| Location: Austin,TX,USA Member Since: Jun 07, 2010 Gender: Male Goal Type: Boston Qualifier Running Accomplishments:
2006 – London Marathon – 3:42
2007 – London Marathon – 3:49
2008 –Austin Marathon – 3:19.20
2009 – 3M Half Marathon – 1:29.20
2009 – Austin Marathon – 3:23
2009 – San Antonio Marathon – 3:36
2010 – Steamtown Marathon – 3:17:56 (PR)
2011 - Austin Marathon - 3:27
2012 - London - 3:27 Short-Term Running Goals: Break all my PRs during the Austin FIT Distance Challenge:
10K - 40:41
10 miles - 68:02
1/2 Maration - Decker - 1:30:30
1/2 Marathon - 3M - 1:29:25
30K - 2:30
Marathon - 3:17 Long-Term Running Goals: Break 3 hours for the marathon Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1486.30 | 145.67 | 114.93 | 4.60 | 1751.50 |
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| Nike LunarGlide +2 (Orange) Miles: 99.79 | Nike LunarGlide +2 (Black) Miles: 78.25 | NIke LunarGlide +2 (Red) Miles: 34.20 | Mizuno Wave Elixir 6 Miles: 286.68 | MIzuno Musha 3 Miles: 232.86 | VFF KSO Trek Miles: 60.67 | Mizuno Wave Elixir 6 - Green/Blue II Miles: 260.75 | Mizuno Wave Elixir 6 - White/Yellow Miles: 227.10 | Mizuno Wave Elixir 6 - Green/Blue III Miles: 173.66 | Mizuno Wave Elixir 6 - White/Yellow II Miles: 182.62 | MIzuno Musha 3 II Miles: 31.50 |
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| Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
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4 miles – Back in Austin. Got 4 miles at MGP in. Average pace was exactly 7:15 |
| Nike LunarGlide +2 (Orange) Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 5.00 | 0.00 | 9.00 |
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9 miles – 1 ½ mile warm up, then 4 x 2,000 meters, followed by 2 ½ cool down to the gym. Was pretty pleased with the pace as it was my first speed workout in a while. Splits for the 2,000s were 8:26, 8:03, 7:58, 7:58. Next up will be a challenging run on Saturday. |
| Nike LunarGlide +2 (Orange) Miles: 9.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 11.59 | 0.00 | 0.00 | 19.59 |
| 8 easy miles, and then 11.59 miles of MGP pace miles. Only stopped twice during the MGP section, and only once in the final 10 miles. Needed that run....now to carry on that momentum... |
| Nike LunarGlide +2 (Orange) Miles: 19.59 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Nice & easy! |
| Nike LunarGlide +2 (Black) Miles: 6.25 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Just 4 miles today. Legs felt pretty tired. Hill workout tomorrow. |
| Nike LunarGlide +2 (Black) Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 7.50 | 0.00 | 8.50 |
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It was pretty cold yesterday so I hit the treadmill instead. 1 mile @ 8 min/mile pace, then 7 ½ miles at 7:03 pace on a hill program. “Climbed” 550 feet. |
| Nike LunarGlide +2 (Orange) Miles: 8.50 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Recovery run where I was short of time. More to come tomorrow I hope... |
| Nike LunarGlide +2 (Black) Miles: 4.25 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy pace, but very hilly run this morning. Pretty chilly, with the wind gusts being pretty biting. |
| Nike LunarGlide +2 (Orange) Miles: 9.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Cold & raining. Legs felt very tired so had to let the group go on ahead, but still (just) about managed to get the distance in. Last weekend I had a great run, and today was a reminder than you need to keep plugging away and can take nothing for granted. |
| Nike LunarGlide +2 (Black) Miles: 16.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 mile recovery run this morning. Didn’t have to work so waited until the sun had some up for a change ;o). Felt pretty good. |
| Nike LunarGlide +2 (Orange) Miles: 7.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 miles. Warm up, then 7 x Wilke, 3 x backwards, and 3 x sprints then back to the gym |
| Nike LunarGlide +2 (Black) Miles: 8.25 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
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| Nike LunarGlide +2 (Orange) Miles: 9.10 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Overslept, so only time for a stupidly short run. |
| Nike LunarGlide +2 (Orange) Miles: 3.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 8.00 | 0.00 | 0.00 | 18.60 |
| Nice cold morning. Felt good until around mile 6, then started to tire. Still managed 8 miles at MGP, but then legs really tired so bailed out early. Oh well there is always next week ;o) |
| Nike LunarGlide +2 (Orange) Miles: 18.60 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 1.00 | 0.00 | 7.00 |
| 6 mile recovery pace, and then 1 mile fast. Felt really good. |
| Nike LunarGlide +2 (Orange) Miles: 1.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 5.00 | 0.00 | 8.50 |
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Warm up then 5 x 1 mile repeats with 2 minutes rest in between each one. Mile were in 5:58, 5:51, 5:56, 5:58 & 6:03 followed by cool down home. |
| Nike LunarGlide +2 (Black) Miles: 8.50 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Recovery run. |
| Nike LunarGlide +2 (Orange) Miles: 6.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Its days like these I wish I didn't write a blog ;o). Legs felt very tired today for no apparent reason...well its been a stressful week. I hope its just that. I'll run on the trail tomorrow so hopefully that will go better before a big run on Saturday. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy run ahead of big miles tomorrow. |
| Nike LunarGlide +2 (Orange) Miles: 5.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 4.00 | 0.00 | 0.00 | 18.00 |
| Not the greatest run today. However, I kept it going and managed to crank out some MGP miles at the end. Let's hope its allergies... |
| Nike LunarGlide +2 (Black) Miles: 18.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easr recovery run. |
| Nike LunarGlide +2 (Black) Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 1.00 | 0.00 | 3.00 |
| Rough day at work led to a rough time on the ol' treadmill. Just couldn't get it going so qit before I fell off the thing ;o). |
| Nike LunarGlide +2 (Black) Miles: 3.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| 1 1/2 mile warm up, then 4 miles in 25:52 (6:28 pace), and then a 1 1/2 mile cool down. Solid stuff in the cold evening air... |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 6.00 | 0.00 | 0.00 | 13.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy recovery run today, |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| Warm up then 8 x 800 metres with 2 minutes rest between each one. Splits for the 800s were 3:03, 2:58, 3:00, 3:00, 3:03 (windy), 3:09 (very windy), 3:00 & 2:57. All of that followed by a cool down. Felt good, but tired by the end. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 2.00 | 0.00 | 7.00 |
| 1 1/2 mile warm up, then 3 miles at a little faster than MGP, then 2 minutes of easy running, followed by 1 mile at 1/2 MGP pace, then 1 min rest, and then another miles at 1/2 MGP pace. Legs tired after that one. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.63 | 4.00 | 0.00 | 0.00 | 10.63 |
| 6 1/2 mile warm up then 4 miles at a little faster than MGP. Average pace for the final 4 miles was 7:08. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1 1/2 mile warm up, 2 miles at MGP, and then 1 1/2 mile cool down. |
| Nike LunarGlide +2 (Black) Miles: 6.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 1 1/2 miles warm up, 3 miles of Fartlek, and 1/2 mile cool down. |
| NIke LunarGlide +2 (Red) Miles: 5.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles super easy. Felt ok despite the conditions. Hopefully it will be misty tomorrow morning. |
| NIke LunarGlide +2 (Red) Miles: 3.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Austin Marathon (26.2 Miles) 03:27:23, Place overall: 268, Place in age division: 42 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 16.00 | 0.00 | 0.00 | 24.20 |
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| NIke LunarGlide +2 (Red) Miles: 26.20 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| First run since the marathon. 2 miles super easy on the small path around the park. Didn't feel too bad. |
