Bret

Wed, Apr 24, 2024

Wed, 24 Apr 2024 06:00:00

AM - just under 5.5 miles easy this morning with Finn - legs were not too bad after yesterday's workout. Very nice weather this morning in the upper 40's and as I ran along Dinsmore in Wood Valley with everything fully green and with colorful blooms and steam floating above the pond by the horse pasture - it really reminded me of a few runs I did in Ireland last year, particularly with the architecture on the houses on the edge of the woods in North Valley with the shaker roofing. Lots of deer out and about and bird song today. My favorite time of the year is Sping,

Tue, Apr 23, 2024

Tue, 23 Apr 2024 06:00:00

AM - workout - 15 min warm-up; 3 x 5 mins at 6:45 pace with a 3 min rest; then 6 x 30 seconds at 6:45 pace with a 1 min rest; 7.5 min cool down. Ran at Milton HS and did part of the intervals on the middle school track. Finn was a bit confused, as he's not done that many workouts with me but he took it all in stride. I would have done a longer cool down as prescribed at 15 mins but the students were arriving on campus and I was probably going to be dodging cars in the parking areas. Left hip felt a little twinge toward the last few - probably from running on the track. Nothing seems hurt or damaged afterwards at least not yet. Was able to hit the prescribed paces for the most part. Felt ok about the workout - not elated like I nailed it, but also not disappointed with it either.

Mon, Apr 22, 2024

Mon, 22 Apr 2024 06:00:00

AM - 5 miles easy with Finn through the neighborhood and partly on the golf course.

Sun, Apr 21, 2024

Sun, 21 Apr 2024 06:00:00

AM - 3.25 miles easy before church.

Sat, Apr 20, 2024

Sat, 20 Apr 2024 06:00:00

AM - 1 mile on the Vegas strip very early before a 5;30 am pick up for the airport- just in case I did not get a run in later.

PM - 10.0 miles on the treadmill after getting home. Tired from the long day of travel.

Fri, Apr 19, 2024

Fri, 19 Apr 2024 06:00:00

AM - 5.5 miles heading North on the Strip in Vegas - which has three stairway bridges to cross intersections from my hotel, versus South on the Strip which has only one. Heading home tomorrow very early - may only go out for a provisional mile to cover my streak and then some miles at home.

Thu, Apr 18, 2024

Thu, 18 Apr 2024 06:00:00

AM - 3.5 miles on the Vegas Strip - did a workout of 10 mins warm up 10 x 20 sec striders with a 45 sec rest, and the 10 mins cool down. Felt a little weak/fatigued starting off, but the striders felt ok.

Wed, Apr 17, 2024

Wed, 17 Apr 2024 06:00:00

AM - 4.5 miles easy in Las Vegas for a conference. The effort was harder than I expected - I always have a tough run the first day here.

Tue, Apr 16, 2024

Tue, 16 Apr 2024 06:00:00

AM - workout 15 minute warmup then 20 minutes at half marathon pace ~7:30 pace. Hilly route so sometimes very much ahead of pace and others times not. But overall this was a solid effort. Legs are noticeably fatigued post run.

Mon, Apr 15, 2024

Mon, 15 Apr 2024 06:00:00

AM - 5 miles easy with Finn through the neighborhood to the Groves and back. Body is still tired from the effort on Saturday.

Sun, Apr 14, 2024

Sun, 14 Apr 2024 06:00:00

AM - easy 2 mile shakeout recovery effort run with Finn on the trail before church.

Sat, Apr 13, 2024

Sat, 13 Apr 2024 06:00:00

AM - 11.5 miles with Greg and Finn on the Forsyth Greenway. Temps in the low 40's but the wind was down from yesterday so it was quite nice. Had not run with Greg in weeks and it was good to catch up. Ran too quickly of course as I always do with him - but very pleased that I was able to manage this effort fairly well.

Fri, Apr 12, 2024

Fri, 12 Apr 2024 06:00:00

AM - slow easy recovery run effort today of 3 miles with Finn.

Thu, Apr 11, 2024

Thu, 11 Apr 2024 06:00:00

AM - workout - progression run. 5 min warm up - then 20 mins at 8:30 pace then 10 mins at 6:30 pace and a 5 min cool down at Milton HS in the rain. Good solid effort. Have not run this fast in a very long time. Felt good.

Wed, Apr 10, 2024

Wed, 10 Apr 2024 06:00:00

AM - easy 4.25 miles in the neighborhood with Finn. Discontinuing the statin again. Way too much achiness and muscle soreness for a training block and I do not want to become injured again.

Tue, Apr 09, 2024

Tue, 09 Apr 2024 06:00:00

AM - did a workout today - 15 min warm up then 6 x 1 min at 6:50ish pace alternating 1 min rest - and then 6 x 30 seconds at 5:45 pace on the IUPUI track and then a 15 min cool down. First time I have done a workout in a very long time. Was cautious to begin, not wanting to cause any injury or hurt anything that is healing or not quite yet healed, but overally this went reasoanbly well.

Mon, Apr 08, 2024

Mon, 08 Apr 2024 06:00:00

AM - travelled to Indianapolis with my grandkids to experience the total solar eclipse. Did 6 miles around the city - which became a sort of adventure run in which I stumbled upon a track which I learned later was used for the USATF championships in 2008 - and part of the IUPUI campus.

Sun, Apr 07, 2024

Sun, 07 Apr 2024 06:00:00

AM - just 2 miles very easy on the trail as a recovery effort for my "long" run yesterday.

