Bret

June 2013

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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

9 x NYC Marathon

 

 

Short-Term Running Goals:

Sub 3 hour marathon

Long-Term Running Goals:

Continue to enjoy running and racing as long as my body permits me.  

Personal:

Old guy - been running for 40+ years.  

Favorite Blogs:

Miles:This week: 0.00 Month: 88.50 Year: 1565.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
263.004.5014.5014.50296.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - exhausted from the week's travel - I slept in a bit before doing an easy 6 miles on steamy morning.  Will get another run in later in the day.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - got out early this morning in 97% humidity...but it was actually a pretty good run of about 14 miles.  Shoes were squishy as if I had run through a body of water, by the end of the run - a tell-tale sign of summer time in Florida.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - a little over 4 miles this morning before work - home for the first two days this week.  

PM - just shy of 7 miles at lunchtime with Richie on a heavy humid day.   

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.002.5013.00

AM - decent session this morning.  10 x 400's at 5k pace (5:48) with 200 meter rest.  2 mile warm up and 2 mile cool down.   

 

PM - had to go to Philadelphia for a work related matter for tomorrow.  Absolutely spectacular weather when I got in around 6 pm - so I ran an easy 5 along the Schuylkill river - with about a thousand other people out cycling, walking and running.  It was so nice outside, that it was almost an effort NOT to go out to run.  

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - early start before early meetings.  Went out along the river again this morning which was very pleasant.  Sun-up is almost before 5:30 am here.  8 miles - last few much quicker than the first few.  Someone told me it is National Running Day today.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.000.009.00

AM - Good threshold session.  4 x 1 mile at HM pace (6:24) with 400 recovery - 2 mile warm up and cool down.   Used the treadmill due to Tropical Storm Andrea dumping torrential rains on the area this morning.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - only time for 7 miles this evening after work.  Extremely uncomfortable humid and buggy conditions.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - still humid and heavy conditions this morning.   Heading down to Miami to see the Spain .v Haiti friendly - Bradlea is a huge fan of the Spanish team and it was her idea to go to the game.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - did not get out until just before 7 pm this evening.  Was not feeling too motivated and expected anywhere from 4 to 14; ended up at 10 mainly because of a saturation point of too many gnat swarms with the little things getting in my eyes and mouth.  Not a bad run otherwise.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - easy 3-4 miles early before work this morning.

PM - another 7 miles after work in Alpharetta - Very hilly route, lots of ups and downs. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.003.007.50

Good workout 1 x mile at 10k pace with 800 rest; then 4 x 800 at 5k pace; 400 rest. 2 mile warm up; 1 mile cool down

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 8 miles slow and easy this morning - a bit sluggish on a muggy morning.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.003.000.009.00

PM - progression run on the treadmill - 2 mile warm up then increased pace starting at 7:30 by 10 sec per mile for the next 6 miles - ending at 6:30 pace - 1 mile cool down.  Much more difficult in the last two miles than I recall when doing this workout a couple of weeks ago.  Possible that the incline on the treadmill was improperly calibrated - or just an off-day.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - easy 4 miles before work. Not sore or fatigued, but a bit tired from the week's travel.

 

PM - easy 7 on the treadmill after work. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.001.500.000.0014.50

Good run on the treadmill today (way too hot for an outdoor run at 1 pm when I started). 14.5 miles with the last 3.5 strong with last 1.5 at MP.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - following a nice Father's Day with my family - had to travel to Chicago for business later in the day - got out for an easy 7.5 mile run along the Lakefront on a pleasant but buggy evening.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - 6 miles easy along the Lakefront - headed south this morning around Soldier Field etc.

 PM - another 5 at the end of the day - tried a run along the Riverwalk - - too many stops and ups/downs.  

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.005.0010.00

PM - tried to do this workout at the Alpharetta high school track - but could not find a way in and a storm was about to hit - so I moved to the YMCA treadmill instead. Good workout. 2 mile warm up; 12 x 400 @ 5k pace with a 200 rest then 800 jog then 4x 200 @ mile pace with a 200 rest; 2 mile cool down.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM - nice relaxed but a bit hilly 9.0 miles after work.  Cool front kept things comfortable in the shaded parts of the route.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.500.007.50

PM - on the treadmill - decent workout.   2 mile warm up; 2 miles @ HM pace; 800 jog; 1 mile @ 10k pace; 800 jog; 800 at 5k pace; 1 mile cool down.   Felt ok.  First rep was a bit stressful toward the end avg'd 6:24 pace; second rep was the worst of the 3 but hit 6:06 pace; last rep was fine 2:52 - I figure I can handle anything for a half mile.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

PM - 6.5 easy miles with Richie in St. Pete around Feathersound at lunchtime.  Heavy local thunderstorm popped up just as we started and hammered us with heavy rain and wind - but the cool rain was welcome on what I expected to be a really hot and steamy run.  Supposed to run with one of my daughters on the beach this evening for a 5k.  

PM - after work joined my daughter Riley who is at the beginning of training for a half marathon in the fall.  Ran with her on a beach 5k in Clearwater - as a former competitive swimmer, she ran really well - averaging just under 8:50 pace and finishing strong.  Really enjoyed running with her. Wife and other daughter met us for dinner at the Palm Pavilion afterwards.   

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM - 12 miles easy on the treadmill in the middle of the day. Too hot outside for a run of that length.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

PM - 9.5 slow miles on a steamy humid evening.  Felt a little rough to start, but kept it easy and felt better as the run went on.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM - 4 sleepy easy miles before an early flight today.

PM - around 8.5 miles after work. Felt creaky and off second day in a row.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.004.008.50

PM - tough workout.  2 mile warm up then 4 x 1000 at 5k pace with a 600 rest; (800 after the 4th) then 4 x 200 at mile pace with a 400 rest; 1 mile cool down.  Did this outdoors using the Garmin workout feature - most of it on the Greenway trail (concrete surface) which was heavily tree covered, so the GPS was a little off  and as a result -- I could not seem to hit the 5:48 pace with any consistency - was either too fast or too slow (mostly the latter) according to the watch and so probably ran this much harder than I had expected trying to get into the right zone.  The 200's mostly were uphill - so those were off too.   Was really tired after this workout.  Gahh.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 10 miles easy before work.  Expected to feel fatigued or sore from last evening's workout but actually felt fine for the first half of the run.  Hills and humidity depleted me a bit by the end.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.000.009.00

PM - on the treadmill - surprisingly good workout for a change - 2 mile warm-up; 4x 1 mile @ 10k pace with a 400 jog; 2 mile cool down. Felt in control and solid.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - 4.5 easy miles this morning before work.  82 degrees and 97% humidity at 6 am.  Lovely.

PM - 6.5 miles after work with Richie.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

PM - midday run of 14.5 miles.  Looked like it was going to be a light rain - so I thought it may be worth going outside in the middle of the day - but the clouds cleared and it became really steamy and uncomfortable.  A few clouds and a little drizzle toward the end made things a little more bearable.  

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - easy 8 miles on the treadmill.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
263.004.5014.5014.50296.50
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