Jogging into oblivion

Dam to Dam 20K

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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
299.043.2519.031.87323.19
2130 Orange Blue Miles: 129.892140 Red Miles: 119.222120 Gray Miles: 59.05Barefoot Miles: 2.60Asics Bandito Miles: 12.43
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM: Ran 7 mi on the TM.  Couldn't sleep so I was up at 4 this morning.  I kept thinking about what I did wrong at my job.  I wasn't let go because of performance reasons, but already starting to blame myself for getting released and putting my family through this stress.  I'm very fortunate in many ways, but still like to really hammer on myself.  I don't give myself any middle ground, it's either pass or fail, thumbs up or thumbs down with me you know?  I just have to keep Jon's advice and wail on with my running.

PM: Very easy 2 mi with my oldest daughter and then a faster 2 mi aftwerwards.  Finally got the old resume updated.  I think it's good to go. 

2130 Orange Blue Miles: 7.002140 Red Miles: 4.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Just an easy 15 mi on a bike trail.  Perfect weather day.  Ran a bit faster at the end, with the last 0.5 mi the hardest.  No orthotics.

2140 Red Miles: 15.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.000.0012.60

AM: Ran 7.2 mi on a bike trail.  I didn't want to get up this morning, but it needs to be done.  Legs feel pretty good, but plan to still take it easy this week and surge only when the body wants.  Mentally I'm struggling a bit.

PM: Easy 5.4 mi around the lake.

2120 Gray Miles: 7.202140 Red Miles: 5.40
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.000.0011.60

AM: Simple 6.2 mi run around the park this morning. Great weather. Problem was I had an old Beatles tune going through my head and it was driving me crazy. The tune was "Maxwell Silver Hammer" from Abbey Road. Don't get that one stuck in your brain!!

PM: Ran 5.4 mi around the lake.  Slow jog!!  My mind was wondering and thinking about job and family.  Just wanted to get the run over with type deal.

2120 Gray Miles: 5.402140 Red Miles: 6.20
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.450.000.000.0013.45

AM: Just keep plugging away and ran 8.2 mi around the lake before the rain moved in.  Body felt like moving a bit faster this time, so I let it go.  With no job my schedule is out of whack and mentally I'm struggling to just get out and move.  I have to get back to my former running schedule.  Part of me just wants to park it on the couch and drink beer.  I'm hoping these feelings pass soon.

PM: Raining outside so ran 4 mi and then walked the rest on the TM.

2130 Orange Blue Miles: 13.45
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 6.15 mi around the lake.  Lower outside of right foot hurt the first mile and then went away as the run progressed.  I'm sure it will hurt after the cooldown.  I remember having this problem when I ran without orthotics.  Today I wore orthotics.

PM: Easy 5.85 mi.  Foot is a little sore afterward.  No orthotics.

2120 Gray Miles: 5.852140 Red Miles: 6.15
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ran 12 mi out and back from home.  Weather was sunny and humid.  Right foot problem was tender first 2 miles and then went away as the run progressed.  Other than that just a lot of thought about the biomechanics of running.

2140 Red Miles: 12.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Ran 13 miles around the neighborhood early this morning.  Cool and very windy day here.  I wanted to go a bit further, but had to dash back home to get ready to go to kid's sporting events.  Not a big deal.  Plenty of weekends for really long runs.

2140 Red Miles: 13.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.500.0013.10

Ran 13.1 mi out and back from my house with the last 0.5 mi ran harder.  Amazing how much distance you can cover while running in the city.  I'm use to bike trails where you kind of lose that sense of how far you've gone.

2130 Orange Blue Miles: 13.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.500.0013.00

Another out and back on the bike trail.  Legs were tired, but strangely felt better towards the end.  I'm sure the strong tail wind helped.  Ran the last 0.5 mi harder.

2140 Red Miles: 13.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.501.251.250.0013.00

AM: Kind of complicated run to describe since I started doing some speedwork. Here's the breakdown: Easy 3 mi + MP 1.25 mi + Walk 0.25 mi + Easy 1.5 mi + TP 1.25 mi + Walk 0.25 mi + Easy 1.5 mi

PM: Real easy 4 mi on the TM + stretching while watching the PBA on the tube.  I need to dust off the old ball and go bowl a few games.

2130 Orange Blue Miles: 9.002120 Gray Miles: 4.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.072.000.000.0013.07

AM: Nothing fancy....same time, same channel.  Followed by some stretching.  Legs felt tons better afterwards.

PM: Easy run for the most part with 2.0 mi a little slower than MP.  Perfect running day with full sun, light wind, and low 60s.  Running a 20K at the end of this month with a goal to break 1:18.

2130 Orange Blue Miles: 6.572120 Gray Miles: 6.50
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

AM: Ran the last 0.5 mi very hard and then 0.6 mi in KSOs.  Not much else to report.  Still career searching.

PM: Easy 3 mi with no watch.  Had to clear my head for a bit. 

