| Location: Suwanee,GA, Member Since: Nov 18, 2009 Gender: Male Goal Type: Marathon Finish Running Accomplishments: 10 Marathons (including Boston), 4 Ironman Events and numerous triathlons. Sub 1:30:00 Half Marathon. 3rd consectutive Boston Marathon in 2011. Short-Term Running Goals: Lottery for NYC Marathon: GOT IT! Long-Term Running Goals: A sub 3 hour Marahton or dang close to it. Personal: Banker, married, kids, house, dog...Just living the American Dream. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 264.47 | 573.18 | 165.59 | 14.00 | 1017.24 |
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| Puma RoadRunner 4 Miles: 51.95 | Asics Kinsei Miles: 248.47 | Asics Nimbus 11 Miles: 367.30 | Puma SLC RC Pro's Miles: 18.41 | Ascis Nimbus 11-RED Miles: 238.80 | Brooks Ghost 3 Miles: 63.55 |
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| Night Sleep Time: 714.70 | Nap Time: 6.30 | Total Sleep Time: 721.00 | Weight: 153.47 | |
| | 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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Tempo Run:
2 Miles EZ: 8:00/Mile
2 Miles at 6:24/mile
2 Miles EZ: 8:00/mile
Won't wear the RoadRunner's anymore. Blisters on the bottom of my feet..
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| Puma RoadRunner 4 Miles: 6.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.00 | 0.00 | 0.00 | 13.00 |
| Ran in 18 degree weather in Georgia. 13 miles at 1:34:14. 0:07:14/mile pace. |
| Asics Kinsei Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Spin Class to loosen the muscles up. Weights at lunch today. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 154.10 |
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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 |
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Cross Training:
400M EZ
150M Drills
200M Non Free
3 X 100M Kicks no fins
5 X 100M @ 1:50
200M EZ
1000M Time Trial
100M Fist
100M One Arm
100M Catch-up
200M EZ
200M Kick
50M EZ
Leg workout at lunch
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 154.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.78 | 0.00 | 0.00 | 2.00 | 6.78 |
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Outdoor Track. 18 degrees and windy
1.53 mile warm up on tread mill
1.0 EZ run to the track
4 X 800M with 400M RI in between
1. 0:02:46
2. 0:02:47
3. 0:02:47
4. 0:02:50 (switched directions on this one. Always messes with me)
1.0 EZ run back to gym |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| No swim this morning. Slept in. Trying to fight off some kind of illness. Don't like to be sick. Have not been sick in 3 years and I am determine to keep the streak alive. Sleep, eating well and drinking plenty of fluids will be the cure. |
| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.00 | 0.00 | 0.00 | 15.00 |
| 18 degrees and with the wind chill it was 2 degrees in Georgia. Ice storm last night left a sheet of ice on the roads. Decided to run the long run, 15 miles on the treadmill due to the ice and crzy southern drivers. Ran 15 miles on the Woodway treadmill at a 7:45/mile pace. Mind numbing... |
| Asics Kinsei Miles: 15.00 |
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| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
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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 |
| Worked out around the house. Changed front end struts in van and painted. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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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 |
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Keep gaining weight. About 1.5 per week over the last month. I have 3 months to drop 7lbs to be at my running weight for Boston. Did Spin Class this morning and stretched. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 155.50 |
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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 |
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Swim this morning. Swam with Michelle, LSU swimmer and Susan, the Olympic Swimmer. Total meters were:
200M Warm up
2 X 100M I.M.
150M Kick no fins
200M Drills
2 X (4 X 300M) @5:25
First 50M all out then 250M at Olympic Tri Distance Pace
50 Recovery after first set of 300's.
200M Kick with fins, no board
8 X 50 all out. 15 second rest on the wall
150M Kick with fins & board
100M Cool Down
The workout was not easy. Was 5 seconds off Susan and Michelle, but that is too be expected at the caliber of swimmers they are.
Upper body weights at lunch. Working on the shoulder issue and focusing on core.
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| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
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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 |
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Sciatica has acted up again. Pain in hips and knees. Doing a lot of stretching, ice and heat. Did an Aqua Run workout this morning in the shallow pool. 20 - 1 minute intervals with 30 second RI. Tore up the bottoms of my feet. But got it done. Will try tempo on Friday.
Leg workout at lunch. Will isolate each leg to test strength due to the sciatica. It tends to weaken the left side more than the right. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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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 |
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200M EZ
150 kick-no fins
200M Drills
10 by 3:00 minute swims. Averaged 200M+ on each interval.
The object was to cover as much ground as possible in the 3 minutes
200 EZ: Breath-5
5 X 100M with the first 100 all out. The remaining sets were to be at a good pace, but we did not figure that out until after the 3rd 100M trying to keep the time.
100M Race against the other lanes
100M cool down
Upper body weights and more stretching at lunch. |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
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Tough night of sleep. Kept waking up and tossing and turning. The hip pain has dulled by it is still present. Did a tempo run on the treadmill to lower the impact:
1 mile EZ-8:27
5 Miles @ 7:24 average
1 mile EZ-8:34
Stretched and went to breakfast with Bob, Jay & Jeff.
Good morning.
Leg workout at lunch. Have decided to ease off on the training pace and increase weight workouts to build more stability. The goal for Boston has been revised for now to a goal of 3:15:00. Will adjust the runs to meet this time. | |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 153.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 17.75 | 0.00 | 0.00 | 17.75 |
| Ran long run at a 8:09 pace. I met Ann Marie at the columns around 8AM. I started the run at 6:30AM and got 10.5 in before she got there. |
| Asics Kinsei Miles: 17.75 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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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 |
| Leg workout |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 156.50 |
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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 |
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Doctor's scale has me at 161! Not right or the gym scale I have been using for 3 years is wrong. Not good.
Swim
300M EZ
100M Left-Right Side Kicks
200M Paddles and Bouys
4 X 100M I.M.
6 X 400M on 6:50's (came in around 6:00. 50 seconds rest)
200M Kick
8 X 100M on the 1:50's (4 in the lane so we each took 2 100M's to lead)
200M Kick
100M Cool Down
Upper weights at lunch today.
Need to work on the weight issue. Have not increased food intake since after the holidays and don't want to cut down anymore. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 161.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
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Tempo run at lunch which consisted of:
1 mile EZ: 8:05 pace
4 miles at mid-tempo: 6:49 average pace (Mile 1: 7:18, Mile 2 & 3: 6:48, Mile 4: 6:22)
1 mile EZ: 8:05 pace
Olympic Swimmer-Susan L. was on the treadmills as well knocking out her trackworkout. As I was stretching I watched her form and gave her a few key pointers to work on with her upper body form to be more effiicent on the run. If she gets the run down she will be dangerous in the AG category on tri's.
More information on my other blog: http://cpattee.blogspot.com/
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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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 |
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Cross Training Day
Coach Mikes' Workout:
400M EZ
200M Paddles
4 X 100M I.M.
10 X 200M on the 3:30
8 X 100M
1 & 5: Stroke
2 & 6: Tarzan Swim
3 & 7: Fist
4 & 8: Smooth
200M Kick
100M EZ
More on: http://cpattee.blogspot.com/
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 3.10 | 0.00 | 6.35 |
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Track workout:
- 0:03:34
- 0:03:36
- 0:03:37
- 0:03:40 (Mind started to wander and was not in tune with the goal!)
