Bret

Dunedin St. Patrick’s Day 10k

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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: 0.00 Month: 139.51 Year: 1262.63
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
165.756.200.000.00171.95
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 2 mile walk with Finn.  My "first-thing-in-the-morning-when-I-step-out-of-bed personal inventory of aches pains and functional deficits" informed me that something is indeed developing with the left foot (having had at least 3 prior stress fractures over the years - I know from those experiences, the early signs and symptoms) - and so - I begrudgingly, perhaps wisely - decided not to run.  But Finn looked very expectantly at my running shoes and then back at me, and then back at the running shoes and let out a little whine - and so, I put them on, but just for a walk.  

PM - lunchtime - indoor cycling and indoor rowing.  15 miles on the bike and 2000 meters or so rowing.  Hated most of it.   

Total effort today was around 90 mins.  ~ of 8-10 miles of running maybe.  

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Cross training again today - walked about 3 miles and rode a Peloton workout for a little over 13 miles.  Foot is feeling better - going to do some more cross training for a bit until the aggitated metatarsal cools down. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - about 2.5 miles of walking 

PM - 2 mile run /walk on the golf with Finn and Riley - testing tolerance of the foot - seemed ok but felt a twinge at about 1.5 miles and walked a bit.  Then did a Peloton workout on the indoor cycle for around 13 miles.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 2.5 mile walk on the golf course with Tracy Riley and Finn. Then 2 miles of walking on the treadmill at 3.4 mph at 15% incline - followed by 2000 meters of indoor rowing.  Going to continue with cross training for a bit until the foot settles down. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - cross training - just under 13 miles on the Peloton bike before work.

PM - more cross training - 6 miles on the elliptical trainer at the gym at lunchtime.  They have a type of machine there that most closely simulates running, which I can mentally tolerate - and so I set the level of intensity to mimic the HR effort of an aerobic run and its not too bad of a substitute.  

Foot is feeling ok with these cross training efforts.  I have of course been reading lots about stress reaction metatarsal injuries.  Always the question is how long to allow for recovery/healing; and is discomfort or pain upon resuming running indicative that the injury is not yet healed or to be expected as normal aches and not indicative of further injury or progression/exacerbation of the injury.  No one provides a clear answer to this in the online material, of course - and I suspect is likely to vary from case to case.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM - just under 10 miles on the indoor bike before work.

PM - little over 6 miles of aerobic-effort elliptical work at lunchtime.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 1 mile on the treadmill to test out the injury recovery / left foot stress reaction.  Felt no discomfort before/during or after.  

PM - 2 miles on the treadmill at lunchtime - feeling no discomfort at all.  Took it easy, and will gradually add back some volume as tolerated.  2000 meters of indoor rowing afterwards.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM  - 2 miles on the treadmill at home before work.  It is cold again - 32 this morning.  

PM - 3 miles on the treadmill at lunchtime and then 2 miles on the elliptical.   May have pushed it a bit for the gradual recovery for my foot.  Felt a little achy at the end and after.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - 3 miles on the treadmill at lunchtime.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - a little over 3 miles very easy on the golf course with Finn.  I think just doing very easy light and short runs is best for the foot.  Felt very good this morning.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 miles on the roads with Finn. Cold wet and drizzling.  Foot seemed to tolerate it fairly well. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM - 9 miles on the indoor bike before work.  Very cold windy and rainy - and of course, daylight saving time dark.  Staying inside.

PM - lunchtime 5.5 miles on the treadmill - with the first .25 walking at a 13% incline to warm the legs.  Foot's got some "activity" going on with it, but nothing I think that requires that I do anything to adjust for it.  At least not today. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM -  5 miles at lunchtime on the treadmill. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - did a little test run with the vibrams on the treadmill this morning of a half mile.

PM - 5k run with Finn on the golf course - ran in the vibrams again.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 1.5 miles walking on the treadmill at 15%  at 3.4 mph then 2000 meters of indoor rowing.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles easy running on Clearwater Beach with Riley.  In town for a wedding this weekend. 