2130 Orange Blue Miles: 8.402120 Gray Miles: 3.00Barefoot Miles: 0.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Ran 16 mi on the bike trail.  Very windy and colder.  Started to stiffen up a little at the end.  Glad this run was over.

2130 Orange Blue Miles: 16.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.640.000.000.0014.64

AM: A simple 7.3 mi trot around the lake before breakfast.

PM: Ran 7.3 mi before lunch.  Changed to KSOs for last mile.

2140 Red Miles: 13.64Barefoot Miles: 1.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.002.350.2515.00

Ran 15 mi out and back on bike trail. Warm and windy day. Mixed in 3 intervals during the last 6 miles.

2130 Orange Blue Miles: 15.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.580.000.000.0013.58

AM1: Got up really early due to poor sleep and ran 6 mi on the TM.  Last mile was in KSOs.

AM2: Ran 7.58 mi right after men's breakfast at church.  Felt crummy, but wanted to get it done early due to the high winds expected later.  All done easy 8-9 min pace.

2120 Gray Miles: 5.002140 Red Miles: 7.58Barefoot Miles: 1.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

AM: Very tired this morning and really lacked motivation.  But threw on the old shoes and told myself I would take it really easy as a way to trick myself into getting started.  I know once those first three miles are done then everything starts to flow.  Ended up running 8.1 mi mixing in 5 x hill bounds.

2120 Gray Miles: 8.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.000.000.000.0024.00

Did a typical out and back on a bike trial.  Carried water and took down one gel at the half way turn.  I really enjoy getting out of the city and running in the prairie.  Nice and quiet with an occasional cyclist.  Easy 8-9 min pace throughout.  Kicking around the idea of doing an ultra.  Plenty of time to train these days.

2130 Orange Blue Miles: 24.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.380.001.501.1211.00

Woke up extremely early again and couldn't fall back to sleep.  So why not get up and run!!  Ran 11 mi mostly really easy with some intervals, 1 x 1.5 mi @ TP and then 3 x 600m @ IP near the end.  Walked the recoveries.  Not being very scientific and just trying to mix things up and enjoy myself.

2140 Red Miles: 11.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.120.000.000.008.12

AM: Easy 8 mi before heading off for an all day zoo trip with the family.

2130 Orange Blue Miles: 8.12
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.500.0012.25

Easy run with some of it on forest trails.  Ran the last 0.5 mi faster.  Cutting back this week to freshen up a bit for the 20K this Staurday.  Then ramp miles up again in preparation for my first ultra, the Minnesota Voyageur 50 at the end of July.  That's my plan, but we'll see what the Lord has in store.

2140 Red Miles: 12.25
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Out and back on a trail.  Felt tired and hungry at the end.

2120 Gray Miles: 10.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 mi this morning with several hill bounds.  Very good weather.  I had more energy today after participating in the family feast last night.  I prepared spicy BBQ chicken, garlic-cheese biscuits, and roasted plantains.  Perfect combo of sweet and hot.

2130 Orange Blue Miles: 6.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 mi.  Can't call it a pre-race "shake out" run because I haven't done serious interval work in a long time.  Therefore, tomorrow's 20K will be very interesting from a mental standpoint.  Can I "go with no blow" after practicing only pure endurance?

2120 Gray Miles: 4.00
Weight: 0.00
Comments(1)
Race: Dam to Dam 20K (12.43 Miles) 01:17:50, Place overall: 71, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.0012.430.0015.68

Finished the Dam to Dam 20K this morning and achieved my goal of a sub 1:18.  My gun time was 1:18 and I was so darn giddy after seeing the clock I forgot to turn off my watch until 5 minutes later.  My chip time was 1:17:50 and here are my splits via my watch: 6:31, 6:04, 6:17, 6:15, 6:22, 6:12, 6:11, 6:22, 6:08, 6:05, 6:21, 6:06, and 2:56.  I’m shocked how well I ran this race because I had serious doubts with the mental drag from my job loss, some weight gain since Boston, and no serious interval work.  I simply didn't think I had my head screwed on right to actually do what I set out to do.  I warmed up with an easy 3.25 mi and drank only water before the start.  The first mile was a little slow because of the typical crowded start and the only reason I hit 6:20s throughout the race was due to the hills.  My body felt a little awkward with the pace at first, but I just focused on the engine, keeping the upper body relaxed, and my breathing under control.  During the first 8 miles, I kept thinking Mr. Bonk was going to catch up with me and demand payment.  Hard to explain, but right around mile 9 something clicked over and my energy level shot up.  I just rolled my eyes back and let the body go while keeping my breathing within the zone.  I earned my first award for my age division place.  I still can’t believe it.  

2130 Orange Blue Miles: 3.25Asics Bandito Miles: 12.43
Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
299.043.2519.031.87323.19
2130 Orange Blue Miles: 129.892140 Red Miles: 119.222120 Gray Miles: 59.05Barefoot Miles: 2.60Asics Bandito Miles: 12.43
Weight: 0.00
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