| Mizuno Wave Elixir 6 Miles: 2.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| Super easy on the trail with David. It was great just to take it easy, have a chat and feel relaxed...none of this MGP nonsense ;o). |
| Mizuno Wave Elixir 6 Miles: 7.60 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles nice & easy around the park followed by "core class". |
| Mizuno Wave Elixir 6 Miles: 3.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles nice & easy. |
| Mizuno Wave Elixir 6 Miles: 5.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 1.00 | 0.00 | 5.00 |
| 3 easy miles, then 1 mile at a couple of second slower than MGP with the last mile at 6:40, which tested the old legs. |
| MIzuno Musha 3 Miles: 5.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 1.60 | 0.00 | 0.00 | 11.60 |
| Great morning for running. Met up with 2 running buddies who were in the midst of a 20 miler. Mile splits were as follows: 8:36, 8:12, 8:02, 7:49, 7:54, 7:37, 8:04, 7:46, 7:56, 7:39, 7:08, 4:11 (7:01 pace for .6 mile). |
| Mizuno Wave Elixir 6 Miles: 11.60 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles afterwork. I wanted to do more, but also wanted to ensure I will fresh for the Gazelle speed workout. Splits were as follows: 7:38, 7:31, 7:15 & 7:18. |
| MIzuno Musha 3 Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 2.50 | 0.00 | 8.70 |
| Perfect morning for running. However, it was a reminder that after the marathon that I'm not as zippy as I'd like to be. Warm up, then 4 x 1,000s (3:59, 3:58, 4:02, 4:11) with 200 jog active recovry followed by cool down (3 1/3 miles). I had planned to do 5 1,000s, but I'm still pleased that I made it through the workout ok, and I did feel pretty good. Now I just need to work on the speed stuff ;o). |
| Mizuno Wave Elixir 6 Miles: 8.70 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 5.00 | 0.00 | 0.00 | 11.90 |
| Great morning for running. Cap10K case with Pecos & Scenic added on to get a bit more mileage. 7:14 average pace although in fairness there were plenty of stops ;o). Last 5 miles were 7:04 (my new MGP sob sob) or faster. |
| Mizuno Wave Elixir 6 Miles: 11.90 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 0.00 | 0.00 | 4.00 |
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| Mizuno Wave Elixir 6 Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| MIzuno Musha 3 Miles: 3.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| MIzuno Musha 3 Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 3.00 | 0.00 | 8.25 |
| Humbling this morning. Warm up then 3 x mile repeats (6:18, 6:26, 6:40)...yes they're supposed to get faster not slower, but I was talked into going quick by coach G. Oh well it was a reminder that you can't take anything for granted, and that I need to get my rear in gear. Long cool down to get some miles in. |
| Mizuno Wave Elixir 6 Miles: 8.25 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| U-Loop for the Wednesday crowd. It was an "easy" pace that didn't feel easy. See yesterday's comments about slacking ;o). |
| Mizuno Wave Elixir 6 Miles: 7.75 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Mizuno Wave Elixir 6 Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.25 | 0.00 | 0.00 | 4.25 |
| Oh dear ;o( |
| Mizuno Wave Elixir 6 Miles: 4.25 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| About 67 degrees, and fairly humid this morning. Lots of hills, but an easy pace. Longest run since the marathon...and I felt it hehe. |
| Mizuno Wave Elixir 6 Miles: 13.20 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Mizuno Wave Elixir 6 Miles: 5.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| MIzuno Musha 3 Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Mizuno Wave Elixir 6 Miles: 8.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Mizuno Wave Elixir 6 Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 2.00 | 0.00 | 0.00 | 14.00 |
| Didn't feel too good today, but survived! |
| Mizuno Wave Elixir 6 Miles: 14.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| MIzuno Musha 3 Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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| Mizuno Wave Elixir 6 Miles: 5.50 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Was 1 part of a pacing team for the 1:50 group in the half marathon. We finished in 1:49.43 which is not too shabby. |
| MIzuno Musha 3 Miles: 13.10 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Warm up then some tough hill action before heading back to base. |
| Mizuno Wave Elixir 6 Miles: 8.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy run today. |
| MIzuno Musha 3 Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 2.50 | 0.00 | 7.25 |
| Warm up to track then 11 x 400 meters followed by cool down to the gym then shower and onto work! |
| Mizuno Wave Elixir 6 Miles: 7.25 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| A short "long" run this morning as needed to get home early as the dog had a vet visit. The poor pup has allergies. However, I felt relaxed and strong for the first time in a while.I'll try to run 14-15 next weekend. |
| MIzuno Musha 3 Miles: 11.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Pretty humid this morning, but a steady breeze so I actually felt cooler while I was running which is a little odd. Anyhow, I ran 3 miles to meet up with a couple of folks for a 4 mile run, and then ran back to the house for a double digit run. Looking to run 40+ miles this week. Certainly off to good a start. Today was also the furthest I have ever run in my vibram fivefingers. My feet felt great, but I am sure my calves will hurt tomorrow ;o). |
| VFF KSO Trek Miles: 10.25 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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| Mizuno Wave Elixir 6 Miles: 4.50 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 4.00 | 0.00 | 9.50 |
| Great morning for running...well for this time of year. I decided to empty the fuel tank on today's workout as I am sure it will be the last cool run for several months. I needed to remind myself that I could do it. Warm up to the track followed by 5 x 1,000s with 200m slow jog recovery. Coach told me to go and run 1:30 laps...I thought he was joking, but thought I'd give it a whirl. 1,000 splits were 3:52, 3:44, 3:36, 3:42, 3:28...that last one hurt. After that we did 5 x 200 metres to loosen things up followed by a long cool down. |
| MIzuno Musha 3 Miles: 9.50 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| Not a great day at the office. Felt good at first, but should have stuck to my game plan of taking it easy. Next week I'll listen to my brain ;o). Started to overheat a lot so I decided to cut it short. Pride is a little hurt, but I did the right thing and I'll live to run another day ;o). |
| Mizuno Wave Elixir 6 Miles: 11.25 |
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| Mizuno Wave Elixir 6 Miles: 6.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| MIzuno Musha 3 Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| |
| MIzuno Musha 3 Miles: 12.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| East run. | |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.08 | 0.00 | 0.00 | 0.00 | 5.08 |
| Easy run today. |
| MIzuno Musha 3 Miles: 5.08 |
|
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran to meet the U-Loop crowd, then ran with them until the Capitol Building before heading for home! | |
|
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.24 | 0.00 | 2.50 | 0.00 | 7.74 |
| Fartleks today on a hot and humid morning. However, I felt pretty good all things considered. We did 4 x 2 min "on, 1 minute "off" followed by 7 x 1 min "on", 1 minute "off" and then the final one for 2 minutes as we wanted to get it over and done with. Positive run. |
| MIzuno Musha 3 Miles: 7.74 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 1.13 | 0.00 | 12.13 |