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Race: Dunedin St. Patrick’s Day 10k (6.214 Miles) 00:42:41, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.200.000.007.20

 

I was in the Tampa area for a wedding this weekend and decided to run this 10k in downtown Dunedin.  A little iffy about my foot - and the race was clearly set up for low key competition - (5k to follow at 9:30 to coincide with the beginning of St. Patrick’s Day celebrations - which is a big deal in this little town.  So I felt like running a tempo effort and gauge my intensity so I would do no harm to the foot.  

The race course was literally out and back on The Pinellas Trail from just north of the BlueJays stadium to Curlew road and back.  I started off easy and locked in a 6:50-ish pace.  Gradually I picked off runners one by one until just before the turnaround when I found myself in 2nd place overall.  The 1st place runner was a good couple of minutes ahead but clearly out of reach for me.  The first woman who I had passed around the 2 mile mark stayed close and passed me at just over 4 miles.  She gapped me a bit but then I maintained the same gap through finish.  

Good splits 6:55, 6:44, 6:43, 6:51, 7:00, 6:57 and 6:32 pace for the last .2.  Foot felt solid.  Pleased with the results.  

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles very slowly in the darkness on the beach roads for the first half or so of the run.  Felt a little discomfort in the foot so I found a beach access gate; and as dawn was just breaking -  I could see well enough along the shoreline.  Softer surface was better, and the run was peaceful with the only audible sounds of light surf coming in and the crunch of my footfalls on the shells at the waterline.  Heading back home today.  Enjoyed the weekend.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles on the treadmill easy.  Foot felt remarkably better today (like almost non-existent) from yesterday morning - but I still felt a bit fatigued from the race and the long drive home - so I kept it light.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Zero activity.  I awoke early enough to do a run or to cross train, but I felt tired and went back to bed for an extra 45 mins.  Had a lunch meeting - and so I planned to run after work, but then my commute ended up taking well over an hour and dinner smelled really good when I got home...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - a little over a mile walking at 3.4 mph at 14% incline on the treadmill, then 2000 meters of indoor rowing.

PM - lunchtime 6 miles on the treadmill.  It got cold overnight and the wind was gusting to nearly 1000 mph (it seemed), so I stayed indoors.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

AM - easy run with Finn on a frozen golf course this morning.  He chased deer and squirels and some geese who seemed to be very vocally displeased with him as they swam to the center of a pond and he began to wade in after them.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles along the Charles from Waterton to Harvard.  In Boston for the weekend.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 easy miles with Riley along the Charles in Boston...looks like she will be going to school here in the Fall. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - last day in Boston.  Just 3 with Riley who is nursing a bout of PF and trying to take it easy. Raw cold with some snow showers and icy surfaces along the Charles.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 miles on the treadmill on a short lunch break.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 2 miles on the treadmill before work followed by 2000 meters of indoor rowing.

PM - 5 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 - brutally harried day at work; squeezed in 5 miles on the treadmill at the gym before heading home.  Needed to decompress.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 2.5 miles with Finn - very slowly in the neighborhood followed by 2000 meters of indoor rowing. 

PM - 4.5 miles at lunchtime.  Felt leaden.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles on the treadmill before work. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - got out early with Finn and took him to the Forsyth trail - which is mainly boardwalk with some concrete pavement in a wooded / swampy flat area.  Good for easy miles.  Colder than I had expected in the upper 30's - and as a result there was frost/ice on some of the boardwalk areas.  We happened upon a race on the trail - that maybe had 50 people in it, and good number of them were running with dogs.  Looked like a 10k - perhaps a Humane Society run; would have been a bit sketchy/dangerous to race on the icy boards in spots.  Nice run for me today - where I finished in the mid 7 min pace without really thinking about it.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
165.756.200.000.00171.95
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