| Location: Senoia,GA,United States Member Since: Aug 01, 2015 Gender: Male Goal Type: Local Elite Running Accomplishments: I started running in Junior High School. I loved running cross country and PR'd my 5k with an 18:33 when I was 15. Since then running has been a pass time and not a sport with a goal, until now.
Marathon PR: St George Marathon, St George, UT, 3:15:41 (2nd marathon, 2015).
Half Marathon PR: Bryce Canyon Half Marathon, Bryce Canyon, UT, 1:32:34 (2015).
15K PR: Peachtree City Classic, Peachtree City, GA, 1:07:34 (2011)
5k PR: Cedar City, UT, 18:33 (2000).
Running long distance team relays (Top of Zion, Red Rock Relay,etc.) has become my main motivation for becoming faster. Short-Term Running Goals: 1. Qualify for Boston with room to spare (sub 3:00:00).
2. 1:25:00 Half Marathon.
3. Sub 18:00 5k.
4. Join a running club. Long-Term Running Goals: 1. Sub 2:40:00 Marathon.
2. 1:16:00 Half Marathon.
3. 17:00 5k.
4. Long term major injury free running. Personal: I'm married to an amazing woman, Tasha, who surprises me daily with her dedication to things that she loves. She enjoys running with me and it makes it so much more fun to have a training partner.
I have 2 beautiful boys who bring an incredible amount of joy to my life and I look forward to running with them when they get older.
I enjoy any type of physical activity, especially outdoors (treadmill running is one of the worst things on this planet). Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 327.40 | 79.35 | 13.00 | 2.00 | 0.00 | 0.00 | 0.00 | 421.75 |
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| Saucony Triumph ISO Miles: 203.55 | Asics Gel-Nimbus 15 Miles: 80.10 |
|
| Night Sleep Time: 232.50 | Nap Time: 7.60 | Total Sleep Time: 240.10 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Bryce Canyon Half Marathon (13.1 Miles) 01:32:25, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| New PR. Bryce Canyon Half Marathon! I started out a little too fast which resulted in a bit of a drag at the end but I cut 2 minutes off of my Half Marathon PR.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.90 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 5.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.90 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.40 |
| A long hot, humid run in Panama. I started at 6am and then temperature was already 80 F with 89% humidity. It was so hot that I was pouring sweat like a faucet by the end of mile one. I typically don't drink much, if any, while running but it was so incredbly hot that I drank 20 ounces throughout my run. Other than the heat, the run was pretty good. I felt strong until the last few miles when I started struggling through exhaustion.
You can see by my pace how difficult that last few miles were. I ended up cutting my run 2 miles short because I was out of water and couldn't handle the heat anymore.
| 1 |
8'18" |
45% |
| 2 |
7'39" |
14% |
| 3 |
7'32" |
8% |
| 4 |
7'21" |
0% |
| 5 |
7'30" |
7% |
| 6 |
7'38" |
13% |
| 7 |
7'43" |
17% |
| 8 |
7'45" |
19% |
| 9 |
7'35" |
11% |
| 10 |
7'51" |
23% |
| 11 |
7'58" |
29% |
| 12 |
7'59" |
29% |
| 13 |
8'11" |
38% |
| 14 |
8'03" |
32% |
| 15 |
8'10" |
38% |
| 0.39 |
9'29" |
100% |
|
| Night Sleep Time: 7.00 | Nap Time: 3.00 | Total Sleep Time: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| It's been about a week since I last ran because sickness has plagued my home this week. My wife, kids and I have all been sick (croup, strep throat, colds, ear infections, etc.) so we've been taking every opportunity to sleep. This was supposed to be a nice easy get back into the groove run but turned into a little more than that because it was such a nice cool morning on the Elliott Bay Trail in Seattle. What was supposed to be an easy 8 miler turned into a 16 mile joy run (the decision to swap out my long run tomorrow with my shorter run today was made at mile 4).
I started out with a really easy 3/4 mile warm up to get to the running/biking trail and a cool down on the same stretch of road.
I created my route as I went, with a brief overview of a map prior to taking off, (which I do pretty often in random cities because I find it entertaining and a bit adventurous), so I found myself at a couple of deadend streets and uncrossable railroad tracks. At mile 9 I even passed a tie-dye hippy riding his bike with no hands while playing his guitar and singing. It made for a nice chuckle.