| Missed the group this morning as my puppy was sick several times last night. I had been awake for a couple of hours when my alarm went off. That's about when the puppy started to show signs of improvement so it was time for a nap. I was finally able to go for a run at around 2pm (its a long story). By this time it was pushing 80 degrees, but the humidity was low, and there was a breeze. However, it was pretty sunny and I have some singlet shaped sunburn to prove it. I carried by water so there were no designated water stops. I either drank on the go, or when I had to stop 3 or 4 times for traffic lights. I felt good out there until around mile 8 1/2 when I realised that I hadn't done a very good job of water preservation so needed to take a more direct route home than I'd originally envisaged. Still I managed the following splits which is my best run for a few months: 7:51, 7:37, 7:36,7:38, 7:33, 7:37, 7:43, 7:40, 7:23, 7:29, 7:16, and a bomb drop last mile of 6:13! |
| Mizuno Wave Elixir 6 Miles: 12.13 |
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy run. |
| Mizuno Wave Elixir 6 Miles: 5.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy run! |
| Mizuno Wave Elixir 6 Miles: 7.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy run, see tomorrow's entry for my "long run". |
| Mizuno Wave Elixir 6 Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Didn't make it out for a long run yesterday so I was determined to get the job done today. We drove to the dog park, and I ran about 2 miles from there to the trail, then 8 miles on the trail, and 3 miles on the roads back to the house. It was hot and humid, and I was thoroughly drenched. However, I'm pleased that I made it back in one piece. Average pace was 8:02 which I'll take all things considered! |
| MIzuno Musha 3 Miles: 13.00 |
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| | |
|
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| | |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 3.50 | 0.00 | 0.00 | 7.00 |
|
I felt tired this morning, but I knew that I needed to get my butt in gear and run. It was also a good excuse to try out my new Forerunner 610. I tried to replicate the workout that I should have done with the group the previous day. 2 mile warm up, then 5, 4, 3, 2, 1, 5, 4, 3, and a short cool down for 7 miles. Didn’t feel great, but pleased that I got it done. |
| Mizuno Wave Elixir 6 Miles: 7.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.57 | 0.00 | 0.00 | 0.00 | 13.57 |
| Fairly warm and humid this morning, BUT the sun didn't come out and we did have a nice breeze on the last few miles which was nice. Felt pretty good, but knew I needed to stay steady, and make the whole distance. Ended up with 7:56 average...splits to follow later. Al in all a good way to start the long weekend! |
| MIzuno Musha 3 Miles: 13.57 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Recovery run. | |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy run. |
| Mizuno Wave Elixir 6 Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Ran backwards on the U-Loop course to meet the group. Ran with them for around 3 ½ miles before turning for home! |
| Mizuno Wave Elixir 6 Miles: 7.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.87 | 0.00 | 4.00 | 0.00 | 10.87 |
|
Good morning for a run. Comparatively cool, and not excessively humid. Met David at the track. He was doing his yasso 800s ahead of a marathon in about 10 days. I knew I didn’t have ten 800s in me, so I did 5, then jogged a lap while he did #6, then did #7, then jogged a lap while he did #8, and then did the last two…so I ended up with 8 although the last one was pretty slow as my legs were toast! 2 minutes rest in between each 800. My times were…3:06, 2:57, 2:56, 2:57, 2:54, 2:54, 2:56 & 3:10. I also had a long warm up, and cool down so it was a long workout for me! |
| MIzuno Musha 3 Miles: 10.87 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Conditions were fairly kind this morning. Ended up with a 7:43 min/mile average which is lot better than I'd hoped for. |
| MIzuno Musha 3 Miles: 13.50 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
|
New route today. Didn’t wake up in time so had to run after work. It was VERY hot, but also very dry so it didn’t seem too bad. Ran to the Hancock Golf course then ran 5 laps before heading home. The path is mainly crushed granite, but there is a 200 yard stretch that is a little more technical as you go up a steady climb on a uneven and sometimes rocky path. I had to be mindful of where I put my feet as I was wearing the vibrams. | |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
|
Warm up then core fun. We did 4 x 2 laps on the grass followed by 10 step ups on each leg, 20 crunches, 10 push ups, 10 lunges each leg, then bounding up the hill. After that we did some “fun” balance exercises, which my thighs and ankles agree weren’t actually that fun ;o). After that I did a 3 ½ mile cool down. |
| Mizuno Wave Elixir 6 Miles: 7.80 |
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| A bit achy this morning, but I made it out and got some miles in. Wish it could have been more, but hopefully tomorrow will be better! |
| MIzuno Musha 3 Miles: 6.25 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 3.00 | 0.00 | 0.00 | 6.75 |
| |
| Mizuno Wave Elixir 6 Miles: 3.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| Pretty warm and humid this morning. Started out very easy for the first few miles. Tackled Mount Bonnell, and then back up Scenic. Legs felt good until the final couple of miles when dehydration started to set in. Overall pace around 8:15. |
| Mizuno Wave Elixir 6 Miles: 14.10 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
|
Very short recovery run as my legs didn’t feel too good. Better than nothing though ;o). |
| MIzuno Musha 3 Miles: 3.25 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.85 | 0.00 | 0.00 | 0.00 | 6.85 |
| Easy run around the streets of Austin. Stopped into campus to grab some water half way round. Felt good. |
| Mizuno Wave Elixir 6 Miles: 6.85 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
|
Core workout again today. Warm up then lots of core fun (step ups, crunches, lunges, jumps, pushups etc) followed by some jumping exercise and then handball?!?!....yes…seems a bit strange, but helped to loosen us up a little. Alex then talked me into going back the long way…why do I do this to myself. Oh well good mileage in the end. |
| MIzuno Musha 3 Miles: 8.50 |
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.85 | 0.00 | 0.00 | 0.00 | 6.85 |
|
More than half way towards my weekly target. Easy run today, which is just as well as I am achy from the core workout yesterday. Tomorrow is a tempo…let’s see how the legs handle the fifth day in a row… |
| Mizuno Wave Elixir 6 Miles: 6.85 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| 4 miles easy then 3 miles faster with a 1 mile cool down to the gym. Wanted to go faster, but it was very hot and very humid. |
| MIzuno Musha 3 Miles: 8.00 |
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
| Wow it was nasty this morning...at least for the first hour. Then there was a breeze to keep us cool on the homeward miles. I decided to opt for the 12 mile loop as I was feeling so rough after the first few miles. However, by the end I actually felt relatively ok. Pace was slow...8:25 or thereabouts...but I survived, and it won't get much worse. How bad was it...it was 80 degrees at the start...and 85% humidity....yuck! |
| Mizuno Wave Elixir 6 Miles: 11.75 |
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 1.00 | 0.00 | 5.00 |
| |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 5.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| |
| Mizuno Wave Elixir 6 Miles: 6.75 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.50 | 0.00 | 0.00 | 4.00 |
| |
| MIzuno Musha 3 Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
I was more sensible this week, and took it easy from the outset. Averaged around 8:15 per mile, and felt ok until the final stretch. My average heart rate was 160 so I was working pretty hard…maybe too hard?!?!....oh well..this week was the one bright point in a disappointing week. Next week will be better ;o). |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 14.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Hot & humid…just the way I like it! Recovery run today…didn’t feel great, but kept the legs moving and managed 7 miles. I was glad to be done ;o) |
| Mizuno Wave Elixir 6 Miles: 7.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Core workout today. Long warm up, core work, and then a cool down. |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 6.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
|
