Jogging into oblivion

Watermelon 5K

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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: 0.00 Year: 876.74
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
132.402.500.003.11138.01
Weight: 0.00
Race: Watermelon 5K (3.107 Miles) 00:21:51, Place overall: 26, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.003.113.11

My first 5K race and first race since having the pacemaker implant.  Really pushed as hard as I could throughout.  Started out a bit too fast but I didn't want to get trapped behind people. The pacemaker worked well, just think the max tracking rate can be set higher, currently at 150.  I ended up second in the 40-49 age group and 26th out of 300 total runners with no one older finishing in front of me.  I haven't completed a race in 19 months and feel this a solid result considering.  Lord willing, I'm looking forward to racing some more.

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

Nice 10 mi bike trip with my daughter (divided by 4 for run equivalent).  Strength training at 80% of max afterward.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 mi run on the trail at 9 min pace. Already hot out.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 mi run on the trail in the middle of the afternoon.  Slowed pace by about 20-30 sec per mile because of the heat.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 mi run during lunch.  Very humid.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run.  After work did complex training, which is mixing strength exercises and plyometrics.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6.5 mi before work.  Legs were flat from strength training yesterday.  Probably should have rested, but didn't run yesterday.

3.5 mi slow during lunch hour.  After years spent slinging iron, I've finally come to the conclusion that strength training at near maximum weight and distance running simply don't mix.  Strength training is a good thing, especially for older runners, but it can really make running a drag (pun intended).  So going to mess with the schedule again.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 mi easy, legs felt fresh at first then tired greatly after 6 miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run, strength training at 90% of maximum.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.000.000.003.40

3.4 mi during lunch, warmup 10 min then alternated MP 5 min with EP 5 min

After dinner completed a 30 minute total body workout with my daughter at Planet Fitness.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.502.500.000.006.00

6 mi during lunch hour, slower than EP for 10 min, then 4 x MP 5 min + EP 5 min

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6.4 mi before work, flat legs with some stiffness

3.6 mi during lunch hour, legs still lack any zip

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 mi before work, no improvement on the condition of legs, but perceived exertion was better.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Strength and plyometric workout

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

7 mi relaxed and easy before work, done in 1:03.

3.5 mi after work, easy pace with long hills.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

7.3 hot-n-tough miles, got it done

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

6.3 mi before work.  Getting hot already with a heat warning in place for next 3-4 days.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

5K during lunch.  I really wanted to blow off the run today, so I consider this a victory!

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.000.000.005.90

5.9 mi in 1:00 - Starting an experiment after reading a couple physiology studies regarding opitimal pace and distance for aerobic development.  The optimal pace is considered 50-75% of 5K pace with 65% the goal.  Based on my recent 5K that means 8:45 to 10:30 pace with 9:30 for 65%.  Faster tempo running will be done 1-2 times per week, only if I feel up to it, and only at a 20:1 slow to fast ratio. Strength training 2 times per week.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Strength training

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

10.6 mi - All done super easy with some walking breaks.  Still whipped at the end.  Feels like I have a long ways to go stamina wise and a lot of weight to lose too.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.000.000.005.40

5.4 mi - Usual morning route including some walking as right groin/hamstring has been flaring up lately.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Strength training 1 hour.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.900.000.000.009.90

6.4 mi - Morning run

3.5 mi - Lunch hour run on treadmill.  Right quad/groin is still bothersome.  Did some leg extensions and stretching afterward.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
132.402.500.003.11138.01
Weight: 0.00
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