- 0:03:37 (That’s better)
More detail on: http://cpattee.blogspot.com/
Leg weights at lunch. |
| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 154.50 |
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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 |
| Rest Day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.00 | 0.00 | 0.00 | 18.00 |
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18 Mile Run
7:48/mile pace average
More on: http://cpattee.blogspot.com/ |
| Asics Kinsei Miles: 18.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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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 |
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Recovery Day
1:10:00 Spin Class
Weights scheduled at lunchtime
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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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 |
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Cross Training
Swim:
500M EZ
5:00 minutes of turn practice
200M Drills
2 X 100M I.M. -EZ (Yeah right!)
2 X 400M Fins
- Odds - Swim
- Evens - Alt. One Arm Strokes
Main Set
5 X 100M on the 1:50
1 X 100M on the 1:35
4 X 100M on the 1:50
1 X 100M on the 1:35
3 X 100M on the 1:50
1 X 100M on the 1:35
2 X 100M on the 1:50
2 X 100M on the 1:35
5 X 50M - Fins
- 25M - Underwater
- 25M Side Kick
150M Social Kick
100M EZ
Upper body weights at lunch.
The pain from the sciatica is decreasing everyday. We tend to want quick fixes for problems, but in this case constant stretching, weights and patients seems to be working without the use of drugs.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 3.00 | 0.00 | 7.50 |
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Outdoor Track:
3 X 1600M
0:05:50
0:05:55
0:05:57
More on the workout: http://cpattee.blogspot.com/ |
| Puma RoadRunner 4 Miles: 7.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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Swim Workout and Upper weights at lunch.
The swim workout can be found on:
http://cpattee.blogspot.com/ |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
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Ran tempo with Bob & Jay on the treadmills this morning. Bob & Jay had a tempo consistenting of:
1 Mile EZ @ 8:34 pace
2 Miles ST @ 7:03 pace
1 Mile EZ @ 8:34 pace
1 Mile @ 7:03 pace
1 Mile EZ @ 8:34 pace
2 Miles ST @ 7:03 pace
1 Mile Cool Down
My tempo was a little different at only 6 miles:
2 Miles EZ @ 8:03 pace
3 Miles ST @ 6:27 pace
1 Mile EZ @ 8:34 pace
Leg workout at lunch prior to starting the weekend. | |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.90 | 0.00 | 0.00 | 20.90 |
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20 Mile at MP+60 seconds. Ended up being 20.9 miles with a detour for a total time of 2:44:16. 0:07:51 minute pace.
More on: http://cpattee.blogspot.com/ |
| Asics Kinsei Miles: 20.90 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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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 |
| Sick |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Sick |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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Fever broke and back on the road to recovery. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 5.00 | 0.00 | 5.00 |
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5 miles at a time of 0:037:37. Gained 5 pounds in 4 days of doing nothing. Eating was altered but by minimal amounts. Still packed on the lbs!
Getting good comments on my metaphor story of being sick: http://cpattee.blogspot.com/ | |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 158.40 |
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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 |
| Sick |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.00 | 0.00 | 0.00 | 20.00 |
| 20 mile run. With having the flu I ran 12 miles in the rain then jumped on the treadmill at JC-LTF for the last 8 miles. Total time was 2:40:19, with 6 minutes of changing from winter run wear to indoor treadmill wear. |
| Asics Kinsei Miles: 20.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 155.00 |
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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 |
| Recovery day |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 5.00 | 0.00 | 5.00 |
| Tempo run: 5 miles for a total time of 0:35:20. | |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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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 |
| Swim workout posted on: http://cpattee.blogspot.com/ |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 3.00 | 6.50 |
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Track workout indoors. With the wind blowing at 40 miles an hour and wind chill at 9 degrees it was a smart move, even though treadmill running is getting very old.
6 X 800M's on the 0:02:52's.
400M RI inbetween 800's.
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| Puma RoadRunner 4 Miles: 6.50 |
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| Night Sleep Time: 6.90 | Nap Time: 0.00 | Total Sleep Time: 6.90 | Weight: 0.00 |
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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 |
| Master's swim was cancelled. Got to the pool and the water was the color of milk. No chlorine in the pool. Did upper weights instead. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
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Tempo run:
1 EZ @ 8:00
6 Miles @ 7:00
1 EZ @ 8:00
Ran with Bob. Carmen joined us so I could give her some pointers on her stride. | |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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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 |
| Rest Day |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.20 | 0.00 | 0.00 | 13.20 |
| Ran the Cumming Greenway. Flat & Fast. Snow, ice, mud, water. Had it all for 13.2 miles. Total time 1:34:23. Pace too fast but felt controlled at 7:09's per mile. |
| Asics Kinsei Miles: 13.20 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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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 |
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Leg weights today. Worked on redoing the mud room.
Blog: http://cpattee.blogspot.com/ |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
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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 |
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Terrible night of sleeping. Master's Swim at 5:30AM this morning.
http://cpattee.blogspot.com/
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.51 | 0.00 | 3.00 | 0.00 | 6.51 |
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Temperature: 25 degrees with a stiff head wind. Outdoor Track workout at 5:45AM.
12 X 400M's @ 1:23
1. 1:20
2. 1:23
3. 1:21
4. 1:22
5. 1:22
6. 1:22
7. 1:22
8. 1:21
9. 1:24 (ouch, very strong head wind at the 100M turn)
10. 1:21
11. 1:22
12. 1:17
Leg workout at lunch. |
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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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 |
| Swim |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 10.00 | 0.00 | 0.00 | 18.00 |
| Ran 8 miles at 8:02 then hooked up with Bob & Jay on their tempo run for 10 miles at 7:31's. |
| Asics Kinsei Miles: 18.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
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Tempo run. Bashed right Big Toe. Bruised, cut and very sore. Decided to see if running was in the cards. Ran:
2 miles EZ @ 8:04's
3 miles @ STD: 6:30's
1 mile EZ @ 8:04's
There was pain during the run, but was able to manage that pain to finish up.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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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 |
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Swim
Workout is posted: http://cpattee.blogspot.com/
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 3.50 | 0.00 | 7.00 |
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Track workout.
Weather was cold but not freezing.
2 mile warm-up
1 mile @ 5:57
2 miles @ 12:26
1 x 800M @ 2:51
1 mile warm down
Hit the track with Jay, Bob and Susan.
Leg weights at lunch with Ann Marie
A good day. |
| Puma RoadRunner 4 Miles: 7.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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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 |
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No run.
Cross training: Swim and upper weights.
Swim workout: http://cpattee.blogspot.com/ |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.87 | 0.00 | 4.00 | 0.00 | 5.87 |
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Breaking in a new pair of Nimbus for Boston.
Tempo:
1 Mile EZ @ 8:06
4 Miles @ Mid Tempo: 6:45's
.87 (cut short) @ 8:06
Leg weights at lunchtime.
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| Asics Nimbus 11 Miles: 5.87 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.00 | 0.00 | 0.00 | 20.00 |
| 20 mile run. Pace was set at 7:43's. Had a nasty headwind out and back. Was surrounded by 2 packs of dogs which slowed me down on a new road. Also, hit a hill the same grade as an esculator. Had to walk it. Needed to make up the time after these encounters. Ended with an average of 7:44's. |
| Asics Kinsei Miles: 20.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 154.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Spin class this morning to loosen up the legs from yesterday.
Leg weights at lunch. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Master's Swim: Time Trials.
After a 1100 meter warm up, did a 1000M time of 15:39.
Helped Carmen at lunch with her stride. Needs some work on her foot placement. Right leg is dragging and landing off center. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.55 | 0.00 | 4.50 | 0.00 | 7.05 |
| Snow yesterday in Georgia in March shut us out from our track workout. Did repeats on the treadmill. 6 X 1200M's at 4:21 or 5:50 (average) pace. Hard, hot and mind numbing. |
| Puma RoadRunner 4 Miles: 7.05 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Swim this morning:
400M EZ
3 X 100M I.M.
200M Non Free
3 X 400M
100M Free
100M Kick no fins
100M I.M.