A touch cooler this morning. Still in the mid-70s, but felt pretty good…certainly better than Monday and Tuesday. Pace was pretty easy, but I’m still pleased with my run today. |
| Mizuno Wave Elixir 6 Miles: 7.30 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.45 | 2.00 | 0.00 | 0.00 | 8.45 |
|
It was cooler today, and I felt good but just didn’t run well. ¾ mile from the gym to the running club. Then 3 mile warm up. I stopped to get some water after about 2 ½ miles so I was a little behind the group. I went o pick it up, but it wasn’t really there. I ran the first 2 miles at roughly MGP pace. At that point I caught up with one of the group who was looking a bit rough so I hung back with him. I wasn’t having a vintage run so it seemed like the right thing to do. Coach wasn’t very happy with at the end as I didn’t get out of my comfort zone. I agree that I need to step out of the comfort zone, but sometimes there are more important things to consider. Oh well…bring on Saturday’s long run ;o). |
| MIzuno Musha 3 Miles: 8.45 |
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.80 | 0.00 | 0.00 | 0.00 | 13.80 |
| A touch cooler this morning, but still mid-70s and high humidity. However, I felt pretty good. The heart rate was also slightly down from last week. I ran most of the first 6 miles on my own, but then ran the next 4 miles with Hank and Mike. Ended up running the last 4 miles with Kevin and Farshid...well until Farshid kicked it into a different gear with two to go. Average pace was around 8:10. While I wish it had been a little faster, I felt in control so all in all a good end to the running week! |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 13.80 |
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| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| Easy run this morning. Woke up a little late...it was HOT. However, wanted to get a couple of miles in. Legs felt good. Maybe those compression socks do what they say hehe. |
| Mizuno Wave Elixir 6 Miles: 4.40 |
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| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Epic workout today. Warm up followed by drills and then core fun. Normal enough I hear you say...well then add an hour of handball, and a cool down for a THREE hour workout. I think I'm more tired than after my long run on Saturday hehe. Didn't finish until 10am...it was very hot...but it was good to do something a bit different. Now two easy days before the 2400m all out on Thursday! |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 9.00 |
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 7.80 |
|
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 4.50 | 0.00 | 9.80 |
|
Good workout this morning. Felt a little cooler, maybe a slight breeze, but not exactly ideal either. Started off with a ¾ mile jaunt to the annex. Then a warm up with the group followed by drills. Next up was 2400 meters all out. Not sure if it was exactly 2400 meters, but I ran 8:51, which is probably my best time this year…that would be around 5:55 mile pace. I felt good, and was able to speed up a little in the last couple of hundred meters. We had a 5 minute break, and then we did relays. Roughly 400 meters then a tag your partner, jog across the field as recovery and then go again. We did 10 relay legs each. Then we jogged back to the annex, and then I meandered back to the gym to shower, and then head to work. 9.8 mile total. The legs are ttired, but the heart was warmed by the run today! |
| MIzuno Musha 3 Miles: 9.80 |
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| Needed to switch my short & long runs this weekend. |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 4.40 |
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| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Note to self..do not start long runs at 7:30am in the summer. Yes, I paid the price for starting a bit late this morning. By the end it was brutally hot. As such the pace was very slow, but I felt in control, and I didn't get heat stroke etc. There will be other runs to pick up the speed! |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 12.50 |
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Core workout today. Jumping, medicine balls and other fun followed by handball, and then the long way back to RunTex and then onto the gym. |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 7.50 |
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 2.75 | 0.00 | 8.50 |
|
Nice and humid this morning….just the way I don’t like it ;o). Fartlek was the order of business today. Warm up then 10 x 2 minutes fast, 1 minute easy. Average pace for the fast part was 6:34. Felt good. |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 8.50 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| Its Texas, its summer...it was warm ;o). The run was almost exclusively on the trail today except for a short stretch along the sidewalk. Felt good despite the conditions. Average pace was 8:01 so moving in the right direction pace wise. Hopefully the forthcoming hill and speed work will help knock a few more seconds off too. |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 14.25 |
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| Didn't get going until 9am so it was nice & toasty. As such I just did 3 laps of the Hancock Golf Course and then headed home. Biggest excitement of the run was nearly being hit by a golf ball...so it keeps you on your toes hehe. |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 4.30 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Didn't sleep well so couldn't face the 5am alarm call. Hills was on the agenda on Tuesday so didn't want to do overdo it afterwork so just managed 4 easy miles on the treadmill. |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 4.00 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.15 | 0.00 | 0.00 | 0.00 | 8.15 |
| Hill workout today. 2 mile warm up then lots of hills fun, then 2 mile cool down to RunTex and then onto the gym. Pretty done in now so just as well I took it asy yestertday! |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 8.15 |
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy run today. |
| MIzuno Musha 3 Miles: 7.50 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
Its days like this that I seriously think about quitting running. A truly awful run. I was passed my so many groups that I felt very low by the end of the run. I paid the price for poor prep work the day before, I had a friend in town and I had BBQ for lunch, not much a dinner, a couple of beers and not enough water. Fortunately I made it back in one piece, no injuries, but this one will live long in the memory. I don’t want to feel like that again….ever!!!! |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 14.00 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Had a late night last night as we went to a concert so need to run later in the day. Started around 5:30pm when it was a toasty 98 degrees. However, it actually didn’t feel too bad as it a very dry heat. Not sure if I prefer the morning (cooler, but humid) or evening (dry heat), but both are tough in different ways. Not sure what the pace was as I didn’t have my running watch. However, I’d guess around 8:45 pace as I was taking it slow and easy to avoid overheating. I was pleased that I was able to keep it going. |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 8.00 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
|
After the run yesterday afternoon I couldn’t face the 5am alarm call. Therefore, I decided to join the afternoon group. It was over 100 degrees when we started and it was a hill workout….yikes. However, again it was a very dry heat and so I didn’t feel too bad. However, I didn’t try and set any records. We did 5 x 600 meters up hill, followed by 3 x 200 meters backwards, and then 3 sprints followed by a jog back to RunTex. Feet were a little sore as I somehow forgot my insoles….what a Muppet. My wife picked me up, and we headed to Barton Springs (spring fed outdoor pool)…which helped bring my body temperature back down. |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 8.25 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 1.00 | 0.00 | 0.00 | 8.75 |
