weird but pretty nice in a cool rain or snow. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Arrived in PA in the PM and got in a nice run on the rail trail that is right outside my mom's back door. I am not used to running on pancake flat courses but I am enjoying it. 6.25 @ 7:15 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.36 | 0.00 | 0.00 | 0.00 | 6.36 |
| After visiting family and taking a visit to the local market, I got out for a decent run. It was WINDY today - 25-35mph. Cold out with the wind but not so bad with my layers on. 6.36 @ 7:25 ave pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran after more visiting in PA. Ran the rail trail towards Vickburg - almost made it but turned around cause I didn't want to run in complete darkness. All things are feeling fine. I didn't have a lot of zip today but i got out at least. It helps burn off the cookies... 7.5 @ 7:42 ave pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| last day in PA - ran 6 on some back roads and some on the trail. I'm bored of the rail trail already. Weather better today but my legs didn't feel really zippy. 6 @ 7:33 ave pace. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| drove home with the kids today and then ran - I just needed to get in the miles 8.2 @ some pace - I threw in a 6:15 mile and a half or so and it felt good | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1617.22 | 0.00 | 42.32 | 4.10 | 1663.64 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|