100M Free
5 X 200M (descending from 3:43 to 2:55)
300M EZ
200M Kick
Upper Body Weights at lunchtime. |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
|
| | Race: |
The Berry Half (13.1 Miles) 01:30:45, Place overall: 19, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 13.10 | 0.00 | 0.00 | 15.00 |
| |
| Asics Nimbus 11 Miles: 15.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day. |
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 9.00 | 0.00 | 0.00 | 10.00 |
| 10 mile run at MP + 30. Legs were a little tender from Saturday's run. Stretching at lunch, no weights. Will curb weights down this week to 1 session on legs and 1 session on upper. Core will be continued all week. |
| Asics Kinsei Miles: 10.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Master's Swim this morning.
400M EZ
100M Right Arm only
100M Left Arm only
200M Non Free
5 X 200M on the 4's
7 X 100M on the 1:50's
5 X 100M on the 1:45's
3 X 100M on the 1:30's
12 X 25M Full underwater kicks with fins
200M EZ
100M Kick
Upper weights at lunch. |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 3.10 | 0.00 | 6.60 |
|
Track Workout, in the pouring rain.
Could not stand another speed session on the dreadmills. Hit the track with Ann Marie, Jay and Evan. Jay and Evan had a traper speed workout of 6 X 400's on the 1:30's. Ann Marie was knocking out 15 X 300's on the 1:06. I had a 1K @ 3:35, 2K @ 7:35, 1K @ 3:35, 1K @ 3:35. We all had a 400M RI in between. The rain soaked the track and us. Jay and Evan finished up and headed back. When I was done I hung out running the outside lane while Ann Marie finished her 300's. Cold and wet. |
| Puma RoadRunner 4 Miles: 6.60 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Master’s Swim this morning. Coach Mike’s workout was a doozy, but I enjoy the long stuff.
400M Smooth
200M Kick: 100M Fins – 100M No Fins
4 X 100M I.M.
100M right arm then left w/fins
100M Catch-up
100M Tarzan Swim
100M Fist
2500M Straight
50 Meters at :40
200 Meters at a 1:40 pace
Every 250M lead swimmer switches with no rest.
200M Drills
200M Swim
100M Kick
The mojo at the start of the swim was not there. Every stroke for the warm up and pre set was a challenge. Once we got into the 2500M straight swim, I feel into a rhythm and could have easily swam that pace for another 2500 meters. |
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.01 | 0.00 | 0.00 | 20.01 |
| Long run today. 20 miles at MP + 45. Had a plan to do a negative split on the back 10 but did not have it in my this morning. Lack of sleep, tough week and racing last weekend slowed me down. Kept the pace at MP + 45 on average for the full 20. Legs are fried and sitting at a desk all day does not help. |
| Asics Nimbus 11 Miles: 20.01 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 153.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.00 | 0.00 | 0.00 | 6.00 |
|
1 Mile EZ
5 Miles at MP |
| Asics Nimbus 11 Miles: 6.00 |
|
| Night Sleep Time: 7.20 | Nap Time: 0.00 | Total Sleep Time: 7.20 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Cross Training:
Coach Mike’s Workout for Tuesday:
300M Warm-up
200M Stroke (I used paddles and buoy)
100M Kick, no fins
100M Perfect stroke
15 X 50M Drills on the :55’s
1. Fist
2. Single Arm up & back
3. Fast
4. Alternative Stroke to Free
5. Catch-up
Repeat 3 times
6 X 400M on the 7’s
100M at 1:44 split
100M at 1:41 split
100M at 1:37 split
100M at 1:33 split
2 X 200M at sub 3:05 (We hit 3:03 on the first and 2:49 on the second)
200M Cool down
|
| Night Sleep Time: 7.30 | Nap Time: 0.00 | Total Sleep Time: 7.30 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
|
Track Workout
1 mile warm up
3 X 1600M at 5:57
400M R.I.
1 mile cool down |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 15 Minutes of Swimming
1 X 500M Descending every 100 meters to the last 100 at 1:30.
1 minute R.I.
Repeat
3 X (4 X 50M) Drills
Fist
Catch-up
Finger Tip
Swim
Main
3 X 100M – 1:50
1 X 200M – 3:05
3 X 100M – 1:45
1 X 200M – 3:05
3 X 100M – 1:45
1 X 200M – 3:05
3 X 100M – 1:30
250M Swim
150M Kick
The workout for the leader of the set was at AT. The followers I would say the sets were at 80-90% effort due to the huge draft in the lane. There were times I was barely stroking and caught the swimmer in front of me. This was a very dobale session.
Tomorrow is a 10 mile run with, yes, runners. Bob and Evan are scheduled for the run and I have asked a few more to join. In any event, I will be awake for this run with the company. |
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.02 | 0.00 | 0.00 | 10.02 |
|
10 mile run this morning. At this short of a distance I actually had a few companions along for the ride. Bob & Evan ran the 10 mile loop. The pace was to be 7:43, but we ended up hitting it a little too hard and ended with a 7:31 pace.
Running the ING Half on Sunday and need to make a decision to run it at a sub 1:30 or keep it cool and come in under 1:35. Don't want to tweak anything 4 weeks prior to Boston. |
| Asics Kinsei Miles: 10.02 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Recovery Day. Went downtown Atlanta to pick up race packet. Went out to lunch with my daughter. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Race: |
ING Half Marathon (13.1 Miles) 01:32:18, Place overall: 158, Place in age division: 18 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 13.10 | 0.00 | 15.10 |
| Ran this half as a training run. A lot of hills and turns through downtown Atlanta. |
| Asics Nimbus 11 Miles: 15.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spin class to losen up the stiffness in the legs. Leg workout at lunch. |
| Night Sleep Time: 6.90 | Nap Time: 0.00 | Total Sleep Time: 6.90 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
http://cpattee.blogspot.com/
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.66 | 0.00 | 2.50 | 0.00 | 8.16 |
|
Track workout: 10 X 400M's @ 1:24's with 400 R.I.
The times where:
1:21
1:22
1:21
1:23
1:20
1:21
1:22
1:21
1:18
1:19
More info: http://cpattee.blogspot.com/ |
| Puma SLC RC Pro's Miles: 8.16 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 155.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Swim workout this morning and weights at lunch.
Power swim with a lot of pulls.
http://cpattee.blogspot.com/
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| Tempo run at Marathon Pace. | |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 155.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Recovery Day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.00 | 0.00 | 0.00 | 20.00 |
| Last 20 mile before Boston. Pace was 7:30's for the full 20. Came in at 2:29:52 for a total time. Next week starts taper week. |
| Asics Nimbus 11 Miles: 20.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spin class to loosen the stiff legs up. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swam at a new facility today. Clear, clean pool. Short distance. |
| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 3.00 | 0.00 | 6.30 |
|
Track workout.
8 X 800M's on the 2:52's with R.I. of 1:30
Hit most of them at 2:52. A few where 2:53-2:55
Legs weights at lunch. |
| Puma RoadRunner 4 Miles: 6.30 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 5.00 | 0.00 | 6.00 |
|
Swam 2700M at the facility again.
Tempo run in the afternoon: 1 mile EZ, 5 miles at 6:49's | |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weights this morning. |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.00 | 0.00 | 0.00 | 13.00 |
| |
| Asics Nimbus 11 Miles: 13.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 2 mile open water swim at Lake Norman. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 3.00 | 0.00 | 6.00 |
| | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.12 | 0.00 | 5.12 |
| 5 X 1000M @ 3:35's | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| |
| Asics Nimbus 11 Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Taper. Rest. Nothing on my plate. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Swam 1900M's solo. Got on the trainer at lunch and just spun for 20 minutes and then stretched for half an hour.