| This morning was supposed to be a temp run, but I wasn't able to get going. Fortunately the last mile was a little better, but not a great day at the office. Oh well there is always another run around the corner ;o). |
| MIzuno Musha 3 Miles: 8.75 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| Easy run. |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 4.60 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.75 | 0.00 | 0.00 | 0.00 | 15.75 |
| Brutal conditions this morning. I ran the first 9 miles alone. They were slow, mentally draining and just not that much fun really. Fortunately I bumped into a fellow runner who had started after me and was turning around. The next 7 miles were much much better. I felt more relaxed, the pace picked up, the humidity dropped. It really was a big contrast. Average pace for the whole run was 8:15, which is nothing to write home about, but given the first 9 miles that is much better than I'd expected. He doesn't have a blog here, but thank you Kevin for turning my run around!!!!! |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 15.75 |
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| Interesting run this morning. Met up with a friend to do a trail run. We got a little lost, and then bumped into a group who were about to start a 5 mile train run. "Sounds good" we say. We didn't realize how technical it would be, how many stops we'd need to take, and how long we'd be on our feet. The run took almost an hour and a half, and by the end we were pretty dehydrated. Fortunately we had supplies back at the car. It was good to do something a little different for a change and to work some muscles that don't get used on the roads. | |
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.05 | 0.00 | 0.00 | 0.00 | 7.05 |
| Had to run after work today. It was HOTTTTTTTTTTTTTTTT....but I just kept the pace easy, headed for shade at every opportunity and tried to stay relaxed. |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 7.05 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| Core workout today. Warm up, then drills, core fun (jumpy things, push ups, crunches, steps up, lunges, hoping etc), then long cool down...although I was still pretty warm during the "cool down" hehe. |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 7.60 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Didn't sleep well so I'll be running on Friday! |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 3.00 | 0.00 | 8.80 |
| Long warm up, drills then 2400 meters fast, then 6 x 400 meter relay with 200 jog as recovery, then job back to the base & then onto the gym. It was another hot & humid morning. I'd hoped to improve on my 2400 meter time, but I went out too hard and paid the price. I ended up 2 second slower than last time....8:53. The good news was that I didn't give in when my legs felt like crap. I really kicked it on the last 800, but couldn't quiet undo the damage of that fast time. Third time lucky anyone? |
| MIzuno Musha 3 Miles: 8.80 |
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 4.60 |
|
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| Not the best run. Waited for a running buddy who overslept so had to run most of this one on my own. As such I wasn't very motivated, and didn't run this at a good pace. Oh well... |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 13.25 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran at 2pm...long story. It was HOT, so just kept the pace super easy and called it a day early...had planed to do 7 miles. Jumped in Barton Springs immediately after the run, which felt fantastic. |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 5.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 5.25 |
|
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 3.75 | 0.00 | 9.45 |
| Warm up, 6 x 1000 with jog across fiedl as recovery thenjog home. Maybe a touch cooler, but very humid. Not a vintage performance. |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 9.45 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy run. |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 7.50 |
|
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.95 | 3.00 | 0.00 | 0.00 | 8.95 |
| Warm up thenn the plan was 4 miles of tempo/progressive type run. However, I'm coping so well with the conditions of late so I went for 4 miles to average around 7:10/15 pace and I managed to pull it off. Obviously nothing earth shattering, but a lot better than last time ;o). |
| MIzuno Musha 3 Miles: 8.95 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| What a Muppet! Went out too hard and paid the price. Felt dizzy after 10 miles so just jogged back to base and headed home. Very dissappointed, but at least I was smart enough to quit before I did anything really stupid! |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 11.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.65 | 0.00 | 0.00 | 0.00 | 4.65 |
| Better. |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 4.65 |
|
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.90 | 0.00 | 0.00 | 0.00 | 9.90 |
| Hill workout today, and it was a long one! 2 1/2 mile warm up, then 7 x 600 meters up Spring Creek, then 3 x backwards & 3 sprints (well mild acceleration by that point ;o). Long cool down back tot he gym! |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 9.90 |
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 7.80 |
|
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 3.00 | 0.60 | 8.00 |
| Couldn't make the morning group so had to run after work when it was 105 degrees ;o(. Enough of he sob story, on with the blog entry. Long warm up then 6 x 1,000 meters on the grass with a 2 minute recovery in-between each one. The first 5 were at around 4:05, and then got carried away on the last one as I clocked 3:15 according to coach (I'd left my watch at home). Cool down felt tough as I'd really busted a gut on that one. |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 8.00 |
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 13.50 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 0.00 | 0.00 | 2.10 |
| Not a great run. Got about 1 mile when I tweaked my ankle after landing awkwardly. Decided to just head home as I was a little shaken up. I'll run on Friday to make up. |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 2.10 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.35 | 0.00 | 0.00 | 0.00 | 9.35 |
|
WILKE!!!! Warm up then 7 x up the hills, 3 backwards, and 3 sprints followed by a cool down all the way ot the gym. Legs feel a bit like jelly right now. Oh well...it will do me good...right?!?! |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 9.35 |
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
|
Recovery run...legs very tired from yesterday. |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 7.50 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.45 | 0.00 | 5.00 | 0.00 | 9.45 |
| Warm then 10 x 800 meters with 2 mins rest in between each one, and the job back. Splits for 800s were as follows: 3:47 (coach said take it easy ;o), 3:17 (warming up), 3:10, 3:06, 2:51 (a little carried away), 3:03, 3:03, 3:06, 2:58, 2:46 (that's what I'm talking about). |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 9.45 |
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.55 | 1.00 | 0.00 | 0.00 | 17.55 |
| Solid run today. Hot and humid as ever so I decided to start out easy, and see what I had left in my legs in the last few miles. I felt good, and the last 8 miles were all sub-8 minute, and then the last 5 were all 7:30 or quicker. Legs felt good, and could have gone faster, but didn't want to overheat, which has been a problem n my long runs of late! Average pace was 8:08 min/miles. Next Saturday I'll try to pick up the pace, and try to sneak inside 8 min/mile for my average pace. |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 17.55 |
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| Recovery run. |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 6.80 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.45 | 1.25 | 5.00 | 0.00 | 9.70 |
|
Good effort this morning although it would have been better if I hadn’t got carried away mid-way through the workout. Warm up then 5 x 2,000 meters with 2 minutes rest in between each one. Here are the times:
