| Location: Bend,OR, Member Since: Sep 21, 2007 Gender: Male Goal Type: Marathon Finish Running Accomplishments: Whalepark 10K race 46:10 (2007)
USCG 7 mile run- 55:55 (2008)
5K treadmill 21:27 (2007)
5K road race 22:52 (22:28 actual 5K) (2008)
5K road race 21:47 (2011)
Klondike Relay Race Leg 9 11.1 miles 1:33:00 - 36 hours without sleep before my leg. (2007)
Klondike 2008 Leg 5 14 miles 2:02 (2008)
Seattle Half 1:48:30 (2007)
Avenue of the Giants Half (2008) 1:50
Surf City Half 1:44:37 (2011)
Short-Term Running Goals: Half Marathon 1:40:00 or less-tempo ran a 1:44 WHAT IS THE LIMIT?
5k under 21:20
Marathon 3:25
Long-Term Running Goals: Another PR before I turn 60.
Continue running and avoid knee surgery. Personal: I got back into running in January 2007. Lost 35 pounds and keep trying to follow my high school track/cc son around. Soon found out that coaching was a better choice. Ran semi seriously in high school ( 4:30 ish mile), but had done no running in 29 years. I think I'm back and complain heavily when not allowed to run.
Take Shape for Life helped me lose 25 pounds after I had been a runner for a number of years and my half marathon time clearly reflected that.....I must add that I feel and look way more like a runner. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 132.21 | 16.60 | 9.35 | 0.50 | 158.66 |
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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 |
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Ran down to the gym for a 1.5 mile warm up. Cold today about 18 degrees. Ran 7 miles on the mill at just under 9 minute pace. Leg felt pretty good today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 3.00 | 0.00 | 8.50 |
| Ran down to the gym for 1.5 miles. Did a mile warm up then did a 3x1600 with .5 mile easy in between. Miles were 7:40, 7:30 and 7:10. Then did a 1.5 mile easy pace cool down. Felt good to get the speedwork in. Half marathon in Ca. on Sunday so day off tomorrow and just a short easy run on Friday. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Last run before this weekends half marathon. Just did a treadmill run progressing from 9:00 to 8:30 over 5.5 miles. Felt good and no noticable leg or achilles tightness. Off to California in the morning. | | Add Comment |
| | Race: |
Surf City Marathon/Half (13.1 Miles) 01:44:34 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
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First try in a long time to run a real race at a real pace w/o injury. Really had no idea what was possible since my training has been subdued to help prevent new injury. I just hoped for around a 1:50 finish.
Great morning with a little fog, no wind and temps in the high 40's. Course was quite flat and I was determined to start slow.
Mile 1 8:12
Mile 2 8:05
Mile 3 8:05
The course then went up the only real hill, but it was pretty gradual and managed to maintain:
Mile 4 8:01
then the markers disappeared for 4 miles as we got back on the coast road. Next thing I knew we were at 8 miles and I was at 1:03:52 so ran 4 miles at about 7:50 pace.
The turn back was at just over 8 miles and I felt great at this point. I knew I only needed sub 8;30 pace back to stand a good chance of a PR. Felt good but was reluctant to pick up the pace in fear of a rapid fade.
Mile markers were a bit out of place because mile 10 was 8:39 and mile 11 was 7:28 and I know I ran both at a similar pace. Mile 12 was a little mental game to stay focused and managed a 8:01. Could see the finish in the distance and picked it up a touch and did the last 1.1 in 8:37 for a PR of 1:44+. Felt like I could of pushed a little more but am realy happy to finish a race without injury and do a half under 8 minute pace, even if it was just under. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Legs felt good today so thought it time to get back into daily runs. May of been a day too soon. Felt fine the first half but felt it quite a bit over the last 2.5 miles. Averaged just over 9:00/mile so a little fast for an easy run especially just after a race. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Did the same route as yesterday just a little slower and a little earlier turnaround. Legs were pretty stiff today so thought I better keep it easy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.10 | 0.00 | 5.10 |
| After two days off I felt like moving! So I did a mile warm up then ran the 5K CC course in 24:02(7:45 pace) then did a mile cool down. Felt really good to move the legs today. Snowy and in the low 30's. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 2.00 | 0.50 | 5.50 |
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Did not have much time today so had to keep the run to 5 miles. Thought a progression run would make the best use of the limited time.