Just counting the time to April 19th at this point. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 1.50 | 0.00 | 5.25 |
|
Last track workout for this marathon.
6 X 400M at 1:24's
Ended 5 out of 6 at 1:17's on average with one at 1:21. |
| Puma SLC RC Pro's Miles: 5.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 6.30 | Total Sleep Time: 6.30 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Taper for Boston |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swan 2500M with Ann Marie and Stacey |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 0.00 | 0.00 | 3.00 |
|
1 mile EZ
2 miles at MP |
| Asics Nimbus 11 Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Traveled to Boston.
Went to the EXPO
Hopped on the MBTA to Natick.
Ate dinner with the in-laws.
In bed by 9:30PM. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Race: |
Boston Marathon (26.2 Miles) 03:11:29 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
|
PR time at Boston.
Race report to follow.... |
| Asics Nimbus 11 Miles: 26.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Recovery |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Recovery |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Recovery |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Headed to be the van driver for the Southern Blue Ridge 200 Mile Relay. 12 runners and 200 miles! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 27 1/2 hours later and our team came in first place. The second place team was over 2.5 hours behind! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Did nothing today. 1/2 hour sleep in the last 48 hours from the relay. Starting post recovery marathon tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
|
3 slow miles at 8:34 pace.
Light weights were done at lunch.
Thinking on using Hal Higdon's Advance Marathon training to see if I can break 3 hours at Chicago. | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Lack of sleep caught up with me. Slept in, no running today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 1.00 | 0.00 | 4.30 |
|
Post Marathon trackwork out.
4 X 400M's at 1:30, though I was averaging 1:24's. |
| Asics Nimbus 11 Miles: 4.30 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Swan to loosen up the sore muscles. 2500M's at Johns Creek pool. Ran 3 miles after on the treadmill. Stretched. |
| Asics Nimbus 11 Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 154.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.81 | 0.00 | 3.79 | 0.00 | 5.60 |
|
Workout with Ann Marie this morning. We started in the pool at 4:50AM.
Swam 2300M
300 warm up
10 X 200M's ~ 3:05's
Run: Tempo
10 Minutes at 8:15
10 Minutes at 7:45
5 Minutes at 7:15
Repeat 7:45 & 7:15's
5 Minutes Cool Down
| |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 156.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spin class and then leg weights. Achilles' are tender from the marathon. Need to ease back into the running schedule. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 155.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Swam 2300 meters then ran 4 on the treadmill. Needed to keep the surface flat since all we have around here are hills and more hills. Achilles felt the first mile then it was fine. |
| Asics Nimbus 11 Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 155.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nothing. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.00 | 0.00 | 5.50 |
|
Ran with Ann Marie on the track. Was a moderate speed but the injury was nagging me. Decided to stop running for the next week and seek a professional opinion. |
| Asics Nimbus 11 Miles: 5.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Swimming:
300M Warm up
10 X 300M at 4:31's
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nothing |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nothing |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Could not stand being idle the whole weekend even though I was "running" around with chores and yard work.
Left work at 9:30AM to get an hour swim in.
300M WU
10 X 100M on the 1:50's
10 X 50M's on the :50's
200 Cool Down.
That settled the restlessness down. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Headed back to the Alpha LTF Pool this morning.
Swam with Jeff, Chris and Rebecca.
100M Free
100M I.M.
100M Drill
Repeat 3 times
18 X 50 descending every set of 3
:55, :51, :47
8 X 150M on the 2:55
Last 25M race pace
3 X 350M on the 7's
every 4th length of the pool, race pace
200M cool down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Another day of zero running miles. Had a specialist looked at the Achilles yesterday. No major issues, just need to ice, stretch, massage, build running slow and strength train.
Did spin class this morning just to keep the legs moving. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swam Master's this morning. 3500M's. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.34 | 0.00 | 0.00 | 0.00 | 2.34 |
|
Meet Ann Marie this morning. She is racing at the Peachtree Int'l tri tomorrow. She had a same burst workout of:
1000M in the pool
20 Minute run with 4 X 30 seconds at 7:15 pace.
First time in a week that I have ran. Achilles' are mending but still stiff during the get go. Working on repair right now. No worries for marathon training in 30 days. |
| Asics Nimbus 11 Miles: 2.34 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 154.90 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 34 mile ride with my wife. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Was planning on a 3.1 mile EZ run this morning. Saw Bob and Jay in the lobby of the gym. They were running 5 EZ. Decided to tag along. |
| Asics Nimbus 11 Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 154.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| An hour of deep tissue massage to work out the scar tissue has left incapacitated today. Lot of issues where found which was good. Getting to work on those issues tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Great sleep.
Lunchtime workout with weights. Started the new stretching program.
Rode Reality Ride 28 miles of AT zone!
Dinner with a group of awesome friends. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Late night last night. Still not running. Achilles was in pain last night. Kept me awake. Icing today. Swam this morning outside. At the start the air was 59 degrees and the pool was 78. Perfect. |
| Night Sleep Time: 1.00 | Nap Time: 0.00 | Total Sleep Time: 1.00 | Weight: 152.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Not much to report. Still sidelined by Achilles'. Swimming and biking but that is about it. Continue to stretch, ice and grind to relieve the pain. 25 days until the start of Chicago training. I should have started last week to hit a sub 3 hour but that goal has been readjusted to just finishing.
Swim:
200M Free
200M Drills
3 X 100M on the 1:50
2 X 100M on the 1:45
10 X 100M on the 1:50
4 X 200M on the 3:50
50M EZ
6 X 100M on the 1:50
150M CD |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Started to run again for the first time in two weeks. Achilles' are still not back to 100% but the non-running life I have been leading for the last 45 days has been unbearable. Ran 4 miles on the treadmill. Flat surface for 0:34:32. |
| Asics Nimbus 11 Miles: 4.00 |
|
| Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 | Weight: 152.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Swim at 5AM with Ann Marie.
500M
4 X 200M
8 X 100M
4 X 200M
200's were targeted at 3:03's
100's were at 1:29's
We jumped on the spin bike after the swim and spun for an hour. |
| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| EZ 4 miles on the treadmill. Need to stay flat. |
| Asics Nimbus 11 Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Another EZ 4 on the treadmill. Achilles' are stiff but the pain is subsiding. Two more weeks before Chicago training. |
| Asics Nimbus 11 Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 153.90 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Swim this morning:
150 Warm up
100 side kick
100 single arm
100 fist
50 Smooth
5 X 100M on the 2:05 (too EZ, but the group I swam with was on this mark)
4 X 100M on the 2's. (same too EZ)
100M at a sub 1:45.
3 X 700M on the 12's
8 X 25M All out with 10 seconds on the wall
100M Cool Down
Strength training on the legs at lunch. |
| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Ran 5 miles this morning. Longest run in a month. Achilles were stiff most of the way and was a little labored on the hills. It is going to take a little while to crawl my way back.
Wednesday night ride at Reality Bikes. 28.5 miles and the group averaged 18.9 with 3 stops. |
| Asics Nimbus 11 Miles: 5.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 152.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
|
Master's Swim in the morning:
100 EZ
100 Kick
100 Fist
100 Catch-up
150 EZ
5 X 200M on the 3:45
5 X 450 on the 9’s
1 X 250 Odds EZ, Evens Hard
150 CD
3 mile run on the treadmill at 0 grade for 25:44.
|
| Asics Nimbus 11 Miles: 3.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.30 | 0.00 | 0.00 | 8.30 |
|
Sleep is still hard to grab on too. Tossing and turning all night with the "boot" on along with the shoulder pain.
