Slow and Steady

Week starting Feb 08, 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:

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
63.052.000.000.0065.05
2130 Orange Blue Miles: 49.30Asics 2130 Red Miles: 15.75
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
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
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
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
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
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.052.000.000.0065.05
2130 Orange Blue Miles: 49.30Asics 2130 Red Miles: 15.75
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