All together it was a really good run. I was very well rested so fatigue didn't play a role at all. I felt a slight tinge of tightness during the last mile or so but overall felt strong and didn't struggle at all to maintian pace.
Todays Stats Below:
1: 7'31"
2: 7'23"
3: 7'23"
4: 7'23"
5: 7'37"
6: 7'38"
7: 7'36"
8: 7'42"
9: 7'54"
10: 7'21"
11: 7'26"
12: 7'51"
13: 7'26"
14: 7'31"
15: 7'53"
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| Saucony Triumph ISO Miles: 16.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I can't complain about the scenery But my legs are a bit tired. I ran down a bike trail that paralleled the Missouri River. It was a really nice peaceful running trail. It took about 3 miles to warm up but once I did I felt great and held marathon a for about 2 miles before I decided to slow down and take it easy. Legs were pretty tired but not bad considering yesterday's run. |
| Saucony Triumph ISO Miles: 8.00 |
|
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| My legs were incredibly tight today. It took a good 3-4 miles to loosen up. Last mile felt decent.
|
| Asics Gel-Nimbus 15 Miles: 5.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| Today felt much better than yesterday. My legs loosened up a bit from yesterdays workout. Cloudy, easy run.
|
| Asics Gel-Nimbus 15 Miles: 5.60 |
|
| Night Sleep Time: 7.00 | Nap Time: 1.60 | Total Sleep Time: 8.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 1.00 | 2.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Really good interval workout. 1 mile warm up, 1 mile 10k pace, 1/2 mile easy, 1 mile 5k pace, 1/2 mile easy, 1/2 mile full out, 1/2 mile cool down. Felt strong during all portions of the workout.
|
| Saucony Triumph ISO Miles: 5.00 |
|
| Night Sleep Time: 6.40 | Nap Time: 0.00 | Total Sleep Time: 6.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| VERY slow run. Hot and Humid in St. Petersburg, FL. I didn't sleep very good last night because I had a really early wake up time. I need to make up for that.
It was way too hot for a hard run but I was restricted on time so I had to suck it up and make it work. I ran with a water belt and I'm sure that I sweat more than I drank. My face was a faucet of sweat by mile 1. The trail was great though, right along the beach.
Running at such a slow pace left a lot of strength in my legs but the heat drained me of all energy so it was a trade off. I'm ready for a nap now.
|
| Saucony Triumph ISO Miles: 8.00 |
|
| Night Sleep Time: 6.80 | Nap Time: 0.00 | Total Sleep Time: 6.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| I took my usual 13 mile loop backwards today. Mile 3 is a pretty large incline and it felt great. I hit a bit of a wall at mile 10 so that last few miles were a bit weak but the first 10 felt great.
|
| Asics Gel-Nimbus 15 Miles: 13.00 |
|
| Night Sleep Time: 5.60 | Nap Time: 1.90 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Great nights sleep. Over 8 hours doesn't happen very often for me so when it does I'm always thrilled about it! Easy 5 miles around my neighborhood felt great. 7:19/mile. Basically the entire run was in cardio HR zone.
Stats Below:
| 1 |
7'48" |
100% |
| 2 |
7'23" |
46% |
| 3 |
7'14" |
27% |
| 4 |
7'09" |
18% |
| 0.89 |
7'01" |
0% |
|
| Asics Gel-Nimbus 15 Miles: 5.00 |
|
| Night Sleep Time: 8.40 | Nap Time: 0.00 | Total Sleep Time: 8.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 2.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| A speed workout that went just like a speed workout is supposed to go. I felt strong, I felt fast, I felt great. I took yesterday off to spend the day with the family and because my legs wanted one extra day to rest. I'm sure that played a big role in today's run feeling so great.
3 mile easy warm up followed by 5 miles of intervals. I lined up my intervals with the largest inclines on the route to combine intervals with hills. The largest hill on the course was at a 6:37 pace. Felt pretty good about that.
