Slow and Steady

Week starting May 12, 2013

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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: 0.00 Month: 82.45 Year: 1301.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
79.450.000.000.0079.45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 mi jog and walk with kids then several supersets of typical circuit skipping rope, boxing, squats, chin-ups, and core work.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.150.000.000.0011.15

11 mi at midday all easy, took about 45 minutes until I felt my systems were in balance since hamstrings and glutes were tired from squats yesterday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

7 mi before work, very slow because the hammies were still "singing". No run during lunch to give them a brief rest.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

7 mi early before work + 6 mi during lunch hour

My running has been a slow jog for the most part this week. Legs are taking a long time to recover from squats I did over the weekend. I'm smarter these days as I don't push hard when my legs are still healing, but need to back down the intensity in weightlifting as I build on running. Also have to be careful over the next couple of weeks as this is when injury is more likely to pop up (weeks 3 to 5 of a build up).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

7 mi easy + 4 mi a bit faster with some walking breaks. Quick couple of core exercises and calf exercise following last run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

7 + 7 morning and lunch, all easy pace

Legs had just a bit more pep. Much better than early in the week. Just need to stay consistent and temper the weight training.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.900.000.000.0020.90

Slug fest, struggle, OFS, you name it.  Feet, the old dogs are barking!!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
79.450.000.000.0079.45
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