Ran at 5AM this morning. Bob and Jay wanted me to run with them, but I needed to hit this one solo. Ran 8.3 from LTF around Webb Bridge Park twice and back. Webb Bridge Rd was closed for construction so running right down the middle of the road was a treat. By my calculations the pace was too fast at a 7:40 average. I had decided to "just run" this morning with no stop watch, but knew when I left and returned from the run. So I figured out the pace. I felt labored but I thought is was because I had not run more than 20 miles combined in 45 days and the hills did not help.
Can't say I feel great. I have a long 18 weeks ahead of me to get into some kindof shape for Chicago. |
| Asics Nimbus 11 Miles: 8.30 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 151.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 41 mile ride with Sarah, Stacey, Melissa, Troy, Raquel, Lou, Jeff and Jay. Good ride, humidity has increased two fold in a weeks time. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| Ran EZ this morning. Humidity was through the roof. This training season to get ready for Chicago is going to be a hot and sweaty one even at 5AM in the morning.
Working on strength conditioning at lunch. Trying a new approach with less "bulk" lifting. Attempting to condition with being on my feet for every exercise. Have to use a different mind set than what I am accustom too. One thing I have noticed is that even runners do not know what is the right conditioning versus triathletes.  Every book or runner has their own opinion. I need to continue conditioning even during training, but I am not sure what is the "right" approach to it.  |
| Asics Nimbus 11 Miles: 3.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 152.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 0.00 | 5.00 |
|
Ran 5 miles at 5:30AM. Humity felt as if it was 100%! First mile the sweat was pouring off me. Felt okay on the run and picked it up to marathon pace on the last 2 miles.
I have a 9:15AM massage appointment with Michelle to tear up the scar tissue. |
| Asics Nimbus 11 Miles: 5.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 151.70 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
|
EZ run this morning after the deep tissue massage yesterday.
Riding the Reality Ride tonight. Temperature is 98 degrees currently. |
| Asics Nimbus 11 Miles: 3.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 152.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| 5.2 miles at a 8:09 pace with Ann Marie. Stretched. |
| Asics Nimbus 11 Miles: 5.20 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 149.70 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
2100M in the pool.
500M Warm up
8 X 200M's
Stretched at lunch for 1 hour. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.10 | 5.50 | 0.00 | 13.60 |
| Ran first long run of Chicago Training. 7AM with the Totally Running Group on the Big Creek Greenway. Pace was a little fast but took the last mile easy to cool down. Time: 1:39:00. |
| Asics Nimbus 11 Miles: 13.60 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| The start of speed again. I have not done track since the week before Boston. I have to say I ahave not missed it, but it is an necessity for my training regiment. 3 X 1600M's. The time was aggressive and I knew I was not going to make it. I pushed it about 85-90% effort and came 30 short of the intervals. I chalk it up to lack of speed and I only see it getting easier as the weeks go by. |
| Asics Nimbus 11 Miles: 7.00 |
|
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Master's Swim this morning. Pool was over 80 degrees making it hard to concentrate of counting laps especially when we were knocking out 600's.
150M- Warm up
150M Kick with board
100M Catch-up
100M Fist
100M Smooth Stroke
5 X 200M's on the 4's
8 X25M with 5 on the wall.
100M Free-EZ
8 X 25M with 5 on the wall.
3 X 600M's on the 11's
100M Cool down |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
|
Tempo run: 2 EZ, 2 @ 6:31, 2 EZ
Total time: 45:55 |
| Asics Nimbus 11 Miles: 2.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swam 1800 meters this morning. The pool temperature is in the mid-80's outside. Tough to concentrate. Leg workout after the swim. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
| Ran 3.6 EZ with Michelle at 5:30AM. Temperature was already at 83 degrees. Very humid. Stretched and hit some upper body weights, light. 15 miler tomorrow morning. Will need to start early before the sun pops up. I have gained 4 pounds this week. No diet change or additional food intake. Might be the amount of water I am consuming to stay hydrated. |
| Asics Nimbus 11 Miles: 3.60 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 153.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.00 | 0.00 | 0.00 | 15.00 |
| 15 mile run on the Big Creek Greenway. Ran with a few runners from the Totally Running Group. The group turned at mile 4 to run 8 and I continued on. The pace was a little too fast. I was to average 8's but ended up with 7:41's. 1:55:17 total time. |
| Asics Nimbus 11 Miles: 15.00 |
|
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Travel Day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 2.00 | 4.50 |
| Very humid. Hard to make the times on the 800's. |
| Asics Nimbus 11 Miles: 4.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rode 35 miles with Sarah down in Ocean Isle, NC. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 17.00 | 0.00 | 0.00 | 17.00 |
|
Ran 17 miles on Ocean Isle, NC. Struggled with the humidity. Was off the pace by 7 minutes on the total time. Need to work the next couple weeks on the injuries and go back to my original strength training. Felt a huge breakdown in muscle strength after 13 miles this time.
|
| Asics Nimbus 11 Miles: 17.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rode 35 miles with Sarah. Pick-ups for 15 minutes at 21-25MPH. Recovery ride for me after the tough 17 on Wednesday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Recovery day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Ran 2.5 to break up the cob webs in the legs prior to the 7 hour ride back home from Ocean Isle. |
| Asics Nimbus 11 Miles: 2.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Race: |
Peachtree Road Race (6.2 Miles) 00:42:03, Place overall: 700, Place in age division: 18 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.20 | 0.00 | 6.20 |
| Ran the Peachtree Road Race this morning. 42:03 time. |
| Asics Nimbus 11 Miles: 6.20 |
|
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Swam with Sarah this morning. Good recovery swim after running the Peachtree and the 4th parties. 2900M's. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swim again this morning. 2850M's. Going to the doctor about the Achilles' today then hitting weights. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.05 | 0.00 | 0.00 | 2.50 | 6.55 |
|
Wednesday Track.
1200M @ 4:24-hit it.
1000M @ 3:37-hit it.
800M @ 2:52-hit it.
600M @ 2:08-hit it.
400M @ 1:24-2 seconds too fast.
Ran track with all the fast ones this morning. Bob, Ann Marie, Rebecca, Amy, Stacy and Ken.
Was not feeling it on the warm up and the run to the track but after the first 400M of the 1200M I go the mojo and pace. |
| Asics Nimbus 11 Miles: 6.55 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Rode 20 miles last night with Ann Marie, Amy, Susan, Hokan & Ken. Temperature was 97 and sunny. Hot, long ride even for 20!
Swam this morning with the group tapering for the Chattanooga Tri on Sunday. Got to sleep in an extra half and hour.
500M WU
5 X 200M on the 3:10's
4 X 100M on the 1:35's
100M Cool Down
Leg conditioning at lunch. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 mile run through Alpharetta @ 5:20AM with Bob, Hokan and Calvin. Pace was at 8:08's. Comfortable, conversational pace. Injuries still plague me, but continue to stretch and strengthen the areas. |
| Asics Nimbus 11 Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 149.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rode 38 miles with Sarah at 7:15AM. The workout was was hers with 4 X 10 minute pick ups. Part of her training for Nationals in October. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| Tempo run this morning. Injuries are still plaguing me, but after a decent warm-up the stiffness subsides. Ran the tempo with Bob. Contemplating easing back to a 3:15:00 marathon for Chicago. Will train for a 3:15:00 for the next 30 days to see if the paces are more tolerable on the injuries. No need to push myself since Boston is the goal again to get another PR. |
| Asics Nimbus 11 Miles: 6.00 |
|
| Night Sleep Time: 7.23 | Nap Time: 0.00 | Total Sleep Time: 7.23 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Master's Swim this morning. Swam with Jeff and Melissa.
100M Warm up
150M Fist
100M Catch-up
100M Single Arm
100M Smooth
3 X's
3 X 100M @ 1:50
4 X 50M @ 1:00
5 X 100M @ 2:00
4 X 100M @ 1:55
3 X 100M @ 1:50
200M @ < 3:30
100M Cool Down
Ended up leading the whole workout in the front.