Stats Below:
| 1 |
7'37" |
100% |
| 2 |
7'00" |
59% |
| 3 |
6'54" |
51% |
| 4 |
6'37" |
33% |
| 5 |
6'44" |
40% |
| 6 |
6'52" |
49% |
| 7 |
6'09" |
0% |
| 0.94 |
7'08" |
68% |
|
| Asics Gel-Nimbus 15 Miles: 8.00 |
|
| Night Sleep Time: 5.90 | Nap Time: 0.00 | Total Sleep Time: 5.90 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 20.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.25 |
| Great 20 mile run. Probably one of the best long runs I've ever had. The weather was great in Toronto. Cool, partly cloudy, low 60s. I felt great almost the entire time. The last mile was a little painful to my hamstrings but they recovered quickly afterwards.
I felt slightly storry for myself when I picked up the pace to 7:10/mile from miles 6-8 just to try to keep up with a 70 year old man who was making me feel out of shape.
Averaged 7:36/mile. Stats below...
| 1 |
8'12" |
100% |
| 2 |
7'48" |
54% |
| 3 |
7'23" |
5% |
| 4 |
7'30" |
18% |
| 5 |
7'27" |
14% |
| 6 |
7'38" |
35% |
| 7 |
7'37" |
34% |
| 8 |
7'35" |
30% |
| 9 |
7'40" |
39% |
| 10 |
7'45" |
49% |
| 11 |
7'36" |
30% |
| 12 |
7'26" |
12% |
| 13 |
7'37" |
32% |
| 14 |
7'27" |
14% |
| 15 |
7'20" |
0% |
| 16 |
7'32" |
23% |
| 17 |
7'25" |
10% |
| 18 |
7'38" |
35% |
| 19 |
7'40" |
39% |
| 20 |
7'33" |
25% |
| |
|
46% |
|
| Saucony Triumph ISO Miles: 20.25 |
|
| Night Sleep Time: 8.80 | Nap Time: 0.00 | Total Sleep Time: 8.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Fun little run down the San Diego Creek bike trail. Nice summer morning california weather. Got stuck at a few large intersection stop lights getting to the trail but once I was on the trail the running was really good. Typical easy, recovery run.
7/50/mile. Stats below.
| 1 |
9'10" |
100% |
| 2 |
7'23" |
2% |
| 3 |
7'31" |
9% |
| 4 |
7'24" |
2% |
| 5 |
7'44" |
21% |
| |
|
0% |
|
| Saucony Triumph ISO Miles: 5.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 2.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Good moderate run. Not quite speed training, but better than marathon pace.
|
| Saucony Triumph ISO Miles: 5.00 |
|
| Night Sleep Time: 8.10 | Nap Time: 0.00 | Total Sleep Time: 8.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 |
| |
| Saucony Triumph ISO Miles: 6.40 |
|
| Night Sleep Time: 7.40 | Nap Time: 0.00 | Total Sleep Time: 7.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| |
| Saucony Triumph ISO Miles: 5.25 |
|
| Night Sleep Time: 7.10 | Nap Time: 0.00 | Total Sleep Time: 7.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.25 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.25 |
| Woke up for an early Saturday morning run at home. I haven't gotten to do a long run at home for a few months because I've been traveling so much lately so it was nice to sleep in my own bed, get up and have a decent breakfast and pre-run routine. I experimented with a new route that I thought would get me the 12 miles I was looking for and it wasn't quite as long as I thought it was so I ended up running through an extra portion of a neighborhood and still came up 3/4 mile short.
I went out easy for the entire run so I felt pretty good all around. Recovery week still left me feeling a little bit sluggish on such an easy run though.
7:36/mile. Stats below...
| 1 |
8'09" |
100% |
| 2 |
7'38" |
55% |
| 3 |
7'41" |
59% |
| 4 |
7'46" |
67% |
| 5 |
7'06" |
10% |
| 6 |
7'40" |
59% |
| 7 |
7'40" |
58% |
| 8 |
7'42" |
62% |
| 9 |
7'43" |
62% |
| 10 |
7'21" |
31% |
| 11 |
7'26" |
38% |
| 0.27 |
6'59" |
0% |
|
| Saucony Triumph ISO Miles: 11.25 |
|
| Night Sleep Time: 7.10 | Nap Time: 0.00 | Total Sleep Time: 7.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Out and back with an implementation of "Last Mile, Fast Mile". I've decided that regardless of what type of workout I'm doing my last mile will always be my fast mile. A small attempt to add some strength to my endurance and make sure that I'm strong even when I'm tired.
Easy out and back...
