Bret

September 2013

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: 3.00 Month: 63.02 Year: 1932.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
137.500.000.000.00137.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 2.5 miles of walking on the beach as the sun rose - sticky humid - walked down to the pier where they were setting up for a surfing competition -   2 ft waves - they must be disappointed.  Things continue to improve day to day with the recovery. 

 

PM. - another 2.5 miles or so walking with Delaney on the beach.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles of walking at home.  Feeling stronger - progressing well.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM -  4 miles after work in Atlanta - went out for a walk and did a little jogging with some light drills, high knees, backward jogging, side stepping etc. intersperced throughout.  The jogging part felt awkward as though my leg muscles were unfamiliar with the movement - did not feel like I could actually run just yet - still need time to get stronger and for everything heal up. Good progress though, I think.  Did PT strengthening excercises and stretching / self-massage afterwards.  

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - 2 miles of walking this morning before work.  I was a bit sore and fatigued from yesterday's walk/jog/drills particularly in the lower abs.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - this was going to be just a walk - but at about 2 miles into it, I decided to try a little light jogging which actually turned into running - and remarkably I think I can call this an official run - not much faster than a jog - but when I finished, and everything felt intact and absent any discomfort, I am counting the last 3/4 of a mile of this mornings workout, my first official run 9 days post surgery.  Cheers.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

AM - 2 miles of walking and .5 miles of jogging/running.  Trying to be conservative - I felt like I could have easily done more, but don't want to be too agressive in the rehab and result in set backs.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 1 mile of walkng and 3 miles of running.  I started off by walking about 3/4 of a mile and then started a light run, and thought to myself, this feels ok - I should try to run a mile, and so I did - very easy about 9:30 pace.  And then I thought, I could probably do another mile if things feel ok.  And so I did.  Slightly faster.  Then I walked about 1/4 of a mile and decided - I could probably finish this up by running lightly for this last mile.  No issues, with pain or discomfort during or afterwards.   

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - 2 miles walking - with a .5 mile last part as a light run.  Trying to give myself a recovery day in between running days - though my body did not feel particularly fatigued or sore.   

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 miles on the treadmill.  That was 4 miles of actually running - not walking or anything.  Series of flight cancellations this morning to get to Atlanta had me in St. Pete for the day to allow for a run at the gym at lunchtime.  (Too hot outside).  Coincidentially, Richie showed up and we were able to chat and catch up a bit.  

Anyway, I wore the HRM to see how bad my fitness has become in the last 2 weeks and to not run too hard.   So, I was able to maintain an 8:15 pace - at a 70%HRR - which is about 45 seconds slower than I would normal run my training runs at with the same HRR --- A little disappointing but not horrible.  

The great news of course is that aside from minimal range of motion limitation (I still have a little bit of swelling at the incision sites) and maybe some minimal stability confidence issues - the run was as near to a "normal" run as I have had in quite some time.  Very pleased with that.  And if I can continue with this good fortune - the fitness levels will return in time too.  

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

Unplanned but probably needed day off.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 running miles this morning in ATL.  Things are progressing nicely.  Took yesterday off, although unplanned, it was probably good to allow ample recovery between workouts as I rehab.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 easy aerobic miles on the treadmill at the gym in ATL.  Keeping the HRR in check and not wanting to push the rehab too hard, the pace was rather slow and not very taxing - but I felt fine during the run.  Little bit of fatigue in the surgery area over the next couple of hours.  Will try some Alter-G running tomorrow to get the aerobic work in, but non-impact.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - a little over 5 miles on the AlterG treadmill with a 2 mile warm up on the bike.  Felt good at 65% of body weight - kept it easy at 7:30 pace which translated to a HR of about 70% HRR so fitness is still behind but getting better.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM - about 4.5 very slow but pain free miles on a hot and humid morning at home.  

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles this morning - no watch or Hrm - probably the best I have felt so far. Did a few striders at the end and those felt good too.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 AlterG treadmill miles before work.  Seeing some fitness improvements.  Nudged it to 70% body weight from 65 last Friday - and ran the first 5.5 miles at 7:20 pace (from 7:30 last Friday) all at the same HR as the prior session;   Also bumped it to 6:40 pace for the last half mile - things continue to progress nicely.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - a little over 3.5 miles this morning.  Little bit tight to start but warmed up nicely.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - really busy day at work yesterday - and very early start today, so I kept it to only 3.5 miles this morning.  Continue to feel like I am getting closer to normal.

PM - really stressful day - decided to do a second run for stress relief.  Body was not really ready for that - so I stopped at around 3 miles - when I felt some discomfort.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Decide to take a day off for additional recovery - seems like it was a good decision. No ongoing discomfort.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - had a really nice run this morning on the AlterG treadmill - .5 walk on the normal tready and then 6.0 miles on the AlterG - felt great.  More improvement in fitness 70% of body weight - and running just under 7 min pace at 70% HRR.   Decide to run the last 3 miles at a faster rate - which increased the HRR to 85% at 6:40 pace - but felt good both from cardio fitness and from range of motion and no discomfort.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 very slow but completely discomfort-free miles before sunrise this morning.  30 miles this week - very pleased with the post surgical progress.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - a little over 7 real miles on the treadmill in an hour.  Everything felt really good.  

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

PM - just about 5.5 miles after work on a very pleasant evening in ATL.  Feeling more and more like a runner again.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM - a little over 5.50 miles on the treadmill.  Wanted to run more, and felt fine, but decided to stick with the gradual plan.  It is a little like wanting the extra piece of dessert, but knowing you may regret it later.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 7 aerobic miles on the treadmill on a cool rainy morning in ATL.  I did not want to take the chance of slipping in the rain and potentially ending up with a tweak to the old injury - so I stayed inside.  Good run.  Felt a little fatigue in my legs afterwards, but not a painful/injury kind of fatigue, more related to adding mileage and my body gradually adjusting to the increased load.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - just a very easy light 4 miles this morning before work.  A wee bit sore to start, so figured it best to reduce the volume and the effort.  Made for a pleasant jog.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - 6.5 miles on the AlterG treadmill - continuing to see improvement both with range of motion/stregth and overall cardio fitness.  After 20 minutes of aerobic running at 70%HRR - I ran the next 25 minutes at tempo 75-80% HRR.  Was still at 70% of body weight (because the phyical therapy tech is pretty hyper about seeing anyone go above that) and my aerobic speed was 6:50 per mile - and the last 25 mins was at 6:30 pace.   Overall it would appear that I am at about 70% of my fitness from what I was prior to the injury.  It is really nice using that equipment because I can get some faster miles in, but my body doesn't feel as though it has done that type of a workout.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles (yes 10) on the treadmill at an aerobic effort.  Feeling really close to fully recovered now.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - right around 6 miles outside on a hot day, but much less humid than normal, so it was actually not too bad.  Upper legs/hips surgery area was a bit fatigued and a little weak, so I took it very easy.  Will jump on the AlterG tomorrow.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - walked with Tracy for about 2 miles and then went over to run on the AlterG treadmill where I got in about 6.5 miles.   Feeling a little "kink" in the left groin area - may take a day or two off just to be safe.  

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
137.500.000.000.00137.50
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com