Upper body conditioning at lunch.
|
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.15 | 0.00 | 3.13 | 0.00 | 7.28 |
|
Track continues to plague me. It is no longer fun and hitting the times continues to be a struggle on my part mentally and physically.
5 X 1000M's @ 3:37 with 400M R.I.
Was coming in at 3:43 to 3:48. Very sporadic.
May walk away from track and add another tempo run for the same distance its place with a few hill repeats.
Leg conditioning at lunch. |
| Asics Nimbus 11 Miles: 7.28 |
|
| Night Sleep Time: 6.08 | Nap Time: 0.00 | Total Sleep Time: 6.08 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Master's Swim this morning. Swam with Jerry, Seth and Jeff. 1:15 minutes. I cut the swim short due to the 20 mile run tomorrow morning. Need to save some energy for this one. |
| Night Sleep Time: 6.17 | Nap Time: 0.00 | Total Sleep Time: 6.17 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.00 | 0.00 | 0.00 | 20.00 |
|
Weight started at 153.0 out the door. Ran 20 miles with Bob. For the first 10 miles we were joined by Calvin and Evan. 1:23:53 for the first 10 miles @ 8:23's. The second 10 miles Hokan joined Bob & I. Finished with a negative split of 1:21:56 or 8:11/mile. Mile 17 to 19.5 were mentally tough. Hokan kept in front of me and I focused on form and stride. Weight ended at 148.5. |
| Ascis Nimbus 11-RED Miles: 20.00 |
|
| Night Sleep Time: 7.58 | Nap Time: 0.00 | Total Sleep Time: 7.58 | Weight: 148.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rode 45 miles with Sarah, Susan, Michelle and Stacey. 2.5 hours. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
|
Tempo run:
2 miles EZ
3 miles at ST pace
1 mile EZ
Ran the tempo with Bob and Jay. |
| Asics Nimbus 11 Miles: 6.00 |
|
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Master's Swim:
150M EZ
200M Side Kick
10 X 25 Power Kicks underwater
4 X 50M reducing stroke every 50
3 X 100M’s on the 1:50: hitting on the 1:30's
3 X’s 4 X 100M’s
3 on the 1:50’s, hitting on the 1:30's
1 on the 2:10
200M for time: 2:52:00
10 X 25 Up and Out’s
100M EZ
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.00 | 6.00 |
| Track workout. 2 Miles warm up, 3 X 1600M's then 1 mile cool down. |
| Asics Nimbus 11 Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swim. 300 Warm up, 200M Kick, 3 X 200M Swim, 200M Pull, 200M paddles & buoy. 100M Cool down. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.75 | 0.00 | 0.00 | 14.75 |
| Brutal. That is the only word that comes to mind. 98 degrees on Friday. Got a late start out by 7:20AM. First 2 miles I was soaked. Took in fluids but could not maintain the deficit from the morning heat with out getting GI issues. Lost too much fluids from sweating. Almost 85 degrees at 8:30AM and climbed. Need to start earlier for the 20 mile run on Friday. Today it topped 102 degrees, 110 + with the heat index. |
| Ascis Nimbus 11-RED Miles: 14.75 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Even with loosing a lot of body water yesterday still hovering at 152 lbs. Ran 4 miles EZ this morning before dawn. With the temps over 100 degrees the night did not cool things off too much. Stretched for over 45 minutes and drank fluid all day to rehydrate from yesterday. |
| Asics Nimbus 11 Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 152.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 5.00 | 0.00 | 6.00 |
| Temps on Sunday were 103+ degrees. Decided to stay inside for the tempo run. Though it was cooler at the gym the pace made it difficult to breath. 1 mile EZ @ 8:00 pace then increased to an average of 6:49 for the 5 miles on the Wood Way. Ran with Ann Marie who had a 45 minute run at 7:45's. Made the time go by faster knowing that some one I knew was suffering on the dreadmill along side me. |
| Asics Nimbus 11 Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Master's Swim:
200M EZ
400M of Drills
100M-Catch
100M-Drag
100M- Single Arm
100M - Fist
4 X 50M decreasing stroke count every 50M
4 X 200M
2 X 200M on the 4's
1 X 200M on the 3:50
1 X 200M on the 3:30
9 X 100M
Decreasing the time by 10 seconds every 3, starting at 2:oo's.
20 X 50M
Decreasing the time on sets of 5 by 5 seconds.
100M Cool Down |
| Night Sleep Time: 6.58 | Nap Time: 0.00 | Total Sleep Time: 6.58 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.50 | 4.50 |
|
Worst run of this training season. Track this morning. No sleep, very tired, busy day at work and to add to it I am disliking track more and more.
Had 2 X 1200M & 4 X 800M's. I was able to hold 0:04:30's on the 1200M's but on the first 800M I blew up. It might have been all the factors involved above plus th 80 degree temperature with no heat at 6AM.
I made the decision just to stop right then and there to insure no injuries. I ran 2 miles back to the gym and called it a day.
|
| Ascis Nimbus 11-RED Miles: 4.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran 3 EZ miles this morning and stretched for 30 minutes. Started to prepare for tomorrow's 20 mile run. Heat Index is 104 degress today and 105 tomorrow. Another sweat fest. |
| Asics Nimbus 11 Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.00 | 0.00 | 0.00 | 20.00 |
| Woke at 3:50AM and ate a PBJ sandwich, cup of coffee and 10 oz of Gatorade. Dropped a gallon of Gatorade at the parking lot off the Big Creek Greenway which will be mile 11. Headed over to the gym by 5AM to start the run. Bob, Jay & Evan left 3 minutes prior to Todd and I for the 15 miles. Todd and I caught them at mile 8 which means the pace was a little fast. Finished the first 15 at a 8:07 pace. I was running 20 so I refueled and headed out for the last 5. Finished 20 in 2:40:33 at a 8:01 pace. A heck of a lot better than the track workout on Wednesday. |
| Ascis Nimbus 11-RED Miles: 20.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Recovery Day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rode 41 miles with Sarah. First time on her bike in two weeks after being in Boston with our daughters. Good ride. Very hilly terrain. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 7.00 | 0.00 | 8.50 |
| Tempo run this morning. Ran with Ann Marie. She had a 7 mile tempo at 7:45's. I laid out a course of rolling hills outside. She has been running these runs on the treadmill, but I told her she needed to get on the road more. I had a 8 mile run at 7:03's but decided to bag the pace to run with Ann Marie. I need to test the new Puma trail shoes and write up a report to Puma before the end of the week. Will do a few 3 mile trail runs during the week to test out the shoes. I have been wearing them and they feel responsive but until I hit the trails I won't know how responsive they are. Back to the tempo. Ann Marie was apprehensive about the pace, but we averaged 7:35's for the full 7 mles. It was muggy out, but a little cooler than normal. Mid-70's. |
| Ascis Nimbus 11-RED Miles: 8.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 150.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Swam this morning 2100 meters. Ran 5 miles EZ after the swim at a 8:30 pace. |
| Ascis Nimbus 11-RED Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| Track workout this morning. Humidity made the air thick. I got to run 6 X 800M's. Ann Marie, Rebecca, Bob, Jay and a newbie, Jessica ran. For the program I had the 800's in 2:58's. Was below the time on each of them and more close to 2:52. Still waffling on the time I should hit Chicago in. Need to think BIG since I have Boston training that will start 2 months after Chicago and my goal is to PR again at Boston. I guess that said what I should do in Chicago then. |
| Puma RoadRunner 4 Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. Fitness day. Swam Master's this morning. 3200 meters. Weights at lunch. Running 13 miles at MP + :15 in the morning. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
|
Ran flats to get the feeling for Chicago. I was all over the board in pace.
| Mile |
Time |
| 1 |
0:06:41 |
| 2 |
0:07:28 |
| 3 |
0:07:19 |
| 4 |
0:07:15 |
| 5 |
0:07:38 |
| 6 |
0:07:41 |
| 7 |
0:07:29 |
| 8 |
0:07:37 |
| 9 |
0:07:20 |
| 10 |
0:07:49 |
| 11 |
0:07:19 |
| 12 |
0:07:34 |
| 13.1 |
0:07:09 |
| Total |
1:36:19 |
| Pace |
0:07:20 |
Average should have been 07:41's. Need to incorporate the flats in a little more in order to be able to manage pace. Note: Mile 10 was a refueling stop. Filled up the bottles and took off again. Bob ended up having a good run. He looked strong and held the pace even with me at his heels and then passing him. He never deviated. |
| Ascis Nimbus 11-RED Miles: 13.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rode with a group of 5 cyclists Sunday morning. We rode ~35 miles easy. Enjoyable ride. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
|
Tempo run. Ran at lunch. The kids started another school year this morning and I stayed home to see them off.