Miles were 9:00, 8:30, 8:00, 7:40, 7:30 and the last .5 at 7:00.
Pretty short workout but felt good. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Ok I decided it was time to refocus and start training for the next event. I have decided to run Avenue of the Giants May 1 running the marathon( my first) and make it a Boston qualifier( at least hope to). My 1:44 half last week translates to a 3:39, assuming I train for the longer distance over the next 12 weeks. Since this will be trying to qualify for 2012 Boston I can get in with 3:45:59 since I will be 55. All I need is 8:37 pace.
Got back on treack with a 9 mile easy run at about 9:15 pace. Cold and really icy so was not the best run I've ever had but got me going so was fine. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 1.50 | 0.00 | 0.00 | 9.00 |
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Ran down to the gym and then did an hour on the treadmill. Picked up the pace to around 8 minute pace for the last 1.5 miles.
Then tried out a water conditioning class at the gym. Actually was fun but I only did it for 30 miutes since I had just finished running. Looks like a low impact way to get in a two a day without extra stress on the body.
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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 |
| Ran to the gym then did 7.3 at 8:57 pace on the treadmill. Felt slow today and the run seemed way harder than easy pace but I got it done and feel fine this evening. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| Snowing hard today so a long run outside was out of the question. Went to the gym and did 12.4 miles on the treadmill at 9:05 pace. Started to get dehydrated and since the gym was full I did not want to lose the treadmill by stopping for water. Ran out of gas due to the6 or more pounds of water loss and called it a day. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Easy run on the treadmill of 10.25 miles at a 9;05 pace. Felt a little sluggish. A little surprising since yesterday was an off day. Will pay attention tomorrow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
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Mostly a repeat of yesterday. Can't really run outside so since I am trying to up my mileage I did another 10.1 miles on the treadmill in 90 minutes. Felt much better than yesterday. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.36 | 0.00 | 0.00 | 0.00 | 9.36 |
| Snowing and cold and windy......So being very sick of the treadmill I did 52 laps on the indoor track foe 9.36 miles at around 9:15 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
| Felt the beggnings of a cold today. Decided to run anyway and stop if it was a problem. It was not. Did a treadmill run of 10.75 miles at a 8;57 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bad cold no running today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 1.25 | 0.00 | 5.25 |
| Felt better today. Just a short run was all I dared do. Ran 3 at 8:57 then sped up progressively to 7:00 pace by the end 5.25 miles in 44 minutes. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
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Felt a little better today but somewhat tired.
Ran down to the gym. Then did an easy 7.25 treamill miles for a total of8.75. Felt good after I finished. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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I had a full aerobic test done today complete with blood tests every three minutes and a mask to measure O2 consumption. The bad news was I still had a cold that effected me much more than I thought it would at the high end of the test.
Results summarized:
1. I have great fat burning % at normal easy/ long run pace.
2. Body fat 8-9 % so while not perfect is good for me
3. latic acid build up continued after the test ended indicating I really need to do more speed work as my body is not dealing with latic acid well at all
4. My VO2 max occured just over half way through the test clearly indicating lack of full lung usage due to the congestion I have. That said I did another 8 minutes at up to a 6:30 pace at a grade before failure occured but at lower VO2 max and I never reached my usual max HR.
Great test and now that I have a base I will retest in a month or two when I have no other issues to retry the high end of my fitness. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 132.21 | 16.60 | 9.35 | 0.50 | 158.66 |
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