Slow and Steady

April 2015

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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:

Improve consistency and build aerobic base. Pacemaker implant in 2016 for Symptomatic Bradycardia.

Long-Term Running Goals:

Lose about 50-60 lbs. and sub 3 marathon.

Personal:

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: 7.60 Month: 98.80 Year: 1137.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
216.970.000.000.00216.97
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

8.6 + 5.4 miles

Getting back at it after an illness again.  Running all these really easy with some walk breaks mixed in when it felt right.  My consistency has been lacking for too long.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

7.1 + 6.0 miles

Morning and lunch hour combo again.  All really easy with some walking breaks.  High humidity in the air and thunderstorms all around.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 mi - During lunch hour:

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 mi - On the treadmill before heading to the St. Louis Zoo with the family.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.070.000.000.0012.07

12 mi - Fantastic run outside before heading to track meet to help judge.

Our daughter Emma got first place in the shot put! Threw 27' 11 3/4"!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.100.000.000.002.10

3 super sets: 0.5 mi barefoot run + weights lower body + various plyometrics

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.300.000.000.0014.30

8 mi + 6 mi

Morning and noon combo, kept at an easy pace except last bit which was a little faster.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 mi

Easy run during lunch hour.  Legs a little sore, but cardio is feeling really good.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

8 mi + 6 mi

All done at a very easy pace (8:55 AP).  Perhaps the "Slow Running Blog" would better suit me.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 mi

Lunch hour run.  Great weather. Easy does it.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 mi

Easy run before work with a couple walk breaks.  Not feeling "it" this morning, but not surprised since I'm increasing volume aggressively.  Great weather.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

9 + 5 mi

All easy running.  Did some weight training after second run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5 + 5 mi

Usual combo, but shorter distance breaking into two-a-days more often.  Followed second run with a couple sets of leg raises and hypers.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 mi

Only run was over lunch hour followed by a couple sets of heavy deadlifts.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

9 + 5 mi

Easy paced morning and lunch runs scheduled for today. Forgot socks for the lunch run so pushed down my dress socks and rock 'n' rolled.  Real nice.  Did a couple heavy sets of excercises afterward.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5 + 5 mi

Morning and lunch again. Why does the 20-30 minute part of a run just suck?  Anyway, down about 4 lbs since starting to run more about 3 weeks ago.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 mi

Made the mistake of eating lunch and then going for a run. Felt miserable during first hour. Frequent belching was screwing up my breathing as well.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 mi

Ran on the trail while my daughter was at volleyball practice.  Last 0.5 mi barefoot on a soccer field.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 mi

One run after work (9 min average pace). Found a possible fix to the frequent belching during running I've had for several years, but more experimenting needed.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.000.006.80

6.8 mi

A lunch run in perfect weather.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

8.6 + 5.4 mi

The usual morning and lunch combo.  All easy paces, starting out super slow and building speed from there.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

6.5 + 5 mi

All slow and easy. Not ready for any faster paces. Losing bodyweight comes first.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
216.970.000.000.00216.97
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