Bret

February 2014

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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
308.5014.502.500.00325.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM - limited time today - in ATL to try to find a house.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - 3 miles before church on a very foggy warm morning at home. 

 

PM - 8 miles easy on a warm (mid 80's) afternoon.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - on the treadmill.  I have decided that I am not happy with where I am from an aerobic base perspective (its not terrible,its just not where I want it to be).  I recall reading in Lydiard's literature, that once your training moves away from aerobic base training, while you should be able to improve upon other components (AT, LT etc.) you will not improve your aerobic base any further for that training period.  Anyway, I have decided I would rather focus on that aspect for several weeks and hopefully see some improvement there before resuming tempo and threshold training.  Had a good run this evening.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - 3 miles easy this morning before work in ATL.  Windy and a little chilly.  Forgot to pack my gloves and hat.  

 

PM - 11 miles of aerobic running on the hotel treadmill after work. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - cool and rainy morning - covered between 8 and 9 miles before work.  Slow but felt really good at the end.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

AM - 3 miles before work in FL - started to rain at the end of the run.  Feeling good after the last few days of aerobic running.

PM - 12.5 miles of aerobic running on the treadmill at lunchtime (lengthier than my normal lunch).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

AM - 3 miles easy before work.  Had my annual physical this morning.  Weight is up (shocker) - though I expect that will resolve itself in the next few weeks -- but everything else is great.  Subthreshold tempo planned for later today.

 

PM - lunchtime 9 miles on the treadmill.  2 mile warm up then 6 miles at subthreshold pace (80% HRR) which as a happy coincidence was 6:53 per mile for me (nearly the MP pace I was running a year ago).  1 mile cool down.  Really pleased with how the extra miles at the aerobic effort for this week has really improved lots of issues I was having over the last couple of week. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

PM - long run of 20 miles.  Bit of an atypical Florida day - fog, cool and with occasional drizzle. A little windy at times too.  Sort of on the slow side, but a decent effort nonetheless.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - between nine and 10 miles after a drive from Florida to Atlanta this afternoon.  I heard on the news after I arrived that they're expecting some winter weather again this week. Hope they are better prepared this time. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM - 5 miles easy this morning before work in ATL.

PM - 8 miles on the hotel treadmill after work. Kept the effort at a moderate aerobic level -- heart rate reserve at 70% - which this week had me at 7:24 pace which is an improvement of approximately 15 seconds from last week at the same effort and distance.  Things are progressing nicely.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM - 4 miles easy to moderate.  Rain and potential for a "wintery mix" had me running on the indoor track of the club next to my hotel this morning.  Unintentionally probably allowed myself to run a little faster than I had planned.  

PM - 12 miles on the treadmill in the hotel after work at an easy aerobic pace.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM - 5 miles easy on the indoor track in the gym next to my hotel.  Weather was not pleasant outside.  Sleet, windy, freezing rain...Had a nice run indoors though. Only 3 people in the entire club, and no one else on the track.  

PM - 10 miles at a moderate aerobic pace on the hotel treadmill. 

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM - 6 miles on the hotel treadmill this morning.  Office closed again today with the snow.  Hoping my flight is not cancelled this afternoon.  (I am out of clean running clothes.)

 

PM - 7 miles back home.  Really  not a very good run.  Too worn out from the travel, or just too old.  

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.000.000.0011.00

AM - 3 miles easy before work this morning.

PM - tempo - MP run on the treadmill at lunch 6 miles.  Felt ok but HR was higher than it should have been or was last week on the same workout.  Actually I did not check the HR until the last half mile after the first mile or 2 were in the proper zone.  Not sure if there was a problem with the monitor or with my HR.  Anyway, felt as though it was a good workout either way.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

PM - 14 miles easy on a deceptively cool afternoon, with a fair amount of wind. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - easy 10 miles on a splendid Sunday afternoon. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - moderate aerobic effort of 8 miles on the treadmill at lunchtime.  Bought a pair of Saucony Triumphs over the weekend.  (Jake K may be happy to hear.)   First time in that brand.  Liked the wider toebox and light weight.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 12 miles easy very early in the morning before business meetings in Atlanta.  I had three separate guys passed me on Mount Vernon Rd. running extremely quickly.  Made me feel slow! Anyway after a mile or two I saw them jogging back together.  Must have been doing a workout. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 4 miles easy before business meetings in Atlanta.

PM - 8 more after work meetings.  Relatively warm out. Upper 60's. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 creaky miles this morning.  I think the new Saucony shoes seem to have resulted in some issue with the sides of my big toes - more so on the left than the right.  It has gotten increasingly worse each day.  Not sure if it a bruise, or a blister under a callous - but it took a good half mile before it loosened up.  Wore the Asics this morning instead.  Also accidentally banged one of my other toes on a chair in the hotel last night.  Painful.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - a little over 4 miles this morning before work.  Work and travel late yesterday prevented a planned second run - but probably good to let my toes recover a little more.  Did a little "home surgery" to the callouses and missing or mangled toe nails last night- trying to drain any blisters that may be causing the pressure/pain.  I think just switching back to the normal Asics and having more recovery time helped more than anything.  Will try to get a second run in later today.   

 

PM - 10 miles at a late lunch.  1.5 mile warm up - then 7 miles at marathon pace - 1.5 mile cool down - on the treadmill.  Felt reasonably solid.  No toe problems either.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.500.000.000.0018.50

PM - 18.5 miles in the middle of a very warm and humid day at home.  

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles before church in a warm fog.  Decent run after a hot long run yesterday.  May just be starting to get into shape.  Busy day ahead. Teaching bible class - church gathering at my house and then a flight to ATL after evening worship.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles easy to moderate in ATL.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM - 4.5 to 5 miles early this morning before work. 

PM - 11 more on the treadmill at lunchtime. Good aerobic effort.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 4 miles easy on the indoor track at the gym next door to my hotel to avoid the cold and the rain outside.

PM - 6 miles on the treadmill at lunchtime.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles easy at the gym at lunchtime. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.502.500.0016.00

AM - disappointedly unable to get a second run in yesterday with business travel getting in the way.  Headed to the gym early this morning.  Tempo/threshold workout.  2 mile warm up then 2.5 miles at MP then 2.5 miles at HM - thought I handled it well, but my HRM data that I checked later says not so well.  1 mile cool down.

 

PM - nice weather lunchtime run with Richie.  Upper 60's bright sunshine.  Felt really solid on this run - that was not too hard, but based on our comparative breathing - it was a bit tougher for him, whereas I felt like it was just a nice moderately paced aerobic run.  Got 8 miles in around the dump.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
308.5014.502.500.00325.50
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