Slow and Steady

Week starting Jul 08, 2012

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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
84.330.000.000.0084.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today, just did a 3 x Circuit: Jump Rope + Ball Crunch + Wt. One Leg Squats + Pushups, Bridges: 2 sets, Hip Hikes: 1 set

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.900.000.000.0014.90

Went out a couple times today.  Average pace in mid 8s.  Felt a bit more tired overall during second run, but nothing hurt!  Injury status: Again, just a little ache in inner right thigh during miles 3-4.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Simply tired and had no energy so mixed in some walking during today's training.  Did a circuit of ab exercises afterward. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

Feeling much better today so went for an extended lunch run outside (8:38 avg pace).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Lunch run outside.  Feeling stronger every day and only the slightest ache in right thigh once and a while.  Finally might have figured out a way to counter the effect of the several Vasovagal episodes that occur while I run.  I've found by breathing more rapidly and deeply immediately after a trigger event my heart rate and blood pressure recover more quickly.  Salt and carbs help with this on longer runs.

Completed weight training afterward, but backing off on intensity.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Started out slow and then picked up pace.  Still averaging 8:30-8:45 pace, which isn't bad given the weather.  High humidity so sweating a lot.  Starting distance overload on Friday and Saturday in prep for upcoming race.  Injury Status: Still some aches in right thigh, but not as strong or sharp as before.  Can feel it more at the push off phase.  More concentrated at the inside half, both front and back of leg.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.030.000.000.0020.03

This was difficult given the miles I already put in yesterday.  Most miles were done at 8:30 - 9:30 pace.  The humidity forced a slow down as well.  My shoes are water logged by the time I get done.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
84.330.000.000.0084.33
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