Bret

August 2018

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesBret's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
201020112012201320142015201620172018
15% off for Fast Running Blog members at St. George Running Center!

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: 51.35 Month: 172.80 Year: 1709.48
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
175.6516.5015.000.00207.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Travel day/overnight to Amsterdam.  Just did some walking with Tracy around the city and in Vondelpark. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - just under 9 miles in Amsterdam.  Loops in Vondelpark.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles in Amsterdam - I was planning to run on the track at the Olympic Stadium- but I missed a turn on my way there.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.350.000.000.0010.35

AM - found my way to the Olympic Stadium this morning but it was closed to the public today. So I just explored at little bit.   

PM - after a day of quite a bit of walking - I went out for a few more miles before dinner.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

PM - after a day of museums and relaxing in the park - I finally got out for a 10k before dinner.  Ran around Rembrandt Park and Vondelpark.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

AM - finally made it to the Olympic Stadium which was open (enough) for me to hop on the track and do 4 x 800 with a 400 rest/jog.  Averaged 3:13 per rep.  I was the only one on the track and there were maintenance workers adjusting the sprinkers on the infield - and I sort of got the impression that maybe they were just tolerating my presence, so I decided not to do any more 800's though I had thought about doing a couple more. Decent workout.  Last day here in Amsterdam.  I head off to Asia tomorrow morning for the next week, with several stops.  Going to be a challenge running-wise.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - just 2 miles before an early morning flight to India 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.500.000.003.50

AM - 3.5 miles on the treadmill in Bangalore India with just a few hours of sleep and a full day of business meetings. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - very early treadmill run of about 3.5 miles before a cab takes me to the Bangalore airport for a flight to Singapore.   

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - just 2 miles on the treadmill very early in Singapore before a flight to Kuala Lumpur.  Just a day trip for a business meeting - will be back in the evening.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 4 miles really early in Singapore.  Heading to Indonesia for the weekend for golf excursion with business colleagues.   

PM - 8 miles in Bintan Indonesia - the first 4 miles or so on the beach after a day of golf and the last 4 around a very nicely manicured path around a lake.   Encountered a monitor lizard and a monkey on the golf course.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - 3.5 miles in Bintan Indonesia at sunrise.  Find it interesting that the sunrise and sunset in places which are close to the Equator basically have it happen at the same time everyday.  Sunrise right around 6 am and sunset right around 6 pm.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - 6.5 miles in Singapore from Orchard Rd around Marina Bay.  Last full day here before returning home. 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Travel day - no running. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 5k with Finn in the neighborhood.  He was happy to get some exercise.  Good to be back home.  Over 24 hours of travel time door to door yesterday from Singapore with 20+ hours in the air.  Sat next to Caeleb Dressel - olympic swimmer - on the leg from Tokyo to ATL as he was returning from the Pan Pacific Games.  

PM - 4 miles on the treadmill at lunch.  Forgot to bring socks, so ran part with shoes and no socks, until my feet felt like them might be getting blisters, and then went barefoot for a while.  Daughter Riley left this morning to move to Boston to study law - her sister is traveling with her to help her move into her new place.  

 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.004.500.0010.00

AM - 3 miles easy with Finn in the neighborhood.  Dead deer in the road in the neighborhood appeared to have been hit by a vehicle.  Weird.  Speed limit is 25 - and the street is not very long...

PM - treadmill workout.  Threshold 6 x 1200 @ ~6:25 pace with a 1 min rest.  Warm up and cool down - 7 miles total.   Felt solid.  In my last 2 my HR was above threshold for the last half mile or so.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles easy with Finn around the golf course. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

AM - 15.25 miles on the treadmill.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

AM - 5k with Finn before church. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles on the treadmill on a late lunch.  Higher aerobic effort. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.104.000.000.0010.10

AM - 5k with Finn before work.

PM - Nostaglic for a good old-fashioned workout - so...lunchtime treadmill ladder workout:  mile, 1200, 800, 400, 400, 800, 1200.  Pace was at 10k or better (as I went down the ladder). Took 50% of the rep as a jog/rest.  1.5 mile warm up and short cool down.   This was a good effort.  I skipped the last rep of the mile to complete the ladder as I was short on time, needing to get back to my desk for a meeting.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles easy recovery on the treadmill.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.004.500.0010.10

AM - 5k with Finn before work.

PM - treadmill tempo.  15 min warm up then 30 mins at threshold ~ 6:49 pace.  10 min cool down.  Solid effort.  I seem to be in a groove with my workouts lately - and recovering well too.  Knock wood.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles easy with Finn on the golf course.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

PM - long run on the Forsyth Trail.  It was warm and I went out at midday - but much of it is shaded.  Good run. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

PM - 4.25 miles with Finn in the early evening. Legs felt a bit fatigued from yesterday.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles on the treadmill - easy pace.  Felt really off for the first 30 mins - but actually felt refreshed by the end.  Good recovery effort. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.006.000.009.00

PM - treadmill workout - 6 x 1 mile @ HM pace (7:08) with a 200 rest.  Good workout - though I don't know if I properly estimated my HM pace because my HR should have been higher to get the intended training effect.  It felt like a solid workout though. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - just under 6 miles on the treadmill at lunchtime at a recovery pace effort. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.106.000.000.0011.10

AM - 5k with Finn in the neighborhood before work.

PM - treadmill workout - 6 miles at MP which on this treadmill was 7:03 pace - as I tried to get my HR to be around 153 (to correlate to J. Daniels tables for pace/HRR for my perceived fitness).  On Daniels tables I should have been doing this at 7:28 pace for my HR to be at 153 - but that pace was too slow on this treadmill.  Although my HR was where I wanted it to be, and this was a solid workout, I did not feel great - like it felt a little more difficult than it was based on the HR.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.650.000.000.006.65

PM - outdoor run late afternoon with Finn - who did not really did not do that well in the heat and humidity, which honestly was not that bad in my opinion - but it seemed to really affect him.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
175.6516.5015.000.00207.15
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
Lone Faithfuls
(need a comment):