Bret

December 2017

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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: 0.00 Month: 137.85 Year: 937.97
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
239.350.001.501.75242.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - 2 miles on the treadmill at home before work.

PM - 5.5 miles on the golf course with Finn.  Let him off lead for much of the run.  He thoroughly enjoyed it and I thoroughly enjoyed watching him. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

PM - 9.5 miles in the late afternoon- mild temps - enjoyable run. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 miles easy with Finn on an unseasonably warm afternoon.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 2 miles on the treadmill before work.

PM - 7 miles on the treadmill at lunchtime.  Felt good. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 2.5 miles with Finn before work this morning.

PM - 5.5 miles at lunchtime - overcast and starting to rain.  Cooler temps expected starting tomorrow.  Felt a bit tired on this one.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM - 5k this morning before work with Finn in the neighborhood. Much cooler this morning.  

PM - 7.5 mile or so on the treadmill at lunchtime.  Faster pace.  Good effort.  

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 2 miles on the treadmill before work. 

PM - 7 miles on the treadmill after work. May get some snow here overnight. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - lots more snow than I had expected - so Finn and I went for a run on the golf course    Conditions were quite slippery in spots.    I only fell 5 times though, but Finn had a blast - which made this a fun run.   

Good news - the golf course was in financial trouble and could not find a buyer - so the city got a grant from an organization that converts golf courses to parks.  No development will take place and the course will become a passive green space with trails etc.  Ironically that’s what I have been using it for since I moved here - sort of without official permission.   

 

PM - About 1.5 mile walk in the snow to try to "rescue" daughter Delaney on her way back from college, who had to abandon her car about 3 miles from the house.  The road she was on was impassible (not plowed or treated) and when she tried to turn around, she got stuck in a snowy muddy driveway.  We tried to drive out to her - but could not get our SUV out of the neighborhood due to the roads.  So we set out on foot to meet her halfway.  About a third of the way, a couple in a 4 wheel drive truck picked her up and got her to our neighborhood entrance.  

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 4.5 miles to retrieve Delaney’s car where she got stuck in the snow.  Sun was out by 10 am - and the snow melt has begun. Got nearly 8 inches of the white stuff.  

PM - 3.5 miles with Riley and Finn late afternoon.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM - 10.5 miles on the treadmill this morning.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 2 miles on the treadmill - too cold (26) and icy for an outdoor run this morning.

PM - lunchtime run on the treadmill - tempo effort 6 miles overall 7:16 pace - but the last three miles were sub 7 mins.  No time for a proper cool down.  Good effort.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - 2.5 miles in the cold with Finn this morning.  He needed some exercise.  We still have snow and ice on the ground and sidewalks up in my neighborhood - so I stayed in the roads where it was dry.

PM - 5.0 miles on the treadmill.  Wind picked up to about 20 mph and the sun wasn't out. Felt colder at noon than it did in the morning - and I did not bring gloves or a long sleeve shirt for those conditions.  So indoors I stayed.   Kept the pace very slow and easy - as I was feeling the drain of the tempo run from yesterday.  Good foam rolling and stretching after.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 2 miles easy on the treadmill before work.  Wind chill was in the low 20's.  

PM - Lunchtime run.  Decided to go outside for a run - but still uncomfortable outside with a cool wind - still in the 30's.  Tried for a new route - took a tumble right about a mile into the run.  Hands were tucked into my long sleeves - so no abrasions on my hands, but my knee was scraped.  I actually stepped into a rut on the road and rolled my left foot.  Still sore as I type this.  Was able to get 7 miles in nonetheless. 

Fall count for 2017 = 4 times.   :( (3 in the last 2 months)  Not counting the falls on the golf course last Friday in the ice and snow.  

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

AM - very easy jog to do "damage assessment" from yesterday's fall.  I was not going to run but Finn was keen to head outside.  Overall not too bad.  Left foot has a blister on the side (not sure of its origin) and anteriorly the ankle has some swelling.  Fortunately it is really only sore/painful with lateral motion - and so, running in a forward direction is not impacted.  Right knee and right hip have soreness from bruising - but again - nothing significant.  

PM - 7.25 miles on the treadmill after work.  

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM  - 2 miles on the treadmill.

PM - 4.5 miles on the golf course with Finn.  Cold out.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

PM - 8.5 miles on the treadmill after a day of chopping firewood. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles in a cold light rain with Finn.  He was a filthy mess after this one.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 3 miles on the treadmill. 

PM - 3 miles after work with Riley, Finn and Artur. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 2 miles on the treadmill before work. 

PM - 4 miles on the treadmill at lunchtime - busy work schedule today - not enough time for a longer run.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - unhappily my only (short) run of the day - 3 miles on the treadmill.  Too many other things going on to fit a longer run in. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 3.5 miles around the neighborhood with Finn before work.

PM - 6.5 miles on the treadmill at lunchtime. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 4.5 miles on the treadmill.

PM - 5.5 miles on the golf course in the rain with Finn.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 7 miles on the treadmill- not feeling it today.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - 8 miles with Finn.  He crushed the late miles.   Nice run.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

PM - Merry Christmas- 5.5 miles on the golf course with Finn on a rather chilly afternoon - with wind chills in the 20s.   

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 2 miles on the treadmill. 

PM - 6 more miles at the end of the day.  Did not feel like going outdoors.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.350.000.000.007.35

AM - 4.25 miles on a mid-morning run with Finn - I seem to be trending faster lately in my easy runs.  

PM - 5k easy run on the Milton Trail with Riley and Finn. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.001.501.7510.25

AM - 2 miles on the treadmill and then 1000 meters of indoor rowing followed by some stretching and push-ups/sit ups. 

PM - treadmill workout:  13 x 400 @ VO2 max /threshold with 400 rest.  1.25 mile warm up and .75 miles cool down.  Good workout - started out doing 6:31 pace and worked my way down to  5:42 pace for the last one.  Meant to do 12, but decided to one more for good measure.  

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - a few miles on the treadmill this morning - a little creaky to start, but overall - not feeling too bad after yesterday's workout.  Did 1000 meters on the indoor rower and some stretching and foam rolling.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - just under 6 miles outside with Finn - but it was windy and cold - so I brought him home and then did just a little over 6 miles on the treadmill. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

 

PM - 4 miles on the treadmill on a cold afternoon.  Did 2000 meters of indoor rowing after. 

Had a decent year of running in 2017.  Just over 2200 miles logged; and no serious injuries.   I raced the gamut of distances too. My first ultra marathon of 50 miles (symbolic of being age 50); 2 marathons (Berlin and NYC); half marathon (Des News); 5ks amd 10ks and 2 track races at all-comers meets of 3000 and a mile.  I ran with friends and ran a few competitively.  

Looking forward to the New Year - with some additional volume and some new experiences - like my first cross country race since high school.   

Happy New Year!

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
239.350.001.501.75242.60
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