7:21/mile. Stats below...
| 1 |
7'51" |
100% |
| 2 |
7'23" |
62% |
| 3 |
7'25" |
64% |
| 4 |
7'15" |
51% |
| 5 |
6'52" |
18% |
| |
|
0% |
|
| Asics Gel-Nimbus 15 Miles: 5.00 |
|
| Night Sleep Time: 6.60 | Nap Time: 0.00 | Total Sleep Time: 6.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Other than almost getting run over multiple times (because I tried out a new route with 2 miles on a local highway) I enjoyed my nice cool morning run. Overcast and breezy.
I've come to really enjoy hills over the past year. Georgia has a lot of great rolling hills and that has made me accustomed to running hills. This route had a lot of long couple hundred foot climbs (which is good for GA). It was a nice easy run with a Last Mile, Fast Mile finish.
7:23/mile. Stats below...
| 1 |
7'42" |
100% |
| 2 |
7'13" |
54% |
| 3 |
7'37" |
92% |
| 4 |
7'29" |
80% |
| 5 |
7'20" |
64% |
| 6 |
7'38" |
94% |
| 7 |
7'30" |
81% |
| 8 |
6'39" |
0% |
|
| Saucony Triumph ISO Miles: 8.00 |
|
| Night Sleep Time: 7.70 | Nap Time: 0.00 | Total Sleep Time: 7.70 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 17.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| |
| Saucony Triumph ISO Miles: 20.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| Asics Gel-Nimbus 15 Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| Asics Gel-Nimbus 15 Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Asics Gel-Nimbus 15 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.10 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.10 |
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| Saucony Triumph ISO Miles: 12.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.15 |
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| Saucony Triumph ISO Miles: 5.15 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
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| Saucony Triumph ISO Miles: 4.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
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| Saucony Triumph ISO Miles: 4.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
St George Marathon (26.2 Miles) 03:15:41, Place overall: 421, Place in age division: 61 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 26.20 |
| My day started at 3:15am. I didn't want it to start until 4:15am but a little nervousness woke me up an hour early. Tasha dropped me off at the Vernon Werthon park at 4:50am. She wrote a nice motivational quote on my arm to get me through. I met up with my buddy Matt and we rode on the bus to the starting line together. He has been pushing me to agree to try and finish the marathon in 3:00:00 for a while now, which is a big stretch for me this year. I've been planning to shoot for 3:05-3:10. 6:45am rolled around and the race started. I started back with the 3:25:00 pacer because I couldn't get up to the 3:05 pacer after my 30 minute wait in line for the bathroom. Off we went and, probably because I haven't run much in the last 2 weeks while trying to recover from being sick, I felt GREAT! 6:43 pace until the veyo hill, then slowed enough to hit 13.1 at a 7:01 pace. Matt left me in the dust so I just kept my comfortable pace. I got a HORRIBLE side ache at half way. It was bad enough that I had to walk and could barely breath. After a long walk, a drink of water and coating my side in biofreeze it went away enough that I could start running again. After that I never felt the same. I tightened up and It progressively got harder and more painful. The last few miles were incredibly painful. I lost 10 minutes in the last 13 miles but still felt pretty good about my overall time, 3:15:41, because I gave it all I could. My 100% effort on mile 26 only got me a 9:30/mile. It sure did hurt. It was a personal record by 14 minutes. Now if I could just do that every year! Stats below... 1 6'54" 2 6'57" 3 6'42" 4 6'45" 5 6'46" 6 6'37" 7 6'35" 8 7'14" 9 7'39" 10 7'12" 11 7'31" 12 7'16" 13 8'10" 14 7'13" 15 6'52" 16 6'52" 17 7'06" 18 7'43" 19 7'58" 20 7'53" 21 7'10" 22 7'13" 23 7'59" 24 7'48" 25 8'23" 26 9'13" 0.49 8'22" |
| Saucony Triumph ISO Miles: 26.20 |
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| Night Sleep Time: 6.90 | Nap Time: 0.00 | Total Sleep Time: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I've walked a few miles every day this week but this was my first attempt at a RUN since the marathon Saturday. The first 2 miles were pretty painful because I was still incredibly tight but they loosened up pretty well towards the end. I ran a very slow 2.5 miles from the hotel to the Lincoln Memorial in DC, stretched then ran an ok recover pace back to the hotel. It was slow but at least I can tell that my legs are on the mend. |
| Saucony Triumph ISO Miles: 5.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Nice easy recovery run through the fields. My calves and left IT band are still tight but other than that it felt pretty good. 60% Max HR run. |
