Jogging into oblivion

February 2009

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Location:

Rochester,IL,USA

Member Since:

Aug 10, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Marathon PR - 3:05 (3:06 at Boston)

Completed a dozen marathons and a handful of 50 mile ultras.

Short-Term Running Goals:

Make a come back from setbacks and build aerobic base. Pacemaker implant for Symptomatic Bradycardia in 2016.  Cardiac ablation for SVT in 2019.

Long-Term Running Goals:

Lose about 50-60 lbs. and maybe complete another marathon.

Personal:

Enjoy doing stuff I wasn't built to do.  Married with children, and two fluffy dogs. 

Has not God made foolish the wisdom of the world?  1 Cor. 1:20

Oh give thanks to the Lord, for he is good; for his steadfast love endures forever! Psalm 118:29

Miles:This week: 0.00 Month: 26.90 Year: 876.74
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
252.5514.006.003.00275.55
2130 Orange Miles: 27.80Asics 2130 Red Miles: 69.302130 Orange Blue Miles: 150.902120 Gray Miles: 27.55
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy recovery 6 mi on the treadmill + some strength training

2130 Orange Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.300.000.000.0014.30

AM: Treadmill progression run of 7 mi down to 7:10 pace @ 2.5% incline.

PM: Easy run of 7.3 mi over a hilly course.  Temps are falling again and it was getting windy.  I'm a little disappointed in this run because I ran this route faster 2 weeks ago and my legs continued to be sluggish on the hills.  I had to slow down several times for black ice, but I still don't like the results this time around.

Asics 2130 Red Miles: 7.302130 Orange Miles: 7.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.001.001.0012.00

AM: Easy treadmill run of 5 miles progressing to a 2.5% incline + Strength training.

PM: Bone chilling cold outside so it was treadmill time again.  Ran easy 3 mi then picked up the pace to MP 1 mi + TP 1 mi + 10K pace 1 mi then finished off with 1 mi easy.  All done at 1-1.5% incline. 

I'm out the rest of the week on a trip with the Mrs.  I will update my mileage when I get back.  Have a great week.

Asics 2130 Red Miles: 5.002130 Orange Miles: 7.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.005.000.0012.00

First morning in Acapulco, Mexico.

I ran a total of 12 mi on the hotel treadmill with 5 mi @ TP (6:20-6:30).  We spent the rest of the day with friends lounging around the pool and beach.

2130 Orange Blue Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran an easy 7 mi before heading off with a group for snorkeling.

2130 Orange Blue Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0011.000.000.0015.00

Ran 15 mi total with 11 mi @ PMP (6:53 avg).  We went exploring today to check out shops and then took in a sunset boat cruise.

2130 Orange Blue Miles: 15.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

I'm back from our trip to Acapulco.  The weather (90 and sunny) and scenery were simply awesome.  What an experience.

Ran an easy 15 mi on the bike trail (7:40 avg).  The weather is great here as well.  I wore shorts and a t-shirt!

2130 Orange Blue Miles: 15.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

AM: Easy 4 mi

PM: Recovery run 6.2 mi around the lake.  Windy and colder.  Legs felt really flat.  I'm bummed out because we're expecting 5-6 inches of the white fluffy stuff this Friday night, which means more than likely no long run outside on Saturday.

Asics 2130 Red Miles: 4.002130 Orange Blue Miles: 6.20
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.000.000.009.80

Sloppy 9 mi run outside at an easy pace (8:00 avg).  I had to keep making detours because of water over the trail.  I had to run on railroad tracks a couple of times.  That can be a bit tricky.

2130 Orange Blue Miles: 9.80
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.300.000.000.0018.30

Decided to go long today since a snow storm is rolling through tonight.  Made this a depletion run so I didn't have anything to eat before or during.  Just took it real easy because the body didn't want to go and I'm lacking sleep as well (8:06 avg).  One problem I'm having is keeping my forearms and hands warm in cold temps (below 30).  Anything over 15 mi and I can feel them become dangerously cold.  I wanted to go 20 mi, but I cut it short because my arms were becoming painfully numb.  As always, advice is welcome.

2130 Orange Blue Miles: 18.30
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.752.000.000.0011.75

We received nearly 8 inches of snow last night so I ran on the mill.  Ran 1 hour easy then did 2 mi at PMP finishing the last 2 mi easy again (7:41 avg @ 1-2.5% grade).  Overall, a solid week considering I ran only 5 days. 

Asics 2130 Red Miles: 11.75
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

AM: Slow run of 4 mi + Strength training

PM: Glorious 7.2 mi run around the lake (7:25 avg).  Sunny with temps in the 30s.  Legs felt sluggish again at first, but I kept pushing and they finally caught stride.  I plan to start working in speed training this week.

