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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 73.35 | 20.00 | 14.25 | 4.50 | 112.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crosstrain day: 20min Bike, 20min Stairs | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weight-train day | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Disastrous weekend. Went to bed Friday looking forward to a nice 16-miler LSD run the next day but then promptly got some nasty stomach flu and spent most of the night running to the john. Also got fever/chills and achey all-over. It was obvious by about 2am that the Saturday day run was NOT going to happen. So I spent all day Saturday pretty much laying around feeling horrible, didn't eat much and tried to sleep when I could. I've guess I should feel lucky I haven't been sick for about a year and a half and haven't had to miss a long run forever. | Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Payback Day!! Finally..what a beatiful day for a run. With the Saturday sickness laying around there were a few things (besides the run) I hadn't accomplished that needed to be done so I decided to take 1/2 day off work. Went out for a run-in-the-sun and decided to do something I haven't done for a while---just run for fun, don't look at the watch and just enjoy the beatiful day. I was totally pumped by the weather and decided to run down a few roads I've never tried before. This was mostly good but I did sort of get lost for a bit and ended up going a few more miles than planned. But at least this makes me feel better about the missed Saturday run. I did run out of gas pretty good after about 11-12 miles, probably due to lingering effects of flu and not eating much over the weekend (but hey I finally may have finally got rid of one of those holiday xtra pounds!!) | Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crosstrain: bike, weights, stair | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 3.00 | 6.00 |
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Tried doing my usual Monday treadmill interval workout outside in the nice weather. Thought I felt good at the start but it was quickly obvious I didn't have it going today. I guess (hope?) between the weekend flu and running long on Monday I had no gas in the tank. Ended up averaging about 15 sec/mile slower on my interval pace compared to what I had been doing.
Hopefully next week will be better.
| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Crosstrain 40 minutes: 20 bike, 20 stairs. I think I'll stick with this routine for another month or so and then replace this workout with another run workout as I start adding 2-a-day and eventually even a few 3-a-day runs to get ready for the relay. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crosstrain: Weights, bike, stretch. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 7.00 | 0.00 | 0.00 | 11.50 |
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Tried to hold my flat course marathon pace (around 8:00) for most of the run. Was able to get 7 miles between 7:45 and 8:15 and felt pretty good until about mile 9 or so. Hamstrings seem to be getting a little better. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 2.00 | 2.00 | 1.00 | 6.00 |
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After a slow mile warmup on the treadmill I ran the Eagles View hill course with Paul for the 1st time in a very long time. I was pleased that it felt a bit easier than expecting going up the hills but I was pretty much spent the last 1/2 mile or so and couldn't quite keep up with Paul who finished very strong. Our GPS watches didn't want to agree on pace but I think we decided we ended up somewhere just over 38 minutes and something under 8 min/mile overall pace. I definitely get a better workout running with others rather than solo...thanks Paul.
Note: This was also 1st day breaking in some new Asic Gel 2120's, the shoes felt great.
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crosstrain day: Bike, Weights, Stair | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
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Lakeview run with Paul, Nate and Cory. Plan was to follow Sasha's suggestion to do 3-5 mile run at 7:00 pace rather than the interval workout I have been doing. Since this was the first time doing this workout we decided to play it conservative and just go for 3 miles today. All-in-all I think we did pretty good, it was a little tough the 1st mile and 1/2 with the wind against us but once we turned around and got the breeze out our back we picked up the pace and were able to speed up each mile. I was certainly impressed with all the other runners who all had legitimate reasons not to do well on this run. According to my GPS paces for the fast miles were 7:02, 6:57, and 6:46 which I think averages to around 6:55.
Perhaps next week we can shoot for 3.25 or 3.5 miles
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crosstrain: 20min Bike, 20min Stair | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crosstrain: Weights | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| Longest run since SGM. I misjudged a bit and ended up going a little longer than intended. Had to go the last 5 miles by myself and pretty much felt totally out of gas the last 3 miles or so. I ran the first 10-12 miles around 8:00-8:45 pace and the last miles very slow (9-10). I should have probably ran the first 1/2 slower and saved more energy for the last 1/2 and maybe I could have picked it up toward the end. Felt pretty tired all day Saturday. | Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 1.00 | 1.00 | 0.00 | 6.50 |
| Originally intended to run up Loafer canyon in the morning, however the snowstorm quickly ended that idea. Didn't actually run until 4pm, for some reason I never seem to have a good run at this time of day. I ran from my house down to the river bottoms and did some half-hearted hill repeats. Had an upset stomach for some reason so I didn't push it much and was happy to get home to quickly head for the john. Maybe I have the same lingering junk that Kerry has. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.50 | 0.00 | 0.50 | 0.00 | 3.00 |
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Crosstrain: Bike/Weights/Stair. Still low on energy today, didn't work very hard. Decided to start estimating/indicating equivalent runnings for my cross-training workouts. I'm not sure exactly how accurate this might be but I wanted to at least get some credit for my cross-training efforts.
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.75 | 0.00 | 3.25 | 0.00 | 6.00 |
| Lakeview tempo run with Paul and Cory. Went a 1/4 mile further than last week, averaging just under 7 min pace again. Considering 7 min/mi. is supposed to be my 10K pace I was really hoping this run would feel a bit easier. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 1.00 | 0.00 | 4.00 |
| Crosstrain 40 minutes: Bike/Stair | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Crosstrain: Weights/stairs | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.60 | 10.00 | 0.00 | 0.00 | 12.60 |
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Saturday AM long run with the SF running crowd. Lots of people showed up, made for a fun, social run. Wanted to hold 8:00 - 8:15 pace for most of the run and was able to for the most part. However I still find I tire out after around 8 miles. My high hamstring tendonitis seems to have a lot to do with it.
Here are my mile splits:
1- 9:37
2- 8:12
3- 8:09
4 - 8:16
5 - 8:05
6 - 8:19
7 - 8:21
8 - 8:14
9 - 8:23
10 - 8:12
11 - 8:10
12 - 9:00
12.6 - 8:29
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 1.50 | 0.50 | 6.00 |
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After mile warmup on treadmill ran Eagle View with Paul and Cory. I don't think any of us were terribly motivated to begin with, however we charged up the hill in pretty good time and I felt like we pushed it pretty well on the way back. I was grateful to be running with the group today as I never would have worked nearly as hard running solo.
Splits as follows (my watched glitched the 1st mile so I'm just guessing on that mile):
1 - 8:30 ?
2- 8:24
3 - 8:32
4 - 7:35
5 - 7:04
Oh yeah, I guess I also ran a slow (9:30??) mile on the treadmill. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Crosstrain: bike/weights/stairs | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
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Good day. Bad run. Ran later than usual today due to taking day off from work to take my son to the MTC. The last couple days have been a bit of an emotional roller coaster. I had hoped to continue the Wednesday pattern of doing are 7:00m/mi tempo runs doing something over 3 miles at that pace. However after 2 miles it was obvious it wasn't going to happen today as I fought nausea for most of the run. Rather than list my pitiful split times I decided to list my top 5 excuses for having such a bad run, listed in order of probability.
1) The gigantic breakfast I had this morning at IHOP (Spinach & mushroom omelette with 3 huge pancakes on the side). I was burping it up throughout the run, eccentuating the nausea effect. I may not be eating at IHOP for a while.
2) Running solo instead of with my inspiring running partners.
3) Emotional letdown after all the MTC excitement during the week.
4) Ran too hard on Monday.
5) I am a wimp (actually this should be probably be higher in the list) | Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 73.35 | 20.00 | 14.25 | 4.50 | 112.10 |
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