Slow and Steady

July 2018

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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
144.940.751.500.00147.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.150.000.000.005.15

5 miles while on vacation at Table Rock Lake.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.000.005.60

5.6 miles

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

7.6 miles back at home after week of vacation (9:03/mi).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.000.000.0010.04

7 miles in the morning before work (9:45/mi).

3 miles during lunch (9:07/mi).

Strength training day.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

7 miles very slow before work.

3 miles during lunch, surprisingly lively legs.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

7 miles before work (8:57/mi).

3 miles during lunch (9:17/mi).

Strength training day.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

7 miles before work (9:28/mi).

3 miles during lunch break.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

7 miles before work (9:40/mi).

3 miles during lunch (8:50/mi).

Heavy strength training (chin-ups, overhead press, weighted sit-ups, leg lifts, cleans, squats, bench press, deadlifts, calf raises)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

7 miles before work, post strength training (10:00/mi).

3 miles during lunch.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.750.0011.00

7 miles before work (9:16/mi).

4 miles during lunch, 0.75 mi fast (8:53/mi).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles slow

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.250.250.0010.00

7 miles before work

3 miles during lunch, last 0.5 mi faster.

Strength training day

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.250.250.0010.70

7 miles before work, sweaty one.

3.7 miles during lunch, last 0.5 faster.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

7 miles before work all easy paced.

3 miles at lunch easy.

Strength training day

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 miles of dedicated walking to and from dinner.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.250.250.0010.50

7 miles before work

3.5 miles at lunch, last 0.5 miles faster

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
144.940.751.500.00147.19
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