· 8:22 (took it easy)
· 7:42 (not too shabby)
· 7:15 (rule #1…do not chase down people who are much faster than you ;o)
· 7:42 (legs were hurting, but still respectable)
· 8:50 (yes my legs were toast so stuck to MGP)
Apart from the last one it was a good workout…if only I hadn’t got silly on #3 it would have been a great workout!!! |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 9.70 |
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| U-Loop |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 7.30 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy run. |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 4.00 |
|
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 1.15 | 0.00 | 0.00 | 14.15 |
| Finally managed to get some MGP action in at the end of a long run. 7:55 average pace on a fairly hilly course. Last 1.15 miles were at 6:45 averaae pace. |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 14.15 |
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| It actually felt a touch chilly when I left the house this morning for my short recovery run! |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 4.00 |
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.35 | 5.00 | 0.00 | 0.00 | 11.35 |
| 4 1/2 mile warm up, then 1 mile @ 7:30 (transition mile), and then 5 miles at/around 7:05 (MGP). Followed by a 3/4 mile cool down. Felt pretty good apart from the second to last mile of MGP action. Oh well it wasn't as cool as it was supposed to be. Its is supposed to be cooler this week so hopefully I can generate some more speed! |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 11.35 |
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| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| Easy U-Loop run. |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 7.60 |
|
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 2.75 | 9.25 |
| Long warm up then 2400 all out (8:53 which wasn't what I'd hoped for....I got a little cold/tight waiting for the "off"), then 10 x 200 meter relays, i.e. we'd run 200 meters around the track then cut across the grass in the middle of the track while our buddy ran the other 200. After that I did the long way back to RunTex and then onto the gym, and then the bus to work. My legs were toast! |
| MIzuno Musha 3 Miles: 9.25 |
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| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 7.70 | 0.00 | 0.00 | 21.70 |
| Great run today. Started off in the mid/high 60s, which felt great. Easier course too. Average pace was 7:33 with plenty of MGP miles. I needed this one... |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 21.70 |
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| Easy run on the trail. Legs felt tired from Saturday ;o(. |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 7.90 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.15 | 0.00 | 3.10 | 0.00 | 8.25 |
| Legs felt very tired today so didn't do the full workout. Warm up then 5 x 1,000 meters, and then a cool down. I probably could have done more, but I think it would have bene counterproductive. Hoping for a good run on Saturday. |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 8.25 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.90 | 0.00 | 0.00 | 0.00 | 13.90 |
| Easy long run today. |
| Mizuno Wave Elixir 6 - Green/Blue II Miles: 13.90 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| Easy run around the golf course! |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 4.40 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 1.00 | 0.00 | 8.20 |
| Warm up then Wilke. Legs didn't feel great at the start of the workout, but it started to come together as the run went on. Linked up with Farshid for the "cool down". It started off easy enough, but we sped up once we hit the trail. The last mile was sub-6 min/mile pace ;o) |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 8.20 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 4.20 | 0.00 | 7.80 |
| Good effort today after a rough few days emotionally. warm up then 4.2 miles at an average 6:50 pace. I was a progressive type run as my average pace was about 7:10 going through 1 1/2 miles and steadily dropped. Yes, I failed to turn on the autolap function and I was running around an odd shaped loop. Mileage for this week will be poor, but next week, I hope to return to 50+ miles! |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 7.80 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| Easy long run today. Back to the hard stuff next week! |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 14.25 |
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Bit of a shocker this morning. I work up feeling a bit tired and lethargic. Then I opened the door to leg the dog out and it was pretty disgusting out. 77 degrees and 87% humidity = bloody awful. I took my running belt as I knew I’d need lots of fluids, but I just couldn’t get going. It was supposed to be 2 mile warm up, miles at MGP, then a 1 mile cool down. It became 6 ¼ miles of agonizingly slow miles. However, the positive is that I kept moving when all the time my legs were saying stop, go home, go back to bed. I’ll carry hat with me on race day….knowing that I can push through. However, I also hope that I’m not running 9 minute miles at the end of the marathon ;o). Fingers crossed for tomorrow. |
| Mizuno Wave Elixir 6 - White/Yellow Miles: 6.25 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 7.00 | 0.00 | 0.00 | 8.60 |
| Much better run this morning. It was a cooler than yesterday, but the biggest help was that I got to run with a couple of folks. I jogged the .9 mile to meet them, which is just as well as when we started it was straight into the run, i.e. no warm up nonsense ;o). We did 7 miles at close to MGP. Here are the splits: 7:16, 7:09, 7:28, 7:16, 7:06, 6:59, 7:00. Average pace for those 7 miles = 7:10 min/mile. After that I jogged back to the house, and took the pup for a walk. |
| Mizuno Wave Elixir 6 - Green/Blue III Miles: 8.60 |
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| Fartlek workout. Felt great athe start, but then legs started to get very tired. Running form became worse than normal so headed home. I did a 15 minute warm up then 12 x 1 minute hard, 1 minute easy, and then a short recovery back to the house. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.50 | 0.00 | 0.00 | 0.00 | 19.50 |
| Made a number of errors this morning so I didn't have the best run. On the plus side, it wasn't terrible and if I get my preparation right then I could still run a good time in SA. This wasn't the best week, but a new one starts tomorrow so thats my focus! |
| Mizuno Wave Elixir 6 - Green/Blue III Miles: 19.50 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
Longer recovery run today. Felt good...had matches shoes on ;o).
8:15 average pace. |
| Mizuno Wave Elixir 6 - White/Yellow II Miles: 9.00 |
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.33 | 1.00 | 1.00 | 0.00 | 7.33 |
|
Legs felt a bit tired from Saturday & Sunday so headed to the trail for a run. I knew I couldn’t do anything too strenuous, but wanted to do a couple of faster miles. As such I decided to do a 2 mile warm up, then 1 mile at MGP, then 2 miles easy, 1 more mile of MGP action, and then a jog back to the house. Here are the splits: 8:45, 8:17, 7:01, 7:59, 7:55, 6:43, 8:19, 2:41 (8:10 pace for 1/3 mile). I felt good on the trail. I’m taking Tuesday off as I’ve run a lot of mile in the past 3 days. However, I’ll be back for 7 miles of close to MGP pace on Wednesday! |
| Mizuno Wave Elixir 6 - Green/Blue III Miles: 7.33 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.83 | 2.00 | 3.00 | 0.00 | 8.83 |
| Cool but humid his morning. Legs felt tired during the .9 mile warm up, and also for the first 3 miles (of 7 miles). However, after that I started to feel good so I pushed on. Last 3 miles felt really good. Here are the splits: 7:29, 7:11, 7:25, 7:15, 6:46, 6:37, 6:37 (Average pace for the 7 miles were 7:03). After that it was a .9 mile job back to the house. |
| Mizuno Wave Elixir 6 - White/Yellow II Miles: 8.83 |
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| Easy run on tired legs. |
| Mizuno Wave Elixir 6 - Green/Blue III Miles: 4.60 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| |
