Bret

February 2012

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Location:

Milton,GA,USA

Member Since:

Jul 27, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PR's -

Mile - 4:38    (High School)

2 Mile - 10:12 (High School) 

3 mile - 15:51 (High School)

10k - 35:19 (High School)

Marathon - 2:59 marathon (London -2013)

Half marathon - 1:25:18 (Deseret News 2013)

Ran all 5 of the World Marathon Majors (NY, Chicago, Boston, London & Berlin)

5 x Boston Marathon

Triathlete - sprint to half-ironman distance

Climbed Alpe d'Huez on my bike 

 

 

Short-Term Running Goals:

Sub 3 hour marathon

Long-Term Running Goals:

Continue to improve times on all distances from 5k to marathon

Personal:

Married with three daughters - each of them are recreational runners.

Favorite Blogs:

Miles:This week: 33.50 Month: 168.15 Year: 1366.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
232.5019.0010.606.50268.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

PM - in offsite work meetings at the Vinoy in downtown St. Pete.  Finished up around 4:30 and Richie met me for a run along the water and into Snell Isle.  Ran about 6 miles or so, but that was his limit.  So I stopped at the gym on the way to my bible study, and did a few more miles on the treadmill before showering and heading out.  Nice afternoon/evening for a run - weather has been very nice. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - 3 easy stiff tired miles this morning.  Still adding aerobic base mileage. 

PM - little over 8 miles at lunchtime.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 3 easy miles with Riley this morning - very early.  Noticing some fatigue from the quick mileage build-up - some slight tenderness on the top of the left foot.  Will keep an eye on it.

 

PM - suprisingly good run on the treadmill - 7 miles at just under 7 min pace.  Felt very good and HR was well under control.  Go figure.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

PM - got in a very easy 15 miles this afternoon.  Felt very relaxed and consciously kept the pace aerobic.  Good run.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - easy 3 miles - a bit sluggish this morning.

PM - 8 miles on the treadmill - in just under an hour - average HR under 70% - starting to feel like I am getting some benefit from the aerobic base-building.

 

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.002.008.00

PM - lunchtime on the treadmill - was getting a bit bored with the aerobic build-up and it felt like it was time for a workout.  So I did 8 x 400 @ 80 sec w/ full recovery - along with a 2 mile w/up and c/d.  Good workout - never maxed out on the HR as it is just not enough time on the reps to do so.  Felt good to work on some turn over and efficiency.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - verrry easy 4 mile shake out run.  Moon was quite bright this morning - out the door by 5:15 am.

PM - got in a relaxing 6 miles after work with Richie in a run around the Carillon office park.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - lunchtime - 10 miles easy - dumprun.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Too tired or lazy to run before work this morning - so hit the treadmill at lunch with just enough time to squeeze in 6 miles.  Broke-in some new Gel-Nimbus 13's which were delivered last night.  Hope to get a second run in later after work.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

PM - 20 miles on the treadmill - too windy and cold for this Florida boy to run outdoors this afternoon.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

PM - lunchtime run - nice progression run of a little over 8 miles with the last 3 miles below MP - aided by absolutely spectacular weather - temps in the low 60's with very low humidity and no wind.  This morning however was too cold for me to head out, so I will need to try to squeeze in a few extra miles this evening. 

Read yesterday where Lance Armstrong in completing his first 70.3 Ironman Tri yesterday in Panama finished 2nd after posting a 1:17 half.  He was rumored to not be very gracious to the winner who passed him in the last mile or so, on his way to finish a 1:12 leg.  Guess he was expecting to win.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.005.000.0012.00

AM - easy 3 miles in the neighborhood.  Nice morning.

PM - Good Workout -on the treadmill.   4 x 2000 at 6:18 ppm with 2:50 recovery; 2 mile w/u and 1 mile c/d.  9 miles total.  The first rep and the last were the roughest as usual.   Pleased with my progress.  Felt like a real runner today 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 4 easy shake out miles this morning.  Had a nice dinner last night at a French restaurant in Clearwater for Valentine's Day with my bride.  The food was great, the service was not exactly bad, but instead really almost non-existent.  They were both shorthanded and so completely unprepared - that it became comical - as if we expected Gordon Ramsey to come storming out of the kitchen to fire the staff.  Literally a 3 hour event - but it made for a great story and memory. 

 PM - 6 miles easy with Richie at lunchtime.  He actually only did about 4 with me, and was concerned that he may have tweaked his calf muscle - so he headed back to the gym while I finished up.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.004.509.00

PM - After dropping Delaney at soccer practice I went for a run near the fields and after finding some lighted sidewalk/road did the following workout: 4 x 200 @ 5:00 pace w 200 recovery then 3 x 1000 at 5:45 pace with a 3 min recovery; then 4 x 200 @ 5:00 min pace w 200 recovery - 2 miles warm up and cool down. The middle set was tough - but felt good just the same.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - 3 miles easy before work.

