Bret

Mayor's Corporate Challenge 5k

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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: 6.00 Month: 136.85 Year: 1013.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
182.0020.0013.110.00215.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM - about 6.5 miles at lunchtime.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned day of rest.  Work has been somewhat all-consuming of my time the last few days.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.000.009.00

AM - 3 miles with Finn before work.

PM - treadmill workout after work.  6 x 800 @ just over 6 min pace with a 400 rest in between reps.  Surprisingly decent workout.  

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM - 7.5 miles on the treadmill at lunchtime.  Foot was slightly sore this morning after yesterday's workout.  Not sure if it was because of treadmill or because of the intensity.  Was mostly fine by the time I ran at lunchtime today.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM - about 3 miles on the golf course with Finn.

PM - 5.25 miles outside at lunchtime.  Very warm and humid.  Not too enjoyable.  Someone driving by stopped me to ask for directions.  I wonder how often that happens to me...maybe once or twice per month.  Just seems odd given gps/navigation on phones and cars.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

PM - about 14.5 miles on the treadmill while watching Olympic cycling.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Kind of a planned day of rest - though I felt fine - may not have needed it.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 3 miles easy with Finn before work.  Delaney heads back to college today - Tracy is helping move her into the sorority house.  Bradlea's students have their first day of the fall term today as well.  

PM - 5 miles on the treadmill at lunchtime.  Things are feeling good regarding my foot.  Although yesterday I banged one of my toes on a stool in our basement - and it is completely bruised up today.  Not too impactful in terms of running at all. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.000.000.009.00

PM - treadmill workout - 2 x 2 miles at HM pace with a 600 rest.  Mile warmup and short cool down.  Pretty decent effort.  Initially I was hesitant to identify HM pace as anything faster than I had run at Des News about 10 days ago - so started out at 7:30 pace - but moved to 7:15 then 7 then 6:45 pace for the last mile all of which seemed manageable.  HRM wasn't working - but going by feel - this was fine.  I think part of my slowness this summer has been a bit of a strength deficit in the foot due to the injury, but that's really close to resolved now, and with it, my pace has improved.

Note to self:  make certain to inspect the running shorts I pull out of my drawer in the morning in the dark and stuff in my gym-bag before I head to work to make sure they are mine, because it could be that someone mistook my daughter's running shorts for mine when they put them in my drawer... result:  embarassingly short shorts for today's run at lunchtime.  :-)

PM - a little over 3 miles with Finn on the golf course after work.

 

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles easy on the treadmill at lunchtime.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.505.000.000.009.50

AM -  3 miles on the golf course in the dark with Finn before work this morning.

PM - second workout of the week (a little nervous about doing two in a week but the intensity has not been high and I don't feel like I am forcing anything or being reckless) - this was 5 miles at MP on the treadmill - which to my surprise was at 6:53 pace at the proper HR for MP and I felt solid.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles on the treadmill at lunchtime - good easy run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

PM - 16 miles on the treadmill.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles on the treadmill at lunchtime.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.003.000.006.50

AM - 3 miles with Finn outside - then 5 x 800 on the treadmill with a 400 rest.  Busy schedule the next few days, so I did this workout this morning instead of later in the day.  Legs feel a bit fatigued - would have liked to have had a few more reps in me, but decided that was good enough - did not want to push it too much.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Planned day off

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

AM - 3.25 miles with Finn on the golf course in the dark.  Seriously dark now that the sunrise isn't until after 7 am and we started the run at 5:30.  I let Finn off lead and at one point I did not know where he had gone as my headlamp basically is only good for a few yards in front of me.  But he knows the way - and knows where I am, it seems - all the time.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

AM - about 3.5 miles with Finn this morning in the neighborhood.

PM - lunchtime - treadmill tempo at MP - for 5 miles with a short warm up and cool down.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

AM - 6 miles easy.

PM - 3.25 miles with Finn on the golf course.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.002.000.000.0018.00

PM - 18 miles on the treadmill today - I had recorded the Olympic marathon during church - and then avoided any newfeeds until I could watch it and get my long run in.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

PM - 3.5 miles at lunchtime on the treadmill.  A little tired today, but no soreness or fatigued muscles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.254.001.500.008.75

AM - 3.25 miles early in the dark on the golf course with Finn before work.

PM - lunchtime workout - outside 7 x 400 at 5k pace with a 400 rest.  Used the Garmin workout feature - only had planned to run 6 x 400 but I lost count.  Warm outside, but a solid effort.  First couple of reps were slow and awkward-feeling, but the middle few were better. 

Looking on the Garmin Connect site for the data - it give you options to identify the type of activity, e.g. running, cycling etc. but one of the categories is "Wingsuit Flying".  Interesting.  Wonder how often that comes up.

 

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles very easy on the treadmill at lunchtime due to an unpredicted thunderstorm.  Listened to part of a podcast with Scott Douglas - editor at Runner's World.  

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Race: Mayor's Corporate Challenge 5k (3.107 Miles) 00:21:34, Place overall: 15, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.003.110.005.61

Nice after-work race in downtown Alpharetta - with a food truck event as well.  Had a decent race tonight.  Not that the time sounds fast, but going into this 5k I looked at my time at the Des News half a few weeks ago and plugged that time into Daniel's tables and also McMillan's predictor - and they showed a predicted 7:02 pace and 6:58 pace respectively - and as it turns out - I ran just a little bit better than that 6:54 per mile on a fairly hilly course. Also, Daniels said I should avg 170 HR - which is exactly what my Garmin recorded.  So I was pleased with that.

I am having a somewhat difficult time re-calibrating my expectations of times/pace (not sure if over age 50 this is where I am - or post-lengthy injury battles over the last 1.5 years, it will just be a slow progression to faster times).  

Splits were 6:32, 7:09 and 6:58.  Middle mile was mostly uphill.  

Good competitve feeling in the race too.  I was never passed by anyone I did not eventually overtake - and I finished strong.

Riley was working at South Main Kitchen - and Tracy and Bradlea met me there after the race for a food truck dinner (Philly cheesesteak...mmm).  

Great evening overall.

 

 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 mile shake-out run with Finn on the golf course.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

PM - 17 mile long run on the treadmill.  Significantly better pace this weekend.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles easy to moderate outside at lunchtime today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.002.500.008.00

PM  - workout 6 x 1000 with a 600 meter rest.  In Philly for business - ran along the Schuylkill River trail.  Pretty solid effort.  Splits were 6:42, 6:11 (too fast), 6:33, 6:52, 6:47, 7:04 pace per mile.  Was quite tired on the last one.  So avg of 6:42 ppm overall.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles easy this morning along the river in Philly. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
182.0020.0013.110.00215.11
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