Sat, Apr 06, 2024

Sat, 06 Apr 2024 06:00:00

AM - 8.5 controlled long run paced miles - and this was the longest run I've done in over a month so far. Felt good keeping the pace with a HR just under 130 and averaging about 9:20. I could not do that a month ago or even two weeks ago for this distance - so this is good progress.

Fri, Apr 05, 2024

Fri, 05 Apr 2024 06:00:00

AM - 5 miles with Finn in the neighborhood - ran to feel / effort keeping it easy to moderate. Legs and hips were less achy today and felt more solid.

Thu, Apr 04, 2024

Thu, 04 Apr 2024 06:00:00

AM - 3 miles today fairly easy. Decided out of curiosity to use the "Garmin Coach" to train for the next few months. Today was a benchmark run for 9 mins - which I did but then added some distance. I think it is adaptive and uses AI.

Wed, Apr 03, 2024

Wed, 03 Apr 2024 06:00:00

AM - 3.25 miles at recovery run effort - much needed easy day. Avg pace just under 10 mins avg. HR 122.

Tue, Apr 02, 2024

Tue, 02 Apr 2024 06:00:00

AM - just under 4.5 miles at Milton HS - which was very quiet since it is Spring Break. Ran with too much effort again today - pace was great but HR was too high and given how I have been running the last 5-6 days, it is not sustainable without potential for injury. Fortunately I think it may be raining tomorrow morning, which means I will opt for the treadmill which in turn can allow me to keep my effort measured and in the right HR zone.

Mon, Apr 01, 2024

Mon, 01 Apr 2024 06:00:00

AM - just under 5.25 miles with Finn from Redd Road along the horsefarm roads. Effort felt a little strained even early-on but had a couple of 8 min miles to end up with an average pace that was previously in my "normal" range of pace - though my HR is still probably about 5-7 bpm avg higher than what I would normally expect. Perhaps that is just an indication of my current fitness, or still some lingering of the post-virus HR issues. Quite a bit warmer today, and it almost felt like shirtless weather.

Sun, Mar 31, 2024

Sun, 31 Mar 2024 06:00:00

AM - 3.25 miles up and down Freemanville - as it was a Sunday morning the traffic situation permitted it. Another decent pace effort - the third in a row. I am enjoying the trend. Also, I read a book called the Plant Paradox - which advocates for a mostly plant based diet and even more restrictive - the types of plant based foods are even further restricted. Anyway, one of the more interesting things in the book is crazy as it sounds, whole grains are generally NOT good for your gut inhibiting absorption of key nutrients. Having consumed a mostly whole grain diet at least for breakfast for the last decade and correspondingly losing ferritin more rapidly each year - I did an experiment this week of eliminating whole grains from my breakfast...by the end of this week my morning blood pressure was down and my pace on daily runs improved considerably. Could be a coincidence.

Sat, Mar 30, 2024

Sat, 30 Mar 2024 06:00:00

AM - 4.5 miles with Finn on the Nix Road route. Another day at 8:30 pace - which was good and though the HR avg was more in the upper 130's to low 140's - it felt more solid today - not an over-reaching type effort. Did a 2 mile walk with Dan and the dogs afterward.

Fri, Mar 29, 2024

Fri, 29 Mar 2024 06:00:00

AM - 3.25 miles with Finn - in which we started on the trail and then got out on Dinsmore and did a loop back through the north woods neighborhood. Oddly much faster pace today - nearly a minute faster pace per mile at the same HR as yesterday. Pleased with the 8:30 pace but not sure what to make of the variations on pace and effort day to day.

Thu, Mar 28, 2024

Thu, 28 Mar 2024 06:00:00

AM - 4 miles on a hilly route - not particularly happy with this one today. pace was slower than normal and my HR was too high for the pace. I suppose I should have given myself another day of easier effort before just starting to run my normal training pace. Not sure if I am having a recurrance of HR issues or a milder version of that. A bit frustrating not to feel normal.

PM - 2 miles on the treadmill - more experimental...HR was ok at around 9 min pace - which would suggest it is still a little bit off - but not markedly - and could be attributed to just not being in good fitness. I may consider secondary runs on the treadmill at a controlled HR after running a couple of miles with Finn outside as a warm up for a bit.

Wed, Mar 27, 2024

Wed, 27 Mar 2024 06:00:00

AM - just and easy 3 miles this morning at home in the neighborhood with Finn. Intentionally slower paced - hoping I just needed a few easy days to allow my body's fitness to catch up to where my brain thinks it is.

Tue, Mar 26, 2024

Tue, 26 Mar 2024 06:00:00

AM - 5.5 miles from the hotel in Crystal City to the Tidal Basin in DC to see the Cherry Blossoms - which were in full bloom and were quite pretty as the sun was rising behind the Jefferson Memorial. Ran with too much effort today - or heart rate was off - even though the pace was not particularly fast, my HR was like a tempo effort. Not sure what happened today with that - could be that I ran too hard yesterday or did not have the right nutrition or the HR thing is not quite right yet. Will scale back for the next couple of days with some easier aerobic efforts.

Mon, Mar 25, 2024

Mon, 25 Mar 2024 06:00:00

AM - 5 miles in DC along the Mt. Vernon trail from Crystal City next to the airport and along the Potomac and back. Chilly out but once I got warmed up, the pace was decent.

Sun, Mar 24, 2024

Sun, 24 Mar 2024 06:00:00

AM - 4.25 miles with Finn on the Nix Rd route - decent pace getting closer to my normal training pace - and decent HR.