PM - lunchtime - 8 miles around Carillon office park and Feathersound - felt a little depleted toward the end.  Did 7 striders to finish up.  Been reading Steve Magness website and twitter feed.  Interesting ideas and debunking some traditional thoughts about the "science" of running.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

AM - 5 miles easy before work.  Had an unplanned day off on Saturday and then no opportunity for a make up day yesterday - so with 2 days off, legs and body were quite fresh this morning.

 

PM - lunchtime around the Carillon Office Park - 5 miles - nice weather - felt fresh still - and was moving along at a relaxed pace - not realizing I had done the last two miles at MRP.  Finished up with 4 striders.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.008.000.000.0011.00

PM - Lunchtime workout - Tempo run, but something different for me.  Alternations.  After 2 mile warm up on the treadmill, I did 8 miles of tempo pace running where I would go 800 meters at 10 seconds faster than my goal MP (or 6:40) then 800 meters at 20 secs slower than goal MP (or about 7:10) then a 1 mile cool down.  The idea is to progress with this workout each week where I will increase the pace and the length of the fast "on" segment and likewise decrease the length of the "off" segment but also increase the pace of the "off" segment too.   I will also add miles each week until my marathon in April.  If the body adapts properly, or theorhetically I suppose, the resting segments will be at MP or better, and shorter than the "on" segments.   We'll see how it goes.  I would not rate this workout as having been "hard" - but I was appropriately tired at the end of the workout.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - lunchtime - easy 5 - very light running, a bit tight / sore from yesterday.

PM - 5 more on the treadmill after work.  Actually felt better after this workout than before.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.002.500.008.00

PM - lunchtime workout - 8 x 400 @ 5k pace 400 recovery; then 4 x 200 at 5k pace, 200 recovery - 2 mile warm up 1 mile cool down.  Ran these outside around the lake at Carillon on a muggy windy day in the low 80's.  Found it to be a bit tricky on the first few reps to go too fast instead of locking in on 5k pace - and so as a result several of these were a bit quicker than planned - likewise with the 200's - mostly at 39/40 secs which is slightly faster than the planned 5k effort.  Felt pretty leg weary afterwards, hoping for a quick recovery.   

Ran across this story of a movement to have the Mile distance returned to HS track meets and to the Olympics:  http://bringbackthemile.com/home  Just get all nostalgic at the historic references to great runners and races at that distance: 

Great Scott!, this date, Feb 20, was an historic one for the Mile with Eamonn Coghlan, 41, becoming the first Master (and only 40+) to break four minutes in the Mile (3:58:15) and also Steve Scott (USA) runs his last sub-4 minute Mile (3:59.88) in Los Angeles (1993) – #136 for Steve, the most ever! Two incredible achievements. Photo credit: Track & Field News

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

AM - easy 6 untimed miles before work.  Felt surprisingly good.

PM - lunchtime on the treadmill on a very warm muggy and windy day (so I stayed inside) 5.5 miles.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.003.100.0020.10

AM - So I needed to get a long run in this weekend; and there was a race in downtown St. Pete (5 and 10k) that I did not want to race - but Richie coaxed me to go down.  So I got downtown early and did 16 miles from the Pier up along Coffee Pot Bayou and up to 62 Ave - over through Shore Acres and Snell Isle and arrived just in time for the 5k start - which I planned to do at as a fast finish to my long run.  I ran with Richie for the first half mile and let him go, but ended up running much faster than expected, but in a controlled/just short of threshold effort running 6:24, 6:17 and then 6:24 and then did a short cool down.  Finished just behind Richie on a cool very windy morning.  Felt very good about this run as I never felt spent or beat up and the fast finish was pleasant surprise. 

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - easy untimed 6 miles before work this morning.  Always uncomfortable when you need to go to the bathroom a mile into a 6 mile run...

PM - lunchtime - 6 more.  Ran over by the Clw/St. Pete Airport for a change of scenery.  Not much there in terms of running options and the old Airco Golf Course long since closed and abandonned looks depressing a creepy. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.506.000.000.0013.50

AM - 4.5 easy before work.

PM -  9 miles on the treadmill - workout of 2 mile warm-up then 6 x 1000 at 6:40 pace with a 600 rest at 7:13 pace; 1 mile cool down.  Similar to last week's workout but I increased the length of the "on" rep from 800 to 1000 and reduced the rest rep from 800 to 600.  Surprisingly more challenging.  Pretty spent at the end of the day; need to do some easy running the remainder of the week.  15k Race on Saturday.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - verrry easy 5 miles this morning.  Feeling a bit of training fatigue - debating on how much running to do the rest of the week...

 

PM - lunchtime - 7 more around Carillon and Feathersound.  Felt ok until about 6 miles when I think the heat started to affect me.  Mid 80's today.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
232.5019.0010.606.50268.60
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