| Mizuno Wave Elixir 6 - White/Yellow II Miles: 12.10 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| Medium run today. Met up with Mark for a 4:30am start...the alarm call was not a pleasant one. However, a good run. 8:02 min/mile average so nothing special, but not super easy either. Conditions were cooler than Saturday, but still pretty humid. |
| Mizuno Wave Elixir 6 - Green/Blue III Miles: 10.80 |
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
|
Couldn’t face the early morning alarm call this morning so needed to run after work. It was a little warm, but not too bad. Ran 5 ¾ easy miles. Could have gone further, but I’ll be doing a pace run in about 9 hours…yes that’s the price I pay for sleeping in this morning. |
| Mizuno Wave Elixir 6 - White/Yellow II Miles: 5.75 |
|
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.83 | 7.00 | 0.00 | 0.00 | 8.83 |
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Cooler, but very humid this morning. It rained very briefly when I took for the pup out for a short walk. I got back drank some more Gatorade, and then headed off to meet Mark and Frank. Legs felt very tired the first couple of miles. However, they felt better for the middle 3 miles. I then sped up n the last 2 miles. That didn’t feel good, but wanted to push on tired legs. Average pace for the 7 miles was 7:14, which is 10 seconds that my BQ MGP, but if I could run 3:10 (7:15 pace) in San Antonio I would be very happy indeed….that’s why I’m putting down 7 at MGP. |
| Mizuno Wave Elixir 6 - White/Yellow II Miles: 8.83 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Got the miles in, but not the pace. One more chance next week.... |
| Mizuno Wave Elixir 6 - White/Yellow II Miles: 20.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| Short recovery run involving 3 laps of Hancock Golf course. Nice soft surface. Didn’t wear a watch. But I’d guestimate about 8:45 pace based on how long it took me. |
| Mizuno Wave Elixir 6 - Green/Blue III Miles: 4.30 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 3.00 | 0.00 | 0.00 | 8.75 |
| Woke up, took the pup for a walk and then headed out for my run. It was a nice cool morning, but a little breezy. However, my legs were still tired from the weekend so I wasn’t able to do the tempo run I’d planned. Therefore, I set my sights on an MGP run. Alas even that was out of reach. I just couldn’t generate enough leg speed. However, I felt good aerobically but the pace wasn’t there. When I turned (south) for home I suddenly felt a lot better and the past few miles were close to MGP pace. Once I got home, I turned on the radio and figured out what the program was. There was a NNW wind of 15-20 MPH…and I’d spent the first 5 mile running straight into it ;o). I reckon that has to worth at least 10-15 second per mile. |
| Mizuno Wave Elixir 6 - Green/Blue III Miles: 8.75 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Recovery run with the U-Loop crew. Pace was relaxed. |
| Mizuno Wave Elixir 6 - Green/Blue III Miles: 7.20 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.15 | 0.00 | 5.00 | 0.00 | 10.15 |
| Warm up, drills and then 7 x 1,000 metres with 200 jog inbetween each one. Most of them were around 3:45. However, #5 was around 3:35 as instinct took over and started trying to keep pace with a faster runner ;o). Last couple hurt, and then we did 4 x 200 meters with 200 jog as a rcovery. Them it was time to jog home. Did I mentioned the 3 mile bikeride at the start, and then another 3 at the end? |
| MIzuno Musha 3 II Miles: 10.15 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 3.00 | 0.00 | 0.00 | 20.00 |
| It was about 65 degrees, and 80% humidity when I left the house this morning. I knew the conditions were far from ideal, but I had to get 20 miles in, and try to get some in at MGP (which I'm considering 7:15 pace or 3 hr 10 min as a realistic goal for SA). I didn't quite achieve my goal, but I kept plugging away and managed 7:38 average pace for the 20 miles. Here are the splits: 8:35 8:06 7:51 7:36 7:48 7:37 7:28 7:55 (pit stop) 7:27 7:22 7:29 7:12 7:17 7:10 7:20 7:25 7:32 7:56 (legs fading, and big hills) 7:46 7:53 |
| Mizuno Wave Elixir 6 - White/Yellow II Miles: 20.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Easy evening run. 3 laps of Hancock Gold course then a roundabout way home. |
| Mizuno Wave Elixir 6 - Green/Blue III Miles: 7.10 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| Easy run. Mileage for this week has been poor, but that is because I missed a workout, and didn't want to beat myself up about it 2 weeks before the SA marathon, and b) I'll be doing 13-16 miles tomorrow so all things being equal I'm still in good shape. |
| Mizuno Wave Elixir 6 - White/Yellow II Miles: 4.80 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 6.00 | 0.00 | 12.60 |
| 2.6 mile warm up with David, and Kevin, and then to the start line. I'd planned to do do 4 miles at 7:30 pace, and then 6 miles at MGP (7:15 or thereabouts). I stuck to the plan for the first 4 miles, but then couldn't contain it after that. Oh well...I felt in control, and only turned on the afterburners in the last couple of miles. Here are the splits: 7:39, 7:41, 7:27, 7:24, 6:40, 6:39, 6:40, 6:34, 6:22, 6:16. Average pace was 6:57. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 4.70 |
| Easy recovery run. |
| Mizuno Wave Elixir 6 - Green/Blue III Miles: 4.70 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.55 | 0.00 | 0.00 | 0.00 | 4.55 |
| Its been a few days since I've been able to type a blog entry as I've been a little under the weather. This afternoon I made it on a short "recovery" style run. I felt very rusty, and barely seemed to to be moving forward. However, I managed 8:30 min/mile average pace. Tomorrow I'll go for 8-10 miles and see if I am up the ante a little! |
| Mizuno Wave Elixir 6 - White/Yellow II Miles: 4.55 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 3.00 | 0.00 | 0.00 | 8.25 |
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I was pretty apprehensive about this run before I set out. It had been a week since I tried to run at all fast. It was also late afternoon/early evening by the time I made it out. It was in the mid-70s and pretty humid. I started out with 2 ½ miles at around 8 min/mile pace, and then I was going to try to do 3 miles at MGP (or faster). The official training plan was 8-12 with 4 @ MGP, but I knew that I’d get stopped at too many lights, and that it would be easiest to do the MGP stuff in the middle. For this middle portion I ran 6:51, 7:01, 6:59, and then the last 2 ¾ miles were easy (8:30 pace). Not sure how I feel about the run. I was pleased to get some faster miles in, but this bug/virus I had has really sapped my energy. Starting to debate whether I should race this weekend, and if I do…should I turn off do the ½ marathon instead of the full?!?! |
| MIzuno Musha 3 II Miles: 8.25 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 1.90 | 0.00 | 0.00 | 5.00 |
| Needed that...good confidence boosting run. Plan was to run 1 1/2 mile warm up, then 3K at MGP, then a 1 1/2 mile cool down. Only 5 miles, but the big race is just around the corner. When I got to the MGP portion of the run, I was curious to see how my legs would feel. Fortunately my legs felt the best they had in more than 10 days. I was able to "cruise" at about 6:45 pace. |
| Mizuno Wave Elixir 6 - White/Yellow II Miles: 5.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 1.25 | 0.00 | 5.00 |
| 1 1/2 mile warm up, then 2 1/2 miles of Fartlek action, and then a 1 mile cool down! |
| Mizuno Wave Elixir 6 - White/Yellow II Miles: 5.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 mile easy run ahead of race day! |
| Mizuno Wave Elixir 6 - White/Yellow II Miles: 3.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
San Antonio Half Marathon (13.1 Miles) 01:37:01, Place overall: 350, Place in age division: 38 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 3.00 | 0.00 | 0.00 | 13.10 |
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It was a hot and humid morning in SA! Took the first 3 miles easy, and then hoped to settle into a slightly faster pace. In the end it was a battle to maintain my pace, and the last couple of miles I was a litrle slower. Overall pace was 7:25.