2 Miles EZ
3 Miles at 6:34's
1 Mile EZ |
| Ascis Nimbus 11-RED Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| Swam an hour for a total of 2100M's. After the hour put the shoes on and went for an EZ run to loosen the legs up for track tomorrow. |
| Ascis Nimbus 11-RED Miles: 3.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 2.75 | 0.00 | 5.00 |
|
Track workout. We had a small army out there this morning. Ann Marie, Stacy, Amy, Bob, Darin, Shane, Phil and Ken. Everyone had their own thing going on except for Bob and I.
2 X (6 X 400's) with an RI of 1:30.
Bob was at 1:28 while I was at 1:24. For all 12 we were both consistently fast by 3-9 seconds on each one.
The temperature today is supposed to hit 98 degrees. I may ride tonight with the Reality group. 30 miles at an 19 MPH average. If it is too hot, I will bag it. |
| Puma SLC RC Pro's Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Rest day. Rode Reality Ride last night in the 97 degree heat. The heat was so bad that my Gatorade was at air temperature. Not good.
Drank a lot when I got home and hit the bed early.
Today is a rest day. Light weights and a lot of stretching at lunch to loosen up for tomorrow's 18 mile run.
The course laid out is hilly and techincal. Starting at 4:50AM. Temps are supposed to be mid 70's at the start. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.00 | 0.00 | 0.00 | 18.00 |
| Long run. 18 miles. Started at 4:50AM. Temperature was 76 degrees and muggy. Very hilly course. Average pace was 7:53's. Lost 5 pounds on the 2:22:08 run. |
| Ascis Nimbus 11-RED Miles: 18.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 148.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rode 42 miles this morning. Averaged 19.2 MPH on a pretty hilly course. In the afternoon we hiked up Amacalola Falls. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| Upper body weights then a 6 mile tempo. Felt good on the run, though the nerves had kicked in on running 4 of the 6 at 6:49's. |
| Asics Nimbus 11 Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Swam 1 hour or 2300M's then ran 5 miles with Ann Marie and Hokan. |
| Ascis Nimbus 11-RED Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 3.50 | 0.00 | 6.00 |
| Track: 1 Mile, 2 miles and then 2 X 800M. 400, 800 and 1 minute RI in between. |
| Asics Nimbus 11 Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swam only 45 minutes or 1300M with Ann Marie this morning. She was not into the full workout and though I could have done the full 3200M's I decided to bag it at the same time and hang out. Nice when you can bag a workout and not worry about. With a 20 mile run on the docket for Saturday, this was an easy decision. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.00 | 0.00 | 0.00 | 20.00 |
| Started at 5:55AM. It was pouring down rain, but with the way the weather has been in Georgia it was welcomed. Jay started 8 minutes ahead of me ay 8:10 pace. It was an out and back run. Hills and flats about 50/50. It rained for 1.75 hours of the run. I caught up to Jay at the refueling stop at about mile 16. We refueled and took off. I edged ahead and we both ended finishing strong. 20.1 miles for 2:33:34 or a 7:38 pace. Shoes were soaked but the run ended being a good run. |
| Ascis Nimbus 11-RED Miles: 20.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 149.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 10.00 | 0.00 | 0.00 | 11.00 |
| Ran on the treadmill for the full 11. Need to head to the airport. |
| Ascis Nimbus 11-RED Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Traveled to New Hampshire. Left Georgia temps were 94 degrees, landed in Boston and the temperature was 60 degrees. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pouring down rain in NH this morning. Ran 5 miles on the treadmill. No specific training, just ran at about 8's per mile. |
| Asics Nimbus 11 Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Travel day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| 3.2 EZ run. Swam with Ann Marie for an hour: 1800 meters. Nice EZ morning. |
| Asics Nimbus 11 Miles: 3.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.00 | 0.00 | 0.00 | 15.00 |
| 15 miles at MP + 20 seconds. Averaged 7:21's for the run. Felt good. Did not push too hard. |
| Ascis Nimbus 11-RED Miles: 15.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day. Going to bring the girls out on a hike. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 5.00 | 0.00 | 6.00 |
|
Upper weights this morning.
6 mile tempo run at lunch. Pace was fine at 6:48's. |
| Asics Nimbus 11 Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Master's Swim in the morning.
Leg workout at lunch. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.10 | 0.00 | 6.10 |
|
Track workout. 1K, 2K, 1K, 1K with 400M R.I.
Reality Ride Weds. Night: 27 miles averaged 20.1MPH |
| Asics Nimbus 11 Miles: 6.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Master's Swim. Swam for 1 hour. Stretched for 30 minutes. Preparing for the 20 mile run Friday morning. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.00 | 0.00 | 0.00 | 20.00 |
|
Week 6-4th 20 mile run this morning.
