Bret

September 2015

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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: 6.60 Month: 44.90 Year: 1867.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
215.7560.0010.500.00286.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.000.000.009.00

PM - somewhat of a blown workout. After a long day I headed out on the same river trail.  2 mile warmup then 2 x 2 miles at 6:40/7:10 with a 5 min rest.  Quite warm near 90 with dp at 72 and humid.  Thought I would use the HRM to gauge the effort based on how I have been running those paces on the treadmill - but the first rep was about 20 secs too slow on the first and the second was even slower.  So when I started the second rep I decided to hit the designated paces - which I pretty much did - but my HR was blown up doing it.   The trail was great with mile markers every 10th.  They have a great trail system here - bike and run in the summer and cross country ski or snowshoe in the winter.  

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

PM - 8.25 miles meandering around the streets, neighborhoods and scary / sketchy industrial area (when I made some wrong turns) of Green Bay.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - steady state 10 miles on the same Fox River trail - which has now become very boring...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 8 tired miles early morning in Green Bay - heading home this afternoon.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.5015.000.000.0019.50

AM - 10 miles at marathon pace effort on the treadmill. 1 mile warm up and cool down.  

PM - workout #2 for the day - 10 x 2 mins /off then 8 x 1 min on/off on the golf course.  Felt reasonably decent and was generally pleased with today's effort.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - heel quite sore today - very easy jog today 5 miles.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - went out with Finn after 5 pm for a run on the Milton trail - quite enjoyable for both of us - easy effort and Finn got to see other dogs and lots of horses.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 3 easy miles with Finn this morning in the neighborhood.

PM - 6 more on the treadmill at lunch - feeling a bit tired today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 3.25 early miles in the dark amidst a light rain with Finn on the golf course - headlamp essential to navigation. 

PM - a little less than 7 at lunch on a steamy sticky afternoon.  Dragging today.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.257.000.000.0014.25

PM - big workout for me today.  Went well. 12 x 800 @3:20 with a 4:20 pace 800 rest after each rep and then finished with a mile at 6:40 on the treadmill.  Didn't feel easy by any means but manageable and controlled and with good HR range even on the last mile.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 easy recovery miles on the golf course.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - flew up to WV for my neice's wedding.  Cool and rainy 8 miles on the trail along the Ohio river. 

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

PM - 20 miles in the city of brotherly love.  Had to be here for a work commitment early tomorrow.  Arrived around 1 pm - and decided I had time to gear up and get my long run in.  Found my way across town to the Schuylkill River Trail - then made a turn at the Wissahickon bike trail and then found myself on Forbidden Drive (Jason D).  Really nice scenery.  Beautiful area to run.  Had great weather and the wind at my back after the turn around - 3 miles fast finish. 

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Had to take the day off due to early meetings and travel later.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 miles easy with Finn early this morning before work.

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

AM - travel late with delays yesterday prevented a second run.  8 miles this morning on a treadmill in a hotel in Orlando.  Too steamy and remote of a location to venture out into the darkness.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.2516.000.000.0022.25

AM - on the treadmill in the hotel in Orlando - 11 miles at MP effort.  Decent effort.  Workout #1 for today.

PM - Workout #2 - 2 mile warm up then 10 x 2 min on/off; 8 x 1 min on/off - 2 mile cool down with Richie in St. Pete.  I drove over from Orlando after my meetings concluded and did this workout in the rain.  On the 2 min reps we averaged well under 6:40 pace (a couple being under 6:20); but I slowed a bit on the 1 min reps for and average closer to 7:10.  Completely depleted all glycogen in my muscles and completely shrived from the rain and humidity.   

 

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

AM - Five easy miles with Richie in St Pete this morning.  I really do not miss the heat and humidity of Florida. My shorts and shoes were as wet this morning as they were last night after running in the rain. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles easy with Finn on the Milton Trail - highlight for Finn was 4 people on horseback. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM - only took time for a 2 mile walk with Finn in the evening.  Very full day and weekend with family and friends and some long overdue home time that I just couldn't really pry myself away from in order to get some running in. 

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

AM - 5 miles easy/early with Finn.  Had an encounter with a very large and aggressive acting, Golden Retriever (odd because they usually are so friendly) who initially looked to be penned with an invisible / electronic fence in his owner's yard - but ultimately he came out onto the roadway running at us menacingly with loud barking.  Finn's reaction (a quick wimper, ears back - he's barely 35 lbs) was avoidance and flight instead of direct confrontation.  Fortunately we were fleet-of-foot enough to escape the potential danger relatively easily.  

 

PM - roughly 5 more on the golf course after work.  Looking and feeling a little more like fall.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.0010.500.0017.50

Lunchtime - took an early lunch (and a slightly longer one too) - 1 mile warm up; 12 x 800 @ 3:10/4:10 then 1 mile at 6:05 pace.  Did this on the treadmill and felt very solid with the effort.  The treadmill calibration may have been off a bit - showing faster pace than perhaps my HR would demonstrate - but it was still fun running the last half of the last mile at sub 6 pace and feeling like I could go faster.

PM - did another 3.5 miles with Ken who was up here on business.  Nice to catch up with him. 

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

PM - 8 miles outside at lunchtime. Temps were reasonably comfortable but I was appropriately tired and somewhat flat from yesterday's workout.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - just enough time to squeeze in 5 miles at lunchtime on the treadmill at an easy pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles in a light rain/mist - very hilly route.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.004.000.000.0022.00

PM - long run on the treadmill- 22 miles total.  18 at long run pace with the last 4 at MP.  Surprised at how reasonably good I have been feeling on these workouts.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

PM - 5.5 easy recovery miles today under overcast damp conditions- mostly on the golf course.  

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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.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0010.000.000.0011.00

PM - wave tempo on the treadmill- 5 x mile alternating each mile 6:30 and 7:30 for an average of 7 mins for 10 miles.  Good workout - limited time.  Probably would have added another mile or two if more time was available.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.004.000.000.0014.00

AM - tried something different - with a second workout early morning after having done the workout yesterday evening after work.  10 x 2mins on/off; 8 x 1 min on/off - on the treadmill - with the 2 min fast reps at 6:30 pace or better, and the 1 min fast reps at sub 6:15 pace - last one at sub 6 min.  Solid effort.  Travel midday to the west coast today.

PM - 6 miles easy along the Embarcadero in San Francisco. East coast west coast running day.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
215.7560.0010.500.00286.25
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