You;d think i would be dissappointed, but I am actually pleased that I stayed calm and was senible. I knew my physical limits and inability to deal well with humidity. I listened to my body and made it home in one piece. That is always mission #1. Today was not my day...but if it were easy and always fell into place then it just wouldn't be life ;o). |
| MIzuno Musha 3 II Miles: 13.10 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 0.00 | 0.00 | 2.10 |
| There was a big frat party near the house last night so didn't sleep well, and then woke up late. Didn't have time for much, but figured that a couple of miles was better than no miles ;o). |
| Mizuno Wave Elixir 6 - Green/Blue III Miles: 2.10 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Hot and humid this morning...far too similar to last weekend in SA. Oh well...Decided to take it easy, and just do the Dam Loop on the trail. |
| Mizuno Wave Elixir 6 - Green/Blue III Miles: 10.25 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 5.00 | 0.00 | 7.75 |
| Solid run. Warm up then 4 x 2,000 meters with 2 minutes rest between each one, and then a jog back to the house. Alas the 2,000 meter course was a little short. The Garmin says it was around 1,900 meters. Still happy with the solid (if not spectacular) splits, especially as I seriously thought about quitting after #2: 7:21, 7:37, 7:27, 7:19. I'd say add 20-25 second for my 2K split. |
| Mizuno Wave Elixir 6 - White/Yellow II Miles: 7.75 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Didn't wear a watch, but i can tell you the pace was nice and easy as I'm going to run with the Gazelles tomorrow, and its a speed workout! |
| Mizuno Wave Elixir 6 - Green/Blue III Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 3.50 | 0.00 | 7.00 |
| This wasn't quite the workout I'd prepared myself for as rode down to the track. The plan was do 20 x 400 meters with 1 minute rest between each one. When I arrived at the track not too many folks were around. I ran with a fellow Gazelle for an easy warm up on the trail. When we returned, a few other Gazelles turned up who had parked about 1 1/2 miles away. Amongst the group was David who asked if I'd join him for some Yasso 800s as he is a fair bit quicker than the other folks heading to Sacramento. I thought...what the heck, but figured I could probably only hang at his pace for 3 or 4. I surprised myself and stuck it out for 5, then I jogged a lap while he did #6, and then did #7 with him. I started with him for #8, but my legs were toast and he was a good 20 seconds in front of me by the end of that one. However, I think that may be my quickest set of 800s ever. The splits were: 3:02, 2:56, 2:48 (apparently that one was my fault ;o), 2:55, 2:50, 2:52, 3:04 (yup the legs were toast). I then had to ride my bike 4 miles home...it wasn't the quickest ride in the world ;o). |
| Mizuno Wave Elixir 6 - White/Yellow II Miles: 7.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Poor run today. Rushed out of the house this morning without doing my usual pre-run routine, and I paid the price from about mile 8 ;o(. Oh well..there is always the chance to redeem myself tomorrow ;o). |
| Mizuno Wave Elixir 6 - White/Yellow II Miles: 12.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.15 | 0.00 | 0.00 | 0.00 | 8.15 |
| Recovery run. |
| Mizuno Wave Elixir 6 - Green/Blue III Miles: 8.15 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.66 | 0.00 | 0.00 | 0.00 | 8.66 |
| Met up with my friend Mark today. Its about .9 mile to meet him then it was 7 miles. The first3 miles were around 7:15-20 pace, but then we slowed down. However, it was a good run as we got to catch up and I'm not sure I was in the mood for a big effort. |
| Mizuno Wave Elixir 6 - White/Yellow II Miles: 8.66 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 6.25 | 0.00 | 0.00 | 12.25 |
| Pleased with this run after a poor week. Ended up running n my own as didn't fancy riding my bike for 1/2 hour to/from practice in the rain. This happened last week and I got a bit of a chill. However, back to this run. I had to stop 4 or 5 times for traffic lights, but those were my only stops as I wore my running belt and didn't have any designated stops. Here are the splits: 7:40, 7:20, 7:19, 7:23, 7:19, 7:11, 7:11, 7:09, 6:50, 7:04, 7:12, 7:09, 1:37 (6:49 pace for .25 mile). Average pace 7:14 |
| Mizuno Wave Elixir 6 - Green/Blue III Miles: 12.25 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| 7:30s |
| Mizuno Wave Elixir 6 - Green/Blue III Miles: 8.80 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
| Easy long run. |
| Mizuno Wave Elixir 6 - White/Yellow II Miles: 11.75 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy run. | |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 1.25 | 0.00 | 0.00 | 6.35 |
| Hmmm not the best run. Went out to do about 7 miles total with 4 x 2,000 meters, but only ended up doing 1 x 2,000 and then did some easy miles. It had been a tough day at work...that's my excuse anyway ;o) |
| Mizuno Wave Elixir 6 - Green/Blue III Miles: 6.35 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy run. | |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 4.48 | 0.00 | 0.00 | 13.48 |
| Started out slow, then started to struggle when the group picked up the pace. However, stuck with it, and then was able to pick it up on the downhill stretch towards the end of the run. Here are the splits: 8:43, 8:21, 8:01, 7:55, 7:39, 7:42, 7:27, 7:30, 7:22, 7:11, 6:55, 7:01, 6:57, 3:05 (6:24 pace for .48 mile) Average pace = 7:33 |
| Mizuno Wave Elixir 6 - Green/Blue III Miles: 13.48 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Mizuno Wave Elixir 6 - White/Yellow II Miles: 6.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 0.50 | 0.00 | 4.25 |
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Hoping this will be a better week on the running front than the last one. There were mitigating circumstances (travelling, and icy conditions under foot), but still my worst week for a few years. As such. I convinced myself to head out for a short run after the 9 hour drive back from El Paso. Ended up with 4 miles, with 2 x 400 meters at a fast pace to help blow off some cobwebs. 400s were at 1:20 & 1:16. |
| Mizuno Wave Elixir 6 - Green/Blue III Miles: 4.25 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 0.00 | 8.90 |
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It was cold and dark when I went for my run this morning. Ran .9 mile to meet up with Mark, then 7 miles in the 7:25-30 range, and then 1 mile at about 8:15 pace. It wasn’t the greatest run, but glad to get some miles under my belt. |
| Mizuno Wave Elixir 6 - White/Yellow II Miles: 8.90 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.91 | 0.00 | 0.00 | 0.00 | 4.91 |
| Easy run. |
| Mizuno Wave Elixir 6 - White/Yellow II Miles: 4.90 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Solid long run. 7:39 average pace. Nothing over 8 minutes ;o). |
| Mizuno Wave Elixir 6 - Green/Blue III Miles: 14.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1486.30 | 145.67 | 114.93 | 4.60 | 1751.50 |
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| Nike LunarGlide +2 (Orange) Miles: 99.79 | Nike LunarGlide +2 (Black) Miles: 78.25 | NIke LunarGlide +2 (Red) Miles: 34.20 | Mizuno Wave Elixir 6 Miles: 286.68 | MIzuno Musha 3 Miles: 232.86 | VFF KSO Trek Miles: 60.67 | Mizuno Wave Elixir 6 - Green/Blue II Miles: 260.75 | Mizuno Wave Elixir 6 - White/Yellow Miles: 227.10 | Mizuno Wave Elixir 6 - Green/Blue III Miles: 173.66 | Mizuno Wave Elixir 6 - White/Yellow II Miles: 182.62 | MIzuno Musha 3 II Miles: 31.50 |
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| Weight: 0.00 | Calories: 0.00 | |
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