Planned on a negative split on the last 10 miles. Hit the 10 mile turn 2 minutes ahead of schedule. Ended up with a 5 minute split difference in the end. Run felt good, legs are sore. Total time was 2:28:01. |
| Ascis Nimbus 11-RED Miles: 20.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Stretching and upper weights this morning. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Day off. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.20 | 6.20 | 0.00 | 15.40 |
|
Labor Day: U.S. 10K Classic. A very hill course that is point to point. Decided in the morning to make it my long run for the week. Thinking of the Locomotive Half Marathon in two weeks (making this my 20 milers) I figured the more rest I can schedule the better. Ran 3 miles right before the gun went off to start the race. Over 10,000 runners participated in the 10K. I wanted to control my pace on this run because I was doing the course out and back. Finished the 10K in 44 minutes. The backend 10K was 52 minutes. Never knew the course was even steeper on the way back! |
| Ascis Nimbus 11-RED Miles: 15.40 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Light leg workout to flush out some of the toxins from the run yesterday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swam 2500M's this morning. Upper body and stretching at lunch. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 3.00 | 0.00 | 5.75 |
| Track: 3 X 1600M. |
| Asics Nimbus 11 Miles: 5.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Non-running day. 2,400 meters in the pool. Running the ATC Singleton 10 mile race tomorrow. Treating it as a training run to simualte race preperation for Chicago. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
ATC Singleton 10 Mile (10 Miles) 01:10:46, Place overall: 10, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 10.00 | 0.00 | 0.00 | 11.00 |
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| Ascis Nimbus 11-RED Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Slight pain in right calf from all things walking up the stairs! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Pain has intensified. No running. R.I.C.E. is what is on the training schedule. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Swam 2650M's this morning and upper body strength conditioning. R.I.C.E. is still being applied. If the calf is still sore tomorrow will adjust the rest of the week and only run the Half Marathon and not make it a 20 miler this weekend. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Having calf issues. Stretching, icing and resting. Sticking to the swim and strength training not too go out of my mind with less than 30 days to Chicago. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Swam only 2200 meters this morning. Light run, calf still an issue. Stretched a lot, iced, etc...Upper strength conditioning at lunch. |
| Ascis Nimbus 11-RED Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Rest day. Going to run 10 miles on Saturday and the Locomotive Half on Sunday. That is the plan, but if the 10 miles is not to be expected, I will bag the half on Sunday for rest of the calf. Never had an issue with this part of the calf before. Set up a massage with Michelle for Monday to work on it. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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The plan was to run 10 miles with Bob on the BCGW this morning. I did not tell him that I was going to meet him there because I was still up in the air if I was going to run. When I woke Saturday morning the right calf had seized up making it hard to walk. The decision was made. I went to the gym to swim instead to get some cardio in. Tomorrow is the Locomotive Half Marathon. I plan on going and running 3 miles prior to the race. If the calf does not loosen up then I will bag the race. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Locomotive Half Marathon (13.35 Miles) 01:33:35 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.35 | 0.00 | 0.00 | 13.35 |
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Got to the race start around 6AM. Signed in and ran 3 miles prior to the race. The calf was very stiff but I eased into a good cadence after 5 minutes. Ran the half. Hilly and technical. Maintained an even split throughout. The top 20 runners all ran the wrong direction after mile 4. There were no volunteers and the cones guided us this direction. Luckly the race director caught us and told us to go another direction. This added .25 miles to the run which was not compensated at the end with times. Good race. 750 runners ran the half. |
| Ascis Nimbus 11-RED Miles: 13.35 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| 15 minutes on the spin bike and 30 minutes stretching. Went in for a deep tissue massage by Michelle. Right calf is strained. I believe it is from the orthotics. Have an appointment on Friday, but I have decided to not wear them for the next weeks. Chicago is in question at this point. Will not call it until the Friday before the race. Resting, icing, stretching. Hitting the Elliptical this week to keep up the endurance. Swimming with help with the fitness. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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5AM swim. 2700 meters. No one showed for Master's this morning. Swam solo and had to improvise on the workout since there wasn't one. 15 minutes on the Elliptical and 30 minutes stretching.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Motivation and desire to run the Chicago Marathon is quickly dwindling. The Soleus Muscle strain from the orthodics has been a constant 24 hour pain going on Day 11. Doing the right things by cutting down the run to next to nothing and R.I.C.E. I have run 16 miles in two weeks and the strain is no better than the day it occured. Two and a half weeks to Chicago. It looks like I may have to bag the race and the money for the trip out there. This week I am bagging the run all together. Going to see the foot and ankle specialist on Friday. These custom made orthodics I was told would not have any effect on my gait. I noticed that they are turning my foot inward causing me to run on the ball of my right big toe which puts strain on the Soleus. I wonder if there is a money back guarantee on these orthodics. Will find out on Friday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Another solo swim. I guess the group swim at Johns Creek has disbanded. Swam 3,000 meters and go on the Ellipical for 30 minutes. Very little pain in the Soleus. Ice'd and will apply heat later. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.40 | 0.00 | 0.00 | 0.00 | 0.40 |
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30 minutes on the Ellipcial, .4 miles on the treadmill and 20 minutes on the stationary bike. Felt some pain, not major when I ran so I decided to jump off and spin. Bought a new pair of shoes for Chicago. Two weeks out. I am still holding off on the decision to bag the race. Will wait until a few days prior. My head knows I can run it, just not sure about the Soleus muscle. |
| Brooks Ghost 3 Miles: 0.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| 40 minutes on the Ellipical. Soleus pain was minimal. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Tested out the new Brooks Ghost 3. Light and responsive. The 4 miles were hard and long. Pain started to subside after 2 miles. |
| Brooks Ghost 3 Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 12.00 | 0.00 | 0.00 | 13.00 |
| Today was a test. 13 miles. I did it all on the Woodway treadmill. Not sure what was more painful the right leg issue or running on the treadmill. 1:35:00 even for 13 miles. |
| Brooks Ghost 3 Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| After 13 miles yesterday I decided to rest this morning. Heading to the gym at lunch to stretch. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.95 | 0.00 | 1.00 | 0.00 | 3.95 |
| Alarm did not go off this morning. Missed the swim workout. Ran a 30 minute tempo run with a 1 mile pickup at 10K pace. Stretched and iced. |
| Brooks Ghost 3 Miles: 3.95 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 0.00 | 4.00 |
| 2700 meter swim this morning. A 4 mile run ramping up to marathon pace at lunch. Slow going and form was off. Staying positive in hopes to run Chicago, but I have until next Friday to make the final decision. |
| Brooks Ghost 3 Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Rest Day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| Last long run going into Chicago. Leg is still an issue. If form is correct it minimizes the strain on the calf. Ran 8 on the BCGW in 0:57:19. Plan is to tuck in the middle of the pace group at Chicago and have them pull me to the finish. Going to skip track again and just rest the leg. |
| Brooks Ghost 3 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Rest |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Rest. 7 days until Chicago. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Rest. 6 days until Chicago. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Ellipical speed workout. Not the best, but go the muscles moving and firing. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 0.00 | 4.00 |
| Last run before Chicago. |
| Brooks Ghost 3 Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Traveled to Chicago. Hit the Expo and went out to lunch with Bob & Jay at Mother Hubbards. For dinner I met, Wren, Amy, Ken, Bob, Jay & Ed for dinner at Carmines. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Chicago Marathon (26.2 Miles) 03:15:34, Place overall: 1564 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| Warm morning for the start. Calf was bothering me, but since I was here now I am running. Ended up being 5 minutes off my goal time and I will take it. Tons of runners. Makes Boston look small in comparison to the amount of runners on the course at any given time. |
| Brooks Ghost 3 Miles: 26.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Hung out in Chicago with Bob and Jay. Ate breakfast at Lou Mitchells. Visited the Art Inst. and Sear Tower. Had lunch at Portillo's then dinner at Giorando's. Great day. Weather was perfect. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Traveled back home. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Recovery |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Recovery. Hit the gym at lunch to ride the spin bike and stretch. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Recovery |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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Trying to get back into it. Signed up for Boston Marathon 2011. Swam this morning with the Master's group. Got thrown into Susan's lane. X-Olympic swimmer and me not swimming for 2 weeks. Tough is an understatement.
Went to the gym at lunch to slowly get back into weights. With Chicago training I eased off weights and paid for it in injuries and pain on the course. Focusing on a lot of strength and flexibility during the off season and will continue during Boston training. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Starting back to running after a 3 week recovery. Ran a light 3.5 miles. Calf is still beat up from Chicago training and running the marathon. Going into a base mode for 5 weeks then start to build mid December for Boston. It will be a slow process which I am fine with. No speed work just runs without time, distance or pace. |
| Ascis Nimbus 11-RED Miles: 3.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Three weeks off from running. Stretching, icing and massages did not do a thing for the calf. This mornings run (EZ) aggrevated the injury and it feels just like it did 3 weeks ago. No change. |
| Ascis Nimbus 11-RED Miles: 3.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Ascis Nimbus 11-RED Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 264.47 | 573.18 | 165.59 | 14.00 | 1017.24 |
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| Puma RoadRunner 4 Miles: 51.95 | Asics Kinsei Miles: 248.47 | Asics Nimbus 11 Miles: 367.30 | Puma SLC RC Pro's Miles: 18.41 | Ascis Nimbus 11-RED Miles: 238.80 | Brooks Ghost 3 Miles: 63.55 |
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| Night Sleep Time: 714.70 | Nap Time: 6.30 | Total Sleep Time: 721.00 | Weight: 153.47 | |
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