Asics 2130 Red Miles: 4.002130 Orange Blue Miles: 7.20
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.002.009.00

Eased into some speedwork on the treadmill this morning before work.  I ran easy 2 mi to warmup then did 4 x 3 min at 5K pace with a 4% grade while jogging for 3 min on the flat as the rest set.  Finished with 4 mi at easy pace with a 1.5% grade.  Overall, a little bit of a shock to the system, but I need to keep it under control because this is usually the time of the cycle (6-10 weeks out from a race) where I get injured.

Asics 2130 Red Miles: 9.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.800.000.000.007.80

Slow to easy 8 mi run (8:17 avg).  I felt really good and would have went further, but duty calls and I've already stretched the idea of "lunch hour" run.

2130 Orange Miles: 7.80
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.750.000.000.0014.75

AM: Easy paced 7.25 mi run incorporating some hills (8:17 avg) + Strength training.

PM: Easy 7.5 mi run outside over a very hilly course (7:52 avg).  Sunny with temps in the teens.  I took the advice of my fellow bloggers and adding some clothes and g-pa's old wool mittens to my outfit.  The additions made a huge difference.  Thanks for the advice Dave, Jeff, and Bill!

Asics 2130 Red Miles: 7.252130 Orange Blue Miles: 7.50
Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.000.0015.20

Easy out and back run on the trail.  Added 6 x 30 sec pickups during the last half.  Cloudy, windy, and temps in mid-20s.  Everything felt "ok", but I was fading quickly the last half hour.  Clothes were getting heavy and so were my legs.  I still ran a negative split though.

1:59:14 - 7:51 avg 

2130 Orange Blue Miles: 15.20
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.050.000.000.008.05

Ran 8 mi on the TM incorporating 3-6% grade hills during the last half of the run.  Planned to go outside, but didn't want to deal with 30-40 mph wind gusts.

1:07:00 - 8:22 avg

2120 Gray Miles: 8.05
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.000.0015.20

AM: Jumped on the treadmill and worked up to an easy paced run incorporating several 4-6% grade hills during last half.

7.5 mi 1:00:25 - 8:03 avg

PM: Ran a standard mostly flat out and back during the lunch hour.  Sunny with temps in the 20s.  After last week's "speedwork" my body dished out indications that it's not ready for hard intervals (sluggish legs the whole week, tendon aches, trouble climbing stairs, etc.).  Therefore, I'm changing plans and going the endurance route with some pickups or pace runs if it feels right.  I'll revisit hard intervals later or might give them a try every 2 weeks.

7.7 mi 1:00:00 - 7:48 avg

 

2130 Orange Blue Miles: 7.702120 Gray Miles: 7.50
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Got up at 5 am and ran over a moderately hilly course.  I cut it a little short because it took me too long to get ready to run and I didn't want to stroll into work late.

1:37:30 12 mi - 8:07 avg

2120 Gray Miles: 12.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Mostly flat out and back.  Forced myself to keep it easy as my right adductor magnus has been getting tighter at the end of a run.  Everything felt great until the last mile or so.  I'll just roll with it as it's not really painful, but bothersome.  Beautifiul day for a run.

1:13:00 9 mi - 8:07 avg

Late PM:  Core training

2130 Orange Blue Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM: Easy flat run on the TM + light lower body strength training.  The cold and rain/snow are moving through my area again.  Yesterday was sunny and upper 50's!  Oh well, almost there.  My adductor wasn't an issue during the run, but was a little dull after icing and walking into work.

1:00:00 7 mi - 8:34 avg

PM: More of the same.  Since I'm running ELP, I thought it was only fitting that I jam to ELP.

1:01:00 7 mi - 8:43 avg

Asics 2130 Red Miles: 14.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Still playing it safe and did a recovery run outside.  I was lamenting to myself about my pace until I looked straight up and noticed someone in a wheelchair with no legs.  I said "hi" and then proceeded to shrink to about two inches tall.  I need a better perspective and be thankful for just being able to run.

0:58:52 7 mi - 8:25 avg (moderate hills)

Asics 2130 Red Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

Long and easy with a couple breaks for water.  Felt tired at the end, but not beat down like I usually do.  Interesting results.

3:00:00 21 mi - 8:34 avg

2130 Orange Blue Miles: 21.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
252.5514.006.003.00275.55
2130 Orange Miles: 27.80Asics 2130 Red Miles: 69.302130 Orange Blue Miles: 150.902120 Gray Miles: 27.55
Weight: 0.00
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