| 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 | | 134.80 | 16.30 | 2.00 | 2.50 | 155.60 |
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| | Race: |
local end of year 1/2 marathon (13.1 Miles) 01:55:30, Place overall: 14, Place in age division: 5 | | 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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Well I should not call this a race report since I only ran it to get some miles in. The seven weeks of injury inteuption caused a lot of endurance loss so I knew there was little point of worrying about time.
Started off on this very hilly out and back course with 7:24, 8:03 and 8:23 miles which was way too fast for my current shape and the large number of hills on the next seven miles.
The next four miles were more reasonable until the larger hills really started wearing out my legs. It was weird, not breathing very hard but nothing in the legs on the longer hills. Miles were 8:16, 8:25, 8:35 and 10:00 which included a pit stop.
The next three miles were slow and difficult even with the motivation of the person just ahead of me having an up close and personal visit with a brown bear (less than five feet away). I never saw the bear but was probably too tired to notice. Miles were 8:50, 9:05 and 9:10.
The last three miles I just held on to finish. Miles were 9:25, 9:20 and9:10 and missed the final .1 time.
Not the greatest day ever, but the really good news is my S.I. joint hardly bothers me two hours after the finish. And that is worth way more than the time in any race. I feel like I can start to train for real again!
| | Comments(2) |
| | 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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Just did a very slow 3 mile jog to loosen the legs.
Went for a six mile trail walk in the afternoon. Felt good with no S.I. joint issues on the uneven terrain. I think I can return to proper training and will start with a tempo run in a day or two after a slow run today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Did a slow increasing and decreasing workout. Started at about 9 min/mile and went down to 8 min/mile and back up to 9. Ended up with 7 miles in 60 minutes then did a 1/2 mile cool down. No issues except I feel really out of shape. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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Sore today, no doubt due to suddenly running again. I can't bring myself to start over and add 10% a week so pain, short of injury, is to be expected. I hope to end the week at about 45 miles and be back to 50-55 miles next week.
To reduce stresses I ran the treadmill for 63 minutes or a little under 9:00 min/ mile. S.I. joint a little sore but does not hurt. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Since it was a nice day I ran between the cruise ship tourists to get in 8.2 miles in 73 minutes for an 8:54 pace. Felt really good until the last few minutes when all my energy seemed to disappear. Only 4 hours of sleep last night might have played a part. No hip issues today at all. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 2.00 | 0.00 | 7.20 |
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Hip just a little sore today. Decided the treadmill was a wise choice to reduce the pressure on the hip. Mostly ran at an easy pace with 2.5 miles in the middle at 10 K pace for fun. Still feel out of shape and thus this workout seemed fairly hard.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran the park loops for 8 miles. Just a very slow relaxed pace of 9:00min/mile. Quite a little soreness today so will rest tomorrow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Better sleep and a day off lead me to decide to do a little harder workout. Ran two miles in the park as a warmup then out the hill road to Whalepark. Did occassional pickups on the flats. worked the hills at easy level ground pace which hurt at times. Ended up 9.5 miles in 1:25 for an 8:42 average pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Ninety treadmill minutes. Traveling to the east coast tomorrow which is a twenty hour trip at best so no running tomorrow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running 20 hours on planes and in airports. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Lots of minor pains and issues. Did 45 minutes of cross training instead of a regular run. an the 3.5 at a fast easy pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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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 |
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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 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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1:00 AM to 8:00 PM traveling. No running.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Rainy somewhat dreary day, perfect for running. I ran 3 miles in the park and 6.5 on the road all at an easy 9:00 min/mile pace. No problems, in fact the hill portion of this route felt pretty good for a change. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Very little free time today. Just managed 4.5 miles in the park. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 2.50 | 6.50 |
| Interval day even though I knew it would not be very good. Ran 2x800 2x400 and 1x1600 with 400 jogs between each. Times were very slow 3:20, 1:30 and 7:20. Two miles warm up and cooldown. Well I did it. I hope this is the start of better things. | | Comments(1) |
| | 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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Cross train miles. Went on a camping trip to climb the local volcano Mt. Edgecumbe. Seven miles one way with most of the 3200' elevation gain in the last mile. Pretty steep up to the edge of the cone. Great view of the entire area from the top. Lots of snow above 1500'. Great trip and a little exercise too. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.20 | 0.00 | 0.00 | 7.20 |
| One hour with half at tempo pace and half at easy pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Just got out today for a little longer run. Ran 10.5 miles on the park loops in 90 minutes. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Six easy miles with Steve. Total of 53 minutes. Will be fishing the next two weeks and running will only happen during times after unloading in town. No place to run on a 47 foot boat in the Gulf of Alaska. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 134.80 | 16.30 | 2.00 | 2.50 | 155.60 |
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