Bret

Week starting Dec 29, 2013

Previous WeekRecent 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 MessageMonth View
Graph View
Next Week
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
43.004.003.000.0050.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - just an easy 3 miles this afternoon. Rainy and cool - limited time today - would have otherwise gone longer. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 3 easy miles before work.  

PM - 7 more on the treadmill at lunchtime.  Wore the HM monitor for the first time in a while.  Somewhat pleased.  Able to run within a reasonable degree of a decent pace and still be at 70% HRR -- at least for about 4-5 miles.  Perhaps cardiac drift or faulty device, but it crept up a bit over the last 3 miles, even though the perceived effort seemed unchanged --- Anyway I decreased the pace and the HR decreased.  

Also finally got my blood labs back - and was irritated that ferritn was not in the panel that I specifically requested.  But all of my other values improved.  Iron, (113 up from 75 ), HGB (14.5 up from 13.7) RBC (4.75 up from 4.4)  and HCT (43.8 up from 40.0).

So - no pain or injuries or illness.  Feel like I have a decent base to start mixing in some workouts - although my mileage has been a bit light - that is more related to cautiousness with the injury recovery than anything else.  

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.003.000.005.50

PM -Workout (strength) - doesn't sound like much - but 1.5 mile warm up then 3 x 1 mile at HM pace with a 200 rest then a half mile cool down.  The HM pace was not what it was a year ago, but I was probably a little conservative in setting it at between 6:50 and 7 min pace today.  Also, wanted to keep the volume down to see how the body reacts/recovers.   This was actually very managable and so in that regard, I was quite pleased.  Probably can inch the pace down a bit and add a few more reps for the next time.  

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - a little over 10 miles on a cool rainy new year's day.  Recovery pace - wore the HRM to try to keep the effort honest and easy - but found the device to be unreliable - actually showing a lower HR when I decided to run at a faster pace.  Good run nonetheless. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.504.000.000.007.50

PM - lunchtime - tempo workout on the treadmill.  2 mile warm up then 4 miles at MP then 1.5 mile cool down.  I debated with myself over what I should use for MP.  Should I used my goal MP (6:50 ish) or what MP is for me right now base on my current conditioning (slower).   I chose a hybrid/compromise.   Ran the first mile at 7:03, second at 6:58,  third at 6:53 and the fourth at 6:48.  The last mile was clearly too fast for me right now to call it MP (e.g if I ran a marathon today, I know I could not sustain that pace) -- I think it felt like it was probably closer to somewhere between 15k/HM pace. All in all I felt reasonably strong, and finished the workout feeling as though it was helpful and not harmful.  Would like to see progress obviously over the next couple of months to where the goal MP pace is well within reach...We'll see.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles easy to moderate on the treadmill.  Legs felt a bit tired from the two workouts this week, but felt fine cardiovascularly.   Signed up as a member of the Atlanta Track Club.  It appears it assures you of an early registration opportunity to the Peachtree road race in July.  A "bucket-list" race for me.  

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles easy before heading over to Orlando for a day at Disney.  Youngest daughter's birthday gift.  Hope to get a few miles in late in the day.  

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.004.003.000.0050.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com