| Saucony Triumph ISO Miles: 3.50 |
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| Night Sleep Time: 7.30 | Nap Time: 0.00 | Total Sleep Time: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I felt great tonight. My legs are almost ready to go back to their normal weekly mileage. 2 mile easy warm up, 4 hill repeats then a 1 mile cool down. Legs felt really good except a little tightness in my right calve. |
| Saucony Triumph ISO Miles: 5.00 |
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| Night Sleep Time: 6.70 | Nap Time: 1.10 | Total Sleep Time: 7.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1 mile warm up, 4 mile tempo, 1 mile cool down. Felt really good. My legs feel about 85% recovered from the marathon. Should be good to go next week! |
| Saucony Triumph ISO Miles: 6.00 |
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| Night Sleep Time: 7.60 | Nap Time: 0.00 | Total Sleep Time: 7.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Saucony Triumph ISO Miles: 4.00 |
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| Night Sleep Time: 8.90 | Nap Time: 0.00 | Total Sleep Time: 8.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| High altitude run, walk, hike. |
| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Saucony Triumph ISO Miles: 4.00 |
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| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 1.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice run along The Strand trail on the Redondo Beach. For being at sea level and having a few days off from running the required effort was much higher than expected. 2 mile warm up, 4 miles of 1/2 mile repeats followed by 1/4 mile recovery, 2 mile cool down. |
| Asics Gel-Nimbus 15 Miles: 8.00 |
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| Night Sleep Time: 6.40 | Nap Time: 0.00 | Total Sleep Time: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 2 mile warm up, 2 miles of 1/2 mile hill repeats, 2 mile cool down. |
| Saucony Triumph ISO Miles: 6.00 |
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| Night Sleep Time: 8.40 | Nap Time: 0.00 | Total Sleep Time: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles easy after speed work yesterday.
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| Asics Gel-Nimbus 15 Miles: 4.00 |
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| Night Sleep Time: 7.60 | Nap Time: 0.00 | Total Sleep Time: 7.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Today was far from a good run. I've felt tightness in my left IT band for the past few days but figured that I could stretch and massage it into cooperation. That wasn't the case. My left Glute and Hamstring have felt a bit weak and strained and I'm sure that's where this IT band issue is coming from. Well I headed out and one mile into my easy warm up I started to feel a bit of tightness and pain in my IT Band. It wasn't bad so I kept going, trying to focus on form and hoping it would loosen up. It didn't. At all. I turned around at 2 miles. By the time I finished with 4.5 miles I was wishing I had walked back instead of running. So here comes a week or two of IT Band recovery routines. At least the run along the Colorado River was nice and peaceful. :-) I'm always up for suggestions on IT Band Stretches and Strengthening Routines if anyone has any input. |
| Asics Gel-Nimbus 15 Miles: 4.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 Miles down a nice trail along the beach in Puerto Vallarta. My left IT Band had been having issues lately because of weakness in my quad/hamstring/glute. I think the St George marathon tore my legs up more than I thought. I can't run more than a very easy pace or my IT Band stays to get irritated. I've been doing an IT Band stretch and Strengthing routine. How it helps. |
| Asics Gel-Nimbus 15 Miles: 4.00 |
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| Night Sleep Time: 6.60 | Nap Time: 0.00 | Total Sleep Time: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Another easy run in Puerto Vallarta. This morning I spent about 2 of the 3 miles on the beach going I could count part of the ruin add stabilization work for my legs. Very slow with a lot of focus on form and leg stabilization. I followed my run with light upper and lower body strength training and some more IT Band work. |
| Asics Gel-Nimbus 15 Miles: 3.00 |
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| Night Sleep Time: 9.70 | Nap Time: 0.00 | Total Sleep Time: 9.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 327.40 | 79.35 | 13.00 | 2.00 | 0.00 | 0.00 | 0.00 | 421.75 |
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| Saucony Triumph ISO Miles: 203.55 | Asics Gel-Nimbus 15 Miles: 80.10 |
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| Night Sleep Time: 232.50 | Nap Time: 7.60 | Total Sleep Time: 240.10 | |
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